CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Good luck to Melissa today! She’s competing at the OCTOBER IRON FEST at CrossFit Gantry (Long Island City)!
“On Saturday, October 25, eight gyms across the US and Canada will hold strengthlifting meets, collectively called October Iron Fest – A Starting Strength Event. Competitors will have three attempts to establish their one repetition maximums in the squat, press, and deadlift. Each meet will have its own winners, but the results from all the meets will also be combined and the best lifters announced. Each best lifter wins a spot at a Starting Strength Seminar. Not only will people be competing within their local venues, but with the other lifters throughout North America. The participating gyms are shown on the Iron Fest Competition Map.”—Starting Strength website
ARE ELITE ATHLETES INADVERTENTLY TRAINING LIKE GROK? (Click HERE for an explanation of who “Grok” is.)
REMINDER: ONLY 2 SESSIONS TODAY–10-11am & 11am-12pm. No Spartan Kids session today.
Workout of the Day
5 rounds for time of:
15 kettlebell sumo-deadlift high pull 32/24kg
15 pull-ups
8 clean & jerk 135/95#
10 knees to elbows
Post your scores to the Whiteboard.
Good luck Melissa
We are rooting for you
Rah-rah sis-boom bah! Knock ’em dead killa!
Omg! Are you serious! Melissa you are gonna kick some serious bootie!
Meliisa won the Overall in the Women’s Open Division. At a body weight of 128 lbs. she squatted 295 lbs., pressed 120lbs., and deadlifted 330 lbs. for a Total of 745. Photos to follow soon!
George!
That’s amazing! Awesome job Melissa- we are always rooting for her. Cant wait to see pictures. I saw the videos. Yeah Melissa!