CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

6
May

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Chris finished the Long Island Half Marathon in 1:52 on Sunday at Eisenhower Park!  This was Chris’s first half marathon.  Congratulations Chris!

Photo: 13.1m first half marathon  toughest w.o.d. so far 1:52hr pace 8:40 reppin Crossfit Suffolk with

 

We learned last night that the CrossFit Suffolk Team of Maria, Liliane and Nicole came in 13th out of 24 teams at the Strong Is Beautiful Team competition!  Again, great job ladies…we’re very proud of how you worked together in a short amount of time and got the job done!

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This Saturday is Jon B.’s Muscle Up Maker Seminar at 1pm.  Please let us know if you’ll be in attendance.

A SEMINAR DEDICATED TO THE PROGRESSION OF A

MUSCLE UP

WHO IS THIS SEMINAR FOR?   EVERYONE

THIS TOPIC HAS BEEN TAILORED FROM SCRATCH TO FINISH, WHETHER YOU HAVE TROUBLE WITH A RING DIP OR JUST CAN’T TURN OVER AFTER YOU PULL UP.

REGARDLESS OF YOUR LEVEL, YOU WILL GET BETTER AFTER THIS SEMINAR!!

TOPICS COVERED:

RING DIP MOBILITY

RING DIP PROGRESSION

RING DIP STRENGTHENING

PULL UP MOBILITY

PULL UP PROGRESSION

PULL UP STRENGTHENING

TRANSITION PROGRESSION

FULL MUSCLE UP PROGRESSION/VARIATIONS

SEMINAR IS OPEN TO ALL CROSSFITTERS LOOKING TO IMPROVE THEIR SKILLS. COST IS $25/PERSON AND ATTENDANCE WILL BE LIMITED

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CARBOHYDRATE CONFESSIONS: STORIES (AND DATA) FROM A LOW CARB CONVERT

But if you think about it for a minute, it’s obvious why I gained unwanted fat. In adding carbs, I  was simply adding calories — without looking at the whole context of my diet! Had I tracked what I was actually eating, I would have fared a whole lot better.

I suspect that a lot of people who try, and fail, with a higher carb diet, may be making the same mistake that I made in the past.

And if tracking is useful, it’s equally important to measure. If you’re anything like me, you find it a whole lot easier to guesstimate an appropriate serving size of apples or bananas than one of rice, pasta, or cereal — and you also find the rice, pasta, and cereals a whole lot easier to overeat.

And for low carb eaters, the same is true too. Bacon, avocado, nuts, and butter are delicious. And easy to over-eat.

That’s why if you’re trying to make any kind of physical change, no matter what diet you choose, I strongly recommend you measure and track your food for a little while.

Don’t make yourself crazy with it. But do make yourself more aware.”—Dr. Spencer Nadolsky, Precision Nutrition

 

Workout of the Day
Back Squat: 1X8@65%, 1X8@70%, 1X8@75%, 1X8@80%

Conditioning

For time:

25 Split Jumps
25 Box Jumps 24/20?
25 Deadlifts 180/120#
25 Wall Balls 20/14#
25 Ring Dips
25 Wall Balls 20/14#
25 Deadlifts 180/120#
25 Box Jumps 24/20?
25 Split Jumps

Post your scores to the Whiteboard.

8 Responses

  1. lisa

    WOW Chris!!!

    That’s pretty badasrse!!! Very impressive! Congrats kid ..it seems you’re on a roll..keep it up!!! yyyyiippeee

  2. Bethany

    Awesome job Chris!!!! And great job ladies! If anyone else is interested I am planning on running the Hamptons half in September and the Diva half in October..anyone want to join?? 🙂

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