SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


Take 7 minutes to establish a 1RM  Front Squat, then:

2 reps every 30 seconds for 7 minutes @ 75% of above.


5 Push Jerks 135/95#
10 Burpees
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpees
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpees
45 KBS 24/16kg

For time.


Outstanding job to all members of Spartan Performance/CrossFit Suffolk!  In the last two weeks many of you have recorded Personal Records in all major lifts, pull-ups looked great in yesterday's workout, we now have a more than half of the women doing full rope climbs and we had numerous athletes complete the mile run in under 7 minutes!  You can't see me right now, but I'm standing and clapping….not that silly golf-clap, but a rousing, thunderous clap!—George






Our friend Shoshana has a new blog, ShoDelicious, check out the recipe for Paleo Banana Nut Prorein Bars!


Outmuscling Major Depression With Creatine     "Creatine is an amino acid made in the human liver, kidneys, and
pancreas. It also is found in meat and fish. Inside the body it is
converted into phosphocreatine and stored in muscle. During
high-intensity exercise, phosphocreatine is converted into ATP, an
important energy source for cells. For this reason, creatine has become a
popular supplement among bodybuilders and athletes who are trying to
add muscle mass or improve athletic ability.

How creatine works against depression is not precisely known, but
Renshaw and his colleagues suggest that the pro-energetic effect of
creatine supplementation, including the making of more phosphocreatine,
may contribute to the earlier and greater response to antidepressants."
Science Daily, August 6, 2012


Introducing: FREE Paleo Diet Troubleshooting Guides  [From Robb Wolf]     "Tried the basic Paleo diet but aren’t seeing the progress you think
you should be? Maybe you’re not losing fat, or you’re an endurance
athlete who wants to fuel optimally for game day. Or maybe you’re on the
autoimmune protocol and have run into some roadblocks.

We’ve created Robb Wolf’s Paleo Diet Guides – a
free, printable, infographic-style download that will help you
troubleshoot some common problems with the Paleo diet. This has been
requested literally hundreds of times from readers and podcast
listeners, and we’re happy to finally debut these guides."
Amber Karnes for RobbWolf.com


2 Responses

  1. Barbara

    I love reading this site…..every morning it is part of my routine. And once again I can’t wait to be back!!!!!! Sean and I are going to be working out at home to get ready for our comeback to u guys!!!!!!

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