CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

17
Aug

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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Stephen L. is riding in the 2015 Tour De Force Memorial Ride to raise money for the families of police officers killed in the line of duty.  This is his second year participating and it’s for a very worthy cause.  You can learn more about it and help out by clicking HERE.

 

THE VAGUS NERVE: AN UNEXPECTED KEY TO BETTER PERFORMANCE

WHEN YOU SLIP INTO A FOOD COMA, YOUR BODY IS TELLING YOU SOMETHING IMPORTANT

Jon B. is selling raffles on behalf of Steve C., CrossFit Suffolk member who’s been out for a while due to a job related injury.  Steve C. is the founder of The American Way Project, a 501c3, Non-Profit company that builds houses for homeless military veterans.  See Jon to help out!  

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Workout of the Day
Power Clean
1X5@ 40% 1-rep max
1X5@ 50%
1X5@ 60%
NOTE:  This week is a deload week.  That means the weight percentages are lower.  This is by design.  Yes, you are lifting lighter this week.  If you’ve been following the programming you’ll see a difference next week when we re-test your 1-rep max.  Your last set is only 5 reps…it is NOT an AMRAP!  You are still working with 90% of your 1-rep max as your 1-rep max when figuring your percentages.

4 minute AMRAP:
7 push press 95/65#
14 box jump overs 24/20″
REST 2 MINUTES

2 minute AMRAP:
7 push press 105/75#
14 box jump overs 24/20″

Post your scores to the Whiteboard.

3 Responses

  1. Stephen Loschiavo

    Thank you George! Fyi the charity is tax deductible and of you chose to donate please at the bottom of the payment page select in support of and type in my full name Stephen Loschiavo. Thanks to everyone in advance!

  2. George-

    So what if we have been following the programming but we missed last week?
    Do we do last weeks this week, then this week next week? But wait I won’t be here next week so do I do last week this week and this week not next week but the week after.
    OR should I do last week this week and not worry about this week since I won’t be here next week?
    OR should I just ignore last weeks, do this week, skip next week since I won’t be here and do next weeks when I get back the following week?
    Thanks for your help!

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