CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
THE SURPRISING REASON YOU NEED TO TAKE A REST DAY
HOW MUCH PROTEIN DO I NEED DAILY? A NON NONSENSE ANSWER You know who you are. If I’ve had the “protein conversation” with you recently please read this. If you are unsure about what your protein intake is or should be please read this. Women readers, we’ve posted this next article once before, but it’s worth a read again. If you haven’t read previously this is a must read: WHAT WOMEN SHOULD EAT TO BUILD MUSCLE. Remember: Summer is coming.
Workout of the Day
Hang Squat Clean: 5X2
NOTE: Load be feel, should be in the 70-80% of 1 rep max range. Power clean if squats are an issue.
15 hang squat clean thrusters 135/95#
12 ring muscle-ups or 24 ring dips
9 hang squat clean thrusters 135/95#
2 X 10: AbWheel Roll-outs
Post your scores to the Whiteboard.
WODS FOR THE REST OF THE WEEK:
Tuesday: 6X1 (each arm) Turkish Get-up, 7 rounds for time of: 200 meter run, 1 legless rope climb (rope climbs will be scaled to with legs or inverted rows), Optional:2 X 10 kneeling palloff press with band
Wednesday: Power Snatch 5X2, 10 minute AMRAP: 6 DB snatch (each arm) 50/30#, 40 double unders, Optional: 1X10 D-Ball Clean & Drop 100/70#
Thursday: CrossFit Striking
40 minutes of:
1200 meter run, 7 rounds of 5 pull-ups, 10 push-ups, 15 squats, 800 meter run, 5 rounds of 5 pull-ups, 10 push-ups, 15 squats, 400 meter run, 3 rounds of: 5 pull-ups, 10 push-ups, 15 squats
Friday: Jerk 7X1, 8 minute AMRAP: 10 burpees, 10 push press 95/65#
Saturday: 1 mile run, 10 rounds of: 10 Russian KB Swings 24/16 kg, 10 wall ball 20/14# then a 1 mile run again CrossFit Striking at 1pm
I like the plan ahead
When you see me next time, Dan, ask me what I think about the fact that you “like the plan ahead”. Go ahead. I double-dog dare you! 🙂
George I love you, but are you trying to kill us?!?!
It is precisely because of my love for my fellow man that I put you through these workouts. One Spartan actually said, “Thanks for making me feel accomplished today.”
Now go make the world a better place. 🙂
George- don’t listen to Andy. The programming has been perfectly disgusting as of late. My only gripe is you put the best workouts on days I can’t make it! My meetings today better be short so I can make a late class.
Thanks Mike! One of the great truisms of running a CrossFit, or any business I imagine, is you can’t please all the people all the time. I believe Ricky Nelson said it best back in 1972: “But it’s all right now, I learned my lesson well. You see, ya can’t please everyone, so ya got to please yourself.” 🙂
Didn’t Beth date Ricky Nelson
OMG John how did you know?? He was so much fun and I loved when he would sing to me and he was very….gifted in some areas…then he died. I keep looking for a Ricky Nelson replacement but it might have to be a battery operated version.
Oh dear!! Bethie is back….good grief! 🙂 Did you have to invoke her name, John?