CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 Jenn M. says goodbye to her fans after finishing “The Filthy Fifty”

INTRODUCE FEAR, INTRODUCE FAILURE

“Instead of focusing on the injustice, anger, or sadness in failing, find out what went wrong and start doing something to fix it.“—Justin Lascek, 70s Big

FASTED CARDIO EATS MUSCLE–PLUS 6 MORE FAT LOSS MISTAKES

“The number one priority when attempting to lose fat should be to keep the muscle you have. Losing muscle mass should not be acceptable. Losing muscle will make it harder to look good when losing the fat, but it’ll also make it harder to lose fat since muscle tissue is metabolically responsible for most of the fat you’ll lose. Ten pounds of muscle burns 50 calories per day even at rest, so if you lose 10 pounds of muscle, you will burn 50 fewer calories per day, or 350 fewer calories per week. That can make a significant difference in the long run.”—Christian Thibaudeau for TNation.com

Workout of the Day
3 Rounds
6-8 Push Press, rest 60sec (use a heavy weight that you can do 6 reps with, try for 8 reps)
Max Pull-ups, rest 60sec (any style, don’t allow hands to “rip”)

Conditioning
50/30 Pushups – 50 guys / 30 girls
30 double unders
30 kettlebell swings– 32/24kg (American swings)
30 double unders
50/30 Pushups – 50 guys / 30 girls
30 double unders
30 kettlebll swings- 32/24kg
30 double unders

Post your scores to the Whiteboard.