SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents


From the vault: WOD Demo with Pat Barber and Tamaryn Venter – video [wmv] [mov](Courtesy of CrossFit.com)




Freezing Athletes To Speed Recovery   "A 2007 study of ice baths found that young men who completed a punishing 90-minute shuttle run and then eased themselves into a frigid bathtub (with the water cooled to 50 degrees Fahrenheit) for 10 minutes reported feeling markedly less sore a few days later than a control group who did not soak. But ice baths did not lower the runners’ levels of creatine kinase, often considered a hallmark of muscle damage. They felt better, but their muscles were almost as damaged as if they hadn’t soaked."Tara Parker-Pope, NY Times


10 Ways To Be a Better CrossFitter    From CrossFit Leander (TX)….outstanding words of wisdom!





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