12 minutes to establish a 1rm Weighted Pullup.
3 rounds for time of:
30 Pullups
50 Double?Unders




The CROSSFIT SUFFOLK After-The-Holidays Party is 10 days away!  Please let us know if you are attending so we can properly prepare.

WHEN: Saturday January 19th

WHERE: At the gym…where else would we do this?

TIME: 7 pm

WHY: Why not?

WHAT's In Store: Getting to hang out with the best
people and socialize while wearing clothes other than sweats, shorts,
funny shoes and chalk.  Eating, drinking and festivities with music
supplied by Long Island's own, DJ Relevant!


Go Ruck and Tough Mudder Training    "This work will be done with an eye towards movement quality and since it's in the early phase of the program the athlete
may not have the initial ability to put in running miles without
exacerbating movement issues and working towards an injury. In this case
we find a way to build the systemic aerobic development affect we're
after while improving or at least not worsening the athlete's
movement issues. So, rather than running, we may find that they can do
well by swimming or putting in time on the rower, road bike or on
implements like airdynes and ski ergs.
"—Craig Weller, Barefoot FTS

 The Timeline: A Day-by-Day Guide to Your Whole 30   "As with any process that involves personal experience, your results may
vary, but it’s my hope that this timeline will give you a hint (and a
chuckle) at what you can expect
."—Robin Strathdee for Whole9

The Whole30 explained:   "Whole9’s original program designed to change your life in 30 days.
Think of it as a short-term nutritional reset, designed to help you
restore a healthy metabolism, heal your digestive tract, calm systemic
inflammation and put an end to unhealthy cravings, habits, and
relationships with food. Since 2009, thousands of people have used our
program as a jump-start to changing the way they eat for the rest of
their lives
."—Dallas and Melissa Hartwig, Whole9

Looking for a great resource to clean up your diet, get recipes and detailed, day-by-day guidance?  The Whole9 is MUST SEE!


CrossFit Games 2013

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