CROSSFIT SUFFOLK   ***  Forging Elite Fitness


Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Note:  Chris Spealler, aka "Speal" did the above workout in 8:14 according to the CrossFit main site.  "Speal" is from Park City, Utah and is one of the top CrossFit Games competitors.  Chris is probably the best bodyweight-exercise competitor in the world.  Chris's time translates to, on average, 2 minutes and three seconds per group of exercise!  That's 100 pull-ups in just over 2 minutes, 100 dips in just over 2 minutes, 100 sit-ups in just over 2 minutes and 100 squats in just over 2 minutes.  In other words Chris took roughly 123 seconds per 100 reps of exercise.  It took him 494 seconds to complete 400 reps of exercise!

Ponder this while strategizing for today's workout!




Sunshine Superman from Protein Power (Dr. Michael Eades)

Strong Traps  by Bill Starr via Starting Strength

Six Tips For The Overhead Squat by Kat Ricker   

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