CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THERE WILL BE NO SESSIONS SATURDAY AND SUNDAY AS WE ARE HOSTING THE CROSSFIT KETTLEBELL TRAINERS COURSE****

THERE WILL BE ONLY 3 SESSIONS THIS EVENING:   4-5PM, 5-6PM AND 6-7PM

ALL MORNING SESSIONS AS REGULARLY SCHEDULED.

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

-then-

For time:

50 Mountain Climbers
15 OHS 115/75#
15 HSPU
50 Mountain Climbers
12 OHS 115/75#
12 HSPU
50 Mountain Climbers
9 OHS 115/75#
9 HSPU
50 Mountain Climbers

Notes: HSPU standard is hands on 25# plates with an Ab-Mat in the middle. Kipping is allowed.

Carly

144lbs.: Why Female Athletes Should Toss The Scale And Get A New Perspective

“So, what does 144 look like?

What does 125 look like?

What does 185 look like?

Do you actually know? And does it even matter?”—Becca Borawski for Breaking Muscle

Training On An Empty Stomach       “In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not [2]. Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training [3]. One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.”—-Calvin Sun for Breaking Muscle