CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

CLIMB YOUR WAY TO MASSIVE ARMS

“Rope climbing has become a lost art in physical training. If done at all, it’s generally reserved for lighter athletes and gymnasts. That’s a shame. Rope climbing is a fantastic grip, forearm, and upper body exercise that can benefit strength athletes, Olympic lifters, and even bodybuilders. Climbing is also a mainstay in combat training, as well as being a staple in military and police academies.

Good things happen when the body is challenged to move its entire weight against gravity in a coordinated manner. The rope climb fits into the highest category of neuromuscular activation; it’s one of the best “bang for your buck” moves. For years, old school coaches have quietly touted rope climbs as a serious arm and grip builder. The problem is that so few have taken the advice seriously.“—Bradford Cooke for TNation.com

BECAUSE WE CAN: WHY WE ALL NEED TO RUN

“I’m a big believer in doing what we are born to do. Some people are built to be really strong, or fast, or go for long periods of time. But we are all built to run. That running has come to be seen as an evil part of the exercise world stems more, in my opinion, from people knowing they suck at it and trying to rationalize their way out of doing it. The years spent sitting that all adults have gone through, first through school, then college, and then in the workforce, have all been instrumental in the body rebelling against the world’s oldest form of exercise.“—Andrew Read for Breaking Muscle

Workout of the Day
Kettlebell Snatch practice
3 rounds for time of:

Run 400m
30 KB Snatch (15l/15r anyhow) 24/16kg

Post your scores to the Whiteboard.