SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

WOD Demo with Cara Hipskind – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

No muscle-up, no problem.  We'll work on the skill it will take to get you there! 

"Yeah..so what if I'm wearing a giant green rubberband around my neck…your hair is purple!"

Eat Quality Protein, Get Lean?    "If you don’t incorporate high-quality protein sources into your diet (and let’s be honest, I mean eating something that is an animal or was made by an animal), you’ll likely find it more challenging to get and stay as lean, healthy, and strong as you would like, and you’ll have to rely more on heavily processed foods such as protein powders to bring your intake up to snuff."—Krista Scott-Dixon, Stumptuous.com

The Muscle-up   "The muscle-up is astonishingly difficult to perform, unrivaled in building upper
body strength, a critical survival skill, and most amazingly of all, virtually
unknown."—Greg Glassman, CrossFit Journal, November 2002