SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK

"Annie"

5 rounds for time of:

50-40-30-20-10

Double Unders

Sit-ups

—OR—

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 Pushing The Limits: A Pain Roundtable  "Technology has allowed the weak to thrive as much as the strong, leading to a society that accommodates overeating, under-exercising, and under-stimulating the brain. As a result, the majority of our population is becoming dumber and fatter."—Stephane Robert for TNation.com

Sub-Max Intervals Everyone Can Use

"The major novel finding, according to the researchers, was that six sessions of constant load intervals over two weeks improved insulin sensitivity by about 35% and increased muscle mitochondria content by about 35%. Muscle glucose transport capacity increased by about 260%. These markers were selected because they are typically found to be depressed in sedentary individuals."–Clarence Bass of Ripped