CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
THE 6:30 AM SESSION IS CANCELED FOR TODAY!
WARM UP QUICKLY WITH THE AGILE 8 ROUTINE You may have noticed the Agile 8 Routine hanging below the whiteboard in our gym. If you haven’t noticed it don’t worry it’s only been there for a year and half. This article contains a video demonstrating the Agile 8 Routine….yes, the very same one which graces the wall just below the whiteboard!
5 MOBILITY RULES OF THUMB, PART 1
5 MOVEMENT AND MOBILITY TIPS FOR CROSSFITTERS
THE 6:30 AM SESSION IS CANCELED TODAY.
Workout of the Day
Note: This is a de-load week which is why the percentages are low. Stay the course. The only thing that will make this plan NOT work is your better plan. Use 90% of your true 1-rep max to determine the percentages. DO NOT MAKE THE LAST SET AN AMRAP. Do 5 reps only.
5 rounds for time of:
5 muscle-ups (scale to 5 pull-ups/5 ring dips or ring rows as necessary)
10 back squats 95/65#
10 push press 95/65#
Post your scores to the Whiteboard.
Matts thoughts: “ewwww! My Pitts stink! Too bad Denise caught me using her Fresh Scent Secret for her. I would have smelt as fresh as a daisy feild right now!”
George I have never seen that. I guess I wouldn’t make much of a detective. Lol
Matts thoughts: ” I can climb a rope and kiss my bicepts at the same time. That’s exactly why I can take Jay’s chair anytime I want”.
Actually Katy & Denise- as he’s climbing up that rope-
I think he’s saying
Oh crap did I put on underwear today?
Or maybe he was thinking “in retrospect eating 3 cans of baked beans for breakfast might not have been in the best interest of the rest Crossfit suffolk”..
Or he’s quickly in his way down the rope bc someone is about to eat his banana!
Oh no! I’ve created a monster!
Is this what you all are going to do whenever I post a photo of Matt? Oh…what have I done???