THE SECOND ANNUAL CROSSFIT SUFFOLK SUMMER PARTY 2016!! Cindy, Russ and Abby are kind enough to host the party at their house in beautiful Bay Shore. There’s a swimming pool and hot tub so bring the appropriate swim wear. The party is Saturday August 27th 2016. This will be the social event of the summer…the one everyone will be talking about. Don’t miss out. Plan now! Mark it on your calendar. Put it in your cell phone. If you plan on attending let us know. See me or Cindy or Abby for further details or if you have questions.—George
Workout of the Day
3 X 4/4 Front Squat/Back Squat @ 60% front squat 1-rep max
READ THIS: It shouldn’t take you more than 55 seconds:
NOTE: Some have questioned the wisdom of advancing and then “retreating” of the weights used in this program. Allow me to shed some light: If we went up in weight every session this program would last about 2 or 3 sessions before you couldn’t do it anymore–it would simply be too heavy. The idea is to start with a weight that you could handle for the parameters of this particular program. Then you need to force your body to adapt. You do this by lifting in a way that will challenge your body and nervous system, but not smash either one into oblivion. You don’t work with your 1-rep max in every session because you will never improve and you will most likely regress. If you’re training to run a marathon you don’t run 26.2 miles every day. You don’t run 22 or 20 miles each session either. You put in volume of miles that are very-sub marathon distance over a period of time that will allow for best adaptation. If you’re a triathlete training for an IronMan you don’t run 26 miles, bike 112 miles and swim 2 miles every training session. This is easily understood for endurance events, but it seems counter-intuitive for folks who lift weights.
What questions do you have?
6 rounds for time of:
10 Dumbbell Power Snatch 40/30#, 5L/5R
10 Box Jumps 24/20″
We last did this workout on July 17th, 2015
3 X 10 Glute/Ham Sit-ups
Post your scores to.