CROSSFIT SUFFOLK: Powered By SPARTANPERFORMANCE
WHY IT’S SOMETIMES TOTALLY OKAY TO LIFT WITH A ROUNDED BACK
“It can be advantageous to round your back out of choice, as long as it is done using a controlled degree of flexion and you maintain this throughout the lift. Build up your rounded back strength in a considered manner, in the knowledge that it plays a part in your sport and life, so when it happens you are prepared and ready for it. Think of it as the heavy duty weapon in your arsenal. A strong option that you only bring out when you need to, but when you do, you know how to handle it.”—Chet Morjaria for Breaking Muscle
HEAL YOUR LOWER BACK PAIN WITH THESE 5 YOGA POSES
“Athletes on the other hand are not sedentary, so why the lower back pain? Any weight-bearing sport or exercise that involves running, jumping, or rapid dynamic movements produces tension on the lower back. When these activities are repeated over time without properly stretching and releasing these tight muscles overuse injuries may occur.”—Julie Rader for Breaking Muscle
Workout of the Day
7 rounds for time of:
5 pull-ups
10 push-ups
15 squats
5 power cleans 135/95#
Post your scores to the Whiteboard.
Yes kids I can say this is 100 percent true I have not let my body rest or heal in two weeks and what happened Friday I pulled my back now I don’t care because I’m pat lol that’s my nature I don’t stop pain heals pain in this body (not really but if I think it its true) anyway don’t be an idiot like me if your back don’t feel right stop!!!!! If I or George or Lisa or any other trainer tells you to stop we are not picking on you were helping you I have seen wayyyyy!!!! To many guys did I say guys yeah guys!!!!! In the gym lookin like a hairless cat stretching on a fence noooooo good put your pride aside take some weight off and do it right ask one of us to watch if you can’t handle criticism then your in the wrong kinda gym want someone to powder your nose go to gold’s gym and hire a trainer George Lisa Greg big John Lauren my little sister love ya kid these are some of the best trainers I’ve ever met listen to them they know there shit they want to help you achieve your goals safe n sound I want to be criticized I want someone to chop me down so I can grow stronger more efficient and more driven this is the mind set you should enter the gym with I want to see people sprawled out on the floor after a wod not jumping on a rower and rowing 3000m guess what you pussy footed through that wod give it your all and I am going to add one more thing put your shit away!!!!!!! If I have to put another bar away or drag someone’s bell back or put weights away again i have a specific set of skills that makes me a nightmare to people like you I will find you n I will punish you lmao
Pat is in charge of the Complaint Department, by the way.