SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK


 1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.


12 minute AMRAP of:

3 Snatches (any style) 135/95#
20 Double-Unders





The below chart shows the 6 events for the 2012 CrossFit Games Regionals.  There are 17 regions worldwide.  The 3 top finishing men (top 2 from regions in Canada, one athlete each from Asia, Africa and Latin America) and 3 top finishing women from each region will move on to California in July for the 2012 CrossFit Games.

The North East Regionals will be held May 25-27 at Reebok Headquarters in Canton, Massachusetts.  That's roughly 4 hours and 40 minutes away and 250 miles of driving unless you take the ferry.  (According to mapquest.com taking the ferry from Orient Point will reduce the drive by approximately 80 miles and reduce the travel time by one half-hour.)  Tickets to watch the Regionals are available.

2012 regionals



By popular demand we will officially begin the Whole 30 Challenge!  For 30 days participants will eat strictly following the guidelines of the Whole 30 program.  The Whole 30 is a Paleo-based eating lifestyle meticulously put together by Dallas and Melissa Hartwig of Whole 9!  Dallas and Melissa have done a great service for those of us looking to eat for better health and better performance.

We will begin the Challenge on May 1st.  This will give you time to click on the Whole 30 link above, read the guidelines, curse and/or cry depending on your level of emotional attachment to the foods you are not permitted to eat, wrap your head around the Whole 30 concept, get rid of the "unauthorized" food in your home and shop for the proper food.  This time period will also give you a chance to start eliminating or reducing the less-than-desirable food before you jump into the "deep end" of the diet.

You can find a cornucopia of good information on Dallas and Melissa's blog: Whole9  Spend some time on their blog.  You're guaranteed to find useful information and answers to the questions you may have.  You WILL have questions, please ask, but..PLEASE READ THE GUIDELINES 3 TIMES BEFORE YOU ASK. 

Obviously this challenge is based on the honor system.  Your level of commitment and adherence to the guidelines will determine your results.  If you cannot commit don't say you're participating in the challenge.  This challenge does not allow "cheat days", "cheat meals", alcohol (including Tequila) or "paleo" substitutes for pizza, pancakes, and paleo versions of carb/grain based foods.

Completing the Challenge will yield outstanding results!  We've seen what the program has done for others and the results are substantial–weight loss, sleep improvement, reduction in food allergies, reduction of inflammation in the body, and best of all, improved performance during the workouts!  Now is the time.  Get it on your mind and start preparing!——George



Leave a Reply