SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK



For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.


Notice in the below video how Josh Everett, one of the greats amongst CrossFit athletes, performs 25 reps unbroken with no change in his grip, stance or mechanics.  Keep this in mind while preparing to do the workout.  What separates the world-class CrossFit athletes from the rest of us mortals is not only strength, speed and efficiency of movement, but the ability to place fatigue ,or even pain, off to the side until the workout is over.  


Watch Kendrick Farris perform the snatch for competition.  This video is quite beneficial because Kendrick is one of the best in the business, the video shows real time and then slow motion.  Every segment of the lift can be examined in great detail.  Notice the vertical leap Kendrick is able to pull off after the lift.  That is pure explosiveness borne of Olympic Lifts training!  By the way, Kendrick is 5'7" and in the vicinity of 187 pounds….the weight he's snatching in the video is approximately 346 pounds!



 Long Live The Overhead Press    "Overhead pressing should be a staple in almost everyone's workouts. Unfortunately, some people can't overhead press pain-free, period.

I know I'm going to catch some flack. "But Mike, back in the day guys overhead pressed all the time and never had shoulder issues. What gives?"

I hate to break it to you, but a lot has happened since then.

Computers. Gaming. More driving. And a much more sedentary lifestyle. These things have greatly affected our ability to not only overhead press, but often to just reach overhead!"Mike Robertson for TNation.com


The Modern Assault On Eyesight    "Although you might not hear it often enough, diet for one thing plays a significant role in eye conditions. Cordain among others has emphasized the role of carbs, particularly fast-acting carbs, in the development of myopia, for example. Insulin spikes don’t do your eyes good any more than they do the rest of your body. Insulin influences the release of growth related hormones, which is telling when you remember that myopia stems from unchecked growth that throws off the precise balance of eye structure and development. When it comes to full-blown diabetes, retinal damage caused by diabetes is now the leading cause cited in new blindness cases in American adults. Diabetics are also twice as likely to develop glaucoma, another major cause of blindness in the U.S. Myopia and hypothyroidism, both on the rise, are also known risk factors for glaucoma. Among risk factors for “age-related” macular degeneration are obesity, high blood pressure, low antioxidant diet, and inactivity."Mark Sisson, Mark's Daily Apple

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