CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

ALL LATE AFTERNOON AND EVENING SESSIONS ARE CANCELED…SORRY FOR THE INCONVENIENCE!

THERE WILL BE A 3-4PM SESSION TODAY ONLY!

Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.

-then-

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

Good enough for Wolverine, good enough for us…and he’s wearing Vibram Five

Fingers!

9-Second One Arm Handstand

Jim Bathurst of Beast Skills.com holds a one arm handstand for 9 seconds. If you’ve tried a one arm handstand against the wall and found it was extremely difficult, if you found it possible, you’ll appreciate Jim’s 9-second one arm hold done with limited hand surface area and in the middle of the room (no wall support). It’s important to see how focusing on the difficult body control movements and hard work can pay off. I imagine having this degree of body control and strength must make weightlifting exercises that much better, dare I say easier, to perform.—George

Rich Froning 2013 CrossFit Games Champion

Commentary and video highlights from blog, All Things Gym.

Saturday Seminar Series #1: What Is Your Overhead Squat Telling You?

Presented by Dr. Jon Belmonte, Max Effort Physical Therapy

The Overhead Squat (OHS) is the most diverse functional movement performed by Crossfit athletes. The completion of the OHS requires a special balance of; joint mobility, flexibility, strength, and coordination. Dysfunction in any one of these areas can affect an athletes ability to complete a correct OHS. This seminar is intended to educate Crossfit athletes and coaches on problems associated with Overhead Squatting.

Seminar Highlights:

* Basic Anatomy

* Posture evaluation

* Overhead Squat Assessment

* Common movement impairments and causes

* Accessory stretching and exercises for movement correction

* Q&A

Date: Saturday August 17th at 1:30pm

Location: Crossfit Suffolk Gym

Cost: $20 per person

Attendance will be limited, Please see George or Jon B to sign up. Cost of attendance required when signing up to secure your spot.