Thanks for all who made the party a smashing success!  Everyone in attendance made a contribution and for that we thank you!  Thank you for the kindness shown to me and the staff, we do appreciate it and you have our gratitude!  This gym is awesome and without all of you there would be no CrossFit Suffolk.  Thank you!


This should prove to be an exciting week:  The CrossFit Games Open begins on Thursday and the 631 Throwdown takes place on Saturday!  Patrick C. will be competing at the First Annual Pan American Kettlebell Championship at the famous Arnold Classic event in Ohio on Saturday!

2014 CF Games registration photo


631 Throwdown








STOP SHAKING YOUR HEAD: HOW SELF-TALK AFFECTS PERFORMANCE                                               “Think about what is happening when you are shaking your head: You are saying no. You are visualizing failure. You are analyzing and thinking. Versus: Being in a state of “yes.” Visualizing success. Letting go and finding your flow. Shaking your head is a judgment, and not a good one.“— for Breaking Muscle



When it comes to STRENGTH, tightness is really the master principle.  Why?—Because the tighter you get, the more force you generate.  And the more force you generate, the more weight you lift.  Pretty simple, really.”—Andy Bolton for Strong First


Workout of the Day
12 minutes to establish a 1RM Hang Clean (just above the knee) and Jerk

7 minute AMRAP of:

25 Double Unders
3 Thrusters 155/105#

[Note: The thrusters are to be heavy.  Go with roughly 80% of your 1 rep max.  If you don’t know your 1 rep max for the thruster use a weight that is heavier than what you would use for a thruster workout with high reps, like a “21-15-9” workout.]–George

Post your scores to the Whiteboard.

4 Responses

  1. Kelly r

    Good morning George-
    Thanks for such a fun time- we all greatly appreciate you & Lisa, & your family , & your staff & your box members.
    Great group of people you got.
    See you later

  2. Annmarie

    Great article on tightening. It makes perfect sense to treat all reps the same regardless of the weight but many of us forget to. I’ll have to keep that in mind – so much to remember when picking up and putting down heavy things!!

  3. George Demetriou

    Thanks Kelly!

    Annmarie–The top performers, whether they do it subconsciously or consciously, know when to use tension and when to be relaxed. It’s easier said than done.

  4. Alisa

    I’m bummed I couldn’t be at the party, but I was there in spirit! Glad to see everyone had a good time. Can’t wait to be back there this week!

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