CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

5
Jun

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Cathy celebrated her 50th Birthday yesterday by being better, stronger, faster and healthier than she was when she was in her 40’s.  This wife/mom/full-time teacher/finisher of 3 Spartan Races and crossfitter trains 5-6 days a week and continues to better herself day after day!  YEAH Cathy!

 

“SPIDERMAN OF PARIS” CLIMBS 4 STOREYS TO RESCUE DANGLING BOY  Pull-ups, dips and muscle-ups applied in real-life.  You never know when life is going to force you to be an athlete.

13 HEALTH EXPERTS WHO CAN HELP US LIVE BETTER AND BECOME MORE CREATIVE

Workout of the Day
Back Squat:
1X3 @ 80% 1RM
1X10 @ 60% 1RM
1X3 @ 80%+5 lbs.
1X10 @ 60%+5 lbs.
1X3 @ 80%+10 lbs.
1X10 @ 60%+10 lbs.

Regionals Event 6
For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.

Scaling
This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.

Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters

Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.

Beginner Option
For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters

Men: 65 lb.
Women: 45 lb.

(Courtesy of CrossFit HQ)

Post your scores to the Whiteboard.

 

On Saturday, June 23rd there are two events of interest:  The Lt. Michael Murphy Run-Around-The-Lake, a 4-mile run (or walk) around Lake Ronkonkoma and the Travis Mash “Learn To Lift” seminar in Brooklyn.

The Run-Around-The-Lake is a long time tradition for CrossFit Suffolk and the “Learn To Lift” seminar has been attended by CrossFit Suffolk athletes previously where it received rave reviews.  We have athletes signed up for both events.  If you’re interested register as soon as possible.  What questions do you have?

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For the first time ever the Spartan Race is coming to Long Island!  November 17th there is a Spartan Sprint (3+ miles, 20-23 obstacles).  In previous years we have competed in Spartan Sprints, a Spartan Super (8+ miles) and two Spartan Beasts (12+ miles on Killington in Vermont).  These obstacle races are challenging and fun.  Now you don’t have to drive very far to see what the Spartan Race is all about! 

YOU’LL KNOW AT THE FINISH LINE: A SPARTAN GUIDE TO THE SPORT OF OBSTACLE RACING  GOOD, FREE READ ABOUT THE SPARTAN RACE.  INCLUDES A CHAPTER ABOUT LISA WRITTEN BY A GUY YOU KNOW.

10 Responses

  1. Cathy

    Thank you all! I couldn’t do it without the constant pushing from my 6:30 crew and coaches!!!! Love you all! 💪🏼❤️

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