CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

26
Oct

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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ANNOUNCEMENTS:

There will be a rope climb element to tomorrow’s (Tuesday) workout.  Please make sure you have socks that cover your shins, or shin guards of some sort or sweat pants.  For the uninitiated, most of the rope climb techniques involve wrapping the rope around one leg.  Friction from the rope WILL “burn” bare skin.  Some athletes wear their knee sleeves on their shins for protection.  There are shin guards marketed for crossfitters to protect shins during rope climbing and box jumps.  We have no experience with these products, but you can research them here, here, and here.  There will be NO ROPE CLIMBING without something reasonable covering your shins and ankles.  Plan ahead.  Place the protective option in your gym bag or car right now.  Even if you believe you cannot climb the rope you will be trained to use the techniques that involve wrapping the rope around one leg.  Please be prepared.

Why are you still reading?  Get up and prepare.

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The 2015 CrossFit Liftoff is a competition that consists of the Olympic Lifts (Clean & Jerk and Snatch) and one General Physical Preparedness (GPP) workout (think: CrossFit workout).  This competition has weight classes.  There is also a Masters Division.  The competition is world-wide and you must register with CrossFit Headquarters to have your scores officially recognized and entered on the database.  The competition format is like the Open…it’s done in our gym.  Registration is $10.00.  You are encouraged to participate.  It’s fun and it adds incentive to training!  

What questions do you have?

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We will be holding an Empowering Women Self Protection Seminar on Saturday November 7th at 1:30 PM!  We will address the men on another day yet to be determined.  This will be a 2 hour session that will include lecture and hands-on training done with the utmost care and safety.  This is the first class we’ve done that was brought about by requests from our members.  Please let us know if you’re interested.  What questions do you have?

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Saturday is Halloween.  Yes, we are open.  Yes, you can wear a costume to do the workout.  We’re thinking Team Workout.  We’ll keep you posted and we’re always open to suggestions.

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2015 CROSSFIT LIFTOFF INFO AND REGISTRATION

CLEAN AND JERK TECHNIQUE: THE POP-AND-ADJUST…WHEN, WHY AND HOW

Workout of the Day
Clean & Jerk
5X3+1
Note: 5 sets of 3 cleans and 1 jerk.  Use 50%, 60%, and 3 sets with 70% of your true 1-rep max.
“Jackie”
For time:
1000 meter row
50 Thrusters (45/30 lbs)
30 Pull-ups

Post your scores to the Whiteboard.

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