SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK

 5 rounds for time of:

 5 power cleans, (115/75#)

 5 handstand pushups

 5 ring dips



“All it takes is a little bit of appreciation for the fact that these workouts are designed to humble the world’s greatest athletes, and when you can realize that, when you can approach a workout with that knowledge and scale it for your level, it’s the world’s safest fitness program,” Greg Amundson, CrossFit Amundson, Accomplishment Of A 10 Year Goal, (CrossFit Journal, May 17 2011)


Firebreather: 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete. (Courtesy of CrossFit 203)


Greg Amundson's statement is important for two reasons, there are athletes who wrongfully believe that scaling a workout is something to avoid and there are the CrossFit detractors that claim CrossFit is dangerous.  Both are wrong. 

Scaling is necessary for the new or deconditioned athlete and beneficial for the longevity of the established athlete.

Amundson has been CrossFitting since 2001–that's 10 years of CrossFitting.  That's good enough for an intermediate phase of the test of time.  If CrossFit were an unsafe methodology Greg probably would not have thrived in, much less survive, 10 years of crossfitting.  He speaks with outstanding credentials and credibility about the effectiveness and safety of CrossFit.—-George




Train More Or Eat Less  "We shouldn't forget that hitting the iron itself increases subcutaneous abdominal fat breakdown and "burning." (Ormsbee, et al. 2009) If you're going to try to avoid cardio, your only other options are more volume, finishing work, or accessory work during your regular training session."-Lonnie Lowery, PhD

Grocery Store Seafood: What To Eat What To Avoid  "To make this as objective and universal as possible, I’ll examine the ten most common seafoods consumed by Americans. As of 2009, they were, from most eaten to least eaten: shrimp, canned tuna, salmon, pollock, tilapia, catfish, crab, cod, clams, and pangasius. Shrimp I’ll cover in depth next week, catfish and clams were handled last week, and I covered farmed versus wild salmon a couple years ago, but what about the others? Which are worth eating? Which should be avoided?"Mark Sisson, Mark's Daily Apple





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