SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK


15 minutes to a establish a 3RM Back Squat.


3 rounds for total reps of:

90 sec. ME Power Cleans 135/95#
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

ME=Max Effort "Regardless of our trainability, we max out. It might not be an all-time record, but it’s all you’re capable of on that day."Louie Simmons, Westside Barbell







 Breathing, Anterior Pelvic Tilt, And VooDoo Witchcraft  "Bill did a few tests and then explained I was not breathing properly and my left diaphragm was not functioning effectively (the left diaphragm controls breathing in the right lung).  After some simple breathing drills I retested.  Wow!  What a difference in range of motion!  On a side note, a funny thing happened:  my spinal erectors released.  They are always tight, so much so that my friends and I joke that I “brush my teeth” with my spinal erectors.  Bill explained that when the diaphragm is functioning properly it turns on all the deep abdominal muscles.  Their number one job is to give us stability while we are walking around, therefore allowing prime movers such as spinal erectors and hip flexors to rest for their job doing things like running from bears and lifting heavy objects.   Bill proceeded to do Active Release Therapy, or ART, on my shoulder to get the rest of mobility I needed.   Bill explained the ART would not be as effective without the breathing."—Jim Laird, Strength and Conditioning Coach


Why The Campaign To Stop America's Obesity Crisis Keeps Failing   "Most of my favorite factoids about obesity are historical ones, and they don’t make it into the new, four-part HBO documentary on the subject, The Weight of the Nation. Absent, for instance, is the fact that the very first childhood-obesity clinic in the United States was founded in the late 1930s at Columbia University by a young German physician, Hilde Bruch. As Bruch later told it, her inspiration was simple: she arrived in New York in 1934 and was “startled” by the number of fat kids she saw—“really fat ones, not only in clinics, but on the streets and subways, and in schools.”—-Gary Taubes for The Daily Beast

1 Response

  1. Controlled breathing exercises, we need to talk about this in person Spartan. I have always been intrigued by this especially in athletic performance. Good post.

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