CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

9
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 

5 BREATHING EXERCISES FOR PEAK PERFORMANCE

THE ATHLETE’S TOOLBOX: AN UNBEATABLE MIND

Nicole Carroll’s Tips and Demo for Open Workout 18.3

Workout of the Day
Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes
Read the scorecard for full event details.
Post your scores to the Whiteboard.

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches

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FESTIVUS GAMES at Port CrossFit  April 21ST   To register or for more info click HERE

 

CROSSFIT STRIKING WORKSHOP   APRIL 29TH   The workshop is $349.00

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.

 

MobilityWOD PERFORMANCE WORKSHOP  MAY 6TH at CrossFit The Rock (Rockville Centre, NY)  The workshop is $349.00.  Sign up before April 6th and receive $50.00 off with code:  therockperformance50

This in-person course relies heavily on the principles of breathing, bracing, and body positions as described in Dr. Kelly Starrett’s book, Becoming a Supple Leopard, and the M|WOD 101 online course. Many coaches and athletes struggle to take some of the principles in the book or from the M|WOD 101 course and apply them to lifting with big loads. Many coaches and athletes also have difficulty understanding exactly where to look first when trying to solve a problem for an athlete and many times jump to different mobility exercises without first breaking down any issues in technique, set up, and bracing. Unfortunately, athletes many times are only concerned with finishing the task and not the quality of the task until it blows up in their face. Load is a very instructive tool and allows the coach to see errors as they develop that may not be apparent during bodyweight or lower weights while the athlete is warming up.

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