SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 3RM


Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

"Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round."– (Rudy Nielsen, Outlaw CrossFit)


WOD Glossary

5X2,2,2,1,1= 5 sets:   Set 1=2 reps, Set 2=2 reps, Set 3= 2 reps, Set 4=1 rep, Set 5=1 rep

@100% of 3 rep max.  That means the same 3 rep max we've been working with since mid-May.  This DOES NOT mean what you think your 3 rep max is now or what you think it should be.  It's the same 3 rep max that was established 3 months ago.  There's no such thing as guessing or "figuring" what your 3 rep max is.  There is only establishing a 3 rep max by doing it.  After it's done you write the 3 rep max number in your handy-dandy notebook.  Refer to said notebook in instances such as today's workout.  If the words,     "Back Squat-3 rep max" don't ring a bell or you have not a clue of what I speak then please find your back squat 3 rep max today.  Try finding your 3 rep max for the back squat in 5 sets.

Rest 2 minutes:  Not a suggestion.  This is an order that should not be deviated from.

Ground To Overhead:  Take the barbell from the ground and perform a lift that will get the bar overhead.  Could be a Clean and Jerk, a Snatch, a Power Snatch, a Clean and press, or a Clean and push press.


Sal and Joey. 


The Selective Attention Test, below, came up during conversation yesterday so I thought I'd re-post it.  It doesn't seem like it would be too difficult , but pay close attention to the players wearing white shirts and see if you can get an accurate count of how many times they passed the basketball.  Keep in mind that they are constantly in motion–watch the ball carefully!  An accurate count is an indicator of how focused you can stay.




Real Life Training And Eating   "And reasonable is a lost art in the world of fitness."—Dan John for TNation.com

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