SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


8 rounds of:
Run 400 meters
Rest 90 seconds

*Workout may be changed due to inclimate weather.


WOD Demo with Brian MacKenzie by Again Faster Equipment – video [wmv] [mov](Courtesy of CrossFit.com)


Skill Work:

GHD Sit-up

"L" Sit

Hollow Rock






The Clean High Pull    "For most athletes, power is more important than maximal strength. Power, or speed strength, can be defined as the amount of work performed per unit of time. Research has shown that the weightlifting movements result in a superior average power output compared to powerlifting movements."Allen Hedrick for TNation.com

"…..one advantage of the clean high pull over the full clean is that the athlete doesn't have to catch the bar. As a result, you can typically use heavier loads. This is especially true for athletes with technique issues in the catch phase where a lighter than optimal load must be used because of their inability to catch the bar correctly."Allen Hedrick for TNation.com


Navy SEALs Rescue Hostages, Snuff Somali Kidnappers   Thank you Naval Special Warfare troops and all Special Operations personnel!  Another job well done!  The SEALs and other Special Mission Unit members are the best combat athletes in the world.  They understand that not possessing elite fitness is detrimental to their mission and their lives. Check out the movie trailer clip in this link.  There's a fictional movie about SEALs where the "actors" are actual SEALs.–George


Tim Thomas, goalie for the Boston Bruins said that “the Federal government has grown out of control, threatening the Rights, Liberties and Property of the People.” For that reason, Thomas said, “I exercised my right as a Free Citizen. … This was not about politics or party, as in my opinion both parties are responsible for the situation we are in as a country.”Washington Post

What do you think of Tim's assertion?  Sound off by commenting below.  (Click on the the word "Comments".)—George

11 Responses

  1. Grady

    TIM let down team and fans. It is easy to say how f’ed up everything is especially when your protest is to stay in your million dollar house. Respect your team and its accomplishment and respect this country for the opportunities that it allows and for the ability to actively fight for change and improvements. Talk is cheap.

  2. George

    Thanks for the input!
    I figured, when I asked the question, that the comments would be focused on Tim’s decision not to go to the White House. That’s fine. What I was aiming to get at isn’t what Tim did, but what he said. In other words, has the Federal government grown out of control?
    Tim’s decision, whether you agree or not, may have brought awareness to folks who don’t normally think about our losing of freedom. Maybe not.
    I say good for Tim! He stuck to his principles and if one person out there even thought about how the scope of the Federal government has grown out of control, then it’s mission accomplished for Tim.
    I believe as long as he’s stopping pucks from going into the Bruins net the fans won’t be too concerned. If the fans are more upset about Tim not attending the White House then they are about the Federal government “threatening Rights, Liberties and Property of the people” then clearly they need to get their priorities straight.
    Perhaps Tim could have gone to the White House and get his message across some other way. But what better way than to have this media attention. If he did it any other way we wouldn’t be talking about it right now.
    If you’re not sure that the Federal government is growing out of control don’t worry. Your children and grandchildren will explain it to you because they’ll be paying for it.

  3. A man should never be portrayed in a negative light if he respectfully abstains from a government function (which in his opinion, is out of control). Dissent is one of the highest forms of patriotism. It can, as Samuel Adams said, “set brush-fires in the minds of the citizenry.” The man ought to be hailed as a patriot. The last decade of U.S. politics has become irrational. The approval ratings tell the truth. I do not care for hockey very much, or (most) sports/celebrities in general… but a man’s actions can and do speak louder than his words. I equate this is high principled integrity. Its as if your neighbor is using all your resources and runs up a credit card in your children’s name… are you going to show up to his house with bells on to listen to him talk about how “we need top make progress?” of coarse not. And there is a dose of common sense. No disrespect to anyone else’s comments.

  4. I gotta hand it to TT for sticking his view out there. I’d be willing to bet most of his teammates don’t have a clue about American politics (heck, most of them weren’t born here!). Did his absence highlight his statement more than if he had attended? It sure did.
    In an age of the ultra liberal celebrity hipster, it’s good to see someone sticking to their guns for the other side.

  5. Grady

    I agree with Tims view and I more than respect his right to protest. Still think disagree with his way of doing it. He is a “celebrity” figure that has a voice that could be used better than being a baby. We all have an obligation to fight for our freedoms- sitting home doesn’t cut it. And I agree it did make people think and brought awareness so good- but the majority of people thought about the action more than the reason. Where was the follow up?

  6. lisa

    the fact that he put his career on the line to wht the government is doing speaks volume..if u or I protest by not going to work and staying home…no one wld care and no one wkd even care to comment…we wld just lose money…it takes big celebrity, pple with status to draw attention to such acts for more awareness- that is why you u see actors like Sean Penn getting politically involved..all Tim do was exercise his individual right! the why its great to be an American,should he be held to a lesser standard bc he’s a celebrity? that makes no sense! Kudos To Tim, its sad more celebrities don’t have the courage he has ..after all its our Constitutional rights he’s taking a stand for..I can’t see how the fans cld care less whether he goes to the white house…why should that matter to them? its not part of the game..

  7. George

    TT’s follow up was playing in the All-Star Game.
    Seriously, don’t know that a follow-up was required. If the majority of the people thought more about the action than the reason it’s not Tim’s fault.
    Taking a hard stand doesn’t mean doing what’s popular or what’s convenient. I don’t know what Thomas does in his spare time. I don’t assume he stayed home during the team’s White House visit. For all we know he may be speaking or writing about his political views in his spare time. Maybe he watches old re-reruns of Laverne and Shirley…the point is we don’t know and it doesn’t matter.
    He had a great moment to bring awareness to a situation and he did that. I think a better issue to discuss is what WE are going to do about a government growing out of control more and more day by day, year by year.

Leave a Reply