SPARTAN PERFORMANCE                                                               CROSSFIT SUFFOLK

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Liver Let Die   "….if it's forced to constantly clear out the toxins and other garbage you throw at it, it has a harder time doing the fat metabolizing part of its job description."—John Meadows for TNation.  

The Myriad Benefits Of Intermittent Fasting  "You’ll hear that you should never exercise on an empty stomach. You’ll hear that fasted training will burn your  muscles and cause you to waste away. You’ll hear that performance will surely suffer. None of these things are necessarily true – and they are even less so if you are well-adapted adapted to a low-carb eating strategy. Fasted training can actually result in better metabolic adaptations (which mean better performance down the line), improved muscle protein synthesis, and a higher anabolic response to post-workout feeding (you’ll earn your meal and make more muscle out of it if you train on an empty stomach). Studies on Muslim athletes during Ramadan show no effect on performance while fasting, as well as better lipids in those who exercise and fast rather than just fast. When you train in a fasted state, glycogen breakdown is blunted and more fat is burnt, leaving you more glycolytic energy in the tank for when you really need it and less body fat. Those are just a sampling of the benefits to fasted training; there are dozens more."—-Mark Sisson, Mark's Daily Apple