SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK



For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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


Kyle was #5 on the CrossFit Total yesterday at Spartan Performance!  Kyle had one of the best Presses with 195 pounds!  Great job!


 CF Total Top (Baker's) Dozen Men

John M.                      1085   

Zach                            830

Grady                          825

Stephen L.                   810

Kyle                            805

Greg                           795

Ryan A.                      785

Sal                             775

Sean                          765

Mike D.                      735

Johnny                       735

George                      710

Ric                            705

CF Total Top Women

Ryan M.                     456

Janie                         420

Janine                       401

Barbara                     380*

*- Barbara's Press was below her normal Press due to a shoulder injury.


Ryan M. has been working hard and hitting PRs in just about every lift!




Dear Mark: Should I Consume Caffeine Before My Workout?   "Caffeine does not dehydrate you or cause you to overheat. It’s “safe.” It’s not bad for the active athlete."Mark Sisson, Mark's Daily Apple

"Whatever the case may be, the literature is pretty clear that caffeine improves endurance performance, perhaps by enhancing fuel partitioning or making exercise more tolerable and enjoyable."Mark Sisson, Mark's Daily Apple


Optimal Sleep Positioning   "So when I see a physiotherapist who has spent many years around tribal and zoological populations, and he observes constants in how they rest, I consider that information relevant. I don’t take it for granted when the physiotherapist says that tribal populations simply don’t have many musculoskeletal problems. I deem that highly relevant. In the same way that a series of adaptations resulted in the evolution of various species, they have adapted to using particular methods of rest that prevent getting gunked up hips, knees, backs, and shoulders. I’m an anatomy and physiology nerd because it helps you and me get better."Justin Lascek, 70s Big

2 Responses

  1. Sean

    I would like to congratulate George on a big 35# pr on his deadlift and a pr on his total! Very inspirational to see George hit pr’s like that while he has all of us to watch. Great job on your total also looking around and seeing all of the pr’s and huge toatals great jon training us.Thanks George and Lisa

  2. George

    Thanks very much for the kind words Sean!
    Hitting PRs is always good but it doesn’t compare to watching the athletes you train develop, improve and get their PRs!
    I probably learn as much from my athletes as they learn from me!

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