SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK


2012 CrossFit Games Regional: Individual Event 2

For time:
Row 2000 meters
50 One-legged squats, alternating
225 pound Hang clean, 30 reps


 WOD Demo from the South East Regional – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)



IT'S JUST ABOUT TIME…..The Whole 30 Challenge begins in a few short days.  May 1st 2012, to be exact.  Get your food and meal plans in order.  Let us know if you're IN!!  This is a voluntary program.  We will not be coming to your house to look in your fridge and cupboards.—George

I'm Starting A Whole30/Eat Clean Challenge.  How Do I Prepare?    "The most important part of any challenge is in the millisecond between the time you see a food and decide to put it in your mouth."—-Eileen Shreiber, Life. Beyond Rx.


CrossFitter Signs With Steelers    "Johnson credited the CrossFit training methodology for
making his career dream a reality.  “All my numbers just drastically increased,” said the 6-foot-2,
242-lb. athlete. “And all that has to do with CrossFit.”

The numbers on key football tests:
• 30 reps of a 225-lb. bench press vs. 26 reps before CrossFit.
• A 4.49-second 40-yard dash vs. 4.69-second before CrossFit.
• A 36.5-inch vertical jump vs. 33.5 before CrossFit.
• A 4.01 short-shuttle run vs. 4.29 before CrossFit."Andrea Maria Cecil, CrossFit Journal, April 2012


The Dragon Flag    "The rectus abdominis function primarily as a stabilizer muscle – they keep your torso upright while you're standing, walking, or performing other movements.

For this reason, the best way to work your abs is to use them to stabilize your trunk in difficult positions. The less leverage you have when supporting yourself in these situations, the harder the abs must work to keep the body aligned."-Al Kavadlo for TNation.com


Lisa's Dragon Flag while sporting a cast on her right leg back in October!


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