SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK


Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups





 Sleep, Sleep, Sleep!  How Artificial Lighting And Cortisol Impacts ZZZZ's  "The ancestral environment  contained both more and less light exposure. We experienced more light from an intensity standpoint in that we got outside and had the sun on our skin (and in our eyes, establishing our circadian rhythmicity and setting the tone for the production of sleep hormones such as melatonin) and less in that once the sun went down we had starlight, moonlight or firelight. Indoor lighting by contrast is this kind of grey purgatory in that it is many orders of magnitude of intensity LESS than sunlight, yet many orders of magnitude of intensity GREATER than starlight. Indoor lighting is like chronic cardio relative to lifting weights and sprinting: not enough of an acute (hormetic) stimulus, too much of a chronic stress."Robb Wolf

[Remember way back last week when we re-posted the article The Myth Of The 8 Hour Sleep?  Well our favorite Paleo aficionado gives his science-backed opinion…and you should know this stuff!]


The Ultimate Guide To Eating Paleo (Infographic)  You there…yes you with the busy life…only have a few minutes to educate yourself on how to eat to maximize performance and look good in a t-shirt…here you go.  From the team at Greatist.  (Thanks to Mark Sisson of Mark's Daily Apple for the tip!)—George


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