CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

7
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Katy and Ben…nothing like sister and brother going against each other in a workout!  Oh..nice “smile” Katy!

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On Saturday, June 28th 2014, some of us will be running around Lake Ronkonkoma for the annual Run Around The Lake.  The run is hosted by the Ronkonkoma Rotary Club and proceeds benefit the Lt. Michael Murphy Foundation, The Lone Survivor Foundation and the Ronkonkoma Rotary Foundation and Charities.  It’s a 4 mile run for a good cause!  For further info click HERE and HERE.  We’ve done the last two and look forward to this one!

 

UPCOMING COMPETITIONS

NY KETTLEBELL OPEN CHAMPIONSHIP  3/29/14 (Long Island City, NY)

OLYMPIC WEIGHTLIFTING MEET  4/5/14  (Cranston, RI)

SPRING THROWDOWN   5/3/14  (Harrison, NY)

CIVILIAN MILITARY COMBINE (CMC)  5/17/14 (Poconos, PA)

MASTERS THROWDOWN  6/14/14  (Cranston, RI)

 

 

 

 

IS NUTRIENT TIMING DEAD?  AND DOES “WHEN” YOU EAT REALLY MATTER?

Follow your evidence. Track your experience. Do what works — measurably — for you. Flow with your natural inclination, and where your own self-experimentation takes you.”—Brian St. Pierre, Precision Nutrition

[Note: PLEASE read this article!  If you don’t have the time come back to it.  It answers some of the most frequently asked questions you all ask on a regular basis.  There are no pictures.  If you don’t like to read have somebody read it to you.  Read it. Know it. Live it.]–George

 

 

Talayna Fortunato vs. Camille Leblanc-Bazinet at the live Workout 14.2 Announcement.  (Courtesy of CrossFit.com)

 

VIDEO AND MOVEMENT STANDARDS FOR WORKOUT 14.2

 

Workout of the Day

Open Workout 14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Post your scores to the Whiteboard.

8 Responses

  1. John H

    D. castro had a great explanation of what 14.2 will do to the field, even though its another WOD with one of my weakness’s, just makes you respect all those athletes who can throw it down no matter what.

  2. Nick K

    John,

    I agree with your statement on this one. It looks like 14.2 is pretty decent and should challenge the athletes on who has the best recovery.

    Sounds like a commentary lol.
    George,
    From your post on the 5th. Finally somewhat settled up here. Been on interviews all week and taking another police exam Saturday which I have been training and studying for. Will keep posted.
    Good luck to every spartan competing in the games this year!

  3. Bethany

    Too many animal emergencies and surgeries this week I’ve missed 2 workouts in a row!! 🙁 does it make anyone else crazy to miss??? Can’t wait to be back today!!

  4. George

    John–I’m pleased with The programming coming out of CF Headquarters! I think they’re doing it right this year. I didn’t watch Castro’s comments yet, but 14.1 and 14.2 have been excellent representations of what CrossFit is all about. I was told that there is some complaining on the internet–shocking. The complaints have been that the workouts are “too hard”. I am not particularly good at any of the exercises from 14.1 and 14.2, too bad! This is a competition, it’s supposed be difficult. I’ve grown weary of people who want everything to be easy. Why don’t the masses like a challenge?

    So, at the way we’re going, I figure something with handstand push-ups is next. Perhaps something similar to “Diane” (21-15-9: 225 dead lifts and HSPU).

    Nick–Good luck!

    Bethany– Someone has to do it–why not you? You’re doing good things, you”ll be in soon enough! No worries.

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