Pat S.






“1. Heavy squatting requires a very tight upper back. This means thick, strong muscles and good mobility to retract and depress (the two scapular movements that help brace the back against forward lean). Upper back tightness is foundational for keeping the entire spine braced and stable.

2. Scapular dyskinesis is a common affliction of overhead athletes and often an underlying cause of shoulder dysfunction. The scapula needs to move in concert with the upper arm to keep optimal alignment in the glenohumeral joint. When the scapula stabilizers get weak or imbalanced, joint misalignment and pain is often experienced as the arm moves above the head. For those who enjoy overhead pressing and Olympic movements, scapular stability and dyskinesis is a major performance inhibitor.

3. Forward-rolled shoulders will often lead to rotator cuff weakness, inhibition, and pain, especially in those who are very strong in the bench press. Preventative maintenance can keep you on the bench and keep the weight climbing.

4. Lastly, poor posture is unattractive. A strong rotator cuff and thick upper back not only completes an upper body physique, but when the shoulders are pulled back, the chest appears broader.“—-Dan Blewett for



Sugar, even at moderate levels, could be toxic to your health — or at least to your sex life, a new study says.

Scientists at the University of Utah looked at how sugar affected mice and found that the mouse equivalent of just three sugary sodas a day had significant negative effects on life span and competition for mates.“—Meeri Kim for the Washington Post



Workout of the Day
1 round for time of:
500 meter row
10 one arm barbell press, 45/33#, 5 each arm
10 one arm barbell thrusters, 45/33#, 5 each arm
20 suitcase deadlifts, 75/53#, 10 each arm
25 sit-ups
10 ring dips
5 barbell roll-outs

Post your scores to the Whiteboard.

23 Responses

  1. Kelly R

    I didn’t get to comment yesterday George! I think the article you posted yesterday is my magic pill! Haha making changes! Thanks 🙂
    And Pat I hate snow too!

  2. Jason

    Luckily I get to shovel when I get home. Good thing is I get home early! So if anyone needs a hand don’t be afraid to ask, I’m like a human snowblower! 631-682-7387.

  3. George

    Thanks Kelly!

    As for snow….not a fan. It’s nice to have when you’re under the legal driving age or when you’re a serious “winter games” athlete, but other than that I don’t see the need for Long Islanders to have snow. In fact, we can make a pretty argument to ban it from Long Island.

  4. Melissa K

    Today’s WOD
    Shovel car out of unplowed train station parking lot with a spoon sized scraper
    Try not to shit yourself while driving home
    For time

  5. Bevin

    Shoveling the end of my driveway was my WOD…3’x7′ area with about 12 inches of heavy wet snow. I reed a foam roller please 🙁

  6. Bethany

    I’m taking a day off today due to all around soreness. George my hubby and I will be coming Saturday. Anything else u guys need let us know..
    Also..I gotta ask..ladies what are u wearing Saturday?? George u can weigh in on this too but we are going to be coming from a valentines date ( we told the sitter it would b a long night, lol) and I don’t want to be overdressed. 🙂

  7. Bethany

    Ok tryin to post again…George, my hubby and I will be attending Sat. Anything u guys need let me know.. ladies (or George feel free to weigh in ;)) what is everyone wearing sat?? We are milking the most time out of the babysitter that we can so we will be coming right from valentines dinner. I don’t want to be overdressed…cannot wait!!

  8. George Demetriou

    Melissa K.–I nearly spit my delicious Paleo Chili all over my computer screen when I read your message. That was funny!

    Bethany and all others: This is the first time since we’ve been throwing this party (every year since 2010) that so many are in a quandary over how to dress. To remedy this problem I have come up with a detailed dress code.

    Men: Wear clothes. Dress like men did before the days skinny jeans, male eye brow waxing, male pedicures and pink shirts. If you wear anything like a skinny belt, a skinny tie or any of the aforementioned items I reserve the right to verbally assault you and bring the full power of my sarcasm to bear. Oh and wear your pants around your waist where they belong. God help you if I can see the band of your underwear. Do not wear any footwear that is not functional on a cold Long Island evening. If you wear anything that exposes your toes you will regret being born. If you wear any workout clothing you’re a dick and I will let you know just in case the point is somehow lost. Having said that, the party is in a hardcore gym, there is no good reason to wear a suit, but if you want to I’m not going to stop you. To your face I will compliment you on your style, but know that behind your back I’m laughing at you and near you. You want to know why? BECAUSE YOU’RE IN A GYM! A TRAINING GROUND WHERE PEOPLE SWEAT AND BLEED. Did the Spartans wear suits in the agoge? Did Spartacus wear a suit in the ludus?

    What’s acceptable?: jeans, khakis, chinos, dockers, parachute pants (from the 80’s), sneakers, shoes, boots, cowboy boots, heelys and Vibram Five Fingers. T-shirts, sweatshirts, button downs, golf shirts, jerseys, blazers, thermals, flannels, silk shirts, official uniforms for those in the law enforcement community or active members of the military. Baseball hats (bill forward NOT backwards), do-rags, bandanas, cowboy hats, derbies, berets and kangols.

    WOMEN: Anything you want to wear is good with me. If you have hair shoulder length or longer it had better be down. I have to look at your hair up everyday. I don’t throw parties so you can wear your hair up AGAIN. Banned items: hair clips, scrunchies, ribbons, hair bands, any device used to keep long hair up.

    I hope this helps. I look forward to seeing you all! Oh..we can use a couple of folding tables.

    You’re welcome!

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