CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

 CrossFit Games Open 13.3 workout instructions – [video](Courtesy of CrossFit.com)

Alex and Jim

Mind The Gap: How To Clear Chatter and Be In The Now    "So often it’s suggested that we turn off mind chatter and be in the now. The trouble is that few of us know how to do that. But the why
is clear: Incessant mental noise and unnecessary focus on the past and
future are huge stressors, and they keep us from being present in where
we are and what we’re experiencing. So we miss out on the now, the right
now.The good news is that clearing mind chatter and being in the now are tandem skills we all can learn and get good at with practice."—-Susan Alexander, app4Mind

[Note: Susan quotes and references the book, The Power of Now by Eckhart Tolle.  We have read and highly recommend The Power of Now.  The Power of Now also appears on the reading list of SEALFIT founder and coach, Mark Divine.  Good enough for those "forging mental toughness", good enough for you!] 

The Mechanics of The Pull-Up (and Why Women Can Absolutely Do Them)
"Pealing back the bias, to me it’s obvious: if a woman isn’t culturally
dissuaded from trying, she is absolutely able to pull up and hit her
head against the glass ceiling, smashing through it."—Kyle Hill for Scientific American