SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK


Sorry for the inconvenience, but we had to cancel the AM sessions for today.  We'll be in for regularly scheduled evening sessions.  See you tonight!


 Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box


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


Congratulations to the Spartan Performance/CrossFit Suffolk members who entered and finished the Super Spartan Race on Staten Island on Saturday, September 24th 2011!! 

Scientist, Mike and Andrew finished in 2:15!

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Lauren and Dana powered through!

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How was the 8 mile course?  Let me describe it:  Mud, Mud, Sand, Mud, Mud, Barbed wire, Mud, thick mud, watery mud, brown mud, black mud, deep mud, mud that looked like chocolate pudding, mud that smelled like raw sewage, oh and MUD!  About 200 feet of the 8 mile course had no mud whatsoever.  We had to negotiate about 75' of water tunnel, a cargo net, tire carry, cinder block drag in the soft sand, walls to climb over, go through or crawl under, standard Spartan Race stuff.  Did I mention the horrendous amount of mud?

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Notice Lisa wincing?  She broke her leg near the 6 mile mark and continued anyway, finishing the course.  She was obviously in pain, but the thought of throwing in the towel never entered her mind.  We called for EMTs once she crossed the finish line.  One EMT observed Lisa's calm demeanor and said, "It's probably not broken."  To which Lisa replied the immortal words, " I feel crepitus".  Funny how one word could change the face and attitude of a bunch of EMTs!  (Crepitus is defined as a grating sound or sensation produced by friction between bone and cartilage or the fractured parts of a bone.)

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"Mono Lave"  (Google it!)

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We're smiling on the inside!Super spartan 15
Lisa sits at the top of the wall shouting words of encouragement while Dana climbs.  I stood at the bottom shouting, "Don't fall…that would break my heart" and "Get the f— off my obstacle" and whatever other lines from Full Metal Jacket I could think of.  Dana did great by the way!

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I'm trying to convince Lauren and Dana not to run over a kick that young man on the wall in the crotch.  Cooler heads prevailed.

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The Hard Routine 2011   "By request, THE HARD ROUTINE is back in 2011. We ran the same fitness, health, and wellness campaign back in Fall 2009 and 2010, during the same two months. We'll be back at it this year too!

  • What is The Hard Routine? In a nutshell: It's a two-month campaign that jump starts positive behaviors in the areas of physical fitness and diet/nutrition. This is an online group that you commit to. There is no set program. YOU set the rules based on YOUR goals and needs. YOU sign a contract with yourself. I send out periodic email updates, some of which include YOUR testimony if you wish to share with the group. (Some of the stories are really inspirational!) Your email address and name remains private (except to me).
  • Basics: So here is what OUR Hard Routine is all about. Pick some clearly defined behavior and habit changes within both DIET and ACTIVITY categories. Some of the changes will be to add certain foods and activities, and some changes will be to abstain from certain ones. It's completely up to YOU to make those rules and guidelines. I will be here to make some suggestions and help you articulate to YOURSELF what your rules might look like be based on your current lifestyle and body type."-Lou Hayes, Trinity Training Group

Lou Hayes is a good friend of ours from Illinois.  See his blog, Trinity Training Group for wisdom and inspiration!—George


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