CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Richie G. going big!

CARDIO KILLS

“If performance is your goal, you’re better off doing High-Intensity Interval Training (HIIT). Short sprint intervals produced equal aerobic improvements (VO2 max, lactate threshold, aerobic power) and better fat loss when compared to moderate intensity jogging, and that was with 1/18th the time commitment!”—Mike Sheridan for TNation.com

THE TOO-MUCH-RUNNING MYTH RISES AGAIN

“…….my personal feeling is that if you’re running more than an hour a day, you’re doing it for reasons other than optimizing health. Which is fine. But crucially, that doesn’t mean you’re hurting your health by running an hour a day, and when people start making suggestions like that, I agree with Thompson that they’re twisting the data.”—Alex Hutchinson, Runner’s World 

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EDGED WEAPONS OVERVIEW

On July 12 & 13th we’ll be co-hosting Shivworks EDGED WEAPONS OVERVIEW.   Course details can be seen HERE.  We have attended other courses presented by Craig Douglas and we find him to be the best in the business of extremely close-up violent confrontation training.  The curriculum is practical and the training is realistic!  FOR FURTHER DETAILS AND TO REGISTER FOR THE COURSE CLICK: HERE. 

SHIVWORKS EWO CLASS REVIEW

“I feel more confident now that I have simplistic, effective options and I better understand the reality involved.

There is a saying in the training world that goes, You don’t know what you don’t know. It is classes like these that bring home the reality that the learning process never stops“.—Lee Vernon for Recoil

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Workout of the Day
Push Press
Find your 1 rep max.

For time:
10 wall ball 20/14#
1 push press 115/75#
9 wall ball
2 push press
8 wall ball
3 push press
7 wall ball
4 push press
6 wall ball
5 push press
5 wall ball
6 push press
4 wall ball
7 push press
3 wall ball
8 push press
2 wall ball
9 push press
1 wall ball

Post your scores to the Whiteboard.