SPARTAN PERFORMANCE                                            CROSSFIT SUFFOLK


Back Squat  3X5 @ 50, 60 and 70% 1 RM


4 rounds for time of:

200 meter run

15 kettlebell swings


If you didn't do "Murph" yesterday then the conditioning part of the WOD is:


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

(1 1/2 pood kettlebell= 24 kg.= 53 lbs.)





Thanks to all participants in the Memorial Day Murph!  Everyone pushed themselves exceptionally hard…watching the effort given, by everyone, was inspiring!





CrossFit For Hope, June 9th, 2012.




Yes To Berries, No To Salt: Aboriginal Man Goes Back To Roots In Order To Lose Weight, Live Healthier

"For 18 months, Bossy Ducharme has eaten the same 15 basic foods, day in and day out. A strict diet, including wild rice, raw pumpkin seeds, berries, and elk. No salt, pepper or sugar. If his aboriginal ancestors wouldn’t have eaten it, neither will he."Armina Ligaya, National Post

“I’m not going to put anything in my body that was not here before the Europeans arrived, because there is something wrong here,” said Mr. Ducharme, a Métis from Duck Bay, Man. “Ever since colonization, my people went from being a fit, athletic race of people to the most sickly and lame. The most obese. The highest diabetes rate… We went from eating our natural food to a diet completely different from 100 years ago.”Bossy Ducharme from article by Armina Ligaya, National Post


My Shoulder Hurts: The Finest Whine      By Tony Gentilcore for TNation.com




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