CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE PHYSICS OF LIFTING: DON’T FORGET TO HINGE  The author, Craig Marker, offers a good explanation on the importance of the hinge.  Unfortunately Marker believes that “CrossFit-style programs over-emphasize front squats (in the Olympic Lifts) and wall balls.”  Then he suggests that deadlifts, low-bar back squats and kettlebell swings are good hinge movements to “balance out the upright torso squat exercises” which is true, but this begs the question: What ‘CrossFit-style programs” is he referring to?  We deadlift,  low-bar back squat (for those who can hold the barbell in this way) and kettlebell swing on a regular basis.  The low-bar back squat isn’t for everyone, but we like it.  Is it possible that there is a CrossFit in the universe that doesn’t have deadlifts and kettlebell swings in their programming?  We don’t know of any.

THE PUSH-UP  This was written by the CrossFit founder, Greg Glassman and published in the CrossFit Journal #7, March 2003.  This is required reading.

***REMINDER: There are only 2 sessions today after Spartan Kids: 10-11:30 am & 11:30-1 pm.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

IF YOU DID MURPH ALREADY OR YOU DON’T WANT TO DO MURPH AN ALTERNATE WORKOUT WILL BE PROVIDED******
Post your scores to the Whiteboard.