SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


10 minutes of Tire Flipping

5 minutes of Prowler Pushing


4 rounds for time:

10 DB Snatches, each arm

15 Goblet Squats

20 Sit-ups

200 meter run


The tires are somewhat dirty.  If you have an aversion to getting your hands and shirt dirty we can provide a fun and clean alternative.  Well maybe not fun, but clean.  Hopefully if you're not reading this you'll be wearing a white or neon yellow shirt.

I've suspended the WOD Glossary for today.  The glossary has been so successful I haven't had to berate anyone about the instructions and I miss it.  We'll see what today brings.  Hopefully someone will ask me if they have to do 5 snatches in each arm.



Joey, Amanda and Tiffany






Joe S., George and Dan R.



Looking For Fitness In A Glass Of Juice   "What that finding suggests, says Naomi Cermak, a researcher at the University of Maastricht in the Netherlands who led the study, is that beetroot juice, while effective at improving performance in short, extremely strenuous bouts of exercise, may have less effect during longer, relatively less intense types of exertion. In other words, the juice might help an 800-meter runner but perhaps not a marathoner."Gretchen Reynolds, NY Times

Note:  Sounds perfect for our community since it is far more likely that we will participate in events or workouts that resemble the 800-meter run more so than a marathon!–George


Failing To Act Their Age, Two Gymnasts Break The Mold  Jovtchev’s shoulders and biceps are so damaged that he now trains only 90 minutes a week. He is also competing with a bulging, broken right wrist.  (Juliet Macur, NY Times) 

“It’s very, very difficult for me now because my body is falling apart if I practice hard,” he said. “So I’m trying to find a balance, somewhere on a thin line.”

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