SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK


12 minutes to establish a 1RM Hang Snatch (squat is preferred).


5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24?
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24?






 In Sitting Still, A Bench Press For The Brain   “We used to believe that when you were born, your brain would grow and reach a peak in the early 20s and then start shrinking,” Dr. Luders said. “It was thought there was nothing we could do to change that.” Her research suggests that there might be. As a meditator for four years, Dr. Luders understands the degree of mental discipline involved. “People ask, ‘What do you do? Just sit there with your eyes closed?’ It’s actually hard work, because you have to make a constant mental effort.”NY Times article by John Hanc


Is ART Necessary?   "After giving me some electrical stim and doing some Active Release Techniques (ART) on my hip flexors and pirformis, I felt noticeably better for the first time in a week. I’ve definitely reached a point in my career where regular ART is a necessity, not a luxury. The next step will be to find someone more local for regular treatments. Castro is certainly worth the time investment, but the hour and a half car ride home did cause my hip flexors to start locking back up a bit."-Dave Kirschen for Elite Fitness Systems

3 Responses

  1. I love Andrew, and not just cuz he wears my t-shirt. lol. That kids potential is seemingly unlimited. I am proud to train with him, his positive approach to things without complaints combined with love for what he is doing makes this kid a champion in my book. YEAH ANDREW!

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