CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

We reported on Melissa’s victory at CrossFit Gantry on Saturday, competing at the October Iron Fest.  The Iron Fest was also being done at 7 other gyms across North America.  What we didn’t find out until yesterday morning is that Melissa won the Open Female division for all 8 gyms, not just the one in New York!  YEAH MELISSA!

STRENGTHEN YOUR STRICT PULL-UP  Christian Thibaudeau, the best contributor at T-Nation.com, has penned the best article on pull-ups we have had the pleasure to read.  And we have read many.  First and foremost Thibaudeau recommends something we train as a matter of course: GET STRICT PULL-UPS BEFORE YOU TRY KIPPING.  If you don’t have the strength to perform strict pull-ups you have no business doing kipping pull-ups.

If you have pull-ups please read this article.  If you have yet to perform a strict pull-up please read this article 2-3 times.  We are currently doing some of the exercises Thibaudeau recommends, but there are two we have not seen before.  We’ll be stealing these.—George

Workout of the Day
Front Squat
1X20 (add 5 lbs. to the weight you used last session)

Note: The Front Squat weight should be 60% 1RM+10lbs.

3 rounds for total time:
400 meter run
15 burpees
2 minutes rest

Post your scores to the Whiteboard.