CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

19
Aug

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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Check out this VIDEO of some of your gym mates with a Go-Pro on a stick at the Tough Mudder last week!  Doesn’t this look like a ton of fun!?!?  Speaking of fun…there’s a bunch from the gym doing the Spartan Beast at the Killington Ski Resort in Vermont next month.  We’ve done it twice and it’s a rugged event.  Click HERE to learn more.

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Workout of the Day
Press
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.
“Nicole”
As many rounds as possible in 20 minutes of:
Run 400 meters
Max rep Pull-ups
*Note number of pull-ups completed for each round.

Post your scores to the Whiteboard.

8 Responses

  1. How is no one commenting about the video?

    It’s awesome! You guys are awesome!!

    Samantha keeps asking to watch it and said when she gets big she wants to do it with Jack.
    I told her in like 10yrs she could just do it with you guys again! ?Haha

  2. George

    I was thinking the same thing….I can’t believe there isn’t 20 comments about the video! I’ve watched it 5 times already…..mostly to watch Luis fall at the end, get back up and scream into the camera. There’s some good dramatic footage there!

    Kelly–Spartan Race has events for kids Jack and Samantha’s age. Indoctrinate your children early! Look into it.

  3. Bethie

    Awesome video!! If anyone has watched the American Ninja Warriors, there were many of the obstacles that are similar and huge props to all for going for it!! I personally enjoyed the teamwork in getting everyone up and over one of the walls. Great job

  4. Alex S

    hey George

    cool article about conditioning – when i climbed the grand teton the hardest part for me was getting to base camp – 7 miles pretty much straight up with a pack so it was pure aerobic activity of which i did not in preparation, whereas the climbing the next day was a little more anaerobic and i had no problem with that. made me rethink a few things for the next one and the article def validated my experience and thoughts

    1. George Demetriou

      Outstanding Alex! Thanks for sharing. What were the differences between the two climbs? Or, a better question would be what made one aerobic and the one anaerobic?

  5. Alex S

    i think because the first was just slow and trudging for about 6-7 hours. think spartan beast but only straight up for about 7 miles. so it was slow and steady. the next day was the actual climb which was rock climbing and scrambling so, at least to me, it seemed like it was more aenerobic as it was a short burst of energy, followed by short rest (where i waited for the lead climber to go first and set rope) so there was a constant start stop to it. for most people the climbing was harder than the approach to base camp but for me it was the opposite. my guess is that they do more long distance running and not much of the high intensity stuff – i pretty much just let BJJ address my conditioning. so this was only thing i could figure out as to why one was so much harder than the other for me and this article pretty much validated that. so i guess i need to start doing a little more cardio lol

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