CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Workout of the Day
8 minutes to establish a 1 rep max in the following barbell complex:
3 deadlifts
2 hang cleans (power or squat)
1 front squat
1 shoulder to overhead
(yes…same complex as last Saturday)
4 Rounds
10 Box Jump – 24/20?
10 T2B (Toes to bar)
Rest 3min, then:
3 Rounds
10 Barbell Kneeling Rollout
5 Hang Power Snatch – 95/65lbs
Post your scores to the Whiteboard.
GET YOUR T-SHIRT OR SWEATSHIRT ORDER AND PAYMENT IN BY MONDAY!!
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WE’RE LOOKING AT FEBRUARY 15TH 2014 AS THE DATE FOR OUR NEXT GALA EVENT….OUR ANNUAL AFTER-THE-HOLIDAYS-EXTRAVAGANZA!
Save the date. Mark your calender. Arrange for baby-sitting. If you absolutely have to socialize with other human beings this will be the event to attend! Don’t be the person who has to hear about how great it was when it’s over. Make history!!
Date is subject to change if enough cool people have prior plans or commitments…or we might just say that we don’t care. Be prepared!
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HOW TO HIP-HINGE LIKE A BOSS “In more rudimentary terms the hip hinge involves any flexion/extension originating at the hips that involves a posterior weight shift.
And if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
– See more at: http://www.tonygentilcore.com/blog/hip-hinge-like-boss/#sthash.Zybwhev1.dpuf
In more rudimentary terms the hip hinge involves any flexion/extension originating at the hips that involves a posterior weight shift.
And if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
– See more at: http://www.tonygentilcore.com/blog/hip-hinge-like-boss/#sthash.Zybwhev1.dpuf
n more rudimentary terms the hip hinge involves any flexion/extension originating at the hips that involves a posterior weight shift.
And if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
– See more at: http://www.tonygentilcore.com/blog/hip-hinge-like-boss/#sthash.Zybwhev1.dpuf
nd if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
– See more at: http://www.tonygentilcore.com/blog/hip-hinge-like-boss/#sthash.Zybwhev1.dpuf
In more rudimentary terms the hip hinge involves any flexion/extension originating at the hips that involves a posterior weight shift.
And if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
– See more at: http://www.tonygentilcore.com/blog/hip-hinge-like-boss/#sthash.Zybwhev1.dpuf
n more rudimentary terms the hip hinge involves any flexion/extension originating at the hips that involves a posterior weight shift.
And if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
– See more at: http://www.tonygentilcore.com/blog/hip-hinge-like-boss/#sthash.Zybwhev1.dpuf
n more rudimentary terms the hip hinge involves any flexion/extension originating at the hips that involves a posterior weight shift.
And if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.
– See more at: http://www.tonygentilcore.com/blog/hip-hinge-like-boss/#sthash.Zybwhev1.dpuf
And if we wanted to be super-duper simplistic, and separate ourselves from the notion that a hip hinge is the same thing as a squat pattern – WHICH IT ISN’T! – we can break things down like this:
Hip Hinge = maximal hip bend, minimal knee bend.
Squat = maximal hip bend, maximal knee bend.“—-Tony Gentilcore
They don’t get much cooler than me… But it’s my sons birthday, I still want to live a longer so I’m going to bow out of this event. 😉