CROSSFIT SUFFOLK: “So if we want to improve, we have to seek out new challenges, struggle, and win.”—Dan John


CROSSFIT SUFFOLK: “So if we want to improve, we have to seek out new challenges, struggle, and win.”—Dan John

Sorry for the inconvenience, but there is a slight schedule modification for today: There will be NO 11:15-12:15 session. There is a 10:30-11:30am session in its place.


Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Kettlebell high-pull, 70/53 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/50 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


We generally don’t curl dumbbells or barbells, but we do, on occasion, curl children!



What Your Butt-Winking Dog-Squat Is Doing To Your Innocent Knees      “The knee is the redheaded stepchild in a nasty divorce between the hip and the foot.“–Meghan Hackler for Breaking Muscle



Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We perform better, we look better, and we feel alive.

Get this straight: you’re either progressing or regressing. There is no maintenance phase. Moderation in training can easily turn into stagnation. And moderation is for sissies. So if we want to improve, we have to seek out new challenges, struggle, and win.“—Dan John from his article in, The 10,000 Kettlebell Swing Workout

It was good for the soul to read the words of strength coach Dan John, especially after a conversation I had earlier.  The gist of the conversation was how a man in his 40’s didn’t want to do CrossFit because, although he claimed to enjoy his Introduction to CrossFit, he was concerned about his injured shoulder.  So instead of CrossFit he began swimming.  I love to swim and I wouldn’t attempt to talk someone out of swimming, but, according to Stop Sports Injuries,the most common swimming injury is Swimmer’s Shoulder:

The shoulder is the joint most commonly affected by swimming injuries or overuse. Shoulder injuries may include rotator cuff impingement — pressure on the rotator cuff from part of the shoulder blade or scapula as the arm is lifted. Biceps tendinitis (painful inflammation of the bicep tendon) and shoulder instability, in which structures that surround the shoulder joint do not work to maintain the ball within its socket, all can result from fatigue and weakness of the rotator cuff and muscles surrounding the shoulder blade.

Don’t misunderstand.  Anyone can get an injury doing any physical activity.  I had no issue with the fact that the risk of injury exists.  The risk of injury exists when you roll out of bed in the morning.  It goes up exponentially when you leave the house.  Knowing this doesn’t keep us in bed all day.  My issue is with the fact that Mr. Swimmer based his decision on FEAR and IGNORANCE.  FEAR as in “weightlifting may hurt my shoulder”.  IGNORANCE as in swimming is done in soft water with no impact and no pain and no stress on my bones and joints.everything will be wonderful as long as I’m surrounded by the non-threatening wetness of liquidy liquid....Yayyyyyyyyy!

 FEAR and IGNORANCE leads to poor decisions in life.

For the visual learners amongst you who found my commentary to be too long-winded I’ll leave you with this symbol to help you understand my message:

(Courtesy of Hyperfit USA)


Hey speaking of shoulder injuries and REAL solutions to avoiding them….Jon Belmonte’s Cranky Shoulder seminar is a week from Saturday.  Reserve your spot now!  This topic has very wide interest and we are limiting the seminar to 20 people!


Saturday Seminar Series #2:  Cranky Shoulders? 

Presented by:  Jonathan Belmonte DPT of Max Effort Physical Therapy 

DateSaturday OCTOBER 5TH at 1:30-3:00 PM 

Location:        Crossfit Suffolk Gym

                         5006 Veterans Highway

                         Holbrook, NY 11741

Contact to Sign Up: Jonathan Belmonte (631) 275-8906

or e-mail:

Your shoulder is one of the most diverse joints in the human body.  For true performance there has to be a balance of stability versus mobility.  It means nothing in crossfit to be able to press your body weight and not be able to complete a full range pull-up or to have a perfect snatch with the PVC but can’t hold a 15# bar overhead.  Because of this delicate balance, we see a lot of nagging injuries in the shoulders with no pinpointed trauma.  This seminar is aimed to educate the crossfitter in the dynamics associated with the shoulder joint for increased controlled movement.

Seminar Highlights:

* Basic Shoulder Anatomy

* Basic Shoulder Kinesiology

* Mobilization and Stretching

* Strengthening and Biomechanics

* Q&A

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