10 minutes of Snatch (receiving the bar in a squat) practice


5 Reps:
Front Squat
Back Squat
Power Clean
Power Clean and Jerk
Power Clean
Back Squat
Front Squat

When the workout starts, athletes will have 1 minute to complete five
OHS. When they are finished, they will rest the remainder of the
minute. When the minute turns over, they will have 1 minute to complete 5
cleans with the same bar. They will rest the remainder of the minute.
Athletes will do this up and down the ladder.

30 seconds rest


2 minute AMRAP of:

kettlebell swing  24/16 kg

Notes:  Prescribed weight for the barbell exercises is 135 lbs. for men, 95 lbs. for women.  If you have trained Monday, Tuesday and Wednesday scale the weight back.  The score of the workout will be determined by how many kettlebell swings are completed in 2 minutes following the barbell "ladder".



Sean, shown below–working on his Clean last June, hit a new PR yesterday-225 lbs. at a bodyweight of about 155lbs.!  Good work Sean!



How To Get Fitter, Faster and Stronger With Quality Sleep
"We all know how much sleep matters, but we rarely think about its effect
on our strength and fitness. Hopefully this post helps you realize the
extent of its reach. If you want optimal results, you cannot compromise
on sleep, nor can you train your way out of a deficit."–Mark Sisson, Mark's Daily Apple

Debunking The Paleo Diet: A Wolf's Eye View
Long, but extremely insightful piece on the Paleo Diet.  Robb Wolf, author of the Paleo Solution, offers a rebuttal to a TED talk given by Harvard-educated archeologist, Prof. Christina Warinner.    If you don't have the time to watch her 22 minute presentation don't despair.  Do make the time to read Robb's post AND the numerous comments following the post.  That's where the real good stuff can be found.–George



The order is going in on Friday morning.  Please get your order and payment in.  Thank you!

Please check out the following links and follow the
instruction to order what you'd like.  Choose wisely…there are 4 items
to choose from:

Hooded sweatshirt with red logo

Hooded sweatshirt with white logo

Red t-shirt with black logo (men)

Red t-shirt with black logo (women)

You've seen the hooded sweatshirts around the gym.  They are
outstanding in every way.  They do run a bit large so keep that in

Wearing our apparel increases strength by 27%, speed by 18%
and attractiveness by 97%.  Be the first kid on your block to
represent.  Don't deny yourself the opportunity to be more awesome!

You can click on the above links, see the items and place
your order.  Payment will be collected at CrossFit Suffolk.  Order now,
you have until Friday, May 3rd,
to get your payment in.  All items are pre-order.  No items will be
ordered without proper sign-up using the above links and payment made to
Spartan Performance at the gym.  The Hooded Performance
Sweatshirts are $50.00 and the T-shirts are $25.00.  If you have any
questions please see me.—-

SP t-shirt
SP sweatshirt-back

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