Frank
70 YEAR OLD BELORUSSIAN RETIRED MAN DOESN’T WANT TO GET OLD, BECOMES BODYBUILDER
Workout of the Day
Press
1X3 @ 70% 1RM
1X3 @ 80%
1X AMRAP @ 90%
NOTE: Use 90% of your 1 rep max as your 1-rep max when calculating percentages.
Tabata Power Clean, 135/95
Rest 1 minute
Tabata Air Squat
Rest 1 minute
Tabata Handstand Hold – open room (scale to handstand hold against wall. Option#2: Feet elevated push-up hold)
Rest 1 minute
Tabata Chin over pull-up bar hold (scale: hold inverted row position)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Post Tabata score for each exercise to comments and total for final score. (Courtesy of CrossFit Linchpin)
Post your scores to the Whiteboard.
The guest list is growing for the After-The Holidays Party on Saturday, January 13th at 8 PM. There will be entertainment, games, food, and beverage. It’s a great time to relax and relate to fellow humans who have the same interests as you. The party will also serve as a celebration of CrossFit Suffolk’s 10TH YEAR ANNIVERSARY! That’s right, in January we will be at this thing of ours for 10 YEARS. As the first CrossFit in Suffolk County and rapidly approaching a new year and our 10-year anniversary, we’d like to share the occasion with as many of you as possible. We hope to see you there! We’re still taking a list of attendees so if you’re not on it, but should be, please let us know. If you have questions let us know. Here are some questions that are frequently asked:
- Can I bring my husband, wife, boyfriend, girlfriend, significant other? Yes, bring them all. Get a sitter for children and pets.
- How should I dress? Wear clothes. Not gym clothes. Casual but neat attire works.
- Will there be a workout? No. Not during the party. Touching equipment or working out is completely forbidden during the party. No exceptions.
- Do we have to bring something? A dish to share is encouraged but not a requirement. If you have a special beverage you enjoy feel free to bring.
- I can’t make it on time can I come late? Yes. We’ve been having this party for the last 8 years. It has never ended before 2 AM.
- Where is it? In the gym. We magically transform the gym into a Great Hall of Celebration. We’ll even turn the heat on.
- Will there be tables and chairs? Yes. I don’t see why such things are necessary but not everyone thinks like me.
CROSSFIT STRIKING WORKSHOP Sunday, February 11th. 8 AM- 5 PM
The CrossFit Workshop: Striking is a single-day immersive experience that teaches participants how to increase overall fitness, core strength, rotational speed and power by incorporating striking drills into CrossFit workouts. Strikes are some of the most functional movements because punching and kicking with true power, speed and accuracy require people to utilize their entire body. This is why fighters are some of the most well-conditioned and powerful athletes in the world.
With this in mind, the Striking Workshop is designed to teach participants to incorporate basic mixed-martial-arts, boxing and self-protection striking concepts into workouts. The course also teaches attendees to program these skills into workouts for greater variance. All this is done in a non-contact format that focuses on proper technique by using shadow boxing, focus mitts, kick shields and a heavy bag.
