SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

Split Jerk 1-1-1-1-1-1-1 reps

WOD Demo with Josh Everett and Jason Salyer – video [wmv] [mov](Courtesy of CrossFit.com)

Josh Everett is one of our favorite CrossFit athletes so we pay careful attention to his demonstrations and what he says.  In case you were wondering…a little background on Josh: In his 2009 CF Games profile the following stats are listed: Deadlift: 570, Press: 198, Back Squat: 440, Snatch: 270, Clean and jerk: 347, Max Pull-ups: 65.  Keep in mind that Josh is 5'9" and 185lbs.!  Josh's Fight Gone Bad score is listed as 408 and FGB is listed as his least favorite workout!  Josh came in 3rd place at the 2007 CrossFit Games and 2nd place at the 2008 CF Games.  Josh has been a member of the strength and conditioning community for nearly 20 years and is the strength and conditioning coach for the University of California, Riverside.—George

Spencer Hendel and Austin Malleolo on today's WOD – video [wmv] [mov](Courtesy of CrossFit.com)

Austin is 5'5", 168 lbs. and Spencer is 6'2", 205 lbs..  Notice how Spencer gets deeper in his split stance as the weight gets heavier.  Also, watch the aggression on the lift.  The bar is being driven over head, by both athletes, without hesitation or fear of the bar coming down on top of them.  Austin Jerks nearly twice his bodyweight!

We notice some athletes missing this lift, at a weight they could otherwise handle, because of the self-defense mechanism known as self-preservation.  Basically they are concerned with the bar being overhead and not being able to keep the arms locked.  The other common mistake made on this lift is NOT extending the hips after the initial dip.  In anticipation of getting under the bar, some athletes will not open the hips all the way, reducing momentum and elevation of the bar which usually results in a missed lift.—-George

It's a safe bet that Debbie is looking forward to today's WOD!!

 Are You As Fit As A World War II Gi?  "Basically, Grandpa was doing Cross-Fit before it was cool."—Brett and Kate McKay, The Art Of Manliness  (Thanks to our friend Bill Harvey…a true man amongst men!)

A Few Thoughts On The Paleo Diet     "In other words, the diet we should be seeking to emulate is pre-1850, not pre-10,000 BC — which, not coincidentally, once again sounds a lot like Michael Pollan’s advice: don’t eat anything your grandparents wouldn’t recognize as food."—Alex Hutchinson, Sweat Science

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On Sunday, October 16th 2011, D'Arce Brazilian Jiujitsu and Mixed Martial Arts is hosting Igor Gracie for a seminar!  According to the Gracie Seminars website:  

"Igor Gracie, son of the legendary Rolls Gracie was born in Rio de Janeiro Brasil, and currently resides in New York.

He is a black belt from the Gracie Barra academy and is a successful competitor including 2 time state champion and Pan American and Mundial medalist.

Igor is well known for his wonderful seminars."