SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK


3X3 Snatch Pulls, heaviest possible, rest 60 seconds


800 meter run

9 back squats, 70% 1 rep max

12 DB or KB push jerk, each arm

800 meter run

7 back squats, 70% 1 rep max

8 DB or KB push jerk, each arm

800 meter run

5 back squats, 70% 1 rep max

4 DB or KB push jerk, each arm


CrossFitting…..so stimulating it will blow your hair back!



 There's a local Powerlifting Competition on June 9th….right around the corner from Spartan Performance!!  Jon Bernor and JD Health Club present the "Summer Showdown", an SSA Sanctioned Full Power/Ironman/Single Lift competition.  JD Health Club is located at 921-11 Lincoln Avenue, Holbrook.  There are numerous divisions according to age and weight.  You are welcome to compete!  For an application and further information please see us or click here.  (Thanks to Micky for bringing this to our attention.)—George


Memorial Day Murph is just 9 days away!  Here's what we're thinking:  We'll start at 8:30am and run heats every 45 minutes after that with the last heat starting at 11:30am.  So we're looking at 8:30, 9:15, 10:00, 10:45, and 11:30am.  We need to know by Wednesdy, May 23rd in which heat you'd like to participate in.  The heats have to be balanced out so the sooner you know the better chance you have of securing the spot you want.  NO, YOU CANNOT WAIT UNTIL MEMORIAL DAY TO SEE WHAT TIME YOU FEEL LIKE STROLLING IN.  You have to prepare in advance for this one!  Thanks for your cooperation with this special workout on this special day!


 Does Facebook Turn People Into Narcissists?   "….frequent Facebook users were more likely to score high on “openness” and were less concerned about privacy. So what seems like self-promoting behavior may just reflect a generation growing up in the digital age, where information — including details about personal lives — flows freely and connects us."-Tara Parker-Pope, NY TImes

How Bad Is Peanut Butter, Really?   "For decades, it’s been used by scientists to induce atherosclerosis in cholesterol-fed rats, rabbits, and primates. Some researchers think that peanut lectins, present in the oil, are the cause of the atherogenicity."Mark Sisson, Mark's Daily Apple

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