CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Rope climb workouts are special for several reasons.  (1) You can’t just go to any gym and climb ropes.  It has to be a CrossFit box or a gym that was influenced by CrossFit.   At one time rope climbing was at least available to almost everyone in grade school.  Rope climbing, like many other worthwhile things in school, has gone by the wayside.  (2) It takes some measure of upper body strength and skill to climb a rope, and (3) the most important reason, as far as I’m concerned, it requires mental toughness.  Everyone who stands on the ground and looks up to the knot at the top of the rope thinks that doesn’t look so high.   While climbing up the rope, especially toward the top, that perception changes quickly.  The ground looks so far away when you’re at the top.  Besides having strength, besides learning technique, you have to manage fear.  Even if the height itself doesn’t bother you, being fatigued at the top of the rope adds the element of stress not offered by most exercises.  Nobody wants to slip off the rope because their arms gave out.

As a coach there is nothing quite like helping someone face their fear and then watch them not only conquer the exercise, but conquer their fear as well.  On Friday morning I had the honor of watching two people climb to the top of the rope for the first time:  Maria (who was visibly shaking the entire time) and Eddie.  Congratulations Maria and Eddie!

                                                              Kevin (on the rope) and Brad

KEEP YOUR WRISTS FEELING GOOD

HOW TO GAIN WEIGHT ON THE PALEO DIET  This article offers good information, but it also, without meaning to, displays why having a name for a diet and why following strict guidelines isn’t necessarily a good idea.  Basically, the author recommends NOT following a strict Paleo Diet if you’re an athlete.—George

Workout of the Day
Snatch High Pull + Hang Power Snatch
7X2
Load by feel

12 minute AMRAP:
3 hang power snatch 95/65#
7 pull-ups
30 double-unders

Post your scores to the Whiteboard.