SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK


Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

(Space consideration may cause us to switch to bumper plates in place of barbells–be advised.)


WOD Demo at R.A.W. Training – video [wmv] [mov] [ [HD mov] (Courtesy of CrossFit.com)





The Festivus Games are being held on August 4th 2012, locally hosted by CrossFit 516.  Click on the link to find out more.  Click here to register.  Amanda stepped up already and registered.  Amanda is the first from CrossFit Suffolk to register.  This competition is geared toward the novice and intermediate athlete.  Sign up…you'll be glad you did!


My Favorite Upper Body Lift     "I started with 95 pounds. Pathetic. Keep in mind that at the time, I was bench-pressing 410 pounds.

After two months of steady pressing, my bench rose to 440. One month later, it rose to 455.

I fell in love with the press, first because of the effect on my bench press. Now it's no longer a means to an end, but the end itself. The press has become a mainstay in my training program and easily my favorite upper body lift."—-Jim Wendler for TNation.com


News: Vegetarian Diet Is Bad For The Thyroid   "Experts believe a lack of iron from reduced red meat consumption and large amounts of soya in some vegetarian meals has contributed to the increase of more than 300 per cent in Scotland’s thyroid drug bill."Chris Highcock, Conditioning Research


3 Responses

  1. One word for you fellow Spartan… “Vigilance.” (its gotta be said in a really awesome kind of Optimus Prime kinda voice tho, or Leonidas from 300.)

Leave a Reply