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.
Conditioning:
4 rounds for time of:
10 kettlebell clean and jerk (5 reps left, 5 reps right) 24/16 kg
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
Date: Saturday 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: info@maxeffortpt.com
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
