SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK

3X5 Back Squats @ 75% – rest 90 sec.


1 minute AMRAP of Jerks @ 185/120#

-then (no break)-

100 Burpees for time.

In this event Jon B. had to do 5 rounds of 500 meter row and 10 Overhead squats with 95lbs.  8 months ago, when Jon Began training with us he couldn't overhead squat the 45lb. bar once.  During the competition Jon did all 5 sets of Overhead squats unbroken–he never put the bar down during any set!  There were competitors with many years of training and competition experience who had to drop the bar.


Alex did all of his Overhead squats unbroken as well! 

Yup…Lisa and Jen did their overhead squats unbroken too!!


Can Your Food Make You Fit?
"This paper is exciting because, at least in this case, researchers are
looking at what macronutrient differences do to signaling proteins, even
in the face of overfeeding. Up until now, most researchers have written
if off to a caloric-restriction phenomenon. It’s nice to see that this
group has tried to tease out what is really doing the heavy lifting in
terms of AMPK activation. It appears to be the carb restriction."
Michael R. Eades, M.D.

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