SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


15 minutes to establish a 1RM Clean & Jerk.


3 rounds for time of:

Run 400m
7 Clean & Jerks @ 70% (of above)




Ode To Sparta: Lisa Demetriou    "The Spartan Code begins… “A Spartan pushes their mind and body to their limits.”  No one exemplifies this more than the 4’11” humble 45 year old, Lisa Demetriou, fromLong Island NY.  A retired NYPD detective of 17 years, which says enough about the many limits she has had to test,  she exemplifies the spirit of a Spartan.  Well before attempting her first SR last year, Lisa dealt with physical setbacks which would make any of us feel guilty to complain about our shin splints or tendonitis."Kevin LaPlatney, Spartan Blog



CrossFit For Hope, June 9th, 2012.  CrossFit for Hope will benefit St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day's operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

This is the CrossFIt For Hope Workout that we will be doing this Saturday:


Three rounds of:
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.




 High Cholesterol And Sunlight Deficiency    "In much the same way that tuberculosis develops in those with low vitamin D status and therefore diminished immunocompetence, the authors are suggesting that coronary heart disease could have a microbial trigger, which is able to gain traction in a vitamin D deficient individual.  The geographical feature of sunlight might be protective by enhancing immunity."Jamie Scott, That Paleo Guy


How Not To Ruin A Swimming Prodigy    "Many coaches with a prodigy in their stable would choose to increase her workouts to test her potential. But in the view of Schmitz, the biggest danger for Franklin and for all his swimmers is burnout. So even as Franklin broke record after record, Schmitz treated her like everyone else her age in his elite group. That was the equivalent of owning a Ferrari and driving the speed limit.

This meant that Franklin would swim two hours a day, five or six days a week, with an average of roughly 4,000-5,000 yards per day—less than half the yardage logged by top college swimmers. In the summer, he doesn't hold Saturday morning practices, giving Franklin and all of his other swimmers a weekend-long break from the pool.

"The last thing I want to do is for them to get to the end of the summer and feel like all they've done is swim," he said.Article by Matthew Futterman, Wall Street Journal Online

6 Responses

  1. Dan B

    Great job Lisa! I am honored and humbled to have been coached by you! CF Suffolk is lucky to have you! Great job to all the CF Suffolk spartan racers!

  2. Bob Cavalluzzi

    Back in the very early days of CF Suffolk (when they were at Flowerfields) I showed up one Saturday for an introductory workout with George and Lisa. In minutes, I could tell they were two top notch people, and that had nothing to do with their ability to train people (not that they aren’t top notch in that too). I’m not surprised by this story, and I only saw a very brief glimpse of them.
    Great work Lisa, and best of luck on your next adventure!

  3. George

    Dan–Thanks for the kind words and thanks for the work you put in at CrossFit Suffolk!
    Bob–What a surprise! Thanks for following us on the website and we really appreciate your thoughtful comment. Come visit us in Holbrook some time!!

  4. Lisa Demetriou

    DAN!!! thank you so much I am most humbled by your kind words..I miss you! BTW Congrats! dont be a stranger..great hearing from you!
    BE SAFE always! xoxo

  5. Lisa Demetriou

    Bob Cavalluzzi hey there! How are you?? ahh the flowerfields days! LOL wish we cldve stayed around tht area! nice heraring from you..I sincerely appreciate your kinds words! I WISH YOU too all the best in all your endeavors…thanks for your lovely comment! great hearing from you too!! Stay safe ..

  6. grady

    Lisa your great attitude and work ethic inspires me everytime I see you. When ur around I get the extra drive to shut up and train hard. I love it.

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