SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


For time:

Row 700 meters then:

3 rounds of:

10 push press, 115/80#

10 ring dips



Troy and Rene after Rene's awesome kickboxing victory on Saturday night!  Many have asked how Rene can do BJJ, Kickbox and CrossFit day after day and never get tired.  We believe the below photo explains it better than any words–Rene is half man, half machine!  Congratulations Rene and thanks for rockin' the Spartan Performance T-shirt!





The Real Reason For Brains    "The more complex the movement patterns and environment to which movement must adapt, the more plastic, smarter and younger the brain becomes.  Moving well and moving more is the key, not only to greater well-being, but to greater brain function."Erwan Le Corre, founder of MovNat


Strength And Endurance:  Can We Have Both?   "In 2009 I was 5’9”, 120lbs and had a 130# deadlift.  I could run a 6:20 mile but had no Fran time because I couldn’t thruster 65#’s or do pull ups.  Today after following a combination of CrossFit and CrossFit Endurance programing I am 138lbs, have a 285# deadlift, a 5:45 mile, and a 4:45 Fran.  During my first year of CrossFit Endurance (CFE) I also knocked 22 minutes off of my Olympic Triathlon time and qualified for the Duathlon World Championships.  In my second year of CFE I qualified for Worlds again.  Six months after Worlds, I completed the 2011 CrossFit Sectionals Open and qualified as part as my Affiliate Team for Regionals where we took 11th place.

So am I an endurance athlete or am I a CrossFitter?  I am an athlete. Period.  And as an athlete I am always looking for the best way to prepare for a competition.  However, if a training program compromises my overall strength and fitness the way that LSD did, count me out.  I plan on being on this earth for a while and I plan on doing a hell of a lot more with my life than racing and lifting.  So if my training program is doing nothing more than putting me on a podium, well, that’s just not enough."Sarah Wilson, My Athletic Life

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