SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK



Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

WOD Demo with District CrossFit – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)


CrossFit Games Open 12.1 Workout is scheduled for 1pm today.  Need to get it in? Now's the time.  Want a second shot at it?  Come on down.  Arrive by 12:40 to warm-up and get reach requirement measured.



Good work Jen!  625 CrossFit Total and a 353 Clean/Bench/Overhead Squat Total this week!



 Greg has been one of the most consistent performers training 5-6 days a week and carefully choosing what he eats.  The below photo is from mid-November.


Here's Greg in mid-February.  The results of his hard work speaks for itself.



I re-posted this TNation article by TC Luoma, A New Way To Eat, mainly because it has one of the best descriptions of insulin sensitivity, and a lack thereof, that I have read in a relatively short article.  Be advised that TC is also promoting products his company sells.  This doesn't take away from the fact that the article is both interesting and informative.  While I've been told by friends who have used BIOTEST products that the products are good and they have seen positive results, I personally have no experience with them and this re-post should not be viewed as an endorsement.

I also re-posted it because Luoma is both hilarious and wise.  Here's another example: Tips From The Future.   (Warning: Mainly written for men!)—-George



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