HAPPY NEW YEAR!
So many good things happened for CrossFit Suffolk and it’s members during 2013! So much was accomplished as a gym and on an individual basis. Recalling the development of you all in the last year made me happy. It also made me feel fortunate to know you, help train you and be in your company!
We have no intention of resting or slowing down in 2014. In fact we expect to keep improving. Hopefully you feel the same way. 2013 was good, but it’s gone. 2014 holds the promise of new challenges. We look forward to the new challenges and to your further development!—George
Speaking of new challenges…..Tatyana has suggested that we start a new 100 Day Burpee Challenge. The object is to start out on day 1 with a 1 burpee, day 2 you do 2 burpees, day 3 three burpees and so on. The last day will be the 100th day where you will perform 100 burpees. In 100 days you’ll have done over 5,000 burpees. This will have you doing burpees every day until the time of the Spartan Race at Citifield in April.
I’ve said in the past–everyone who has gotten through the 100 Day Burpee Challenge, or even remotely close, has drastically improved their conditioning!
There will be a sign-up in the gym. Le us know if you’d like to make the commitment to the fun and the challenge.
REMINDER: You have until Monday to get your payment in for shirts and sweatshirts. We’re doing this by pre-order so that we can get exactly what everybody wants. The items are the same exact ones as the last order–nothing is different.
DOUBLE-UNDER WRIST, ROPE AND JUMP COORDINATION EXPLAINED “Efficiency of movement from head to toe is your ultimate goal. Effortless actions used to get to your goals will generate the quickest and most significant results. Putting too much effort in getting the rope to rotate will only lead to failed attempts because your body is not in-sync and not working together smoothly. So always work to take the path of least resistance when it comes to the jump rope.”—Duane Waits for WOD Talk
DOUBLE UNDER JUMP ROPE TRAINING–SUCCESS IN 5 EASY STEPS also by Duane Waits for WOD Talk
Workout of the Day
Find your 1 rep max.
4 rounds for total working time of:
30 KB Swings 24/16kg
10 Thrusters 105/70#
Rest 1 min between rounds
Post your scores to the Whiteboard.