SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

How Much Protein Do I Really Need To Eat?  Part 1     "The RDA for protein is 0.8 gram of protein per kilogram of body weight. I agree that is NOT very helpful for you. Let me translate, if you weigh 160 lbs the RDA for protein for you is  58 grams of protein. So eat 60 grams of protein and you won’t die from not having enough protein (97-98% of the time). Some researchers at the University of Illinois wondered, what happens if you eat more protein than what is required? What if you went on a weight loss diet (with exercise – of course) and ate 2x as much as required? These researcher put together such a study and here’s what happened.

The higher protein group lost just under 20lbs of body fat while the RDA protein group lost 12 lbs in 16 weeks. To make matters worse, the RDA protein group also lost 2 pounds of muscle in the process.

This tells me that if you need to lose weight, you need more protein."—Mike Roussell