SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK


10 minutes to work up to 1RM Snatch


12  HSPU
12 Hang Power Cleans 185/120#
10  HSPU
8 Hang Power Cleans 185/120#
4 Hang Power Cleans 185/120#
4 Hang Power Cleans 185/120#
8 Hang Power Cleans 185/120#
12 Hang Power Cleans 185/120#

For time.



One of our athletes is currently undergoing physical therapy for corrective surgery he recently had.  His therapist remarked on what a significant difference there is in his recovery as compared to the others receiving similar therapy.  Our athlete explained what type of training he does with us and he showed her our website.  She asked, "What is it…a meathead gym?"

The below photo is for you Physical Therapy Lady.  Here's some of our athletes.  Would you look at the below photo and characterize us as a "meathead" gym?

I didn't think so!

Now if only you could have heard the conversation these demure women were engaged in….let's just say sailors and truck drivers would blush! 

Train Hard…then laugh, have fun, eat good food and drink water….simple!



Turbocharging Digestion   "Quality protein shakes remain a staple in my muscle building diets, even for guys with stomach problems. However, quality matters. Many of the protein powders lining the big supplement store shelves are made of the cheapest ingredients and loaded with fillers – a veritable gut bomb for the digestively challenged.

As with most things in life, you get what you pay for. Only buy from brands you trust that offer a money back guarantee, especially if your gut happens to not approve.

Some truly sensitive individuals might require an unflavored protein. If these powders still cause cramps or discomfort then BCAAs and Leucine are your new muscle-building best friends. I've yet to encounter someone who has trouble with these amino acid supplements."Jason Maxwell for TNation.com


We Burn As Many Calories As Hunter-Gatherers, So What Makes Us Fat?   "While we’ve always assumed that humans’ ancient ancestors must have been more active than today’s modern Westerners — with our office jobs, our cars and our TV sets to keep us sedentary — new measurements of actual energy expenditure are surprising. They show that people in traditional foraging societies do indeed participate in more physical activity, but that their total energy output is almost identical to that of today’s pudgy Westerners. This counterintuitive finding is explained by the foragers’ lower basal metabolic rate: they expend less energy while at rest, even when we compare people of the same size and age."—Laura Blue for TIME.com


The Garage Games, Battle For Long Island is just a month away!  For further information and to register click HERE!  Interested in competing?  Here's a perfect opportunity.  You only have to travel to Happauge.  What questions do you have???  Talk to us!

Garage games

4 Responses

  1. Barbara Olsen

    Omg……maybe he is going to or where I used to go!!! The lady asked me why squats with 15 pound dumbells wasn’t enough……..I told he what I usually squatted and she asked why did I want to lift so heavy…. Then proceeded to tell me that I was getting older and should slow down lmao! Now my pt guy is awesome! He is a fan of what we do and together we are working hard to get me back!

  2. George

    I’m astounded by the level of ignorance that exists among doctors, physical therapists and lay people.
    When you find a good PT or a good MD make sure you spread the word because they are rare and worth their weight in gold!
    I’m glad you have a good PT….now hurry up and get back!

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