SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


7X3 High Bar Back Squat @ 70-80% – rest 90 sec.


5 rounds for total run time and total reps of:

Sprint 200m
Max Effort, Unbroken  Thrusters @ 155/105#

Rest 1:1


 Notes: ME = Max Effort. UB = Unbroken.  Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not.—Rudy Nielsen, Coach, Outlaw CrossFit



 2 Ways To Lose Fat, Only 1 Way To Get Ripped

While our goal is to eat to improve athletic performance, the question of how to get ripped comes up fairly often.  While everyone wants their performance to improve I realize looking good is the main priority for some.  You're in luck, if you have the will to do what it takes because what Nate Miyaki describes in this article is not that far off from the Paleo/Primal diets so we're confidant that following this plan, for most,  will improve your athletic performance as wellWhen you get a chance check out Miyaki's other articles from TNation for good information.—-George 


Why Our Food Is Making Us Fat    "But another health issue was on the radar: heart disease, and in the mid-70s, a fierce debate was raging behind the closed doors of academia over what was causing it. An American nutritionist called Ancel Keys blamed fat, while a British researcher at the University of London Professor John Yudkin, blamed sugar. But Yudkin's work was rubbished by what many believe, including Professor Robert Lustig, one of the world's leading endocrinologists, was a concerted campaign to discredit Yudkin. Much of the criticism came from fellow academics, whose research was aligning far more closely with the direction the food industry was intending to take. Yudkin's colleague at the time, Dr Richard Bruckdorfer at UCL says: "There was a huge lobby from [the food] industry, particularly from the sugar industry, and Yudkin complained bitterly that they were subverting some of his ideas." Yudkin was, Lustig says simply, "thrown under the bus", because there was a huge financial gain to be made by fingering fat, not sugar, as the culprit of heart disease."—Jacque Peretti, The Guardian


Sport Science Update: Perception Is Everything

Matt Fitzgerald: You propose to replace the conventional model of endurance fatigue, which centers on the muscles and the cardiovascular system, with what you call a psychobiological model of endurance fatigue. Please explain that.

Samuele Marcora: My proposal is actually based on general motivation theory. What we call exhaustion is not the inability to continue; it’s basically giving up. The reality is that the neuromuscular system is actually able to continue. My idea is that it’s basically a safety mechanism like many other sensations. So you have sensations motivating you to take a certain course of action for survival. Think about thirst or hunger or pain. All these sensations are there to make us do something. That is actually beneficial for our survival, and I think perception of effort does the same.—-Competitor, article by Matt Fitzgerald, March 18, 2010

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