CROSSFIT SUFFOLK: Powered BY SPARTAN PERFORMANCE

Workout of the Day
For time:

750 meter row
20 weighted sit-ups 25/10#
20 Russian kettlebell swings
20 Get-ups (No weight)
20 Lunge walk steps

Post your scores to the Whiteboard.

Notes:

Weighted Sit-ups= Hold a bumper plate with arms extended.

Russian kettlebell swings= kettlebell comes up to about eye-level, not overhead

Get-ups= Do Turkish Get-ups without holding an object.  Do 10 on each side.

Do an extensive warm-up to include foam rolling and band mobility.

Paleo: The Good, The Bad and The Ugly                   “Paleo undoubtedly works for junk-food addicted, overweight couch potatoes. But those folks didn’t get fat eating steel-cut oats and garbanzo beans. A paleo plan would help them, but so would simply not eating neon kiddie cereal and drive-through tacos. If they need the initial rigidity, a paleo diet would lay the foundation for never touching crap food again.

For those with bodybuilding and strength goals, paleo often throws out the cave-baby with the cave-bathwater. Too few carbs from perfectly healthy sources such as rice, oatmeal, buckwheat, potatoes, and legumes will hamper hypertrophy and performance goals. And neglecting workout nutrition and other beneficial supplements is simply choosing not to make optimal gains just because your very-great granddaddy didn’t have access to them.“—Dani Shugart for TNation.com