SPARTAN PERFORMANCE                                         CROSSFIT SUFFOLK


Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood(24kg or 53lbs.)


CrossFit EST on today's WOD – video [wmv] [mov](Courtesy of CrossFit.com)





Good day of deadlifting yesterday!

Top 10:

John M.     475

Grady        470

Aaron        465

Troy          435

Jeremy      385

Greg         365

Joe T.       355

Sal            335

Mike D      325

Stephen    325

Carlos       325

Congrats to the following ladies with new PRs:

Joanne      175

Doreen      165

Dana         150


 Samurai Strength Episode 4: Hip Thrusts For Olympic Weightlifting   "To say that I love this weirdo exercise would be an understatement.  Not only does it have a great name; not only does it look awfully funny to perform in mixed company; but, it WILL make you a better weightlifter.

Why?  Because weightlifting is all in the hips.  And the Hip Thrust is one primo hip exercise!"Nick Horton, The Iron Samurai


Bulletproof Your Back   "Remember — it ’s not what you do; it’s how you do it! What’s the secret to Westside’s success? Steady diets of box squats and good mornings, which teach lifters how to lean forward appropriately while moving the hips back and keeping the lumbar spine and pelvis locked into place."Bret Contreras



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