SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


4 rounds for time of:

5 power cleans

10 DB push jerks, each hand

5 power cleans

25 sit-ups




 9 Random Training Tips     "The importance of developing a technically sound hip hinge can't be overstated. You'll need it if you want to get strong on deadlifts, Romanian deadlifts, good mornings, Olympic lifts, kettlebell swings; basically all the moneymakers for the posterior chain.

It will also go a long way in keeping you injury-free on those exercises. If you can't hinge properly at the hips, you'll often compensate by rounding at the lower back, a recipe for hobbling through the office like the accounting Quasimodo.

It's a simple movement pattern, yet many lifters just can't seem to get it right, which is a big reason why so many get hurt.

Starting with your knees slightly bent, think about pushing your butt back as far you can without further bending your knees, all while keeping your back neutral or slightly arched. Dan John does a great job explaining it in this article. Look it over."—-Ben Bruno for TNation.com


 The Right Reasons To Stretch Before Exercise    "Write about fitness, and you soon learn that stretching is one of the more contentious and emotional issues among people who exercise. Those who regularly stretch tend to assume that the practice will prevent soreness and injury. Those who do not stretch frequently claim, with equal fervor, that stretching is a waste of time.

A slowly growing body of science suggests that each group has some evidence backing it up, although reliable information about stretching remains hard to come by, in part because stretching is difficult to study."—-Gretchen Reymolds, NY Times



(Thanks to Barbara for fowarding this to us!)

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