CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Ashley R. ran the Boston Half-Marathon a couple of weeks ago!  Ashley is the one with the hat.

DO SPRINT INTERVALS TO SAVE TIME AND GET LEAN FAST

By The Poliquin Group Editorial Staff

THE TEN RULES OF THE ANCESTRAL ATHLETE

“Last year I completed Ironman Canada. It took me nine hours and 36 minutes. That’s relatively fast for an Ironman. Not “get a paycheck” fast, but fast. However, in preparing for the race, I only trained 8-10 hours a week. That’s about one third of the training volume of my peers.

I don’t have amazing genetics and I don’t use illegal performance enhancing drugs; nor was I wearing roller skates for the run. I simply live my life by a defined set of rules that give me an optimum amount of strength, stamina, and health that allow me to do things like an Ironman triathlon at the drop of a hat. I call these “The 10 Ancestral Athlete Rules.””—Ben Greenfield for TNation.com

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

3 rounds for time of:

Run 400m
4 Muscle-Ups
12 Power Snatches 95/65#

Post your scores to the Whiteboard.

(To sale muscle-ups do ring dips)