CROSSFIT SUFFOLK: Long Island To Strong Island, One Community of CrossFitters At A Time!


CROSSFIT SUFFOLK: Long Island To Strong Island, One Community of CrossFitters At A Time!

1X20 Back Squat


Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.




30 Burpee Box Jumps 24/20?
30 T2B  (Toes To Bar)
30 Push Jerks 135/95

400 meter run

for time.










The History, Science and How-To of Visualization       “I think the term visualization is actually a bit of a misnomer. A better term is multi-sensory imagination or mental rehearsal.”—Logan Christopher for Breaking Muscle




The 2013 CrossFit Games Workouts and Schedule     It’s here!  This is the week of the CrossFit Games 2013!  A limited-information schedule and events chart has been released.  Go to this link for media coverage.  Go to the Fan Zone page for further information about the Games and the athletes.


The Games are always exciting and always awe-inspiring!  Make sure you set aside some time to view.  You’ll be glad you did!


Once again we have one athlete from our local area competing in the Games–Daniel Tyminski, the coach and owner of CrossFit Lindy.  Good Luck Daniel from your friends at CrossFit Suffolk!




Coming Soon!!: Melissa B. is a Licensed Massage Therapist and she’ll be working in the gym!  If you’ve ever had a massage you understand how amazing it feels (if you haven’t you have no idea what you’re missing!) and how well it helps speed up your recovery.  Imagine working out then getting a massage!  Now you’ll have that opportunity. Perhaps even better, a massage on your rest day!  Just in case you need further convincing check this out:


“The deep-tissue massage increased the size and number of new mitochondria more than exercising without massage. Increasing mitochondria can improve endurance performance by increasing the rate that muscles can utilize oxygen. “—Elizabeth Quinn, Does Sports Massage Improve Performance or Recovery




“The pressure of massage may also improve blood flow during the massage and increase muscle temperature. Massage reduces heart rate, blood pressure and cortisol levels. Most people report a feeling of pure relaxation, reduced anxiety, and improved mood as a result. Athletes may indeed find an edge in these psychological benefits.“—Elizabeth Quinn, Does Sports Massage Improve Performance or Recovery


A 2010 study in the journal of Strength and Conditioning Research found that even a 30-second massage improved hip-flexor range of motion. Another study conducted by Margaret Jones, Ph.D. of the American College of Sports Medicine, demonstrated a notable trend toward decreased muscle soreness in the athletes who received massage either before or after exercise.—-Massage Envy

Contact us if you’re interested or contact Melissa directly at 516-779-2309

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