SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK



For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate





So You Think You Can Be A Morning Person?   "Very early risers and longtime night owls have a hard time ever changing, says David F. Dinges, chief of sleep and chronobiology at the University of Pennsylvania’s Perelman School of Medicine. Night-shift workers also struggle, he says, because they don’t get the environmental and social cues that help adjust the circadian clock. The most important of these cues, called zeitgebers (German for “time givers”) is sunlight. But a zeitgeber could also be a scrambled-egg breakfast or children coming home from school in the afternoon.

Besides computer screens, the biggest saboteur for an aspiring morning person is the weekend. Staying up later on Friday or sleeping in on Saturday sends the brain an entirely new set of scheduling priorities. By Monday, a 6 a.m. alarm will feel like 4 a.m. “If the old phase was entrained for a long time,” Dinges says, “the biology has a kind of memory of this.” In other words, he says, “it takes self-discipline.”"Tara Parker-Pope, NY Times


A House Divided   "Disease isn’t a part of aging; it’s a force of habit. It’s the inability to take action by putting your quality of life before indulgence, idleness, and insecurity. I can say this with such passion and fervor because I’ve heard every excuse in the book from those I love most. The pain from watching their health decline penetrates my bones so forcefully that I suffer acute paralysis– especially when realizing how weak my voice is against the team of medical experts that spit out incomprehensible advice."Kellie Davis, for Tony Gentilcore.com

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