SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK

155 pound deadlift, 20 reps

20 sit-ups

155 pound deadlift, 15 reps

30 sit-ups

155 pound deadlift, 10 reps

40 sit-ups

155 pound deadlift, 5 reps

50 sit-ups

"I'll see you on the pull-up bar"

Eat Like A Warrior King   "Stop eating fast food, stop eating kid's cereal, knock it off with all the sweets and comfort foods, and ease up on the snacking. And don't act like you don't know this: eat more vegetables and fruits.

Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up."—Dan John for TNation.com

Meal Timing Concerns: Breakfast, Frequency and Snacking   "First of all, there is no metabolic advantage to eating multiple meals. Yeah, your body expends metabolic energy to process and digest food, but it doesn’t matter when or how it’s eaten. You could eat a steak in a single sitting or the same steak cut up into five pieces, each eaten an hour apart, and the total energy expenditure required to process and digest the steak would be identical in both cases. So, assuming macronutrient ratios and caloric content are identical, eating more frequently doesn’t make your metabolism “burn” brighter. If it did, this study would have ruled in favor of increased meal frequency as an effective tool in weight loss for obese patients. But it didn’t."—Mark Sisson, Mark's Daily Apple