SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK


Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets. (Percentages are based on your 3 rep max)


3 rounds for time of:

20 BB OH Reverse Walking Lunges 115/75# (20 total lunges)
25 Lateral Burpees





We just got to see the movie Act Of Valor which starred real Navy SEALs.  Of course, the movie was awesome, but that's not why I bring it up.  There's a poem, "Live Your Life" by Native American Shawnee Chief, Tecumseh, which resonated with me and Lisa.  Live Your Life is read during Act Of Valor.

"So live your life that the fear of death can never enter your heart. Trouble no one about their religion;respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.

When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home."



The Deadlift Training Secret No One Talks About   "I suspect the lesson is that although it’s important to commit to a program and give it a chance to work before making wholesale changes, there is frequently room for subtle, intelligent experimentation along the way.

Training is a marathon, not a sprint. In order to expedite achieving success, it is immensely helpful to listen to those who have been there before us, learning from dozens of years of trial and error to determine the optimal methods of training. No matter how educated we become, there is always room for improvement."Erik Eggers for Elite Fitness Systems

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