SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

5 rounds for time of:

20 double unders

10 push-ups

20 kettlebell swings (36/53#)

10 push press (95/65#)

Jon G.

 The Simple Diet   "The leaner you are, the closer to where you want to be physique-wise, the more you can cheat. The heavier you are, the further away from your goals, the less you can cheat. You can rationalize this by saying heavier folks have already been cheating so now it's time to pay up and be strict, while leaner people have earned a bit of freedom with their diet and can enjoy themselves accordingly."—Tim Henriques for TNation.com

Q&A: Fixing The "Tuck Under" When Squatting-Part 1   "While there are several things that need to be ruled out which are outside the scope of this particular post (nasty adductors – specifically with regards to sports hernia, and femoral acetabular impingement), one of the major points I want to hit on is that a vast majority of people (not everyone) are sitting in posterior tilt all day, and as a result the hamstrings tend to get stiff(er) relative to the anterior core."—Tony Gentilcore

Q&A: Fixing The Tuck Under When Squatting-Part II   "While it’s easy to assume that fixing the issue is complicated, it really isn’t.  Long division is complicated. Keeping track of all the characters in Game of Thrones is complicated.  This?  Not so much."—Tony Gentilcore