SPARTAN PERFORMANCE                               CROSSFIT SUFFOLK


Power Snatch   3-3-3-3-3



CrossFit Games 2012 Open Workout

Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

View the full workout description



Micky….31 weeks pregnant and strong!   IMG_1964



 Full Squats Or Not    "To summarize: Back squats that break parallel are safe for the knee and should form the basis of your training. If you are a weightlifter, do both front and back squats unless there is a problem that prevents you from performing one or the other. Place the heels about shoulder width apart, toes at a 30 degree angle and go slightly below parallel; avoid bringing the knees together as you recover from the bottom position. There is no research that proves going below parallel when performing a squat is detrimental in any way physically, certainly not the research done by Karl Klein and reported in his book, The Knee in Sports. Don’t play telephone with the facts."Tommy Suggs for Starting Strength


RotatoReliever: An Effective New Option For Repairing Shoulder Injuries   "There is a new invention out there that is producing outstanding results getting people with shoulder pain back into action. This new product, the “RotatoReliever” looks to be a simple, affordable, effective way to bring people back from shoulder pain purgatory. I’m not here to blow a bunch of smoke, but rather I’ve used this thing for my own nagging shoulder ailments with significant results."-Shaun Mirjavadi for Elite Fitness Systems

[Note:  The RotatoReliever sounds promising, but we have no experience with the device.  We don't know anyone, personally, who has used it.  The re-posting of the above article should not be viewed as a product endorsement.  We would like to try it though!]

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