SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

Snatch 1-1-1-1-1-1-1 reps

Michael Giardina and Chuck Carswell on today's WOD – video [wmv] [mov

 Choices   "You see that you and you alone decide your future through the choices you make. This philosophy is the key to unlocking your potential as by doing so you not only assume responsibility, but also control of everything in your life."—Matt "Kroc" Kroczaleski for TNation.com

Are You Living An Active Or Passive Life?    "I think we’re just too far removed from real experience, from having to engage with the world. To counteract that, we have to consciously decide to turn away from the easy route, to go out and do things differently, and that’s hard to do for an animal wired to take the path of least resistance.

But we gotta do it."—Mark Sisson, Mark's Daily Apple

BJJ Manual Excerpt   "Increasing your maximal strength will have a positive benefit on your jumping, sprinting, pushing power and conditioning. Jiu Jitsu has a large isometric (static/holding strength) component to it and even though it doesn’t involve movement, holding an opponent in your guard or trying to lock in a submission, which can take minutes, greatly taxes the body. The stronger the athlete is, the lower percentage of their maximal strength they must exert to complete the same move."—Chad Wesley Smith for Elite Fitness Systems