CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

4
Feb

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

The combination of Olympic Lifting, Power Lifting, elements of gymnastics,  and kettlebell work in addition to commitment and consistency along with a sound nutritional plan make for Melissa’s strong back and shoulders!

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Rich Froning’s 225 pound Isabel – [video]

Watch 3 time CrossFit Games Champion, Rich Froning, complete 225 lbs. “Isabel” in just over 6 minutes then he walks over to a computer screen and signs up for The Open.  Bear in mind that when we do “Isabel” RX’d weight for men is 135 lbs.!  Froning scales up by 90 lbs. and uses flawless technique.

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DON’T LIKE CROSSFIT?  WE DON’T CARE

This essay was written by Lisbeth Darsh.  Darsh is one of my favorite “CrossFit” writers.  (There are 5 or 6 others).—George

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My Desert Island Exercise: Core Twist (Jathara Parivartanasana) 

This is truly a full-body pose. In addition to the strengthening of the core, shoulder, and legs, another benefit of this exercise is the detoxification of the internal organs – liver, spleen, and intestines – and providing great aid in the alleviation of lower back pain.Jonathan FitzGordon for Breaking Muscle

 

 

By popular demand….we’ll do this one today since we were unable to do it yesterday:

Workout of the Day
Push Jerk 1 rep max (Use racks or blocks)
One round for time of:
500 meter row
20 dumbbell push press 40/20#, 10 per arm
20 weighted sit-ups 35/15# plate
20 burpees
20 ring dips
20 dumbbell hang power cleans 40/20#, 10 per arm
20 overhead lunge steps 35/15# plate
20 dumbbell power snatches, 40/20#, 10 per arm

{Note:  All dumbbell exercises are single arm.  Exercises with a plate are done using both hands on the plate.  Overhead lunge steps may be done walking or standing in place, alternating steps.}

Post your scores to the Whiteboard.

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