SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK


For time:

35 kettlebell swings

20 sit-ups

25 kettlebell swings

30 sit-ups

15 kettlebell swings

40 sit-ups





Bodyweight Isometrics For Improved Strength    "One method to address this is to pair static gymnastics-based holds with our athlete's dynamic exercises. Using these types of holds allows for similar levels of muscle activation as standard isometric movements, but with the added benefit of improving overall body control, core activation, and body awareness.

If you have any doubts, spend two-minutes watching a collegiate level or higher gymnastic meet and you'll quickly come around. Not only do they look like bodybuilders, with well-defined muscles and incredibly low body fat levels, they're also some of the strongest pound-for-pound athletes in the world.

The weightroom exploits of gymnasts are legendary. Consider 140-pound gymnasts who could crush 300-pound + bench presses and triple-bodyweight deadlifts without ever having touched a weight in practice before. Conversely, there aren't many 300-pound bench-pressers rocking iron crosses their first time out."—-Adam Vogel and Mike Campanella for TNation.com


CrossFit Games 2012   The CrossFit Games season is a three-stage test of fitness. It is comprised of the Open, Regionals, and the world championship, the CrossFit Games.

The season kicks off with the Open, the most inclusive competition in the world. The top athletes and teams in each region from the Open will move onto Regionals. The best athletes and teams at Regionals will compete at the CrossFit Games from July 13-15, the world’s premier test to find the Fittest on Earth™.

In order to identify the Fittest, we invite everyone in the world to compete in the Open, register here. Each week from February 22-March 25, an Open workout is posted and everyone does it. They have the choice to have their performance validated at a CrossFit affiliate, or submit a videotape of their performance to the Games website. The Open will consist of five workouts over five weeks.—CrossFit Games 2012


5 Most Imortant Skills For Protecting Yourself   "When training in a martial art it is important to learn the differences between training and the real thing. When practicing in the gym you do not suffer from elevated adrenaline levels, tunnel vision and reduce conscious thought. In a real life situation these can occur and your training should teach you how to manage them and still make a clean escape. The key is to be stressed in training but calm in real life."Jack Roberts for Low Tech Combat

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