CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

28
May

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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The 2015 RUN AROUND THE LAKE

On Saturday, June 27th, many of us will be doing the 4 Mile Run Around Lake Ronkonkoma in honor of Navy SEAL Lt. Michael P. Murphy, the same “Murphy” that the CrossFit WOD, “MURPH”, is named after.  Proceeds from the Run go to The LT Michael P. Murphy Foundation, the Special Operations Warrior Foundation, the Lone Survivor Foundation, Rotary Foundation and Rotary Charities.  We’ve done this Run several times and it’s a good one and for a good cause!

If you’d like to participate click HERE to register.  Click HERE to learn more!  In the past every registered runner received a t-shirt.  This year you have to be registered by May 31st….the deadline is 4 days away.

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 THE NATIONAL PHYSIQUE  Committee 2015 NPC Long Island Championship Bodybuilding, Fitness, Physique, Figure and Bikini Competition is this Saturday at West Babylon Junior High School.  This is the show that Lisa is competing in!  For more information click HERE

 

THE TURKISH GET-UP: A CLINICIAN’S PERSPECTIVE

Workout of the Day
Hip Power Clean
Load by feel
5X2

The purpose of the hip clean is to force an extremely aggressive final extension in the pull and to practice the proper position and balance at this stage of the lift, in particular the placement of the bar near the crease of the hips. It will also help improve the pull under the bar due to the limited ability of the athlete to accelerate and elevate the bar first.“–Catalyst Athletics

7 rounds for time of:
5 HSPU
10 Toes To Bar

Post your scores to the Whiteboard.

9 Responses

  1. JaneM

    Good morning Geo. So happy to see a comment. It was so quiet the past few days I was beginning to think the zombie apocalyse started at Crossfit Suffolk.

    Good morning Kelly wherever you are

  2. George

    YEAH Janie!

    Kelly- Are you thanking me for my outstanding photography skill or because your nephew is in the photo? You don’t have to respond. I’m pretty sure I Iknow the answer. I’ll keep working on my photography skill.

  3. Kelly R

    Actually George I wasn’t even talking to you-

    I was talking to Janie she texted me a picture of yesterday’s board at the wee hours this morning.

    But this is a cool picture too and tues was Toms 21st!

  4. George

    Kelly–Oh! (The sound I make when I suddenly realize not everything is about me.)

    Happy Birthday Tom…wherever you are!

  5. John H

    The only thing in that picture that’s disturbing is Kerri, trying to convince the little girl to stop selling Girl Scout cookies and sell her crappy wonton’s instead

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