CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

27
Feb

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 

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A CALORIE IS SOMETIMES NOT A CALORIE

There are two things required for sustained, lasting fat loss: a calorie deficit and a balanced metabolism. Anyone can lose weight for a time, but done the wrong way and you risk gaining all the weight back, just like 95% of all dieters do. And you’re likely to gain even more fat than you started with. This occurs in 66% of dieters.

But why? Most people think the metabolism works like this:

Cut calories ? Lose weight ? Have a balanced metabolism

It actually works like this:

Get a balanced metabolism ? Naturally reduce calories ? Lose weight effortlessly

Calories are a part of both equations; it’s their degree of importance that’s different. To understand how this works you need to understand what I call the 3 Laws of Metabolism. They’re really just general guidelines, but I call them laws because of their central importance to understanding metabolism.“—Dr. Jade Teta for TNation.com

 

CrossFit Games Update Show: February 25, 2014 – [video](Courtesy of CrossFit.com)

 

SQUATS AND HIP DYSFUNCTION: 2 COMMON PROBLEMS AND HOW TO FIX THEM

The gluteus maximus is a primary mover of hip extension. Weak glutes mean weak extension. If this is you, then during the eccentric (lowering) phase of the squat there’s a good chance you’re going to start tipping forward. People talk a lot about core tightness and abdominal bracing as it relates to the forward lean and that’s absolutely valid – but also secondary. The first step to maintaining an upright torso is proper eccentric glute control. If you don’t have the glute strength to maintain and drive hip extension, then your lower back will kick in to compensate and guess what? It’s not really suited for the task. Take a look at an anatomy chart and note the difference in sheer size between your glutes and the musculature of your lower back. Which one would you prefer carry the bulk of that 300lbs you’re trying to squat? If your butt’s weak, your back’s going to hurt – plain and simple.”—Robert Camacho, for Breaking Muscle

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10 members of Team CrossFit Suffolk/Spartan Performance will be competing at the 631 THROWDOWN on Saturday at CrossFit 631 in Lake Grove!  We’re not sure what the spectating arrangement is, but you may want to pop-in to check it out and support your fellow gym members!  Click on the highlighted link above for further details and the location.

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2014 CF Games registration photoIt’s time…the first of five workouts for the 2014 CROSSFIT GAMES OPEN WILL BE RELEASED TONIGHT!  Those registered for the Open will have until Monday to get the workout in.  Plan on doing the workout on Friday or Saturday.  Stand by for details for getting it done on Sunday.  You’ll also have Monday morning to get it done.

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Workout of the Day
For time:
500 meter row
then:
3 rounds for time of:
15 Russian kettlebell swings 24/16kg
25 sit-ups

Post your scores to the Whiteboard.

1 Response

  1. Kelly R

    George-
    This was a good one- sit ups are my demise ( right next to burpees ! )

    Bethany- I love your comment from yesterday! That was a hell of a WOD!

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