CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

21
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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 Melissa D.

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CONGRATULATIONS TO LIVIA on her first rope climb!  Sorry no photo is available at this time, but we’re working on it!  Great job Livia!!

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FRONT SQUAT vs. GOBLET SQUAT

The goblet squat is great for teaching technique to beginners and for major squat movements where weight isn’t the focus. It’s a great warm-up and good for when you’re focusing on time under tension and higher reps. It’s tough to progress though once you’re ready to go heavy.

 The front squat requires significant coordination, core strength, back rigidity, and overall leg strength. A more quad-dominant squat variation, the front squat typically allows for the best depth, even south of the goblet squat. But bar placement can be tough for many lifters.“—Dan Blewett for TNation.com

 

Workout of the Day
Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target/14lb. to 9-foot target
30 cleans, 135 lb./95lb.
20 muscle-ups

Post your scores to the Whiteboard.

For complete workout standards, video and scorecard click here. (Courtesy of CrossFit.com)

Watch Archived Live Footage of Josh Bridges vs. Scott Panchik on Workout 14.4(Courtesy of CrossFit.com)

4 Responses

  1. Bethany

    Awesome Job livia!! I’m mastering the jump and hang on for dear life. Haven’t quite got the “climb” down.. Melissa—-looking fantastic!!!

  2. Livia Silva

    Thank you very much Bethany!!!, Thank you so much George!!! You don’t imagine how happy and excited I was yesterday after being able to rope climb for the first time in my life. That was a big accomplishment for me. I went home and I was jumping while telling Steve that I finally did it. I am so glad he introduced me crossfit and now I love it!!

    I have to thank Greg for keep pushing us and to my dear friend Trisha for encourage me to keep trying and for showing me her technique. I think she was even more exciting than me that I was able to rope climb.

    Thanks CROSSFIT SUFFOLK!!!!

  3. Kelly R

    Good job livia! Congrats,

    Melissa D: I will say it over & over again- you are a great example of dedication & hardwork! Persevere kid!! You look amazing and all of us are rooting for your success!

    Bethany- hope your liking that book! And hanging in there :))

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