CROSSFIT SUFFOLK:  Powered By SPARTAN PERFORMANCE

6:30-7:30AM SESSION IS CANCELED TODAY.

15 minutes to find 1 rep max deadlift

–then–

7 minute A.M.R.A.P. of:

Turkish Get-ups, alternating hands

Notes:  The time limit is to motivate you to keep moving, but the TGU is NOT an exercise to be done for speed.  It has to be controlled.  The TGU can be rough on the skin of the knees.  Wearing sweat pants is recommended.

 Amanda

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 Schedule Modifications

NO 6:30-7:30AM SESSION TODAY.

 Christmas Eve, Monday, December 24th 9-10am, 10am-11am ONLY, NO early morning session, NO evening sessions

Christmas Day, Tuesday, December 25th  NO SESSIONS

Wednesday, December 26th 8:30am-9:30am, NO other morning sessions, Regular evening sessions

Thursday, Friday, Saturday:  Regular schedule

Monday, December 31, 9-10am, 10am-11am, 11am-12pm ONLY, NO Early Morning or Evening Sessions

Tuesday, January 1, 2013 NO SESSIONS

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 Interested in having supplements delivered to
Spartan Performance for you to pick up?  Interested in making one less
trip to the store you currently use for supplements?  Dan S.,
crossfitter and the owner of Supreme Blends in East Islip may be able to help you!  Speak to us for more details.

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Don't Leave The Bar Naked   "…..I want to address a common problem most lifters and Crossfitters have
with their Olympic lifts.  Today the target problem is our inability to
cover the bar with our shoulders when snatching or cleaning.  A lifter’s
best friend is leverage.  Just like a see-saw with a heavy weight on
one end;  the longer the lever, the less power need to be applied to
move the weight.  This goes back to simple machines in 9th grade
physical science.  The longer the lever that is moving an object, the
more weight it is able to displace with less force….."—Spencer Arnold, Outlaw Way Head Weightlifting Coach

Random Thoughts   Good compilation from Bret Contreras!  This link includes video clips you'll find amazing, entertaining and helpful!