CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

2
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE 6:30 AM SESSION IS CANCELED FOR TODAY!

Matt

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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
Deadlift
1X5@40%
1X5@50%
1X5@60%
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.

7 Responses

  1. Katy

    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!”

  2. Al C

    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”.

  3. Kelly R

    Actually Katy & Denise- as he’s climbing up that rope-
    I think he’s saying
    Oh crap did I put on underwear today?

  4. Al.C

    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”..

  5. George Demetriou

    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???

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