29
Oct

SPARTAN PERFORMANCE: The Home of CROSSFIT SUFFOLK

 

The morning sessions will be held as scheduled with one exception:  The 11:15-12:15 session will be changed, for today, to 10:20-11:20am.  The evening sessions are canceled.  All changes are made due to Hurricane Sandy which is supposed to hit our area hard at noon!  Please be safe in your travels!

THERE WILL BE NO MORNING SESSIONS ON TUESDAY.  WE'LL ASSESS THE SITUATION FOR EVENING SESSIONS ON TUESDAY AFTERNOON AND REPORT OUR DECISION ON THE WEBSITE.

If you don't see a status for Tuesday evening it's because we lost power and were unable to get to an area with power and internet access.  Please be advised!

10 minutes to establish 1 rep max Push Jerk

–then–

3 rounds for total reps of:

2 minutes max pull-ups

rest 1 minute

2 minutes max Push Jerk, 115/75#

rest 1 minute

2 minutes max barbell step-ups, 20" box,  115/75#

rest 1 minute

Notes:  Step-ups should be alternating legs.  Barbell is carried in a back squat position.

 

This workout calls for a Push Jerk (Push Jerk [wmv][mov]), NOT a Push Press (Push Press [wmv][mov])  [Videos courtesy of CrossFit.com "Learn it, Know it, Live it."

 

 

 

IMG_7271


 11 Athletes Share Their Favorite Meals   "We vetted each of these recipes with Adam Korzun, former chef at the
Four Seasons Hotel Boston and now head diet­itian for the U.S. Ski and
Snowboard team. See each recipe’s “Why It Works” for Korzun’s take on
our athletes’ power meals
."—Gordy Megroz, Outside  [#8 on the list is 2x CrossFit Games Women's Champion, Annie Thorisdottir!–George]


Your Diet Isn't Building Any Muscle     This article is from TNation.com which means two things: (1) It will be full of good information and (2) it will feature photos of super-muscled bodybuilders.  While most readers of this blog aren't interested in bodybuilding most are interested in sound nutritional advice.  While you may not be interested in bodybuilding, as in the physique "sport", all should be interested in building muscle!  Don't let the photos of steroid using bodybuilders sway you away from obtaining sound information. 

The author, Bryan Krahn, knows his stuff and his comments regarding the Paleo diet are very similar to what the 14th Fittest Man On The Planet, Daniel Tyminski, related to me when I asked him, a few weeks before the 2012 CrossFit Games, if he followed the Paleo diet.  He doesn't!—George

4 Responses

  1. George

    Because you look like a child having a good time!
    I have one of you in a similar “pose” but taken from behind you, but it won’t make it to the website….lol!
    For some reason all the photos of you in a standing position, during that workout, didn’t have Dana coming in clearly.

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