SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK


Regular sessions from 10am-12pm:

4 rounds for time of:

5 power clean

15 box jumps

200 meter run


*****AT 12:30PM:

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

For a downloadable PDF of the workout, click here.  (Courtesy of CrossFit.com)

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov] (Courtesy of CrossFit.com)





Ditch The 6-Pack To Get 6-Pack Abs  "Your body responds to large quantities of alcohol much like it does when you consume an excessively high carbohydrate diet. The macronutrient that's consumed in the greatest quantity gets burned while fat essentially remains dormant until the substrate that was excessively consumed gets depleted."Joe Giandonato for TNation.com

"Cardio" May Cause Heart Disease-Part 1  "I think a modicum of repetitive, aerobic-type physical activity can definitely improve your mood. I like to a run about 5 k a few times a week. It feels good and cross-country seems good for your coordination with all the varied terrain. A little cross-country and some sprinting sure seems to make me more functional.

I am not under the delusion that it will dramatically improve my overall health or my longevity, though. And I've seen no evidence that doing it every day or doing 5 times the mileage would be better. Just the opposite, in fact.

Same goes for eating "fruits and vegetables", gorilla levels of fiber, "antioxidants", and most supplements. No magic foods.

The really good kind of exercise, resistance training, makes you more functional and stronger. That is the only sensible definition of fitness if we follow the hippocratic oath with our selves."—Dr. Kurt Harris of PaNu, for Psychology Today

The above article is long, but Dr. Harris offers excellent commentary and observations do go along with the science behind the study.



Crimson Wrestling Clinic Saturday and Sunday at Vamos Brazilian Jiujitsu.  Joe Scioli is presenting two sessions, Saturday from 2pm-4pm and Sunday 2-4pm.  Joe Scioli is a 2x NJCAA Academic All American, Former Mid-Atlantic Regional Champion, Former Nationally Ranked Juco Competitor, Bellport Wrestling Coach and Purple Belt in Brazilian Jiu Jitsu.  Anyone interested in enhancing their MMA skills or takedowns should attend.  For more info or to register click here. 


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