SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK

For time:
95 pound Overhead squat, 21 reps (65# for women)
21 Hand-release push-ups
150 yard Shuttle run
95 pound Overhead squat, 15 reps
 15 Hand-release push-ups
100 yard Shuttle run
 95 pound Overhead squat, 9 reps
9 Hand-release push-ups
50 yard Shuttle run

The above workout is the 2011 CrossFit Games Event 1 workout for the Masters Men and Women (ages 45-54)

We say goodbye for now to Mike C.  Unfortunately for us, but good for him, Mike has to return to school!  See you around Thanksgiving Mike!!

Sarah Kaufman On Female MMA    Sarah Kaufman is a professional mixed martial arts fighter.  Whether or not you're a fan of the sport check out this interview to read her comments about how she trains!-–George

Take Your Pull-Ups To The Next Level   "It's an exercise that should be in any training program, regardless of whether the goal is strength or physique oriented. There's no better test of real-world strength, and getting strong at pull-ups will have carryover to all other major lifts. They'll also add serious muscle to your lats, traps, rhomboids, biceps, and forearms, and if you control your lower body, even your core."—Ben Bruno for TNation.com