SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

500 meter row


3 rounds for time:

press, 5 reps

400 meter run





You're Out Of Shape

"As I always say "The more you can train without exceeding your capacity to recover, the more you'll progress".

"Well, the thing is that if your work capacity, or more specifically your capacity to tolerate physical work, is low then you cannot do a lot of training before exceeding your capacity to recover."Christian Thibaudeau, TNation.com

We chose the above article to re-post because of the message, not so much for the exact plan.  We also chose this to re-post because if you CrossFit then you know that improving work capacity is one of our main themes.  This is why the folks who come from Globo gyms and are in decent shape find out rather quickly that they're not in the shape they thought they were in.  Good shape doesn't equal good CrossFit shape.  The difference between good shape and good CrossFit shape comes from the difference in work capacity, intensity and the variety of whole body, functional movement that is performed.

I'm also amused by the CrossFit-detractors who are obviously influenced by CrossFit, at least to some extent, and how they implement the CrossFit principles into their programs.  Some have the unique ability to bad-mouth CrossFit then have a Crossfit workout implemented into their own program.  It's hard to argue with success I guess–even when it hurts to admit.
The main criticisms of CrossFit stem from the work capacity and intensity aspects of the workouts.  So our question is: Is a workout built on high intensity and greater work capacity good when it comes from another source and bad when it comes from CrossFit or is constantly improving your work capacity a good thing regardless of the source?

The question is completely rhetorical.

"In my gym, the girls with the heaviest lifts and the best overall physical capacity are also the girls with bodies that are envied by the rest.  I think that most girls who are new to fitness would assume that you can either be strong or you can be cute.  I think most men would disagree – at least men with any fitness experience."Jason Seib, Primitive Stimulus



On Saturday, April 23rd 2011, Muay Thai kickboxing seminar will be presented by 2009 WMPF World Champion Mehdi Pouroskoui at Vamos Brazilian Jiujitsu!  The contact person is Muay Thai coach, George Lederer (631-219-4945, glederer@mccsd.net ).


  • World Professional Muay Thai Champion (WPMF) 2009
  • Macau Professional 80 kg Muay Thai Champion (WPMF) 2007
  • PK-1 Muay Thai Champion 2006
  • World Professional Muay Thai Champion (WPMF) 2003
  • World Professional Muay Thai Champion (WPMF) 2002
  • Pro Boxer – presently ranked 5th in Canada
  • Lumpini Stadium winner: August 2003, Thailand, (30 second K.O.)
  • Muay Boran winner: December 2005, Bangkok, Thailand (2nd round K.O.)
  • Rajadamnern Stadium winner: December 2005, Bangkok, Thailand
    (2nd round K.O.)
  • Pacific Northwest Kickboxing Champion: Oct 2001
  • Canadian Muay Thai Champion: October 2000
  • Western Canadian Champion: June 1999
  • 7th Degree Black Belt

Mehdi owns and and is the head coach of KB-ONE Muay Thai/Kickboxing Academy in Vancouver, Canada and is recognized as one of the best Muay Thai coaches in North America and one of the few North Americans invited to fight at the most prestigious Muay Thai events in Thailand.

Learn with a professional to sharpen your stand up skills for Muay Thai, kickboxing and MMA!

ALL levels of experience are encouraged to attend!

Cost is $75.00 pre-registration before April 23rd and $100.00 on the day of the seminar.  Reserve your spot NOW!


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