SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK


For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees


WOD Demo with CrossFit Los Gatos – video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)




 Heart Rate Variability Training  "A study done by Potterat et. al. compared Navy SEALs to "non elite" men from a conventional military group. The SEALs had higher heart rate dipping, which means that during sleep, when the parasympathetic system takes over to induce recovery, their heart rates dropped by an average of 29%, whereas the non-elites dropped by only 21%.

The SEALs also had lower baseline levels of the stress hormone cortisol during the day while in a free living (non-stressed) environment, despite an equal level of cortisol release during a stressful survival course.

That's a crucial point. The elite performers had stronger parasympathetic tone during non-stressful living conditions. The ability to relax is an asset.

In another study comparing Special Forces (SF) soldiers to conventional troops during an intense survival school, the SF soldiers were found to have higher levels of sympathetic-driven norepinephrine (a.k.a. noradrenaline) during the stressful scenarios. When the training was over, the norepinephrine levels of the SF soldiers returned to their pre-training baseline, whereas the non-elite soldiers had significantly depressed levels. Their sympathetic system was exhausted.

In the intensely stressful Combat Diver Qualification Course, the highest performers had the lowest rates of HRV immediately before and during the course, illustrating that when it was time to take on the challenge, the top performers responded with the strongest sympathetic responses.

Conversely, the men with highest heart rate variability at this point demonstrated the highest levels of "burnout" and lowest performance. As the researchers hypothesized, they had the lowest level of "engage threat" response.

All of this illustrates the importance of a healthy, powerful, stress response and the ability to rapidly recover from acute stressors while minimizing unnecessary chronic stress. The way you manage your training and recovery will determine your ability to develop that."—-Jonathan Pope and Craig Weller for TNation.com


For the Brazilian Jiujitsu enthusiasts…..or anyone that can appreciate a "flying" submission technique……


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