SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK



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.


"Hope" Workout Demo – video [wmv] [mov] [HD mov] (Courtesy of CrossFit.com)

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.  Click here if you'd like to donate.



"When a warrior fights not for himself, but for his brothers, when his most passionately sought goal is neither glory nor his own life's preservation, but to spend his substance for them, his comrades, not to abandon them, not to prove unworthy of them, then his heart truly has achieved contempt for death, and with that he transcends himself and his actions touch the sublime. That is why the true warrior cannot speak of battle save to his brothers who have been there with him. The truth is too holy, too sacred, for words."—Steven Pressfield, Gates of Fire




White Lies     "I thought to pass along a quote by Bruce Lee, “If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”"John Welbourn, Talk To Me Johnnie


Grip Training For Martial Arts-Is Card Tearing The Answer   This article is from Diesel Crew.  The guys from Diesel Crew are THE go-to guys for anything Grip Training.  We've re-posted articles from them in the past and will do so from time to time.  Two of our favorites are Combat Hard and Combat Grip both by Rick Walker.  I would imagine if you could rip a deck of playing cards in half it would enhance your "combat grip", but for enhancing chokes, especially gi-chokes, we still believe there's nothing like "mat-time" and actual gi-choke practice that will serve Brazilian Jiujitsu athletes best!—George