SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK


7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.


5 rounds for total working time:

100m Shuttle Run (10m sections)
15 HR Pushups
10 Hang Squat Clean to Thrusters @ 95/65#

*Rest 1:1


We took it on the road yesterday………

We visited with and worked out with Scott and Mariana from CrossFit Kryptonite and a crew of their awesome athletes!  We never ceased to be amazed by the wonderful people we meet in the CrossFit community!


We got to visit with Mark too!  Those of you who've been around for a while will remember Mark from when he was an OG Spartan…(that's Original Gangster)…still shredded….still cranking out multiple, no-kip muscle-ups!

Meanwhile…Melissa was representing at the newest CrossFit affiliate in NYC, Reebok CrossFit 5th Avenue, where she got to meet the 2012 CrossFit Games Champions, Rich Froning and Annie Thorisdottir as well as one of CrossFit's top competitors and coaches, Chris "Speal" Spealler.


Melissa and Rich Froning

Melissa and "Iceland" Annie    





 Sustainability   “How much evil throughout history could have been avoided had people exercised their moral acuity with convictional courage and said to the powers that be, ‘No, I will not. This is wrong, and I don’t care if you fire me, shoot me, pass me over for promotion, or call my mother, I will not participate in this unsavory activity.’ Wouldn’t world history be rewritten if just a few people had actually acted like individual free agents rather than mindless lemmings?” – Joel Salatin (Quoted by John Welbourn in his blog, Talk To Me Johnny)


 Blended Workouts For Bolstered Jiu-Jitsu  "What do you feel counts more in Jiu-Jitsu—technique or strength? 

The right answer is that they both count. The combination of strength and technique is vital for attaining tournament success, as well as for keeping amateur practitioners from suffering injuries."—Junior Samurai for GracieMag.com

2 Responses

  1. Barbara

    I love the pic of Mel and Annie!! That pic would be a great pic to prove that crossfit doesn’t make you bulky!!! Annie and Melissa are both beautiful!!! And Fit and strong!

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