CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

26
Mar

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Kelly R. and Melissa K. post-workout

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 ULTIMATE GUIDE FOR LEAN GAINS, PART 1: CARB CYCLING

The above article was written with the premise that the reader/user is following a body-building type routine where “resistance” work is done on specific days and “conditioning” is done on other days.  We usually do both together.  The re-posting of the article was to educate the reader about carb manipulation to reduce body fat and increase lean muscle mass.  Perhaps experimentation with carb cycling can lead to a method to make it efficient for those who train for athletic performance and not for physique enhancement only.  Perhaps this can be applied, somehow, to those of us who perform strength training and metcons in the same session.—George

 

THE JOGGING DELUSION

While I don’t question the need for a high level of endurance if you’re a fighter, there are far better ways to get the job done. In fact, almost anything is a better way – sparring/rolling, footwork drills, focus mitts, bag work, skipping rope, rowing, high-rep kettlebell swings, sled pushing, circuit training, Crossfit WODs, my own Escalating Density Training… the list is endless. But the bottom line is, considering all the options, jogging is probably the least beneficial from a benefit/drawback point of view.”—Charles Staley for TNation.com

[Forgive me folks, but when I hear, or read, the word “jogging” I can’t help, but think of this SCENE]–George

 

Workout of the Day
Power Clean
Find your 1 rep max.

10 minute AMRAP of:
5 power cleans @ 70% 1RM
7 hand release push-ups
9 box jumps   24/20″

Post your scores to the Whiteboard.

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