CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
5 Burpees

Rest 1 minute

Proper Back Position For Power  "This arched low-back position is key to the effective use of the spine as the transmission of power produced in the hips and legs and applied at the shoulders, upper back, and hands, but in every group we teach, there are always at least a couple of people that can't either produce or maintain a lumbar extension."—Mark Rippetoe—

 Smart Fuel: Macadamia Oil  "Macadamia oil owes its stability mostly to its extremely low omega-6 fatty acid content (the lowest of all traditional cooking oils, next to coconut oil), high monounsaturated fatty acid content (it runs over 80% MUFA, mostly oleic acid, which is higher than olive oil’s content), and a decent portion of saturated fat (around 16%, which is pretty good for a nut oil). Omega-6 linoleic acid is the most unstable, so having almost none of it makes macadamia oil superior to most. Macadamia oil also contains varying amounts of antioxidants which appear to confer some antioxidative (surprise, surprise) support."—Mark Sisson, Mark's Daily Apple