SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


15 minutes to establish a 1RM Hi-Hang (with hip) Snatch.


3 rounds for time of:

5 KB Snatches Left Arm 24/16kg
10 OH Walking Lunges 45/25#
5 KB Snatches Right Arm 24/16kg
10 OH Walking Lunges 45/25#
20 T2B
Run 200m




 Unfortunately we had to say "until we meet again" to two of our athletes returning to school out of state:



…and Mike C. (third from left) shown here with George, Danny and Troy


Good luck…we'll see you during the holidays!!


We received a lot of positive feedback from last Wednesday's blogpost, The Sheepdog: The Only Logical Solution (July 25th 2012).  I want to point out 2 resources since we were asked.  The first one, I quoted in the post, On Combat by Lt. Col. Dave Grossman.  The second, The Gift Of Fear by Gavin de Becker.  Both are filled with useful information as well as being "good reads".   On Combat is about the psychological aspect of combat, the target audience is law enforcement and military, but anyone interested in the topic will do well to read this.  The Gift of Fear is for anyone and should be read by EVERYONE.  There are not a whole lot of choices when it comes to learning about intuition and what real fear signals are and aren't.  De Becker does an outstanding job describing how recognizing real fear (as opposed to worry) and trusting your intuition works.  The book contains real-world examples that are fascinating!


Check out the video of "Tall" John butterfly kipping in slow motion….turn down the volume because the audio is apparently in "slow motion" as well….and it's kind of creepy.  Of course now that I have issued this warning everyone will be sure to turn up the volume to hear (a) what I'm talking about and (b) determine for themselves whether it is truly creepy or not.  Have at it!  Thank you to Greg for the video!




 Primal Living Embraces Lifestyle Of Ancestors   “The biggest thing is just to eat real food,” said Barksdale, now an MD/Ph.D. student at the University of Texas Medical Branch in Galveston. “This lifestyle is not about emulating cave men or anything.

“It’s about eating foods that our ancestors would have eaten and that even means our great-great-grandfathers,” said Barksdale, speaking by phone from his Galveston home. He has seen others following the lifestyle lose weight and ease symptoms of chronic diseases.—-Bronwyn Turner, Daily News of Galveston, TX

2 Responses

  1. Lisa Demetriou

    we miss these two kids, they came in with great energy and had great spirits! God luck in your endeavors! we love ya and cant wait to see ya again! stay safe! xoxox

  2. Lisa Demetriou

    tht was a great video, the clarity on your phone is amazing…thanks for the share and BTW ..JOHN you studmuffin! tht was very cool to watch..now if I could do it tht smooth, I wld be set! 🙂
    Keep it up kiddo! and het you butt in there! 🙂

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