SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK



500 meter row

200 meter run

15 dumbell push press (40/30#)

15 dumbell walking lunge steps (40/30#)

15 wall ball shots

3 Turkish Get-ups, each arm (40/30# dumbbells)




 How Strength Training Makes You A Better Person  "Then there are those who, while not thrilled with the task at hand, set themselves up for something physically and mentally challenging. They brace themselves. They get a certain look in their eyes and they get seriously focused. And while the task may leave them physically exhausted, they have reached the other side both physically and mentally stronger. Their minds didn’t get the best of them and they determined the outcome of the situation."Michael Gray for Elite Fitness Systems

The Missing Human Manual  "Our evolutionary past designed us to be active and fit until we drop dead. Why? Because raising human children takes so long. Mature adults had to do most of the hard work enable us to invest up to 25 years in our kids.

We are designed by our evolution to reach a plateau of fitness in mid life. So why do most of us not live like this?

We don't because, we have strayed away from the best way of living that fits our evolution best. Our culture has got too far ahead of our biology. We eat foods that make us ill. We have lost our social identity and power and that makes us ill. And we have lost touch with the circadian rhythms of the Natural World, and that has made us ill too.

We have lost our fit with our true nature.

This site will be a Manual. It will show you what the best fit is. It will show you the science behind this. It will share with you some methods for getting your fit back with your true human nature."Rob Paterson

The Missing Human Manual looks like another outstanding resource for better fitness.  Thanks for the tip from Chris at another fine resource: Conditioning Research!—–George



By George Demetriou

We've just learned that UFC Heavyweight contender and former champ, Brock Lesnar has pulled out of his upcoming fight against Junior dos Santos due to the return of diverticulitis.

We were unable to find out a thing about Lesnar's diet, but could it be that the top athlete is a victim of bad information.  Anyone who knows who Lesnar is knows that he is a physical specimen, a pro-Mixed Martial Artist with a long athletic history.  Lesnar is only 33 years old.


How does a professional athlete, or anyone for that matter develop diverticulitis?  More importantly, how does Lesnar have a return of diverticulitis?

 I'm not a doctor or nutritionist and I don't play one on television, but I have a problem with the common "diverticulitis diet" being recommended by several sources found on the internet (the following is courtesy of everydiet.org) consists of:

"Diverticulitis Diet Guidelines

Foods to Eat

  • Breads and grains (6-11 servings daily)
  • Bread, pastas, pizzas, pancakes, muffins, bagels, pita bread (use whole-grain, whole-wheat flours, and
    add 2-3 tsp of unprocessed wheat bran to, or substitute oat bran for one third of all-purpose flour in homemade
    breads, muffins and other baked goods)
  • Whole-wheat, whole-grain and bran cereal products
  • Buckwheat and stone-ground cornmeal
  • Rye bread
  • Whole wheat crackers or crisp breads
  • Oatmeal, oat bran, or grits
  • Barley, dry
  • Wheat germ
  • Whole wheat pasta
  • Brown rice

Eat raw or dried fruits and raw vegetables if possible – chopping, peeling, cooking, pureeing, juicing, and processing
fruit and vegetables may reduce fiber content.

Vegetables (3-5 servings daily)

  • All vegetables such as asparagus, broccoli, Brussels sprouts, cabbage, carrots, greens (such as beet greens, kale,
    collards, Swiss chard and turnip greens), green beans, green pepper, onions, peas, potatoes with skin, Romaine,
    snow peas, green snap beans, pole beans, broad beans, spinach, squash, sweet potatoes, turnips.

Fruit (2-4 servings daily)

  • All fruits such as apple, apricot, banana, blackberries, blueberries, cherries, dates, fig, grapefruit, nectarine,
    orange, peach, pear, pineapple, prune.

Milk/dairy (2-3 servings daily)

  • Increase fiber in yogurt or cottage cheese by adding fresh fruit, whole grain or bran cereals.

Meat/meat substitutes (2-3 servings or total of about 180 gm or 6 oz daily)

  • All beans and peas such as aduki, baked beans, black beans, fava, garbanzo beans, kidney beans, lentils, lima beans,
    pinto beans and split peas.
  • Smooth peanut butter and other smooth nut butters.
  • All meat (increase fiber in meat dishes like meatloaf, casseroles, by adding 2-3 tsp of unprocessed wheat bran
    or pinto beans, kidney beans, black-eyed peas, or oatmeal), poultry, fish, and eggs

Fats and snacks

  • Whole-wheat pretzels, baked tortilla corn chips or trail mix made with dried fruits.
  • Cakes, breads, and cookies made with oatmeal or fruit.
  • Bean dip

Foods to Avoid

Any hard or difficult-to-digest foods, such as nuts, corn, popcorn hulls, and sunflower, pumpkin, caraway, and sesame seeds."—EveryDiet.org

Anybody familiar with the Paleo or Primal Diet should be reading the above recommendations and screaming WHAT THE FUDGE or something similar!  Obviously the recommendations of fruit, vegetables and meat isn't an issue and neither is excluding the seeds listed above.  The majority of the list consists of grains and beans– two Arch Enemies of truly healthy diets such as Paleo.

Could it be that Brock is following advice with guidelines such as the one above?  Could it be that Brock's doctor has recommended a diet similar to the one above?  Could it be the return of Brock's diverticulitis was caused by the consumption of various breads and other grain food?  We don't know.  We're just asking.  We'd like to think that a professional fighter is being advised on the best dietary recommendations available, but it's possible that Lesnar, like so many other folks, is a victim of junk science, misinformation and medical professionals that know very little about nutrition and diet.  We could be wrong, but in the very least Brock's diet should be explored.

For a similar story as Brock's, but with a  very successful ending, read Four Christmases from Mark Sisson's,  Mark's Daily Apple.

We wish Brock a safe and fast recovery!

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