CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Winner Of Fitness Fest Loses Half His Body Fat  Similar stories come and go, but read what the winner of the contest has to say about how he ate and what exercises he did and didn't do! 
  
Makoto Nagano Montage  If you've ever watched Ninja Warrior on G4 hopefully you had the pleasure of watching Makoto Nagano perform!  Ninja Warrior is a Japanese athletic event that consists of "aerial obstacles"….most of the advanced obstacles are ones that require tremendous upper body and grip strength because they are negotiated by hand while the athlete is climbing or transversing the obstacle.  The initial obstacles require whole body or lower body strength and as the athlete advances the obstacles require more upper body strength.  Nagano is the best of the best.  This re-post comes courtesy of Gymnastic Bodies and includes a 3 minute video of Nagano making this event look easy.

8 Myths About Squatting  Squats are one of those exercises that seem to be surrounded by controversy on a regular basis.  Much of the controversy is based on nonsense.  Squatting has been in the programming of strong athletes since the dawn of athletic events.  Some coaches have abandoned the squat and rely on deadlifts and other exercises to achieve strength goals.  This article comes from Charles Poliquin, a strength coach who has been around and has trained a strong athlete or two!