CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Workout of the Day
Snatch
15 minutes to establish 1 rep max

Conditioning:
40 burpees
30 snatches 75/45#
30 burpees
30 snatches 95/55#
20 burpees
30 snatches 115/75#
10 burpees
30 snatches 135/95#

15 minute time cap

Post your scores to the Whiteboard.

SPARTAN RACE AT CITIFIELD APRIL 12TH INFO:

CrossFit Suffolk is putting together a team for the April12th Spartan Race at CitiField.  If you’re interested in doing a Spartan Race this is a good way to start.  The race is sprint length and it’s close to home.

To register :

Team name is Crossfit Suffolk
password is crossfit2014
Select 10AM start time

The pricing of $97 is valid until 11/20 so sign up now or it will increase to $125

If you haven’t registered yet, you can register and join the team here:
https://endurancecui.active.com/event-reg/select-race?e=5636002&i=ef8bd7a9-c37e-45f6-b544-9de35ac8abb4

If you’ve already registered, you can join the team here:
https://myevents.active.com/

You can also find more information at the event website:
http://www.active.com/city-field-ny/running/races/spartan-sprint-at-citi-field-saturday-april-12th-2014

If you have further questions please contact Kristen.  If you don’t usually see Kristen at the gym please contact George.  (Thanks for coordinating this event Kristen!)

The Power Of Carbs                   “Without consuming carbohydrates before and after exercise, your performance is going to suffer, putting on muscle mass will seem impossible, and you may start to feel adrenal fatigue from chronically elevated cortisol levels. If you’re performing a very high volume of training, you may need to pound carbs at most of your meals. A pre- and post-workout shake may not be enough.”—Jeff Barnett for Breaking Muscle

Help For Your Shortie Hamstrings              “Often any attempts at lengthening the hamstrings are at best useless, and at worst – in some evil and spiteful repayment for your efforts – they get shorter.”––Brooke Thomas for Breaking Muscle