CROSSFIT SUFFOLK: Suffolk’s First CrossFit Affiliate

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

-then-

“The (medium) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

INTERESTED IN COMPETING???????

As the popularity of CrossFit continues to grow we see more and more competitions coming into existence. For those interested in competing check out the local competitions taking place this month and during the Fall season:

No Baby Leave The Socks On Throwdown LADIES ONLY competition! August 17th at New London CrossFit (CT) and CrossFit Orange NY in Goshen, NY.

The 5TH Avenue Ninja Classic August 18th in NYC

Fall Brawl September 7th & 8th at CrossFit Long Island City (Queens)

Flex On The Beach September 15th on the beach and boardwalk at Long Beach (male and female team competition)

Dynamix Duo October 20th at CrossFit Dynamix (Astoria, Queens)

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Saturday Seminar Series #1: What Is Your Overhead Squat Telling You?

Presented by Dr. Jon Belmonte, Max Effort Physical Therapy

The Overhead Squat (OHS) is the most diverse functional movement performed by Crossfit athletes. The completion of the OHS requires a special balance of; joint mobility, flexibility, strength, and coordination. Dysfunction in any one of these areas can affect an athletes ability to complete a correct OHS. This seminar is intended to educate Crossfit athletes and coaches on problems associated with Overhead Squatting.

Seminar Highlights:

* Basic Anatomy

* Posture evaluation

* Overhead Squat Assessment

* Common movement impairments and causes

* Accessory stretching and exercises for movement correction

* Q&A

Date: Saturday August 17th at 1:30pm

Location: Crossfit Suffolk Gym

Cost: $20 per person

Attendance will be limited, Please see George or Jon B to sign up. Cost of attendance required when signing up to secure your spot.

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An Athlete’s Guide To Hydration: When, What and How Much “A reduction of just 2% of fluid can result in degraded performance by as much as 10-20%. This is a significant amount. Consider for a moment the amount of effort that goes into training to improve by just 5%. All that, and more, can be lost by inadequate hydration.

Water is also used to cool the body through perspiration. A lack of water reduces perspiration and leads to fatigue. As fluid is reduced, the body is less able to perspire and so internal heat rises further. If this cycle is not corrected, overheating and in the worst cases hyperthermia can occur.”—Simon Kidd for Breaking Muscle

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