SPARTAN PERFORMANCE                                           CROSSFIT SUFFOLK


 Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

Percentages based on 3-rep max.


4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 Max Effort, Unbroken Set of Front Squats @ 70%

Notes:Front Squats are based off of 1RM Front Squat. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.




****July 4th Schedule:  8-9am and 9-10am.  No 11:15-12:15 session.  No Evening sessions.  Please be advised.  *****








Dear Mark: How Much Glucose Does Your Brain Really Need?      "If you’re involved in strenuous exercise, your brain will be running primarily on lactate. Yep, lactate – that unwanted metabolic byproduct of muscle metabolism. During exercise, when the muscles are using up most of the available glucose to lift things and move a bunch of intelligent primate flesh through three dimensional space, and where inadequate oxygen (hence breathing hard) leads to incomplete glucose and pyruvate breakdown and increased lactate levels, the brain will draw upon lactate as a direct energy source. Not only that, but lactate appeared to make the brain run more efficiently, more snappily, and when both are available, the brain prefers lactate over glucose. Other research has found that the brain also prefers lactate in the hours and days immediately following a traumatic brain injury. I’m not sure how much glucose the brain requires when it’s accessing lactate, but it’s definitely fewer than 120 grams."Mark Sisson, Mark's Daily Apple

Ten Thousand Swings To Fat Loss   "The powering through is what becomes the Useful Thing. It's a skill that can be practiced like anything else."


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