CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

18
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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2 resources to help you find your Toes-To-Bar technique:

5 TIPS ON HOW TO IMPROVE YOUR TOES TO BAR

THE AGAIN FASTER MIC’D INSTRUCTOR- KIPPING KNEES TO ELBOWS

 

10 DEAL BREAKERS THAT MAY BE SABOTAGING YOUR FITNESS GOALS

I don’t want to bulk up,” someone will retort when I encourage him or her to lift heavy. First off, no one accidentally bulks up. Bulking up takes precise training, and just because you switch from a five-pound dumbbell to a ten-pound dumbbell, you aren’t going to bulk up. And there’s no such thing as “toning” either. There is just muscle, and having more muscle equals a faster metabolism. Once again, you can keep doing the same cardio routine and get the same result – or you can lift heavier weights, put on a couple of pounds of lean muscle tissue, and start burning more calories at rest. Start lifting heavy.”—Eric C. Stevens for Breaking Muscle

 

Workout of the Day
1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 5-10# to last week’s number.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 REST)

4 rounds of:

10 Deficit HSPU 6/4? (6″:men/4″:women)
15 TTB
20 Burpees

REST 2 minutes between rounds

SCALING: Deficit HSPU can be scaled to regular handstand push-ups, box handstand push-ups or push-ups. 

Use bumper plates or parallettes to create deficit.

CrossFit Open competitors be smart!  You don’t know what Thursday night will bring.  Protect your hands.  Scale wisely.  Make sure your joints are functioning well at the end of the week.  Train hard but RECOVER WELL!

Post your scores to the Whiteboard.

6 Responses

  1. bethany

    ahhh..I am pleasantly surprised to see no “20min AMRAP” today 🙂 still feeling my legs from yesterday! Does anyone (George) have anything to say about the Whole30 project? I only ask because some of my friends at other Crossfits have done this as a collective project. I am interested to start this, as I am starting a cleanse Thursday. Has anyone done this challenge or have any feedback on it?
    Thanks

  2. Kelly R

    Bethany-
    I did it back in September- 30 days strict paleo- for me personally the 1st week I wanted to kill everyone and everything. I was cranky tired and I felt weak in the gym. But you really need that first week to adjust to a new way of eating. Week 2 and 3 I saw big changes- I definitely felt better, felt stronger and dropped some weight- I didn’t drop a huge amours of weight but I felt like I did and all of people asked me if I did so I was happy. I also broke my habit of boxed cereal during this time- and I am still minimal on my dairy intake. I absolutely recommend you do it! Everyone should do it!
    I have both books the paleo solution by rob wolf and the whole 30 book if you would like to borrow them- ( but you have to promise to return them by June bc in June I would like to do it again :)) let me know 🙂

  3. Bethany

    Yes Kelly I would LOVE to borrow the book! Will u be coming tonight?? I honestly have been eating pretty clean since last fall but I just need a little boost. Let me know 🙂

  4. Tatyana

    Bethany, I feel same way..that I need extra boost to my overall ok eating. I’m considering to do Whole 30in April. I also got into reading “Practical Paleo” by Diane Sanfilippo,BS,NC. Seems like a great book to read for after 30 day, especially if you have any underlying health conditions like heart problems, autoimmune conditions, blood sugar regulations, MS, Thyroid (my case :-))… etc. really gives you guides on how to modify your Paleo lifestyle to eliminate inflammation from food for your specific problem. Let me know if you want to do it in April instead of now- i’m in then…

  5. Kelly R

    I will be there tonight but my sister has one and I have to remember who has the other or where the heck I put it! I will be there tomorrow too so if I don’t see you I will leave them w George 🙂

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