SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK


500 meter row


2 rounds for time of:

15 box jumps

20 wall ball shots

25 kettlebell swings

30 sit-ups



John…just hanging out!





Where to Watch the 2012 CrossFit Games Live:


9 a.m. to 8:30 p.m. – Spectator Stream

10:30 a.m. to 2 p.m. – ESPN3 Stream

5:30 p.m. to 8:30 p.m. – ESPN3 Stream

9 a.m. to 6:15 p.m. – Masters Stream



8 a.m. to 4:30 p.m. – Spectator Stream

10:30 a.m. to 4:30 p.m. – ESPN3 Stream


Water, Water Everywhere: Let's Get 'High(Hy)'-drated…   "Just thinking about all that water might make you thirsty or leave you wondering how many trips to the bathroom those guzzlers make on a daily basis.  It may also leave you questioning how much water you should be drinking every day.  This is one of the most frequently asked questions that I get from the clients and athletes that I work with.  Everyone is looking for that ‘magic’ amount and many believe that eight, 8 ounce glasses (64 ounces/day) of the wet stuff is what it takes.  Unfortunately, it’s not quite that simple and the ‘perfect’ amount for you depends on a lot of different factors – body size, climate, sweat rate, exercise, foods eaten, and diet."--Amy Kubal for Robb Wolf.com

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