SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK


EMOM for 7 minutes:

2  1 1/4 Front Squats @ 75% DEMO VIDEO


“The Tears of a Spider Monkey”

Refer to 120114  (Rudy's Blog: The Outlaw Way)

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs

(There will be a 25 minute cap on this workout.)





Raf and Bobby………"To Infinity.. and Beyond"



BE ADVISED:  Monday's schedule:  8:30-9:30AM & 9:30-10:30AM
There will be NO 11:15-12:15 session & NO evening sessions

Read it again..carefully.  Make a note!


Peculiarities Of Female Training    "Now look at something like CrossFit. It’s an amusing stereotype to say,
“CrossFit turns the men into women and the women into men.” It’s a bit
unfair, but it sort of holds true. Go to bigger, higher performing
facilities and you’ll see beautifully muscled women (which makes them
look shapely and womenly as opposed to bulky or extremely muscular) who
might be working along side shredded guys who weigh only 20 or 30 pounds
more than that girl. Again, this isn’t entirely fair since the higher
performing male athletes are anywhere from 190 to 220 pounds, but this
isn’t about the guys. The women develop good musculature in CrossFit
because a) they’re performing effecitve compound movements and b) they
are doing them with high repetitions."
Justin Lascek, 70s Big

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