SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK


CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

***The Thruster weight for women is 65 pounds.****




 A Ballsy Approach To Injuries  "Never let fear be your biggest enemy. Fear holds so many back from ever reaching their true potential and it can be a huge obstacle when dealing with injuries. You must train yourself to control your mind and realize that fear is self-created, and as such you have the power to destroy it."Matt Kroczaleski, TNation.com

Strong(her) University: The Female Psyche  “I don’t understand why I’m not losing weight. I’m doing an hour of cardio, 6 days a week and I only eat fruit and salad. Why aren’t I making any progress?”

My first question is always to ask how often they are strength training, and the answer is always the same. “Oh, I don’t lift. I don’t want to get big.” Before I can launch into all of my reasons on why that is nearly impossible, they go on to tell me about their good friend So and So. “But my good friend So and So is really lean and all she does is cardio!”

I have something to tell you about your friend So and So. She is the exception to the rule. Every rule has an exception, and chances are good that you aren’t it."—Jen Comas for Elite Fitness Systems

In the above article Jen Comas does a good job addressing the typical nonsense we hear too often about women and weight training.  There is no shortage of bad information and ignorance regarding how weight training affects women.  We are constantly amazed by the things we hear from well intentioned, would-be athletes who claim to know all there is about fitness yet do not train or train in one (usually wrong) method that will never allow them to reach their fitness goals.

We realize when we re-post articles such as this one that we are, most likely, preaching to the choir.  We have a secondary, perhaps bigger, reason for doing so:  You need to show articles like this and the one we re-posted Friday, April 22, 2011, Women and Muscle, to the women you know who are either trying to get fit but have bad information or not taking any action because of lack of correct information.  So go ahead, go forth armed with knowledge.  Be a hero!  Rescue someone from the treadmill or eliptical.  Save someone from the shame associated with using 2lb. pink dumbbells.  You can do it!

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