Meet Hector Delgado

Last October, a disabled Marine named Hector Delgado stopped by our facility for a training session one evening while he was in the area for business. Mr. Delgado was injured in an accident in Iraq in 2003. What took place that evening was an amazing lesson in perseverance and fortitude, both mental and physical. Hector cranked out a workout that had everyone in the room that night in awe. Last week the Wall Street Journal online edition conducted an interview with Hector at Spartan Performance/CrossFit Suffolk in Long Island, NY, where he trains regularly. Above is the video of the interview/workout. Here's the link to the rest of the article:
http://s.wsj.net/public/resources/documents/info-WORKOUT09.html

Jake vs. the Kettlebell

WOD:

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene got 359 reps (20lb vest). Josh Everett got 357 reps. How many reps can you do?

Sam W. - Heavy Thrusters (135 pounds)

WOD:
5 rounds for time:

Row 500m
135-pound Thruster, 7 reps

Trainer's corner: Try to get this one done in under 20 minutes.

Mount Snow Trip

Tony P.

Randy T.

Arwid G.
Kasey & Randy - Scenic Overlook, Rt. 100


WOD:
Olympic Weightlifting Total

Snatch, 1RM
Clean & Jerk, 1RM

Trainer's corner: As with the CrossFit Total, you have three attempts to lift as much weight as you can on each lift. This is meant to simulate an actual weightlifting meet, minus the crazy anxiety, fear, and host of other emotions present in actual competition. Do the best you can. For most of you, this will serve as a benchmark against which to gauge future progress.

As of today, February 1st, we are indefinitely closing the noon class on Monday, Wednesday, and Friday. Consistent lack of attendance and apparent demand have forced us to look hard at the current schedule and assess which classes "made the cut". The noon class unfortunately did not. Since this has always been one of our favorite time slots, we hope to bring it back in the near future. If there is a time slot that we don't have and you have a group that wants to train at that time, let us know. We have always stated that the schedule is flexible if demand warrants it. Thank you for your understanding.

Rest Day

Kasey L. - Overhead Squat 1RM (97 pounds) from Randy Tarasevich on Vimeo.

Chad W. - Front Squat (107 pounds)
Mike S. - Max Rep Back Squat (193 pounds)

Don A. - Parallette Push-Ups

Here at SECTCF we find ourselves performing some variation of a the Squat weekly. This week we took oursleves out of our comfort zone and pushed hard on some Overhead Squats. It has become apparent that the Snatch and all of it's assistance moves are a serious weakness in most of our fitness. This will be handled with a full frontal assault, much like the strength (or lack of it) problem was addressed. Get ready.

WOD:
Clean, 1RM
Bench Press, 1RM
Overhead Squat, 1RM

Trainer's corner: This workout is performing just like a CrossFit Total. You have three attempts at each lift. You add the highest load from each lift (1 Clean + 1 Bench Press + 1 OHS) to get a total. You can warm up as much as you want, but once you begin the workout you only get three attempts at each lift.

- Due to an increase in our group training classes (a good thing!), the CF 101 program will only run on Tuesdays, Thursdays, and Saturdays for people starting after February 1st, 2010. It will help to better organize our operations and allow us to provide adequate attention to all of our members. See our Training Schedule for a list of times for CF 101 classes.

- Also, anyone wishing to sign up for our CF 101 program will be required to come into the facility prior to beginning their training and ensure that:

1. Payment is made in full. If paying by check, the check must clear before training will be scheduled.

2. All necessary paperwork, including and most importantly the SECTCF Health Assessment and Liability Waiver, is completed and reviewed by one of our instructors.

3. Program and participant expectations are clearly understood.

"Strength for Throwers"

Jeremy A. - 1RM Front Squat (269 pounds) from Randy Tarasevich on Vimeo.

WOD:
Front Squat
*Work up to a heavy single
then
Shoulder Press, 5x3

"It was not mere chance that Myron, the famous Greek sculptor, chose the discus thrower as
the model for his remarkable bronze statue. The Greeks considered the discus thrower the greatest of athletes. And it was on a bronze discus, which Aristotle saw in the Temple of Hera, that the traditional laws governing the festival at Olympia were inscribed. Spinning through the 8' 2½" ring like a whirling dervish before propelling 4 pounds, 6 ounces of hardwood and steel was regarded as the epitome of athletic grace and power...."

Finish reading the above text, authored by Bill Starr, at www.startingstrength.com.