SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


EMOM for 7 minutes:

2 Back Squats @ 90% of 3 rep max


3 rounds for time of:

7 Front Squats 185/120#
21 KB Swings 32/24kg
Run 400m


Note:  I see you back there…raising your hand, jumping up and down….the answer to your question is Every Minute On The Minute.  Now go and tell someone who didn't read this.  While we're at it…know what 90% of your 3 rep max on the back squat is before you get to the Spartan Performance training facility.






Get Your Press Up      "The press may be the most obvious thing to do with a barbell. The bar is lying there on the floor, looking at you as if to say, "Come on, press me over your head. It's the obvious thing to do. Can you, boy? Are you strong enough?"

And you say, "But I'd rather press you after I lie down on the bench over there. That's just as cool, right? It makes my pecs bigger too!" So the bar says, "Well, if you have to, put me in the rack and then press me overhead from there. That's still a man's press."

But you say, "Aw c'mon, bar. Just load up in the bench and let me press you that way. I can do more weight on the bench, and I can work my chest." Finally, the bar says, "Okay, fine, have it your way, pussy.""Mark Rippetoe for TNation.com


Cravings Could Be Defeated With Two Little Words   "For starters, try a reframing exercise that seems to work for all sorts of yearnings. It's actually pretty easy: When deciding whether to eat something that isn't necessarily nutritious, use the words "I don't" instead of "I can't.""—Dana Sullivan Kilroy, LA Times



Garage games


The Garage Games are coming to Long Island—Happauge to be exact!  The competition is held throughout the country.  The Battle For Long Island will be held August 25-26th.  There are divisions for Rx'd and Scaled events.  Check out this link to register and get more info.

From CrossFit A.C.T.:

If you are unfamiliar with the Garage Games, here is a brief description of the games:

The Event Series is popping up around the country! This is CrossFit competitions, hosted by YOU, partnered with US to make a series! We will have seven regions in 2012, Southeast, Northeast, Midwest, South Central, West/Mountain, Pacific Northwest, Southwest/California.

Each region will have a series of events from 4-40. The events are a mixture of MAJOR events and MINOR events. A Major event is scored higher than a Minor event, and each region will have a minimum number of MAJOR events that you must compete in, in order to be considered for top placement positions or for prizes.

These details will be released very soon for each region, but are unavailable now as the event schedule is yet to be finalized (nor will it be, as we add events throughout the year, though we will make plans based on best estimations).

Each region will be unique in their requirements, because the event schedule will be so unique for each region.

2 Responses

  1. Barbara Olsen

    You are too funny at very good at writing. As I was reading I was thinking….wow it’s been so long I don’t know what emom even means lol then I continued on. I keep reading each day living through your site. It is going to be frustrating when my rep max that I have tracked sofar will mean absolutely nothing at all. Well wel will have new goals to reach now lol. Hope everyone is doing well. Maybe we will come by one day…..when is it not too busy?

  2. George

    I may make you my Literary Agent when it comes time to publish a book!
    You and Sean can come down whenever because it’s always busy now….or come at 9:05pm during the week….most people are gone by then!

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