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




Workout of the Day
Front Squat
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.

25 Responses

  1. John H

    George, “I fucking hate burpee’s” can I get that on my next T-shirt but I’m ready for the challenge…I’m signing up today
    Kelly R I’m glad you figured out the avatar 🙂

  2. Vinny


    Sign me up for the burpee challenge. Although I will not be at the gym today, I will do Day 1 and Day 2 from my sister’s home. (Playing it safe with the expected snow)

    Stay safe everyone!

  3. Ali

    George, I love this post! I can’t wait for new accomplishments to come – both in and out of the gym!

    I’ll also sign up for the burpee challenge today. See ya later.

    P.S. good comment Nick.

  4. Kelly R

    We too are fortunate to be in your company & have you to train us! Looking forward to the spartan race, so therefore sign me up for the burpee challenge!
    George I know you don’t always comment back bc you have a thousand things going on but I hope you saw my comments from New Year’s Eve- that picture of Brian is awesome! & speaks volumes!
    Hope to make it there later w the snow 🙂
    & thanks John, finally figured it out, haha!
    Happy New Year!

  5. Tiffany

    I have a feeling I may regret this, but ill sign up for the burpee challenge as well (I may have to buy one of those shirts though that Nick provided, awesome haha). Thanks for the article on double unders George! Feel like I needed some extra little advice and tips w those! See everyone later.

  6. Nick K

    Ali-thanks for the thumbs up. Get the kids indoors, stock up people. Oh boy….(c’mon) give me a break. The news is something else. I dk where I grew up a snow storm like this was just another day.

    Tiffany – awesome shirts right?

    Thanks again George for all that you and Lisa do. We without a doubt have the best crossfit on the island! Just my pov.

  7. Bevin

    Another 100 day burpee challenge? I still have nightmares from last one….when does it start? I think I need my head examined….I am in!

  8. Kristen

    I’m in on the challenge too! And will probably have the same look on my face in the above pic at some point……hahaha. I look overjoyed. I was def like EFF PULL-UPS!!!
    Happy New Year everyone 🙂

  9. Beth

    Hmm, i have to think about that burpee challenge – in the meantime this is for the ladies – do you have underwear issues? Like double butt or muffin top from tight panties. Stop laughing George – the Rachael Ray showing is looking for one more woman to participate in their show about proper fitting ladies undies. Yes, I am doing it because I have double butt underwear issues – yes I will be on tv in my undies – Crossfit gave me the nerve to do this – but is anyone else willing? Let me know – It’s being taped on January 8th, next Wednesday. You would have to be at their studio at 8:30 in the morning…

  10. Tatyana

    George, sign me in, please !!! I’m not sure when I’ll get in the gym, but did 2 burpees today already. I really wanted to start getting ready for april’s race and this looked like one step forward 🙂 SO HAPPY so many people are willing to join !

  11. liliane

    Oh boy I want in on this burpee party…ill sign up as soon as I can make it in but in the mean time ill do the burpees at home.


    Tatyana I will take this “BURPEES CHALLENGE” along with you as well!! I will sign up the next time I get to the box! Happy New Year everyone!!! Thank George and Lisa for all that you do for us! I love crossfit im hooked and I know that the 2 of you have a lot to do with that much love XOXO

  13. Bevin

    Veronica I am under impression that since we already completed it we don’t have to do it again… But if you want to I will consider it lol

  14. George Demetriou

    First, thank you all for the comments!
    Second, Awesome response to the Burpee Challenge! We started today as Day 2 with a 3 burpee buy in, one for yesterday and two for today! If you didn’t do them yet start tomorrow with 6 burpees. (1 for day one, 2 for day two and 3 for day 3= 6)
    Third, Amie suggested a Whole 30 Challenge. If there is enough interest we’ll start it. For those who don’t know it’s a clean-up-and optimize-your-diet-challenge.
    Fourth, YEAH BETHANY!!!!!!!!!!!!!!!!!!!!!!!!!!!!
    Fifth, Beth, you’re in the top 10 bravest people I know. I don’t think you’re going to find any other underwear models. I think John M. should do it though! With the glutes to support a 400lbs.+ back squat he should look good in ladies underwear.
    Sixth, Veronica, don’t succumb to peer pressure. You have nothing to prove at this point.

    What questions do you have?

  15. Michele Swerdlow

    Happy new year everyone! I will pass on the Burpee challenge but wish you all the best of luck. I’ll be watching from my usual posts around the gym.

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