SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK



Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows


WOD Demo with Keith Nelson – video [wmv] [mov](Courtesy of CrossFit.com)






On August 4, 2012 CrossFit 516 (Mineola, NY) will be hosting a CrossFit competition designed to bring out the competitor in the novice/intermediate level athletes.

The competition will begin at 9am and run until about 5pm. Athletes can visit www.festivusgames.com for further details and to see which category you fit into.   You can register by clicking here.

Please let us know if you're interested.  We don't need a commitment right now, but we would like to start a list of potential competitors.  We don't know if space will be limited, but it's best not to wait too long before registering.


Speaking of registering……don't forget we will be participating in, not one, but TWO Spartan Races.  The June event will be a Sprint (about 3 miles) in Tuxedo Park, NY and the September event will be The Beast (12 miles) in Vermont.  There is still time to sign up and join us in glory….or just to run and negotiate obstacles then eat shortly after crossing the finish line!  If you have questions we have answers!



History of MMA: Fred Ettish   Fred Ettish fought in an early Ultimate Fighting Championship(UFC) and lost.  He returned to the cage recently, fighting at the age of 53.  The video clip contains interesting commentary by Ettish about his life after he lost his match and his return to the cage years later.  Thanks to Ross Enamait of Ross Training for this post!—George 


Turning To Kettlebells To Ease Back Pain   "The study’s senior author, Lars L. Andersen, a government researcher in Denmark, noted that workers who spend much of the day sitting are particularly vulnerable to back, shoulder and neck pain because they develop tightness and weak spots along the posterior muscle chain, which includes the muscles running from the lower back down to the glutes, hamstrings and calves. Kettlebell workouts strengthen the posterior muscle chain, and the increased blood flow to the back and leg muscles also may lessen pain by reducing the buildup of lactic acid, the authors wrote."Anahad O'Connor, NY Times

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