SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK



Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps





 The New Rules Of Strength Training  By Bret Contreras for TNation.com.   Stay with it…all will be revealed by the end of the article!


For Runners, Soft Ground Can Be Hard On The Body   "Dr. Tanaka, a runner, once tried it himself. He was recovering from a knee injury, and an orthopedist told him to stay away from hard surfaces, like asphalt roads, and run instead on softer surfaces, like grass or dirt. So he ran on a dirt path runners had beaten into the grass along an asphalt bike path.

The result? “I twisted my ankle and aggravated my injury while running on the softer and irregular surface,” he said."Gina Kolata, NY Times

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