SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK


Row 1000 meters

45 pound thrusters, 50 reps

30 pull-ups

row 500 meters

45 pound thrusters, 25 reps

15 pull-ups

row 250 meters

45 pound thrusters, 15 reps

10 pull-ups


For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Not everyone has a rower, but “Jackie” is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout."—CrossFit Journal, Issue 27, November 2004, The New Girls

I agree with the opinion offered in The CrossFit Journal article, sited above, that adding rounds that progressively decrease the reps make it the perfect workout.  So there you have it.–George






Mastering The Snatch   "Getting a heavy load from the platform to overhead in one explosive, fluid movement presents the human-body machine with a complex neurophysical problem. To solve it, we need to approach the process like an art, not a science."Eric Auciello for TNation.com


Lessons From Recent Jiu-jitsu Black Belt Gene Pace, 78     "Gene Pace started practicing martial arts as a way to exercise and to give his grandchildren something to get excited about.

“I thought to myself, ‘They’re not going to kill me, and I might just learn something new.’ Once I got started, I thought, “Am I going to give up and embarrass my grandkids? No way, I’m not going to disrespect them like that. And everyone kept training,” recalls the burly granddad."GracieMag.com

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