SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK


CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]



Mike works for a major national newspaper, but he's better known, to Spartan Performance athletes, as the guy who produces our videos!  So if you see this guy pointing a camera at you make sure your awesomeness is showing.  Mike's a Kung-Fu black sash so don't get any ideas about attacking him if he gets close to you with the camera.



 ***************************************************************************************************************************This Saturday we'll be closing at 12pm.  We're headed over to CrossFit 516 in Mineola to do the Games Open 12.5 and then barbeque with our extended CrossFit family in Nassau County.  Tyler and Logan of CrossFit 516 were gracious enough to invite any CrossFit Suffolk athletes who'd like to do the last of the Open workouts at their facility and then share in some post-competition festivities.  Those wishing to join us should let us know so we can plan accordingly.  The athletes who cannot make it to CrossFit 516 can do 12.5 on Thursday, Friday or Saturday morning.


Members of Spartan Performance/CrossFit Suffolk are invited to "see Zach off" on Saturday evening, March 24th, at 7:30pm.  Zach is leaving us to serve our country in the United States Army.  Our loss, but the country's gain!  Join us!




Hamstring Pull   "In the not so distant past, I was having an issue with my squat. As I started to descend I would get a mild shake in my legs, almost like I could not control the weight. After a few inches it would go away, I would hit the hole and stand up no problem only to have the shake two inches from lockout. The next day I happened to be return a phone call from Louie Simmons and I asked him about the shake. His answer was brief and to the point.

Weak low back.

He told me the only lifters he has seen with a shake or wobble in the legs at the beginning and ending of the squat had a weakness in the low back.He then went on to say a weak back leads to hamstring issues. Strengthen the low back and hamstring pulls are a non-factor. He had seen dozens of football players over the years with hamstring pull after hamstring pull. Every one of them had a weak low back and flat erectors."John Welbourn, Talk To Me Johnnie  (John is the founder of CrossFit Football and a former NFL player)

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