SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK


Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)





The Once And Future Way To Run   “The data suggests up to 79 percent of all runners are injured every year,” says Stephen Messier, the director of the J. B. Snow Biomechanics Laboratory at Wake Forest University. “What’s more, those figures have been consistent since the 1970s.” Messier is currently 11 months into a study for the U.S. Army and estimates that 40 percent of his 200 subjects will be hurt within a year. “It’s become a serious public health crisis.”

"Nothing seems able to check it: not cross-training, not stretching, not $400 custom-molded orthotics, not even softer surfaces. And those special running shoes everyone thinks he needs? In 40 years, no study has ever shown that they do anything to reduce injuries. On the contrary, the U.S. Army’s Public Health Command concluded in a report in 2010, drawing on three large-scale studies of thousands of military personnel, that using shoes tailored to individual foot shapes had “little influence on injuries.”

"Two years ago, in my book, “Born to Run,” I suggested we don’t need smarter shoes; we need smarter feet. I’d gone into Mexico’s Copper Canyon to learn from the Tarahumara Indians, who tackle 100-mile races well into their geriatric years. I was a broken-down, middle-aged, ex-runner when I arrived. Nine months later, I was transformed. After getting rid of my cushioned shoes and adopting the Tarahumaras’ whisper-soft stride, I was able to join them for a 50-mile race through the canyons. I haven’t lost a day of running to injury since."Christpher McDougall

{Note: This is the BEST running article to date!  It's long and definitely worth your time.–George}


Primal Fitness 2.0 Part III-To Bench Or Not To Bench: The Benefits Of Un-Functional Training?  "I believe that human beings thrive on personal challenge. To test your limits, take risks, push yourself to new levels, and accomplish new feats are all great things. There is definitely something Primal about trying to run as far and as fast as possible, to climb an imposing rock face, to lift a seemingly immovable weight.

When these activities become sports, however, the focus can change from loving the process itself – Simply being in the moment whilst running the trails, being on the rock face or even in the gym, to an over importance being placed on the outcome. The need to finish the race under a certain time, or before another individual, to claim the first ascent, or to be the strongest in the gym, can change the emphasis of the activity from a fun, enjoyable and enriching endeavour, to a high pressure, stressful one."Simon Whyatt, Primal Fitness (UK)

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