SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

4 rounds for time of:

Overhead lunge walk, 35/15 pounds, 60 feet

30 wall ball shots, 20/14 pounds

dumbbell or kettlebell farmers walk, 90 feet

 Really? The Claim:  For A More Restful Nap Avoid Caffeine   "In a series of studies, however, sleep researchers in England found that drinking a cup of coffee and then immediately taking a 15-minute nap was even more effective. The researchers tested sleep-deprived subjects in driving simulators and found that a “caffeine nap” improved driving performance and reduced sleepiness better than other commonly employed techniques, including cold air, a short nap, a break with no nap or 200 milligrams of caffeine, roughly the amount in a 10-ounce cup of strong brewed coffee."—Anahad O'Connor, NY Times

Barbell Training Is Big Medicine     "When we train with a barbell and eat correctly, we are sending a signal to our body that an anabolic environment is called for. An anabolic environment means growth factors. Growth factors suppress apoptosis. And apoptosis is a fundamental part of aging."—Jonathon Sullivan, MD, PhD