CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Power Snatch:  1X3@ 70% 1RM, 1X3@ 75% 1RM and !X3@ 80% 1RM

–then–

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Good Morning w/45/35# barbell, 21 reps

Lisa and Kristen

Longer Strides, Faster Steps Key to Sprinting     “The fastest athletes were experts at driving their feet to the ground quickly, applying force, and then pulling their feet off the ground quickly. The amount of force applied to the ground also made a difference. On the last stride, the fastest sprinters were applying significantly more force to the ground than the slower sprinters.“—Jeff Barnett for Breaking Muscle

Why Runners Don’t Get Knee Arthritis        “It’s easy to understand, of course, why running is thought to harm the knee joint, since with every stride, ballistic forces move through a runner’s knee. Common sense would suggest that repeatedly applying such loads to a joint should eventually degrade its protective cartilage, leading to arthritis.

But many of the available, long-term studies of runners show that, as long as knees are healthy to start with, running does not substantially increase the risk of developing arthritis, even if someone jogs into middle age and beyond. An impressively large cross-sectional study of almost 75,000 runners published in July, for instance, found “no evidence that running increases the risk of osteoarthritis, including participation in marathons.” The runners in the study, in fact, had less overall risk of developing arthritis than people who were less active.”—Gretchen Reynolds, NY Times