April 3, 2008
Five rounds for time of:
15 36# KB swings
20 40# db renegade rows
April 2, 2008
Five rounds for time of:
30 glute/ham sit ups
25 back extensions
April 1, 2008
Four rounds of 800 meter run for time
rest in between rounds as necessary
March 31, 2008
"Fran"
3 rounds, 21-15-9 reps, for time of:
95# Thrusters
Pull-ups
March 30, 2008
Rest Day
March 29, 2008
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Thrusters, 45 pounds (reps)
In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep.
Add your points and post them to comments.
March 28, 2008
Split jerk 1-1-1-1-1-1-1
March 27, 2008
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
March 26, 2008
Rest Day
March 25, 2008
"Barbara"
5 rounds for time of:
20 pull-ups
30 pushups
40 situps
50 squats
Post time to comments
March 24, 2008
30 Muscle-ups for time
For those who can muscle-up
Those not at that point yet will go through the muscle-up "clinic" and sub pull-ups, ring dips and "bar" muscle-ups.
From the November 2002 Crossfit Journal:
Here’s how to do a muscle-up on the rings:
1. Hang from a false grip
2. Pull the rings to your chest or "pull-up"
3. Roll your chest over the bottom of the rings
4. Press to support or "dip"
and:
Here are some tips for rolling your chest over the bottom of the rings:
1. Stick your nose as far over the rings as possible
2. Drive your elbows from down in front of you to up and behind you
3. Keep the rings as close to your body as possible
4. Tighten your gut
5. have the meat of the thumb trace a line from collarbone to the armpit, just above
the nipple
March 23, 2008
Clean and Jerk 1-1-1-1-1-1-1
March 22, 2008
Three Rounds for time of:
75# sandbag carry
25 Burpees
10 Ring Dips
March 21, 2008
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Post time to comments.
March 20, 2008
Four rounds for time:
400 meter run
rest 2 minutes
Post time to comments
March 19, 2008
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of "rotate", the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.
Add your points and post them to comments.
March 18, 2008
As many as possible in 10 minutes of:
54 #(1.5 pood) KB snatches, alternating hands
March 17, 2008
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
March 16, 2008
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
March 15, 2008
Squats 1-1-1-1-1-1-1
Post loads to comments
March 14, 2008
"Elizabeth"
21-15-9 reps of:
135# Clean
Ring Dips
March 13, 2008
Five rounds for time of:
30# Turkish Get ups, 5 reps each hand
30# dumbell snatch, 10 reps each hand
lunge walk with dumbells pressed over head, 15 steps
March 12, 2008
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Training at a typical gym isn’t a bad thing. It’s just not the best thing one can do to achieve an elite level of fitness. The goal of many gym trainees is to look good in a t-shirt. Not an unworthy goal, but not a very lofty one either.
Most gyms are filled with machines designed for ease and convenience in a "workout". Most of these machines do not simulate any movement found in sports or nature. As we see it, this is a problem.
Machines, however, can help one look good in a t-shirt. BORING!
Most gyms have free weights. Those using free weights will often attempt to isolate a muscle group or two, perform 3 sets of 10 reps, with 2-5 minutes rest in between sets with the goal of looking good in a t-shirt. BORING!
Most gyms have cardio machines.The users typically go for a long time at a slow pace. We know of some "gym rats" who believe they’re something special because they spend 2-3 hours a day walking on a treadmill while watching TV or reading the paper while on the stationary bike. Oh so BORING!
The only thing worse than being bored during a workout is not realizing that the above described typical gym participants are virtually doing nothing to make themselves more efficient for the action of real life.The above machines or exercise methodologies do little to improve the function of the central nervous system. They have almost nothing to do with carrying groceries or small children, sport enhancement, injury prevention or winning a life and death battle.
We use a variety of tools: barbells, dumbells, kettlebells, medicine balls,rings, pull up bars, sandbags, jump ropes, climbing ropes, and more combined with powerful, full body movements to achieve greater strength, greater "cardio" and greater nervous system performance. We do so at high intensity with constantly changing variables. The payoff: quick and great gains in strength, endurance, nervous system adaptations, athletic enhancement like you’d get as a professional athlete, and mental toughness. Oh yeah, we’re about performance, but a by-product of the training is that we look good in a t-shirt as well.
