SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


15 minutes to practice or test a Tall Snatch. DEMO VIDEO

"The tall snatch is simply the third pull of the snatch. It is begun with the lifter standing tall with no bend in the knees; some coaches will start the movement with flat feet and others on the toes. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the overhead squat position."–Catalyst Athletics

12 minute AMRAP of:

50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).




It's time to revisit the topic of women and weightlifting.

We will revisit this topic every so often because it comes up EVERY week at the box.  With the popularity of CrossFit soaring more women are interested now than ever before.  Most of the women with a desire to to use CrossFit as their method of achieving their fitness goals have the same unwarranted concern:  They don't want to get "bulky", "huge", "all muscley" (is that even a word?) and they want to "just tone".

To the women who are concerned please direct me to ANY woman this has happened to that WAS NOT USING STEROIDS.  Please, just one.  Show me a photo, get me a web address.  Anything.

Let's take a look at some of the FITTEST WOMEN ON THE PLANET, some of the top finishers of the 2012 CrossFit Games.  Bear in mind that these women lift more weight and train harder than most of the population:

Annie Thorisdottir                                               Camile LeBlanc-Bazinet

CrossFitGames_Annie_Winner_1 Camille LeBlanc


Julie Foucher

Julie foucher

                                                                       Talayna Fortunato



Elizabeth Akinwale

Elizabeth Akinwale

 These women are not overly-muscled, bulky, or manly looking by any stretch of the imagination.  If they didn't get freakishly large muscles you won't either.  The above women are forged by sound training methods, hard work and proper nutrition.  They are fit, strong and holy mackeral–they're TONED!

The women, professional bodybuilders also known as "physique athletes", pictured below combined hard work, sound nutrition and STEROID USE.  THEY ARE NOT CROSSFITTERS.  Most are not athletic.

Ana Claudia Pires

Ana Claudi Pires

Kim Chizevsky

Kim Chivesky

Irene Anderson

Irene Anderson

Women, hell, most men don't have enough Testosterone in their bodies to get this muscular.  One cannot achieve this degree of muscularity by just lifting weights.  The bodybuilder women, of this caliber, use chemical enhancement.  THIS CANNOT HAPPEN TO YOU WITHOUT STEROID USE.  There are no exceptions!

The pro-bodybuilder class of "physique athlete" is an extreme class.  Other extremists consist of certain models:



and world-class marathoners:

Deena Kastor


Joan Benoit

Joan Benoit

Paula Radcliffe



We admire the marathon runner's dedication to their sport and they certainly have excellent endurance, but they have virtually no power, little strength and outside of running long distances, don't have much to offer in all-around athletic ability.

Now if you had to emulate a body type or training methodology who would give your vote to: the pro-bodybuilder, the model, the marathon runner or the CrossFitter?

We believe the choice is easy.  You might as well look great while you're mentally and physically strong,  fit, flexible, well-balanced and awesome!  CrossFitting is the way to go!

Please pass this along to those who need the education.  If you're reading this, chances are you are like-minded and don't need to be convinced.  You know someone that needs this though.  Please spread the word.  We have to combat the misconceptions and nonsense that passes as knowledge.

Part 2:  If You Weight Train For Athletic Performance or CrossFit and You're Female You Will Run Into Female Detractors

There is a strange phenomenon amongst women.  A woman who engages in weight training or power sports will inevitably receive criticism from women in their family or from their job or some other social circle regarding their physical development.  It is reported to me time and again.  When we inquire about the physical condition of the detractor we are ALWAYS given the same answers.  The detractor is either obese or very thin with no muscle tone at all ("skinny-fat").

We're not sure why this is, but we believe it's a combination of ignorance and jealousy.

The solution is simple:  Disregard their comments.  Don't allow their negativity to creep into your mind.  Shut them out and continue getting stronger.

Keep this in mind.  Two British Olympic athlete women were allegedly criticized for being "overweight" by the UK Athletics.  Both women are Heptathletes.  The Heptathalon is comprised of seven events: the 100-meter hurdles, the high jump, the shot-put and the 200-meter sprint on the first day, and the long jump, the javelin and the 800-meter run on the next day.  If there is one event that most resembles the power development of a CrossFitter it's the heptathalon.

Below are photos of the "fat" athletes:


Jessica Ennis, 5'5", 126lbs.

Jessica Ennis

Louise Hazel  5'6", 128lbs. 

Louise Hazel

Yeah, we're not sure what the UK Athletics officials are looking at either.  There must be some jealous bitc…ugh…women, in that organization.  Maybe they think all the women athletes should look like the marathoners.  It just goes to show that no matter how hard you work and how much you achieve they'll be someone who isn't willing to be happy for you.  They are to be ignored.


Hopefully you have a better idea of what will and won't happen when you train to improve athletic performance, training to improve strength, power, balance, coordination, stamina, endurance and flexibility.  Hopefully you can make others see the light…..or what "toned" really means.—George

  Strong is the new skinny



7 Responses

  1. Lauren

    I wish I could be “fat” like those 2 UK athletes!
    It’s a shame what society has brainwashed people to believe what a woman “should” look like. You see these celebrities online and in magazines who look so frail and skinny, that they look terminally ill. This is what young women are looking up to nowadays and it’s sad, unhealthy and just plain stupid. Thankfully, I am smart enough to know better and can pass that knowledge along to my children. Let’s just hope that they listen, for once! 🙂

  2. That picture of the model will haunt my dreams! Its funny how some people can so easily forget the meaning of the word “extreme” and look at pictures and say “oh so thats what I should/would look like”. I’m sure the idiocy coming out of Turkey in regards to athletics “destroying” womanhood (http://www.dailymail.co.uk/news/article-2185510/Newspaper-columnist-provokes-worldwide-outrage-saying-Olympic-Games-destroying-female-figure.html) isn’t exactly helping either. Although most people wrote the guy who said it off as a jackass I’m sure there are still plenty girls out there (and guys too) who will agree with the idea that women should look like a Barbie doll. Sad.

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