CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

8
Jul

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 

Samantha

IMG_1346

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

THE LAWS OF OPTIMIZING BODY COMPOSITION

Luckily, the study of sports nutrition has revealed what are likely the three most powerful changes that you can make to your diet to drop body fat and add muscle mass. Make these changes your top three priorities when changing your diet, and the results should be quite impressive.”—Michael Israetel for Juggernaut Strength Training

5 PROGRESSIONS FOR THE PISTOL SQUAT (VIDEO)

If you’ve been around a while you’ve done most of these progressions.  What you haven’t done, or seen, for that matter, is the last advanced progression–the Plyo Pistol!  Check it out!–George

REMINDER:  WE ARE CLOSED THIS WEEKEND, JULY 12 & 13.  PLEASE READ THIS REMINDER CAREFULLY.  READ IT THEN GO BACK AND READ IT AGAIN CAREFULLY.  IF YOU ARE A COFFEE DRINKER PLEASE READ THIS AFTER YOU’VE HAD A CUP.   WE ARE CLOSED THIS WEEKEND, NOT THE WEEKEND AFTER AND NOT 4TH OF JULY WEEKEND, WHICH HAS COME AND GONE.  IF YOU ARE UNSURE ABOUT WHAT THIS REMINDER IS ATTEMPTING TO CONVEY PLEASE ASK SOMEONE WITH EXCELLENT READING COMPREHENSION SKILLS TO EXPLAIN IT.  THANK YOU AND SORRY FOR THE INCONVENIENCE!

If you cannot spare the 37 seconds it takes to read this blog we understand.  When choosing someone that can inform you of what is contained on this oh-so-lengthy, verbose blog post please choose wisely. 

We apologize to those who found last week’s announcement about future closings and schedule changes confusing.  We make every effort to be clear and concise.  Apparently we have failed some members.  So, once again, 4 days from today (Saturday) and the 5th day from today (Sunday) there will be no sessions whatsoever.  The gym is being used for the Edged Weapon Overview Course we’ve been telling you about.  Thank you for your understanding!  For the members who did attend on Saturday and Sunday we thank you for your understanding.

Workout of the Day
Shoulder Press (Strict Press)
Find your 1 rep max.

3 rounds for time of:
30 lunge steps
10 muscle-ups
25 wall ball 20/14#

Note: If unable to do muscle-ups substitute with 10 strict pull-ups and 10 ring dips.  If unable to do strict pull-ups then substitute with ring rows and band ring dips.

Post your scores to the Whiteboard.

11 Responses

  1. Kelly R

    Good morning George
    Going to be interesting to see who shows up at the box this weekend, you know someone will.
    See you later

  2. Annmarie

    George – You’ve failed no one! You’re always more than clear but I’m oh so happy you needed to write the note. You know how much I love your writing!

  3. Katy

    Ok.. I drank my coffee.. And re-read the blog. So basically what your telling me is, I should be there at normal time this weekend as well as the weekend of July 4th..

  4. lil

    So i’ll make sure im there when youre closed on july 4th weekend & not go when it’s open this coming weekend. Gotcha 😉

  5. George Demetriou

    You all are funny and that’s why I love ya!

    Annmarie–Thank you!

    I will be here all weekend so I’ll get to see who shows up for CrossFit. I can’t wait!

  6. Cindy

    So George I actually went down on my 1rm on press today …. Either 50 has caught up with me and losing muscle mass or maybe I shouldn’t go on vacation anymore….lol

  7. George Demetriou

    Cindy,

    As I’m just about to turn 50 I’m more inclined to blame your Press performance on your vacation. No worries!

Leave a Reply to Annmarie Cancel Reply