6 rounds for time of:

Run 400 meters
15 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.


Brian C., Lisa and Mike C.IMG_4210


John H. and Meag






Yesterday’s workout contained the following instruction:

“21-18-15-12-9-6 and 3 rep rounds of:”

This means rounds of 21 reps, 18 reps, 15 reps, 12 reps, 9 reps, 6 reps and finally, 3 reps.  You see what they did there?  They wrote with less redundancy.  I noticed placing dashes between numbers really throws some folks off.  I’m sure there is some sort of conspiracy involved.  Why doesn’t CrossFit Headquarters list the numbers vertically with the word “reps” next to each number?  Hmmmm….conspiracy indeed!

Let’s analyze today’ WOD instructions:

6 rounds for time= 6 is the prescribed number of rounds one must run in order to to the workout as prescribed.  6 is one more than 5, but one less than 7.

Run 400 meters= The word “run” suggests that the athlete should not walk, skip, jog, shuffle, slide or meander, but should move as quickly as possible within their means and capability.  400 meter is approximately one-quarter mile.  Oh sorry for using that dash between the “one” and the “quarter”, hopefully that didn’t confuse anyone.  Remember, running out 200 meters and then back along the same route makes the run a 400 meter run.

15 burpees= Doing a burpee once and then repeating it 14 more times in one round should make for 15 burpees.  Doing less than 15 burpees means you will have done another number less than 15.  Doing 16 or more is also different and exceeds the number provided in the instructions.

Set up under a bar that is one foot above your reach for the burpees.=  Stand under a pull-up bar or some other object like rings, that is 12 inches above your reach while your arm is extended upward as if you were trying to touch the sky.

Jump and touch the bar for each burpee rep.= Propel yourself upward by forcefully applying force through your feet into the ground as you complete the burpee.  Apply enough force into the ground that will allow you to leave the ground and touch the object that you have stood under that is 12 inches above your reach.

What questions do you have?


The Deficit–How We Lose Fat                 “The deficit is becoming the big bad (Whedon reference) especially in those who have had any experience with disordered eating. People in those situations are often times told that “diets are bad” and “deficits are triggers or gateways.” While there can be severe cases where diet monitoring should be under the aid of a professional, it doesn’t exclude the fact that a deficit is our only means to fat loss.

If you learn how to control the deficit and what it means, maybe then you take back the power and shed its mystery.“—Leigh Peele


Surviving Whole Foods          “The first thing I see is the great wall of kombucha — 42 different kinds of rotten tea. Fun fact: the word kombucha is Japanese for ‘I gizzed in your tea.’ Anyone who’s ever swallowed the glob of mucus at the end of the bottle knows exactly what I’m talking about. I believe this thing is called “The Mother,” which makes it that much creepier.”—Kelly MacLean for Huff Post




Saturday Seminar Series #2:  Cranky Shoulders? 

Presented by:  Jonathan Belmonte DPT of Max Effort Physical Therapy 

DateSaturday OCTOBER 5TH at 1:30-3:00 PM 

Location:        Crossfit Suffolk Gym

                         5006 Veterans Highway

                         Holbrook, NY 11741

Contact to Sign Up: Jonathan Belmonte (631) 275-8906

or e-mail:

Your shoulder is one of the most diverse joints in the human body.  For true performance there has to be a balance of stability versus mobility.  It means nothing in crossfit to be able to press your body weight and not be able to complete a full range pull-up or to have a perfect snatch with the PVC but can’t hold a 15# bar overhead.  Because of this delicate balance, we see a lot of nagging injuries in the shoulders with no pinpointed trauma.  This seminar is aimed to educate the crossfitter in the dynamics associated with the shoulder joint for increased controlled movement.

Seminar Highlights:

* Basic Shoulder Anatomy

* Basic Shoulder Kinesiology

* Mobilization and Stretching

* Strengthening and Biomechanics

* Q&A

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