CROSSFIT SUFFOLK: The Suffolk County Original


CROSSFIT SUFFOLK: The Suffolk County Original

Deadlift 3-3-3-3-3 reps

Notes:  Find your 3-rep max with 5 sets of deadlifts.  Your 5th set should be your 3 rep max.  If you reach your 3 rep limit before the 5th set, STOP.  Take 90 seconds rest in between sets.


4 rounds for time of:

10 kettlebell clean and jerk (5 reps left, 5 reps right) 24/16 kg

20 double unders





Top 5 Men for Friday’s “Fight Gone Bad”:

Jon B.         400

John           364

John H.       316

Angelo         304

Matt M.       303


Top 5 Women for Friday’s “Fight Gone Bad“:

Melissa D.   293

Ali              210

Carly          198

Kristen       195

Meag          190   (On the rope in above photo!)


Spot Reduction: One Final Attempt To Kill The Myth       “The attempt to spot-reduce body fat. It should be dead and buried, but it lives on. It’s a pursuit that just doesn’t go away. Consumer ignorance, keen marketing, and blind faith keep it alive, but past research shows it’s impossible.”–Tom Kelso for Breaking Muscle


Why Do I Keep Jacking Up My Shoulder? A CrossFitter’s Dilemma          “So, there are multiple reasons why you keep f’ing up your shoulder. The first steps toward rehabilitation are rest from the aggravating movement and re-evaluating your form. If you have a good CrossFit coach, talk to him or her about your form, and ask to be watched in a workout. Many of my athletes look technically sound during technique practice, but then it all goes to crap when the WOD is on and shit hits the fan.”—Meghan Hackler for Breaking Muscle


To learn more about this topic and get some great hands-on training/corrective tips attend Jon Belmonte’s seminar this Saturday.  It’s one and half hours of explaining and showing you exactly what the above article is trying to get across.  This is even better than an article or a video because we have our own in-house doctor of physical therapy.  Don’t pass up this excellent learning opportunity…spots are going quickly and room availability is limited so the attendees can get individual attention!—George


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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