CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

“Be Careful of What You Allow to Define You”

“We all have flaws and limitations. It’s important however, not to give these imperfections too much credit. After all, you’re equally defined by your strengths as you are by your weaknesses. I’m personally careful about labeling myself as old, a geek, slow-twitch-dominant, lazy, or whatever rationalization I’ve been stewing over. The reasons for why you can’t are valid and they’ll always be there if you need an excuse. The reasons why you can are just as valid, although most of us don’t call upon them as often as we should.”—Charles Staley, 5 Mental Health Secrets For Better Workouts, Breaking Muscle, September 26th 2014

THE OPTIMAL SHOULDER (from the September 2014 CrossFit Journal)

Today’s the day!  SPARTAN KIDS begins at 9:15 am and ends at 9:45 am.  Only adults with participating children will be allowed in the gym during SPARTAN KIDS.  The session will focus on proper movement, strength and conditioning specific to children and having fun!  SPARTAN KIDS is for children 7-12.  

Workout of the Day
“The Seven”
7 rounds for time of:
7 Handstand push-ups
7 Thrusters (135 lbs)
7 Knees to elbows
7 Deadlifts (245 lbs)
7 Burpees
7 Kettlebell swings (2 pood) [2 pood=32kg=70lbs.]
7 Pull-ups

Post your scores to the Whiteboard.

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

[Note: The above was depicted in the movie Zero Dark Thirty]