CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 Jamie

 FROM 0 TO 100: KNOW YOUR PERCENTAGES

“While training percentages can vary depending on how you’re feeling on a given day, they can still be extremely useful. After all, if you know the specific training effect of various levels of loading, you can select the weight that’s appropriate to your goals. So here’s something I’ve rarely seen presented: a list of percentages that explains what each type of training load can provide and what kind of body they will give you.”—Christian Thibaudeau,  TNation.com

WHY STEADY STATE CARDIO FOR FAT LOSS IS A BAD DECISION

“From a cost-benefit angle, solely performing lower-effort exercise – such as steady state cardio – can burn more fat in relative terms, but not in absolute amounts. When you are in the low-effort, steady state mode, the aforementioned more readily available energy options (stored glycogen, circulating blood glucose, intra-muscular fat) can be spared. But training at such a minimal level of effort to solely target adipose fat as energy would be like tossing a deck chair off the Titanic. It would be only a drop out of a full five-gallon bucket.”—Tom Kelso for Breaking Muscle

Workout of the Day
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post your scores to the Whiteboard.

NOTE:  Prescribed weight for women is 105 pounds.   You are supposed to use one barbell for all three lifts.  When scaling bear in mind that there are 60 deadlifts, 45 hang power cleans and 30 push jerks in this workout.  Get through this workout without needing to stop frequently.