CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

6
Jul

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE 6:30-7:30 AM SESSION IS CANCELED TODAY!

 

The Fourth of July, “Freedom Isn’t Free” Team Workout was a smashing success on Saturday!  The workout pitted eight 4-person(2 men/2 women) teams and one 3-person (2 men/1 woman) team against each other and against the clock.  There was a circus-like atmosphere in the gym and the energy level was similar to any high-level competition.  IT WAS SO MUCH FUN!  

An injury forced one team to step up and and carry on with just 3 people after developing their strategy around having 4 people–good job to Kelly, Madel and Rob.  Coach Lisa stepped up and joined a team to make a team of three after working out for 2 hours on her own.  Many of the team mates didn’t know each other since they normally train at different times, but they bonded quickly.  Everyone cheered on their own team mates as well as the members of the other teams.  It was exciting to say the least!

When it was all over we shared watermelon brought in by Bevin.   That was possibly the best tasting watermelon we’ve ever had.

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NIKE SOCCER: “AMERICAN WOMAN”  Congratulations to the US Women’s National Soccer team for their World Championship victory yesterday!  Last time the US Women’s team won the world champioship was in 1999.  40 year-old Christie Rampone,  member of the current team also played on the 1999 team!  Coach Jill Ellis is a 3 time World Championship coach–1991, 1999 and 2015. It took just 16 minutes for midfielder, 32 year-old Carli Lloyd, to get a hat-trick (score 3 goals) in the 5-2 victory over Japan.

7 POWERFUL WAYS TO MAKE WALKING MORE EXCITING

Workout of the Day
Farmer’s Walk
4- 100′ walks
Using dumbbells, kettlebells and Farmer Walk handles

3 rounds for time of:
10 back squats @60% 1-rep max
400 meter run

Post your scores to the Whiteboard.

6 Responses

  1. John H

    George, Nike commercial is awesome, the game was beyond great, I couldn’t walk away from it. And Saturday was epic

  2. George

    John–Agreed! That was probably the best soccer game I’ve watched. And Saturday was “epic”. Hopefully photos are following soon….my photo program is being uncooperative at the moment.

  3. Strongwoman

    Saturday was FUN! To say the least!
    We should definitely do it again.
    Good company, good workout, and great watermelon!

  4. George

    OK! That’s it! Kelly you are banned from reading my Whiteboard notes. Until further notice you will avert your eyes from my results and you are forbidden from clicking on the arrow next to my results.

    I will not have my notes used against me!

  5. George

    Now it’s time for Allow-Me-To-Play-Attorney-Routine:

    Kelly let me direct your attention to your own WhiteBoard Notes dated July 6th 2015. You state that you made an error in regard to your barbell weight. You thought you had 125 lbs. but in fact you used 115 lbs. as you have so clearly documented. You also state you used 230 lbs. for your Farmers Walk…the same exact set up that I used. I think it was 220 lbs.

    Isn’t it possible that you also made a mathematical error in regard to the Farmer’s Walk Handles? Isn’t it possible that you were off by the same 10 lbs. on the Farmers Walk handles that you were on the barbell?

    I’m just sayin. (The Jury and everyone in the courtroom gasps)

    No further questions.

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