30
Mar
CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Cathy and Rob 
SPRINT SERIES, PART 1: STARTING STRONGER
Workout of the Day
Front Squat
1X5 @60% 1RM
1X5 @70% 1RM
1X AMRAP @80% 1RM
Note: Use 90% of your last known front squat 1-rep max AS your 1 rep max to figure percentages.
For time:
12 deadlifts (use 60% 1-rep max)
25 wall ball 20/14#
10 deadlifts
20 wall ball
8 deadlifts
15 wall ball
6 deadlifts
10 wall ball
Optional:
Three: 20-second Hollow Body Holds
Post your scores to the Whiteboard.
Lol this is worse than 16.4! Less deadlifts and more wall balls waaaahhhhh
https://www.instagram.com/p/BDg28psw1E8/
Oooopppsss! Be thankful we don’t have doors & windows like this coach. I can definitely see myself doing something like this. Ha!
George your whiteboard comments are hysterical from yesterday…. And no way is that 225 pounds that old lady is lifting ( and yes even I can call her old )… And of course thanks George and Lisa for everything… never thought in my lifetime I would love to go to the gym but I do… You two have created this supportive family… It was my 1st open and although scaled was so much fun…
http://breakingmuscle.com/womens-fitness/period-periodization-harnessing-the-power-of-your-cycle
For you George
Your welcome!
Kelly–Thanks, but don’t have my period so I’m not too concerned.
LOLLLLLLL
http://espn.go.com/espnw/culture/the-buzz/article/15085470/seventy-eight-year-old-shirley-webb-deadlift-225-pounds
I agree it doesn’t look like 225 in the video but the old lady holds a record in Illinois and seems legit to me :)))
Her bar though could be 45# ( 2 bumpers at 45 ) and 2 metals at 45#
My comments about the menstrual cycle thing is 1. I’m happy it’s gone. 2. Be careful squatting and make sure you have tight shorts/pants on cause if you have a tampon, you could squeeze that thing out across the room.
LMAO at your white boss noted George!! Omg! Thanks Condy for making me aware of them
Freakin stupid iPhone auto correct I don’t need your help! That’s supposed to say white board notes! And where is Janie??
Beth, what the efin f is wrong with you, I spit out what I was eating it took me 10 minutes to respond, than Amie and autocorrect…lmfao
Hi Kelly nice to see you here
John – that was Bethie, different from Beth. Bethie is very bad