CROSSFIT SUFFOLK *** Forging Elite Fitness
25 Walking lunge steps
50 Box jumps, 20 inch box
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
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The workout will be scaled for ability purposes or time constraints. The scaled version will have the reps cut in half, and the weights adjusted to the individual. The rope climb will be one ascent or another substitute based on ability.
9 Secrets Of A Long Life By Dan Buettner. Dan spent years studying the longest living people and their culture. Dan claims none of the groups who lived the longest do "intense" exercise. The long term effects of CrossFitting have yet to be determined since it hasn't been around long enough. Not that anyone is CrossFitting to necessarily live longer….just stronger. Perhaps we will die younger than the people studied by Mr. Buettner, but we'll probably leave a better looking corpse!
Grecian Formula Another one by Dan Buettner from his High Performance Longevity column in National Geographic Adventure.