5×3 Deadlift @ 65% 1RM, rest 90 seconds in between sets


4 minute AMRAP of:
Shoulder Touches
?rest 2 minutes?

8 minute AMRAP of:
5 STRICT Pullups
10 Pushups (hand release)
20 Split Jumps




Grizzly Bears May Have Diet Lessons That Can Be Helpful For Humans     This Washington Post article doesn't mention it by name, but the diet adjustment for the Grizzlies in the Brookfield Zoo(Chicago) was to go from a processed food (dog food), high carb (loaves of bread), super market fruit (not the fruit found where the Grizzly bear lives) and ground beef (Grizzlies were designed to capture, tear, shred and ground their own meat) to what the Grizzlies would eat seasonally and in the wild.  The grizzlies went full Paleo!

Lo and behold the grizzlies lost weight.  Amazing.  Provide the bear with what it will find in it's natural habitat, let it hunt and forage and BAM–it gets into shape. 

What do you suppose would happen to us if we:

Shopped for fruit and vegetables from local farms and bought the in-season produce

Bought grass-fed meat

Bought free range chickens and eggs

Avoided processed food and sugar

………Add bonus points if you grow your vegetables and hunt for meat!


Food Resources

Rustic Roots

Eat Wild


Meadow Raised Meats

Miloski's Poultry Farm   Miloski's is located in Calverton.  Besides poultry they sell Camel, Turtle, Kangaroo, Elk and Yak!!

Miloski's Facebook Page


It is hooded sweatshirt and T-SHIRT time again!

Please check out the following links and follow the
instruction to order what you'd like.  Choose wisely…there are 4 items
to choose from:

Hooded sweatshirt with red logo

Hooded sweatshirt with white logo

Red t-shirt with black logo (men)

Red t-shirt with black logo (women)

You've seen the hooded sweatshirts around the gym.  They are
outstanding in every way.  They do run a bit large so keep that in

Wearing our apparel increases strength by 27%, speed by 18%
and attractiveness by 97%.  Be the first kid on your block to
represent.  Don't deny yourself the opportunity to be more awesome!

You can click on the above links, see the items and place
your order.  Payment will be collected at CrossFit Suffolk.  Order now,
you have until Friday, May 3rd,
to get your payment in.  All items are pre-order.  No items will be
ordered without proper sign-up using the above links and payment made to
Spartan Performance at the gym.  The Hooded Performance
Sweatshirts are $50.00 and the T-shirts are $25.00.  If you have any
questions please see me.—-

SP t-shirt
SP sweatshirt-back

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