CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

3
Apr

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

“Cabs”

Regarding yesterday’s workout, Ondrej Sevcik of WODTimeCalculator posted the following in yesterday’s CrossFit.com main site comments, we believe his calculations were with the RX weights.  We cannot speak to the accuracy or validity of the calculations, but we thought you’d find this interesting:

Here are some data for inspiration from WODTimeCalculator.com

In this case, weights are too heavy for newer athletes but you can still try to aim for beginner or average times to beat.

Good score to beat for 1 round of shoulder presses:
10 reps – Fitness Level 0 – Beginner athlete
11 reps – Fitness Level 25 – Beginner athlete
12 reps – Fitness Level 50 – Average athlete
14 reps – Fitness Level 75 – Average athlete
15 reps – Fitness Level 90 – Advanced athlete
18 reps – Fitness Level 95 – Advanced athlete
21 reps – Fitness Level 98 – Elite athlete
25 reps – Fitness Level 100 – Regional athlete

Good score to beat for 1 round of front squats:
10 reps – Fitness Level 0 – Beginner athlete
11 reps – Fitness Level 25 – Beginner athlete
12 reps – Fitness Level 50 – Average athlete
13 reps – Fitness Level 75 – Average athlete
14 reps – Fitness Level 90 – Advanced athlete
17 reps – Fitness Level 95 – Advanced athlete
20 reps – Fitness Level 98 – Elite athlete
24 reps – Fitness Level 100 – Regional athlete

Good score to beat for 1 round of deadlifts:
14 reps – Fitness Level 0 – Beginner athlete
15 reps – Fitness Level 25 – Beginner athlete
17 reps – Fitness Level 50 – Average athlete
19 reps – Fitness Level 75 – Average athlete
20 reps – Fitness Level 90 – Advanced athlete
24 reps – Fitness Level 95 – Advanced athlete
29 reps – Fitness Level 98 – Elite athlete
34 reps – Fitness Level 100 – Regional athlete

STALLED PROGRESS? YOU PROBABLY AREN’T LIFTING HEAVY ENOUGH

TEN VALUABLE NUTRIENT TIMING TIPS FOR GREATER LEANNESS & PERFORMANCE

Workout of the Day
Weighted Push-ups: 7 X 1

10 minute AMRAP:
5 pull-ups
10/5 push-ups
25 double unders

3 X 20 meter Prowler push

Post your scores to the Whiteboard.

 

FREEDOM SPRING CLASSIC  April 7th (next Saturday) at Freedom Athletic Academy (Holbrook)  We have athletes competing at this one!

 

FESTIVUS GAMES at Port CrossFit  April 21ST   To register or for more info click HERE   We have athletes competing in this one!

 

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.

2 Responses

  1. Katy

    Fantastic!! I’m at a 0 fitness level (I’m sure Belmonte could have explained that to me even before reading this article) on the bright side, there is no where to go from here but up! Lol

  2. JaneM

    Hey Katy I’d like to share my friend’s motto “aim low, avoid disappointments!” I modified a bit for my Crossfit abilities “ lift light, avoid disappointments!!”

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