SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

 4 rounds for time:

20 steps, lunge walk

200 meter run

20 sit-ups

(CrossFit Santa Cruz Central workout, slightly modified)

then:

Weighted pull-ups 1-1-1-1-1-1-1 reps

FT vs ST    "If you want to get good at lifting heavy weights you need to lift heavy weights. If you want to get good at lifting lots of reps, than train with lots of reps."—John Welbourn, Talk To Me Johnny

[Note: "FT" stands for Fast Twitch, "ST" stands for Slow Twitch" as in muscle fibers]–George

Why Grains Are Killing You   "So you’ve been eating grains all your life and you’re not dead yet, right? Why haven’t you been stricken with something described above? The human body is an incredibly resilient biological machine. That’s the only way we’ve been able to survive, not thrive, with grains for the last 10,000 years. After grains were introduced to humans, we lost an average of six inches in height. Do you think that’s coincidence, or that we’re trying to feed our bodies with material that we’re not genetically equipped to handle?"—Jeff Barnett, CrossFit Impulse (AL)