SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK


5 rounds for time of:

5 power cleans

15 push-ups




Study Finds Calorie-Burn Up To 14 Hours After Rigorous Exercise    "Lumberjacks, long distance runners, and others who exercise for long periods of time do, of course, eat more.

Short, hard workouts combined with a healthy balanced diet of whole foods may be the best way to control body weight. In my opinion, that formula will make and keep you lean. It has worked for me for going on 40 years."Clarence Bass, Ripped


Again Faster is hosting a competition!  Check out the details.  From the competiton rules:

The Workouts:
There will be a total of eight workouts, with the first event beginning on October 1st and continuing until October 10th. Each subsequent workout will be open for 10 days. The final workout will end on December 20th. In order to be eligible for the prize, athletes must perform the workouts as prescribed and submit YouTube hyperlink for all 8 workouts, within the 10-day timeframe. All WODs end on the given date at 11:59pm, EST. No late entries will be accepted under any circumstance. Athletes are only permitted one video submission per event.

Exercises You Should be Doing: Forearm Wall Slides    "It's no surprise that many of our guys come in  pretty banged-up, and as such, a lot of what we do within the first 3-4 weeks is to help correct many of the (predictable) bumps, bruises, and muscular imbalances that tend to accumulate over a long competitive season.

Truth be told, though, we use many of these same drills with much of our general population/weekend warrior clients as well.  I mean, when all is said and done, developing a short/stiff pec minor, dominate upper traps and levator, not to mention weak upward rotators (lower traps, serratus anterior) – all of which lend themselves to a shoulder that's not too happy – aren't just a problems we see in baseball players.  We see them is basically everyone!"—Tony Gentilcore


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