CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Our friend, Chris Fry, of Modern Defensive Training Systems, will be presenting 2 courses in West Hampton on April 26 & 27th.  Practical Shotgun Skills will be held on April 26th and Practical Pistol Skills on the 27th.  Of the handful of tactical firearm instructors I would recommend, Chris is the only who visits Long Island on a regular basis, take advantage now.  Click HERE for further details.

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SAVE THE DATE…..July 12 & 13th Modern Defensive Training Systems will be hosting “SouthNarc” for the Shivworks Edged Weapon Overview Course, right here in our gym!  You can learn more about the course by clicking HERE.  SouthNarc is presenting courses all over the world in 2014 and he is only scheduled to be in New York for this July weekend.  He is popular amongst the tactical/law enforcement community so we expect this to sell out quickly.  You have some time, but don’t wait until July if you’re interested.  Check out a review of the course HERE.  What questions do you have?

SQUAT BIOMECHANICS: BUTT WINK–WHAT IS IT, WHAT CAUSES IT, & HOW CAN IT BE IMPROVED?

The above is an outstanding explanation on proper squatting mechanics by “The Glute Guy”, Bret Contreras.  The article is very short, but contains numerous links to other articles or studies.  The above link contains a 15 minute video that is worth your time!–George

WHAT DID OUR ANCIENT ANCESTORS ACTUALLY EAT?

“The best place to start is, well, the place where it all started: East Africa, the cradle of human evolution. More specifically, let’s look at the Lake Turkana, Rift Valley, Omo River part of Ethiopia and Tanzania, which is where the oldest known remains of modern homo sapiens – dating back 200,000 years – were found. It’s a beautiful place. I mean just look at it. No wonder we hunkered down there for thousands of years.

So, what’s good to eat there?“—Mark Sisson, Mark’s Daily Apple

Workout of the Day
7X2 Hi-hang Snatch – work to a heavy (but perfect) double

8 minute AMRAP of:
5 power snatches @ 60% of 1 rep max
5 front squats (same weight as above)
20 sit-ups

Post your scores to the Whiteboard.