CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
THE 2014 NORTHEAST MASTERS THROWDOWN and BBQ
So we threw down, as it were, but didn’t participate in the BBQ. Too bad. The food smelled delicious. Speaking of food…you have to eat something when you do these multiple-workouts-in-one-day competitions. Most of us chugged on a BCAA drink. That’s Branch Chain Amino Acids. BCAA help you recover. One WOD was a 4 minute AMRAP (As many rounds as possible) pushing a Prowler (a type of “sled”) with an external load (90 lbs. for me and Lisa, 140 lbs. for Mike D., Alex and John H., on top of the 80lb. Prowler), 10 meters by the high handles, 10 meters by the low handles and 10 kettlebell swings. It took EVERYONE about 30 minutes to recover from this 4 minute AMRAP. None of us were ever quite right after that event. The Prowler has to be the top conditioning tool one can use. We can’t think of a workout that left us feeling this bad, especially after 4 minutes
Alex
George during the chipper: 50 wall ball, 40 kettlebell sumo-deadlift high pull, 30 box jumps, 20 push press and 10 calories row. My judge, Matt, was telling me, “No reason to drop that bar.” I managed to think of one during the 12th rep…I was frickin tired. Matt was quite right though.
The camera was a bit out of focus, but Mike wasn’t. Mike finished the complex workout with 175 lbs.–that’s 10lbs. over his body weight. Many of the competitors didn’t do their own body weight in this barbell complex.
Lisa pushing the Prowler….somehow…sheer will most likely. Lisa weighs 50 lbs. less than what she’s pushing AND she has no pushing power with her right foot due to a permanent injury.
Alex pushing the Prowler
Lisa during the barbell complex: 3 deadlifts, 2 hang cleans, 1 front squat and 1 shoulder-to-overhead. Lisa finished with 125lbs, 3rd in this event, in her age division.
John H. pushing the Prowler. John H. finished 10th out of 24 in his division. John finished 7th in the barbell complex with 215lbs.!
“If the number on the scale was higher than I wanted, my day was ruined.
If the weight on the barbell wasn’t high enough or I didn’t improve my performance, I was frustrated. Sure, getting stronger is a great goal and improving your workout performance is important, but it shouldn’t define you as I once allowed it to.“—Mia Shanks
Workout of the Day
4 rounds for time of:
20 Russian kettlebell swings 24/16kg
15 box jumps
10 hand release push-ups
5 kettlebell push jerks, each arm, 24/16kg
Post your scores to the Whiteboard.
