SPARTAN PERFORMANCE                                            CROSSFIT SUFFOLK


12 minutes to establish a 1RM Heaving Snatch Balance:


12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 V-Ups





To Janine there's nothing quite like the enjoyment of a good kettlebell swing workout!




 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 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!

Several participants have contacted us and we appreciate it.   Please do your best to plan ahead.  We reserve the right to berate violators of this simple request, publicly, and submit you to a barage of the most vicious sort of sarcasm the world has ever seen.  BE ADVISED!


Interested in a 12 mile obstacle race in Vermont?  The Spartan Beast is held on the ski resort in Killington, in September.  The Spartan Beast is 50% sold out.  If you want in get on it soon.  If it sounds like something you may want to try but are unsure ask us…we did it last year.  The fact that we're going back should be interpreted as a good sign!


This Is Your Brain On Sugar: UCLA Study Shows High-FructoseDiet Sabotages Learning, Memory

"The animals were fed standard rat chow and trained on a maze twice daily for five days before starting the experimental diet. The UCLA team tested how well the rats were able to navigate the maze, which contained numerous holes but only one exit. The scientists placed visual landmarks in the maze to help the rats learn and remember the way.

Six weeks later, the researchers tested the rats’ ability to recall the route and escape the maze. What they saw surprised them.

“The second group of rats navigated the maze much faster than the rats that did not receive omega-3 fatty acids,” Gomez-Pinilla said. “The DHA-deprived animals were slower, and their brains showed a decline in synaptic activity. Their brain cells had trouble signaling each other, disrupting the rats’ ability to think clearly and recall the route they’d learned six weeks earlier.”—EarthSky.org


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