SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


For time:

20 Calorie Row

30 DB Thrusters, 20#

20 GHD Sit-ups

20 Sumo-deadlift high-pull, w/KB

30 Burpees

20 Shoulder to Overhead, 135#

The above WOD is a modification of the mainsite WOD shown below.  For the athletes that wish to give the mainsite WOD a go we will do our best to accommodate.

CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds


ReminderThe 2011 CrossFit Games tonight on ESPN.  The above CrossFit Games Event 10 workout should be what is aired on ESPN tonight.  Make every effort to watch….this is an awesome workout to the see the world's fittest perform!  Call your friends and family and tell them to watch….this workout gives an excellent overview of what CrossFit is about.

8:00pm – Women's Episode 5
8:30pm – Women's Episode 6
9:00pm – Men's Episode 5
9:30pm – Men's Episode 6



 Diet And Neurodegeneration   "…..I have held the belief that people never got strong eating from a vending machine."John Welbourn, Talk To Me Johnny

Future Games Competitor   "To be a competitive CrossFit athlete you have to have a big engine, incredible physical capacity and almost a uncanny ability to recover. You have to be strong enough to make everything look easy, but not too strong that it skews the balance. I would say 5’7?- 5’10?, 165-185 lbs is about the build, with a 250 lbs clean, over body weight snatch, 400 lbs squat, 500 lbs deadlift and 50+ pull ups. You need to be 800 meters fast, not 100 meter fast. Do you know the difference? A elite 100 meter sprinter can hold top speed for 10-11 seconds and then they shut it down. You need a sprinter that hold top speed in the 800 meters. And a nice skill set that allows you to handle anything from swimming to basic gymnastics moves."—John Welbourn, Talk To Me Johnny

Note: John Welbourn is a former NFL player and the founder of CrossFit Football.  We value his opinion, his honesty and his sense of humor.  Talk To Me Johnny is Welbourn's question and answer blog.  The reader comments following his blog posts are often as informative as the articles!—George


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