CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Last week we posted this article: RETHINKING MOVEMENT: WHY YOU SHOULD SEE A PHYSICAL THERAPIST EVERY YEAR. and I mentioned that Jon Belmonte and I have been discussing a “screening” for members of CrossFit Suffolk/Spartan Performance that will determine what movement issues, imbalances and other issues could lead to either injury or poor performance and how to correct them. Well Jon started providing the service and it’s been helpful already. You could see Jon or Tara from Max Effort Physical Therapy if you have questions or to make an appointment. Jon added, “And the screens will come with personalized exercise videos so you have a reference on how to do your extra work!!
LIVING A 1940’s LIFESTYLE TO BUILD 21ST CENTURY FITNESS
OVERHEAD PRESS YOUR BODY WEIGHT 5 EXERCISES TO MAKE IT HAPPEN
Workout of the Day
Deadlift
1X5@60% 1-rep max
1X5@70% 1-rep max
1X5@80% 1-rep max
For time:
10 burpees
10 thrusters 95/65#
10 burpees
10 push jerks 95/65#
10 burpees
10 hang squat cleans 95/65#
10 burpees
10 overhead squats 95/65#
Post your scores to the Whiteboard.
Kelly–Regarding your WB notes…I’m pretty sure your time was 5:06. You’re welcome.
George if you’ll allow me to edit the script
“SPARTANS … Ready your dinner and eat hearty, for tomorrow we shall partake in HELL-en”
Outstanding John!
Here’s what John is talking about, tomorrow’s workout:
“Hell-In” (as opposed to “Helen”)
1200 meter run
63 kettlebell swings
36 pull-ups
800 meter run
42 kettlebell swings
24 pull-ups
400 meter run
21 kettlebell swings
12 pull-ups
Enjoy!
Thanks George!
And holy cow All I see are pull-ups!!!
Just looked at this again and I see a few kettlebell swings
Yup!
You might have noticed there’s some running in there too!
That’s a 1 and a half mile run, 126 kettlebell swings and 72 pull-ups….not a bad little workout.
Omg that looks brutal
“The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it.”–Thucydides