CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
TOMORROW’S SCHEDULE: Spartan Kids 9:15-9:45 am, Adult Sessions 10-11 am & 11 am-12 pm ONLY!
CUEING THORACIC EXTENSION DURING FRONT SQUATS Unless you’re a coach the title of the article isn’t “sexy” enough to make you want to read this. Pretend it says A Jedi Mind Trick To Make Your Front Squat Better! Yeah. Now you really want to read it. You’re welcome! By the way, it’s not an article. It’s a very short video.
EIGHT WAYS TO AVOID GETTING SHANKED BY OTHER WEIGHTLIFTERS Wise words to live (in the gym) by!
There’s interest in our humble training facility to have a Transformation Challenge (Increased lean muscle or decreased body fat) in the New Year. If we have enough interest we will launch sometime in early January. It will require total commitment, a photo or body measurements, journaling your meals, workouts and sleep and a nominal fee that will go toward prizes for the winners and gym equipment. Give us your thoughts as soon as possible.
Workout of the Day
1X5 @ 40% 1RM
1X5 @ 50% 1RM
1X5 @ 60% 1RM
4 rounds for time of:
30 double unders
10 push jerks 135/95#
Three 30-second rounds of Battle Ropes
Post your scores to the Whiteboard.
Will it be a specific diet to follow? Can we participate without competing for any prizes?
Yes and to be determined. Obviously anyone can follow a nutrition program as they see fit and not have to be in the running for a prize. Just committing to eating for better performance, better body composition and to be healthier is rewarding in itself. The idea of the “Transformation Challenge” is to get our community to make a positive change together and to be “in it” together for support. Participating in the Challenge adds another level of accountability you may not get on your own. More details to follow.
I am in.
I’m in too
i’ll do it, not to lose weight but to increase performance….and to look like Rich Froning
Pat’s before 30 days will be a picture of him……. 30 days later a picture of Rich Froning lol
I encourage everyone to read the article “eight ways to avoid getting shanked by other weightlifters…not only is it entertaining, I alughed out loud several times BUT many of you’s are highly guilty of it.. 🙂
Happy lifting! 🙂
Yes, I agree such an entertaining article thanks for sharing!
Loved the article, def laughed out loud and the video was also quick and informative as promised. I’d be interested in doing eating to perform. Just out of curiosity, would this performance eating also include denying the dieter from consuming alcohol?
encouraging the dieter to consume alcohol
That’s my kind of diet Pat! Count me in! “Cheers”
I’m in !
I am definitely interested in this, however, Feb 1 I start a very busy, stress filled tax season. Schedules and routines usually go out the window but I will definitely do my best!
Thank you all for your interest.
We will have a live “seminar” regarding the Transformation Challenge in the near future. All questions will be answered.