CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Ben ran the WilliWhammer Half-Marathon in Willimantic, Connecticut last Saturday and finished in 11th place (5th in his age group, 30-39) out of 264 runners!  Ben’s time was 1:32:49, with a pace time of 7:06 a mile for 13.13 miles!!  YEAH BEN!!

This was Ben’s personal best half marathon time, by the way.  Hmmmm….now what has Ben done differently in the last 2-3 months?  Here’s a hint: It starts with a “C” and ends with an “R-O-S-S-F-I-T”.  Hey, maybe this crazy CrossFit stuff can enhance running performance after all!?!?

The Half Marathon was a fund raising event for the Windham Region No Freeze Project.  The No Freeze Project provides overnight shelter for the Windham region-homeless between November and April.

**********************************************************************************************************

RYAN’S GOING AWAY PARTY THIS SATURDAY NIGHT

Ryan A. has been training with us for the past 5 years.  Yes, where does the time go??  Ryan will be leaving us in a few short weeks to serve our country in the United States Air Force.  This Saturday, May 3rd, at 7:30pm,  we’ll be gathering in the gym to celebrate with Ryan!  All members of CrossFit Suffolk are invited.  (If you did not respond to the Facebook invitation please let us know if you are attending.)

***************************************************************************************************************

THERE WILL BE NO SUNDAY SESSIONS THIS WEEK.  PLEASE BE ADVISED.

***************************************************************************************************************

HOW TO BRACE AND BREATHE PROPERLY FOR WEIGHTLIFTING

“Bracing is simply the best way to engage the entirety of the core and to create stiffness in an area that normally does not have stiffness. Mike Robertson, coach at Indianapolis Fitness and Sports Training, defined the function of the core in the simplest way that I have heard, when he talked about “the two Rs” of the core.

The core has two functions: The first is redistribution, as in redistribution of tension. Think of this R like a suspension bridge. The cables themselves are not tight to begin with, but they can support the weight of the bridge below through a redistribution of tension, like in a plank. The second R is redirection, as in the redirection of force. Power that is created in the lower body can only be moved along the kinetic chain through a core that is tight.”—Wil Fleming for Breaking Muscle

Workout of the Day
Every minute on the minute for 7 minutes:
Clean (receive barbell in a squat) 70% 1RM

4 rounds for time of:
7 hang power clean 115/75#
20 walking lunge steps
25 sit-ups

Post your scores to the Whiteboard.