Our training may not be for everyone. Typical gyms have their place. If you’d like to move beyond just trying to look good or if you’d like a greater challenge than getting through the morning paper while
walking on a treadmill there is a different path you can take. Give us a call. We’ll explain why taking the path of least resistance isn’t necessarily the better way. We’ll explain why the challenging path yields the greater payoff.
March 11, 2008
Run 5k
Post time to comment
March 10, 2008
5 rounds for time of:
75# Sandbag Carry, 30 steps
Box Jumps, 30 reps
20# Wall Ball, 30 shots
March 9, 2008
Squat Cleans 3-3-3-3-3-3-3
Post loads to comment
March 8, 2008
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
March 7, 2008
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
March 6, 2008
5 Rounds of:
KB swings, 20 reps
Turkish Get ups, 5 reps each hand
March 5, 2008
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
March 4, 2008
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
March 3, 2008
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
March 2, 2008
Rest Day
March 1, 2008
"Angie"
100 pullups
100 pushups
100 situps
100 squats
post time to comments
February 29, 2008
Back Squats 3-3-3-3-3
Post loads to comments
February 28, 2008
7 Rounds for time of:
95 pound Sumo-deadlift high pull, 10 reps
10 Ring Dips
Post time to comments
February 27, 2008
Rest Day
February 26, 2008
Five rounds for time of:
400 meter Run
50 squats
30 back extensions
Post time to comments
February 25, 2008
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Post loads to comments
February 24, 2008
five rounds for time of:
800 meter run
2 pood kb swings, 30 reps
pullups, 30 reps
post time to comments
February 23,2008
Rest Day
February 22, 2008
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pullups
Post reps for both exercises in all rounds
February 21, 2008
Four rounds for time of:
400 meter run
50 squats
Post times to comment
February 20, 2008
Hang Squat Clean 3-3-3-3-3-3-3
Post loads to comment
February 19, 2008
Skill Development and Practice
February 18, 2008
Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comment
February 17, 2008
"Annie"
50-40-30-20-10 rep rounds of:
Double Unders
Situps
Post time to comments
February 16, 2008
Run 5K
Post time to comments
February 15, 2008
Skill Development and Practice
February 14, 2008
"Fran"
3 rounds, 21-15-9 reps, for time of:
95lb. Thrusters
Pullups
Post time to comments
February 13, 2008
"Randy"
75 pound Power snatch, 75 reps
Post time to comments.
February 12, 2008
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
February 11, 2008
Skill Development
February 10, 2008
Deadlift 1-1-1-1-1-1-1
Post loads to comments
February 9, 2008
Run or Row 5K
February 8, 2008
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Supermans
30 Wall ball shots, 20 pound ball
45 Towel pullups
February 7, 2008
Skill Development
February 6, 2008
Push Jerk 3-3-3-3-3-3-3 reps
Post loads to comments
February 5, 2008
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
February 4, 2008
Back Squat 3-3-3-3-3
February 3, 2008
Rest Day
"We must remember that one man is much the same as another, and that he is best who is trained in the severest school." Athenian General Thucydides
February 2, 2008
February 1 2008
As many rounds as possible in 10 minutes of:
45# Sumo deadlift high-pull, 50 reps
95# Press, 7 reps
January 31 2008
3 Rounds for time of:
225 lb. Deadlift, 15 reps
15 handstand push-ups
15 pull-ups
95 lb. Thruster, 15 reps
Spartan Performance/CROSSFIT SUFFOLK is dedicated to training beyond being in "good shape". The goal at Spartan Performance is elite fitness. We achieve this through the use of barbells, dumbells, kettlebells, Olympic lifts, slow lifts, gymnastics exercises and track and field events. We use the CrossFit method. The workouts are varied and the results are dramatic.
Our goal is to train those from all walks of life to achieve a level of fitness not thought possible, to foster a "culture of fitness" and do so in a challenging, supportive environment.
January 30 2008
Rest Day
