CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
REFLEXIVE STRENGTH AND SPIDER-MAN
“It’s a loss in or lack of reflexive strength that creates movement dysfunctions and compensations. From a corrective exercise vantage point, all movement dysfunctions that aren’t a result of immediate trauma (like a contact ACL tear) are a result of a loss of reflexive strength/stability. This is why you may have had limited long-term success with traditional corrective exercise programs – they don’t address reflexive strength, only the symptoms of its loss.“—Geoff Neupert for TNation.com
STFU AND GET TO WORK: WHY YOU DIDN’T MAKE THE CROSSFIT GAMES
“Getting caught up in distractions, hype, and your own self-made celebrity can be a liability. While there is nothing wrong with promoting yourself, this weekend’s CrossFit Games Regional events may have demonstrated that there is a balance to be struck between becoming the hype you have created and simply putting your head down and doing the work required to dominate. In other words, you can say, “I will,” or you can just do it.”—Patrick McCarty for Breaking Muscle
Workout of the Day
front Squat
1X5@70%
1X3@80%
1X1@90%
1X1@90%
Box Jump: 30-20-10 24/20″
Russian kettlebell swing: 10-20-30 32/24kg
Post your scores to the Whiteboard.
It’s the beginning of Memorial Day weekend which, for us, means those who are unable to make it on Memorial Day will do “MURPH” today and tomorrow. If this is the case then just warm-up and get to it. Good luck! Everyone else will do the above workout. Be smart if you are doing MURPH on Saturday or on Memorial Day!
What is this?
Are you posting from the gym? It’s only 8:45? Haha
Spartan race is offering $30 off the spartan super if you sign up before Memorial Day. The code is memorial30. There is 11 of us doing it so far we could use some more to make this a real party. Lol
For those of you who signed up already, I wrote an email to see if they can apply the extra discount back to us. I’ll keep you informed.
If your not sure if you want to do it and have some questions, talk to our official recruiter Brittany.
hi George
looks like its just going to be me in the 11am slot for Murph on Monday
thanks and see you then
Alex,
No problem. Have a good weekend and we’ll see you on Monday!
If anyone needs anything from Reebok online, I found this promo code.
Promo Code: MDW14
$15 Off $75, $35 Off $125
Thanks Jon! Good looking out!!
Hey George…what times are open on Monday? I haven’t worked out in 10 days and I feel like a slug which is even more of a reason to get my ass kicked by the murph..so what’s available…it be ugly whatever time it is lol
Why hello Beth!
We have spots at 9am or 11am. Choose.
See you soon.
Thanks george ill take 9 am…see you then
Very well Beth!