5 rounds for time of:

12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

Scale as necessary.  USE the same bar for all three lifts.


Be Advised:  On Thursday (tomorrow) from 6-9pm Vamos Martial Arts is hosting a seminar by Brazilian Jiujitsu world champion Roberto "Cyborg" Abreu.  During the time of the seminar we're going to make every effort to keep the noise level to a minimum.  The Vamos Martial Arts staff is acclimated to teaching in the noisy environment of shared space with a CrossFit gym, but visiting trainers are not necessarily used to this.  We will be playing the radio lower than usual and we're not going to schedule a workout that will cause heavy barbells to constantly be dropped.  Your cooperation is much appreciated!

Besides,  you don't want this guy mad at you!Thumb_size1 cyborg

Newsday: CrossFit Gyms

CrossFit on Long Island made it to the "big time" yesterday when it was featured in the Explore LI section of Newsday! 

Maximal Strength Training For Muscle Mass
Don't judge the article by the title or by the pictures that accompany it.  There is excellent information on strength training contained within!

Eat Protein For Breakfast For A Better Workout And Better Cognition
"The reason high-protein breakfasts are so effective is that they produce a very moderate, gradual increase in blood sugar and insulin that is sustained for a longer period than with a high carb meal.  The effect is a more steady supply of glucose to the brains and muscles, which produces better cognition and physical performance."—-Charles Poliquin

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