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Congratulations Alisa!  Alisa did her first bar-muscle-up yesterday!   5 COMMON STRETCHING PITFALLS Workout of the Day Snatch-grip deadlift 1X5 @ 90% of power snatch 1RM 1X5 @ 100% of power snatch 1RM 1X5 @ 110% of power snatch 1RM 4 rounds for time of: 5 KB clean & jerk...
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CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

    CrossFit Suffolk…helping brides look awesome in an open-back gown since 2008.  Tiffany Y., our latest bride-athlete shown below.     MURPH-WHY WE DO IT NUTRITION: WHAT’S THE SCOOP WITH CREATINE? It has begun.  Two athletes have done...
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  MICHAEL MURPHY (“MURPH”): SEAL Makes Distress Call In Storm Of Enemy Fire IS CALORIE COUNTING RIGHT FOR YOU? WHY EVERYONE NEEDS TO MEDITATE Workout of the Day Power Clean 1X5 @ 60% 1RM 1X5 @ 70% 1 X AMRAP@ 80% NOTE: use 90% of your 1-rep max as your 1 rep max...
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CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

  This guy was able to retract his head into his chest cavity while rope climbing…pretty impressive!    Who is this master of the low-profile rope climb?   A GUIDE TO SURVIVING MURPH WHY EXERCISE IS THE BEST MEDICINE FOR YOUR BRAIN If you’re a women and...
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  WHAT EVERYONE NEEDS TO KNOW ABOUT LUNGES CROSSFIT MURPH: EXPLAINED, TIPS, TRICKS, TIMES Workout of the Day Back Squat 1X5 @60% 1 rep max 1X5 @70% 1X AMRAP @80% NOTE: Use 90% of your 1-rep max as your “working” 1-rep max when figuring your percentages. 10 minute...
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Rachel S. HOW TO SURVIVE MURPH Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target...
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  The above video focuses on proper push-ups for chest growth.  We like the video because of the detail of the form.  We do not like that the instructor cannot or refuses to pronounce the letter “R”. YOUR WARM UP DOESN’T HAVE TO SUCK TOP NUTRITION MISTAKES...
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YOU’RE MISSING THIS PROTEIN THE CRITICAL DIFFERENCE BREATHING CAN MAKE Workout of the Day 7X1: Jerk NOTE: Load by feel 8 minute AMRAP: 10 burpees 10 push press 95/65# Farmer Walk: 1 minute, 45 seconds, 30 seconds Post your scores to the Whiteboard.
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Mike K. making his way up the peg board.   6 REASONS TO TAKE THIS OVER THE COUNTER DRUG WHAT TO DO IF YOUR GENETICS SUCK Workout of the Day CrossFit Striking –OR– 40 minutes of: 1200 meter run 7 rounds of: 5 pull-ups 10 push-ups 15 air squats 800 meter run 5...
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Dan N. TROUBLESHOOT YOUR OVERHEAD PRESS 15 REASONS LIFTING IS BETTER THAN CARDIO Workout of the Day Power Snatch: 5X2 NOTE: Load by feel, do most work in the 70-80% range 10 minute AMRAP: 6 DB snatch (each arm) 50/30# 40 double unders 1X10: D-Ball Clean & Drop 100/70# Post...
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