CROSSFIT SUFFOLK:  Powered By SPARTAN PERFORMANCE

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (95/65lbs.)
3 Chest to bar Pull?ups
6 Barbell Thrusters
6 Chest to bar Pull?ups
9 Barbell Thrusters
9 Chest to bar Pull?ups
12 Barbell Thrusters
12 Chest to bar Pull?ups
15 Barbell Thrusters
15 Chest to bar Pull?ups
18 Barbell Thrusters
18 Chest to bar Pull?ups
21 Barbell Thrusters
21 Chest to bar Pull?ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27,
etc.  Prescribed weight, 95 lbs. for men and 65lbs. for women, for the entire workout.

Thanks to Meagan and Jen for putting the new GHD together last week!  A big thanks to Sean, Barbara and my brother Matt for putting the new pull-up bars up as well as putting together the new squat racks and the dumbbell/kettlebell storage system!  Awesome work!

Hey Raf….let me see your war face!

Back Pain Myths: Posture, Core Strength, Bulging Discs    "In one famous study, MRIs were performed on subjects who did not
have back pain.  Fifty two percent of the subjects had at least one
bulging disc or other MRI abnormality for which surgery is often
recommended. In a study of pain free hockey
players, seventy percent were found to have abnormal pelvis or hip MRIs,
and fifty four percent had labral tears.  Studies of active baseball
pitchers or overhead athletes consistently demonstrate very large
percentages (over seventy percent) of torn labrums and rotator cuffs. 
Another study showed forty percent of pain free overhead athletes had
partial or full thickness rotator cuff tears.  One third of asymptomatic
people over the age of forty have rotator cuff tears.  These people
have full pain free shoulder function.  MRIs on asymptomatic knees show
that thirty four percent have tears of the meniscus.  Forty seven
percent of professional pain free basketball players show articular
cartilage lesions in their knees.  These are all issues for which surgery is sometimes recommended."—Todd Hargrove, Better Movement

Seven Things You Should Know About Pain Science    "When the body is working well, damaged tissues will heal to the best
extent possible in a few weeks or months, and then pain should end. Why
should it continue if the body has already done its best to heal it?  When
pain continues for long periods of time without any real source of
continuing harm or damage, there might be a problem with the pain
processing system, not the body. Put another way, if you have chronic pain, there is at least some chance that you are not really hurt."—Todd Hargrove, Better Movement