CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Congratulations to Dijana…she got her first pull-up over the weekend after just a few months of training.  Allow me a couple of observations: (1) Dijana got a pull-up “by accident” (her words, not mine).  She’s been working diligently on toes to bar.  3 weeks a go she couldn’t do a single toes to bar.  Last week she was able to do numerous toes to bar without stopping.  Upon observing this someone suggested she should try a pull-up.  She did.  Lo and behold….a pull-up was executed.  Perhaps we should be working on toes to bar as part of our plan to get pull-ups?  (2) Dijana’s public school years were spent in Europe.  Apparently in Europe physical education is still considered a priority unlike physical education in the United States.  Dijana had no CrossFit experience when she came to us, but all of her foundational movement was excellent–she could press without any excessive lumbar spine extension or shoulder issues, she could squat to proper depth easily while maintaining mid-line stabilization, and she could “hinge” her hips properly.  Of course it helps that she has laser-like focus while training.  YEAH DIJANA!

6TH BOROUGH PODCAST, EPISODE 23, GEORGE DEMETRIOU  The gents from 6th Borough Podcast: Dave Della Rocca, Eric Ott, Chris Yarborough, Mike Sganga and Matt Kopp were kind enough to have me as a guest.  We spoke about CrossFit Suffolk, martial arts, police training and whatever else came up.  I’ve become a big fan of podcasts as of late so being on one was an awesome experience and the guys from 6th Borough do an outstanding job!

DEAR ATHLETE; IT’S ME, SCALING

IS CALORIE COUNTING RIGHT FOR YOU?

Workout of the Day
7 minute EMOM: power clean & hang power clean

10 minute AMRAP:
5 deadlifts 185/135#
5 ring dips
10 box jumps 24/20″

Optional:
3X10 Ab-wheel roll-out

Post your scores to the Whiteboard.