SPARTAN PERFORMANCE                                         CROSSFIT SUFFOLK

Sorry for the inconvenience, but the 11:15-12:15 session is canceled today.  Please be advised.

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00


5 rounds for total time of:

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#

Rest 1:1



The Hip Hinge
"When you begin to learn how to engage the correct muscles and keep your
spine safe through movement patterns that require hip hinging, make sure
you’re aware of how you’re moving outside of the gym, not just inside
the gym with a loaded bar. I’ve included some examples of poor movement
patterns that I felt translated into real life, not just your time in
the gym."
Jeremie Preas for Everyday Paleo

The 400,000 Hour Body

"The Secret

You want to maximize health and achieve optimal fitness? We’ll tell you exactly how to do it.

Eat foods that makes you healthier, every
meal, every day. Eat foods that makes you less healthy infrequently, if
at all. Eat just enough to support activity levels and goals.

Exercise. Work hard, but more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.

Recover. Devote as much effort to recovery practices as you do to
exercise. This is not optional. Most fall miserably short in this

Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summer.

Manage your stress. Deal with it in a healthy fashion. Stress will
undermine all of the above,  and is perhaps the most important factor
(after nutrition).

Do this, day in and day out, for years and years and years, as consistently as you can."—Whole 9 (Dallas and Melissa Hartwig)

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