CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

MORNING SESSIONS ONLY TODAY: 6:30, 8:30, 9:30 AND 11:15 AM.  ALL EVENING SESSIONS ARE CANCELED.  REGULAR SCHEDULE FOR SATURDAY.

Mike G. 

Congratulations to Dana and Cathy for getting their first pull-ups!  Apparently they were inspired by Dijana’s first pull-ups.  So hopefully the pull-up epidemic continues to spread!

NUTRITION: WHAT’S THE SCOOP WITH CREATINE?

MOBILITY IS OVERRATED: THE REAL REASON YOUR SHOULDERS HURT  The author of the article, Dr. John Rusin, states, “The best programs will combine both static and dynamic stability of the shoulder blade when earned and warranted for long-term health and function. And if your wing continues to hurt without spending the time to focus on stability, stop blaming the exercises, and start blaming yourself. Or go see a movement specialist and have them do the work for you.” 

Rusin is a doctor of physical therapy.  We have our own doctor of physical therapy within our building, Dr. Jon Belmonte of Max Effort Physical Therapy.  When Rusin says see a movement specialist he means see physical therapist who can assess your problem and get you moving correctly without pain.  Jon provides this service.  I strongly suggest that if you have pain that you work through, but is not going away, you make an appointment with Jon.  Don’t hope that the problem will go away on its own.  Hope is a bad strategy. —George

WE WILL BE CLOSED SUNDAY AND MONDAY.  

Workout of the Day
Push Press
Find your 1 rep max.

12 minute AMRAP:
6 handstand push-ups
8 hang power clean 115/75#
10 wall ball 20/14#
(competitors add in 1 legless rope climb per round)

Optional:
3 rounds of 20 meter prowler push & 10 slam ball 40/20#

Post your scores to the Whiteboard.