CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Outstanding work from Matt M., Pat W., Luis, Mike G., Tyrin and Eddie at the Break The Bracket-New Jersey on Saturday.  Congratulations to Ty and Eddie for coming 3rd in the Bronze division.  We were extremely happy that Ty and Eddie did as well as they did.  They are both the least experienced of the athletes who represented CrossFit Suffolk on Saturday and Eddie was asked to compete less than 48 hours before the competition.  Ty’s original partner couldn’t make it due to an injury, but Ty wanted to compete anyway.  Enter Eddie.  Eddie was going to attend the competition as a spectator and had no intention of competing.  Eddie was asked and Eddie stepped up.  Eddie had no time to practice the workouts from the competition and less than 2 days to mentally prepare to compete.  Impressive job gentlemen!

Thank you to Erica and Ashley for keeping us up to date and providing photos and video during the competition.  It’s great to have an awesome support team!

Eddie and Tyrin were just having a good time and didn’t realize they came in 3rd.  Eddie had to leave before it was announced.  Pat W. claimed that Eddie was in the green bag that Ty is holding, but we have no independent sources to verify.

Hours before the competition ended…..

Eddie: “Ty if we get to the podium please accept my trophy.  As a superhero I can’t have that kind of attention.”

Tyrin: “If you insist, but if you’re concerned about attention I can just bring you up there in a little green bag.”

Eddie: “Ummm….yeah.  Okay.  Sounds good.”

SHOULDER POSITION FOR THE OVERHEAD SQUAT

WANT TO BE FIT FOR LIFE?  REMEMBER THESE 3 THINGS…

Workout of the Day
Power Snatch
1X5@ 40% 1RM
1X5@ 50% 1RM
1X5@ 60% 1RM

NOTE: This is a deload week.  Yes, use 90% of your 1-rep max to figure your percentages.  Yes, it’s much lighter than you have been lifting.  This is by design.  Next week we’ll be re-testing our 1-rep max.  Keep the reps to 5 on the third set.

10 minute AMRAP:
30 double unders
8 pull-ups

Optional
3 rounds:
10 hip extensions  (This is a glute-ham developer exercise (GHD) )

Post your scores to the Whiteboard.