SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

 Austin Malleolo and Spencer Hendel on today's WOD – video [wmv] [mov](Courtesy of CrossFit.com)

The Muscle-Up    "Many can do a pull-up, and many can do a dip, but transitioning between the two takes a certain level of strength and coordination."—-Jim Bathhurst, Beast Skills

 Why Pointing The Finger At Carbs Is Missing The Point-Part 1

Why Pointing The Finger At Carbs Is Missing The Point-Part 2

"……while I firmly believe that carbohydrates as a whole are not a problem, I do think that the influx of sugar and refined carbohydrates from processed food into the SAD[Standard American Diet] (and the resulting displacement of real, whole, minimally processed foods) has been a main cause of the drastic increase in the “diseases of civilization.” However, let’s not throw out the baby with the bath water."–Brian St. Pierre

Teaching Neutral Spine–Part 1      "Unfortunately due to the fact that we’re a much more sedentary society compared to just a generation ago – it’s not uncommon to hear about people spending 15-18 hours per day sitting in front of a computer – it’s often a challenge for someone to actually attain (let alone maintain) a neutral spinal position.  What’s more, it could stem from a multitude of reasons, ranging from either a structural abnormality (scoliosis), a functional abnormality (hyper-lordosis or hyper-kyphosis), or even from a lack of kinesthetic awareness."–Tony Gentilcore