SPARTAN PERFORMANCE                                         CROSSFIT SUFFOLK


"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.


Range Of Motion Revisited

Range of motion discrepencies are usually found in high rep bodyweight workouts.  Some athletes focus solely on the their score on the whiteboard or just getting through the workout and not the quality of the movement.

If the top athlete gets a 500 on "Tabata Something Else" but doesn't go through a full range of motion on all exercises while the second place athlete scores a 460, but every rep is spot on then the athlete with the 460 should move to the top spot while the athlete with the 500 gets "scaled" next to his name.

It's quite possible that any athlete at any given time will perform a poor quality rep.  The problem is some folks either aren't aware or don't care.  If you aren't aware that is my fault as a coach.  If you don't care that may be my fault as well.  Or it may be the athlete's fault.

Fortunately the range of motion issue usually isn't a problem.  This is just a reminder in light of today's workout.

ROM for Pull-ups:  Chin over the bar at the top.  This means chin over the bar.  Not chin near the bar or chin even with the bar.

ROM for Push-ups:  Hands released at the bottom.  No "worming" up–body moves upward from ground in one straight line.  Arms locked out at the top.  When "hands released" isn't used the bottom position is chest making contact with the ground.  Every rep, not once in a while.

ROM for Sit-ups:  Shoulder blades make contact with ground, body comes up to sitting at least 90 degrees.

ROM for Squats:  Creases of the hips lower than the knees at the bottom.  Full extension of hips and knees at top.

Good effort is noted but doesn't count.  Good intention is noted but doesn't count. 

Range of motion violations=scaled workout. 






 Is Sugar Toxic?  "This development is recent and borders on humorous. In the early 1980s, high-fructose corn syrup replaced sugar in sodas and other products in part because refined sugar then had the reputation as a generally noxious nutrient. (“Villain in Disguise?” asked a headline in this paper in 1977, before answering in the affirmative.) High-fructose corn syrup was portrayed by the food industry as a healthful alternative, and that’s how the public perceived it. It was also cheaper than sugar, which didn’t hurt its commercial prospects. Now the tide is rolling the other way, and refined sugar is making a commercial comeback as the supposedly healthful alternative to this noxious corn-syrup stuff. “Industry after industry is replacing their product with sucrose and advertising it as such — ‘No High-Fructose Corn Syrup,’ ” Nestle notes.

But marketing aside, the two sweeteners are effectively identical in their biological effects. “High-fructose corn syrup, sugar — no difference,” is how Lustig put it in a lecture that I attended in San Francisco last December. “The point is they’re each bad — equally bad, equally poisonous.”Gary Taubes



Looking for an answer to that burning question: How much fish oil should I take?

With all the questions you have about life the quantity of your fish oil consumption shouldn't be one occupying space in your mind.  Now it doesn't have to– thanks to Robb Wolf and Melissa and Dallas at Whole 9!  Read the following and follow the Whole9 advice.  Do it now!

Fish Oil Calculator, Version 2.0  "We’ve observed folks attempting to use high-dose fish oil as an “offset” for the poor quality food they continue to eat.  Suffice it to say, that is not the way this stuff works. Fish oil is a supplement, designed to provide a helping hand in managing systemic inflammation. It’s not a replacement for making good dietary and lifestyle choices. So we’ve consulted with Robb Wolf to revise the recommendations, and make it outstandingly clear that we recommend you take high-dose fish oil only for a short period of time, and only while you’re making big changes to your diet and lifestyle. Once you’ve done that, you can quickly step down to a maintenance dose that will help you offset your (carefully controlled) omega-6 intake and manage any systemic inflammation that may still be present. "Whole9


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