SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

WOD Demo with CrossFit Atlanta – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

How Do Asians Eat So Much Rice And Not Gain Weight?   "……rice, especially white rice (the favored type across most of Asia; as a Thai friend of mine who grew up there and came to Hollywood in the 60s told me, “rice bran was for the chickens”), is a mostly non-toxic source of glucose. On the grain spectrum, where wheat and other gluten grains reside at one end, rice relaxes at the opposite end. It’s not “good,” but it’s also not “bad.” It just is. It’s pretty much neutral. Whether you can handle (or need) the glucose load is another thing, but you can rest assured that white rice will be generally free of gut irritants, phytic acid, and deleterious lectins. If you’re eating wheat, on the other hand, you have gluten, wheat germ agglutinin, and a host of other antinutrients with which to contend."—Mark Sisson, Mark's Daily Apple

Hit It And Quit It. (70s Big)    "Physiological reasoning for a short duration training session include maximizing the efficacy of anabolic hormones (like testosterone and growth hormone), maximizing the potential for protein synthesis, and fitting in the standard “insulin”, or anabolic, window that is created by having protein and fast digesting carbs pre-workout. Not to mention there’s the psychological benefit from not being drained as well as having completed the session in a timely manner. The physiological and psychological implications could improve or at least limit the negative effects on a trainee’s emotional state."—Justin Lascek, 70s Big