SPARTAN PERFORMANCE CROSSFIT SUFFOLK
For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards
We'll substitute Abmat Sit-ups for the GHD Sit-up when necessary and substitute modified muscle-ups and/or ring dips for the muscle-ups as necessary.
Reminder: Watch the CrossFit Games on ESPN tonight: This workout is featured in two of the four 2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 21, from 8-10 EDT (5-7 PDT) – video [wmv] [mov](Courtesy of CrossFit.com)
Tell your friends and family members to watch the Games if they want to get a better idea of what CrossFit is about. Please explain to them that the athletes at the Games are the very best CrossFit athletes on the planet and explain how the workouts are scaled for new or deconditioned athletes!—George
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Breaking Down The Pistol Squat "The pistol or one-legged squat is a body weight or weighted drill that requires flexibility, leanness, balance, and leg strength. It's easy for some and next to impossible for others."—Tom Furman for TNation.com
How To Deal With Common Primal Stumbling Blocks "….this post will serve as a resource for solutions to challenges commonly encountered in the Primal lifestyle, an FAQ of sorts."—Mark Sisson, Mark's Daily Apple
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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."
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On Saturday, October 29th we'll be heading over to CrossFit Stony Brook to participate in Barbells For Boobs, a fundraiser workout to raise money for Mammograms In Action! If you're reading this then you're invited. You're invited even if you're not reading this!! Come out and support the cause.
