SPARTAN PERFORMANCE                       CROSSFIT SUFFOLK

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

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

Mike D. — 43 1/2" box jump

 Cleans And Snatches Made Easier    "Achieving the desired catch position for the clean requires considerable mobility through the shoulders and wrists. Exercises like shoulder "dislocates" and static stretching the pecs, lats, and triceps will help optimize the quality of the wanted positions.

The second area of focus should be the thoracic spine. Foam roller extensions and a PNF intercostal stretch are your friends here. Nothing's worse than pulling some cleans with a bad case of the turtleback."—Lee Boyce for TNation.com

Eating Animals     "I became a vegetarian at 20, after reflecting on the compassionate words of Buddhist teacher Thich Nhat Hanh. Soon I went vegan. Almost a decade later, having moved back to a rural community from New York City, I realized that all food has its costs. From habitat destruction to combines that inadvertently mince rabbits to the shooting of deer in farm fields, crop production is far from harmless. Even in our own organic garden, my wife and I were battling ravenous insects and fence-defying woodchucks. I began to see that the question wasn't what we ate but how that food came to our plates. A few years later, my wife — who was studying holistic health and nutrition — suggested that we shift our diet, and my health improved when we started eating dairy and eggs. It improved still more when we started eating chicken and fish. Two years later, I took up a deer rifle."—Tovar Cerulli, a deer hunter and author of the forthcoming book The Mindful Carnivore: A Vegetarian's Hunt for Sustenance, with Nicollete Hahn Niman for The Atlantic