SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK

4 rounds for time of:

400 meter run

10 box jumps

10 kettlebell swings

—OR—

5k run

 Pull-Ups And A Lesson In Simplicity    "In a previous Youtube video, he mentioned that began performing pull-ups at age 40.  When he started, he would do pull-ups every day.  He’d always try to perform one more than he did the day before.  He didn’t have any fancy rep schemes or periodized programs to follow.   What he did have however was the determination and perseverance to keep showing up day after day."–Ross Enamait of Ross Training

Ancestral Health Symposium Roundup   "Concept 2: We lived for millions of years with this primal diet and lifestyle. High-fructose corn syrup was introduced in the mid-20th century. Hilarity ensued."

"The mismatch between 99.99% of our genetic history and our currently 21st reality causes most “diseases of civilization”".—Krista Scott-Dixon, Stumptuous.com

Former Wrestler, 63, Takes Down Robber In Boynton Beach  There are three elements of this story that warm the cockles of my heart:  (1) An elderly, smaller man was able to protect himself and his wife from a larger, younger thug, (2) the hero is a former Hofstra wrestler, and, (3) the final technique used by our senior citizen was none other than the technique that is the reigning champion of all self-defense techniques: The Rear Naked Choke!—-George (Thanks to Mike for this item!)