CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
THE 2014 CROSSFIT SUFFOLK BACK ISSUE: CrossFitters and strength athletes in general, work their Posterior Chain, the muscles along the back side of the body. Those are the muscles that you DON’T see when you look in the mirror. Strong and powerful people have a strong Posterior Chain. The exercise and workout selection we use promotes strength and development from the Trapezius to the Calves. For 2 Kill Cliff drinks and 2 Kill Cliff Protein Bars list everyone included in this montage! (It doesn’t have to be in order)
SCHEDULE MODIFICATIONS FOR THIS WEEK:
New Year’s Eve (Wednesday): 6:30-7:30 am, 9-10 am, 10-11 am NO EVENING SESSIONS
New Year’s Day: Closed
Friday: 8:30-9:30 am, 9:30-10:30, 10:30-11:30 am NO EVENING SESSIONS
SATURDAY: Spartan Kids, Adults: 10-11:30 am & 11:30-1 pm (For Competition Simulation Sessions!!)
WHY YOU DON’T NEED TO “GO BIG OR GO HOME” AT THE GYM
WANT TO FALL ASLEEP FASTER? DON’T USE AN iPAD BEFORE BED
Workout of the Day
Deadlift
1X5@ 75% 1RM
1X3@ 85% 1RM
1X1@ 95% 1RM
Note: Use 90% of your 1 rep max as your 1-rep max when figuring out percentages. Do a max effort set on your last set (do as many reps as possible, but at least one).
5 rounds for time:
5 hang power snatch 95/65#
10 push-ups
15 squats
Rest 2 minutes
NOT for time:
30 kettlebell clean & jerk, 15 each arm, 16/12 kg
Post your scores to the Whiteboard.
Good morning George- I will remind you when it’s my 40th haha
Lisa
John
Matt
Nicole
Melissa
Both Ali’s
Tiffany
Ruth
Katy
Kerri
Cindy
Kelly,
Is that your final answer?
Yes confident on all but one
by George..I think she’s got it!
It’s brian Coleman! How did I not recognize the shorts!
Is it Troy?
Driving me crazy over here- whoever it is they borrowed Brian’s shorts
We have a winner!!! Nice job Kelly!
Let this be a lesson to you gentle readers. Kelly attacked today’s quiz of the day with the same tenacity she attacks her workouts with. And once again that never-quit attitude paid off! Congratulations Kelly!
Thanks George
And thanks for sharing the secret of the shorts
Semper fi Brian and Troy