SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents





  UFC Welter Weight Champ, Georges St. Pierre, has included gymnastics into his strength and conditioning regime.  Time for a quick round of Guess The Strength and Conditioning Methodology:  Which Strength and Conditioning methodology includes gymnastics to facilitate the development of strength, balance, muscular endurance, body control and overall athleticism?

You won't see this type of training in too many gyms in North America, but you will see this in every CrossFit gym!  Good enough for one of the greatest fighters in professional mixed martial arts history (and most likely its best trained  athlete) good enough for us!







Bad Fruits, Evil Veggies  "The Consumers Union (the publishers of Consumer Reports) and a research group named the Environmental Working Group, using data from the U.S. Food and Drug Administration, have compiled a list of the worst fruits and vegetables in regards to health risks associated with pesticides.

If you eat just five fruits and veggies from this list, you've ingested at least 10 different pesticides, many of which will gleefully take up residence in your organs and body fat."TC Luoma, TNation.com

How To Breathe Correctly  "You know how to inhale, and exhaling is a breeze. You even know how to breathe through your nostrils like a champ. In other words, you can breathe well enough to live. What could you possibly be missing?"Mark Sisson, Mark's Daily Apple

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