CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Al and Andy

THE CROSSFIT GAMES OPEN is an event that is performed at a registered CrossFit affiliate gym.  We are a part of that which means you will do the OPEN workouts in your own gym.  If you’re interested in competing or you’d just like to see how you’ll do in the standings as compared to everyone else in your division, world-wide, this is your opportunity.  Registration fee is $20.00.  The fee enables you to be a part of the standings during the 5 weeks of OPEN competition managed by CrossFit Headquarters.  The very best of each region will move on to the Regionals in the Spring.  Regionals will be held in Connecticut this year.  The very best performers of the Regionals will move on to the Games in California in July.  The OPEN will include a Scaled Division, something previously not done.  Everyone will have the opportunity to do the OPEN workouts, but being registered adds to the competitive spirit and additional pressure of the event.  We consider this a good thing for several reasons: (1) It provides additional motivation, (2) it takes you a bit further out of your comfort zone, (3) it gives you an idea of how competition feels if you’re interested in competing, but haven’t yet and (4) IT’S FUN!  Ask the people who participated last year.  We have 8 people registered already!  You have until February 26th to register.  The first OPEN WOD, 15.1, will be announced on February 26th.

What questions do you have?—George

GET YA’ MIND RIGHT: 5 WAYS TO START A MINDSET PRACTICE  Everyone can benefit from this article by Neghar Fonooni, the author of Lean & Lovely, BUT if we ever had the conversation about your self-perception then this is a must read.  YOU KNOW WHO YOU ARE!

55 REASONS WHY THE DEADLIFT EXERCISE IS THE BEST OF ALL TIME

Workout of the Day
Deadlift
1X3@70% 1RM
1X3@80% 1RM
1X3@90% 1RM

[Use 90% of your 1-rep max as your 1-rep max when figuring your percentages.  Do as many reps as possible during your last set.]

then
10 minute AMRAP:
6 hang power clean 135/95#
6 toes to bar
6 split jumps

Post your scores to the Whiteboard.