SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK


Snatch  1-1-1-1-1-1-1 reps


1 mile run


WOD Demo with Natalie Burgener – video [wmv] [mov] [HD mov] (Courtesy of CrossFit.com)

Watch the above video.  Natalie Burgener has competed internationally and was a member of Team USA for weightlifting.  Natalie offers excellent tips in this video and she's a great example of excellent technique.




Reminder:  When you find your 1-rep maximum (1RM) for any lift make sure you record it.  After it's recorded make sure you can access the information or develop a photographic memory.  This also applies to knowing your times in the Benchmark workouts, like "Fran", "Helen", etc.

Recording your PRs (Personal Record) does two things:  It helps your training progress because if you don't know where you're at it's difficult to get to where you want to go, and two, you don't look silly not having the answer when a coach asks you, "What's your 1-rep max for the deadlift?"

The strength portion of the workouts will often be based on a percentage of your 1 rep max.  This is done so we can apply a system to track progress and so we know how much weight you should be training with.  It is your responsibility to have this information.

If you've read the above 3 paragraphs and have no idea of what I'm talking about you are either brand new or I have failed you.  In either case please feel free to consult the coaches so we may rectify the situation.—George



 Why We Go    "Fitness, as broadly definable as it is, to me entails a life of varied experiences and the physical capability to be fully involved in them. It's to be able to pick up a surfboard, a mountain bike, a climbing harness or a backpack or even just to stand on the edge of a diving platform trying to decide if your body will remember what a backflip feels like, and go, knowing that your body will take you without a problem.

Travel is a major part of that. There's only so much you can do and experience in one place.

But physical presence in a place does not bring full engagement in the moments to be had there.

The foundation of a memorable, meaningful and enjoyable trip does not start with the destination on the ticket. It starts with who you are when you get there."Craig Weller, Barefoot Fitness


 The Secret To Increasing Strength And Conditioning   "Work capacity is the underlying component of any training program. It’s the ability to perform work, which determines your level of fitness that will, in turn, determine your level of preparedness. If you raise your work capacity too fast, you’ll overtrain; if you reduce it under your current level, you’ll regress."—Dave Tate, Elite Fitness Systems

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