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

"“Jackie”
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

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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