SPARTAN PERFORMANCE                                                CROSSFIT SUFFOLK


Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.



The Five Tools Of Mental Strength, A.K.A. Balls   "Mental strength is something I've been forced to develop throughout my lifting career and my life, and in my opinion the best approach is to identify what composes it, namely the following five things:

•  Confidence and belief in oneself
•  The ability to overcome adversity
•  The ability to tolerate or endure pain
•  The desire and determination to keep going no matter the cost (read sacrifice)
•  The ability to overcome fear."——Matt "Kroc" Kroczaleski, for TNation.com


Why You Should Train Your Grip  "Well, the fact is, I also started seeing increases in many of my other lifts as well. My Bench Press, Squat, Overhead Press, and my Deadlift all went up when I started seriously training for Grip Strength."—Diesel Crew


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