SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

CrossFit Santa Cruz WOD Demo, March 2007 – video [wmv] [mov](Courtesy of CrossFit.com)

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ADDITIONAL SESSION ADDED TO SCHEDULE STARTING ON MONDAY, OCTOBER 31ST–11:15AM-12:15PM.  Session is for weekdays!

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Weightlifting Versus Powerlifting   "Weightlifting includes the snatch and the clean and jerk (performed as one movement) while powerlifting involves the squat, deadlift, and bench press. While the competitive goal in both sports is to lift as much weight as possible, they're also remarkably different in several key areas."—Allen Hedrick for TNation.com

Getting Rid Of A Rest Day   "If you start to notice they are not making strength gains, you might try to put a padlock on the gym and force them into a rest day. Your only barometer should be strength gains."—John Welborn, Talk To Me Johnnie