SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups


WOD Demo with Cherie Chan – video [wmv] [mov] (Courtesy of CrossFit.com)


Burpee/Overhead Squat/Muscle-up Workout Description (Courtesy Of CrossFit.com)




Lisa 110lb clean


Your Brain And The Primal Blueprint

"Hi folks! I’m Emily Deans, M.D., a psychiatrist who normally blogs over at Evolutionary Psychiatry and at Psychology Today. However, Mark Sisson was kind enough to ask me to do a guest blog for Mark’s Daily Apple, and of course I am thrilled to oblige. My main interest is to explore how the differences in our modern lives and diets compared to a traditional/evolutionary experience may influence how our brains work and leave us more vulnerable to mental illness. If modern diets and lifestyle do leave us ragged in brain as well as body, The Primal Blueprint, being a practical diet and lifestyle that specifically emulates evolutionary conditions, would then theoretically be part of an antidote to modern mental health problems."




On Saturday, April 23rd 2011, Muay Thai kickboxing seminar will be presented by 2009 WMPF World Champion Mehdi Pouroskoui at Vamos Brazilian Jiujitsu!  The contact person is Muay Thai coach, George Lederer (631-219-4945, glederer@mccsd.net ).


  • World Professional Muay Thai Champion (WPMF) 2009
  • Macau Professional 80 kg Muay Thai Champion (WPMF) 2007
  • PK-1 Muay Thai Champion 2006
  • World Professional Muay Thai Champion (WPMF) 2003
  • World Professional Muay Thai Champion (WPMF) 2002
  • Pro Boxer – presently ranked 5th in Canada
  • Lumpini Stadium winner: August 2003, Thailand, (30 second K.O.)
  • Muay Boran winner: December 2005, Bangkok, Thailand (2nd round K.O.)
  • Rajadamnern Stadium winner: December 2005, Bangkok, Thailand
    (2nd round K.O.)
  • Pacific Northwest Kickboxing Champion: Oct 2001
  • Canadian Muay Thai Champion: October 2000
  • Western Canadian Champion: June 1999
  • 7th Degree Black Belt

Mehdi owns and and is the head coach of KB-ONE Muay Thai/Kickboxing Academy in Vancouver, Canada and is recognized as one of the best Muay Thai coaches in North America and one of the few North Americans invited to fight at the most prestigious Muay Thai events in Thailand.

Learn with a professional to sharpen your stand up skills for Muay Thai, kickboxing and MMA!

ALL levels of experience are encouraged to attend!

Cost is $75.00 pre-registration before April 23rd and $100.00 on the day of the seminar.

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