SPARTAN PERFORMANCE:  The Home Of CROSSFIT SUFFOLK

10×2 Sumo Deadlifts @ 60% – rest 45sec.

3 rounds of:
90sec. max rep Double?Unders
90sec. max rep SDL Hi?Pulls 95/65lbs
90sec. max rep OHS 95/65lbs
?rest 90sec.
For total reps of EACH movement.

Notes:  Scale double unders to singles ONLY if you cannot do ANY Double Unders.

           If you can do one double under at a time THEN do so…use this workout to work on your double unders.

          Use the same bar for both barbell exercises even if you are scaling one exercise.

Melissa E.

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Public Service Announcement:  DO NOT STACK THE 12" WOOD PLYO BOX INSIDE THE 20" WOOD PLYO BOX.  Major surgery had to be performed to separate the boxes.  This procedure took considerable time.  We had to assemble a team consisting of a collegiate All-American scholar and athlete, a supervisor of the most prolific propane company on Long Island, a physical education teacher, a CPA and an Iron worker to separate the boxes.  If you're keeping score it was the iron worker who was most successful.  If you are unsure what I'm talking about just don't touch anything constructed of wood.  Violators of this rule will be subjected to an onslaught of sarcasm the likes of which have never been seen.  It will be traumatic and it will be merciless.

You're welcome!

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HOLIDAY SCHEDULE

 On Thanksgiving Day and Black Friday–that's November 22nd and
23rd, there will ONLY be morning sessions at 9-10am and 10-11am.  There
will be NO 6:30-7:30am session and NO evening sessions on these two days.

 
Saturday, November 25th schedule will be the usual Saturday morning schedule.

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What's The Paleo Diet?  "Certainly, if you’re on a weight-loss journey, suffer from an immunological disorder,
or committing to a 30-day dietary re-set (like the Whole30), a
super-strict, orthodox approach to Paleo may be the perfect starting
point for you. I’ve done a couple of these Paleo re-sets myself. But as a
general matter, my diet is not about strictly, slavishly, and
mindlessly mimicking the diets of our Paleolithic ancestors. Rather, the
way they ate simply gives me a starting point from which to decide how
to eat in the modern world. I make my choices by considering the health
risks and consequences of the foods I eat."—Nom Nom Paleo

Awaken The Glute Monster     "To sum up, the glutes produce hip extension and external rotation,
are primarily fast-twitch and high force producing, and are very
difficult to completely fatigue.

Think of a skating stride in
hockey. The toe turns out so the flat of the blade can dig into the
ice (external rotation and abduction), and then the hip extends back into the ice to provide some forward movement (extension).

Additionally,
think of a running back in football about to make a sharp cut and
speed burst. The hard rotation and extension of the hip causes them
to shoot the gap and get in the house for 6, whereas the guy who
needs a set of suspenders to hold up his pants is left in a pile on the
30-yard line.

While this is all well and good, most people tend
to sit all day in cubicle farms, making their glutes less than
ideally formed and functional. This means most hip extension work
gets picked up by the glutes' little brothers, the hamstrings, and to
a less desirable degree, the lumbar spine."—Dean Somerset for TNation.com