SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Lauren, second from left, can laugh while doing "Angie" because she knew she would be setting a PR in the Clean on the following evening.  Amazing!  Nice work Lauren!

CrossRoads Of Ourselves    "This definition, “crossroads of ourselves,” captures the
essence that is CrossFit. To many, it is just the term that defines the fitness regimen we follow, but to me it is a term that captures a universal reality of our lives. We are perpetually standing at the crossroads of ourselves, and CrossFit, maybe in just some small way, can serve to remind us of that and cultivate our capacities to choose wisely."—Ryan Carbone  (Courtesy of CrossFit.com) Feb/2012 CF Journal

 The Myth Of The Eight-Hour Sleep

The title suggests that you don't need 8 hours of sleep, but the assertion of the article suggests that you don't need eight hours in a row, that it is perfectly normal to wake up after 4 hours of sleep, stay awake for awhile and then return to sleep for another four hours.  

I was hoping that there is scientific proof that a mere 4 hours is enough sleep, but that is not the case.  More importantly, I don't need scientific proof as I have been a "study" in sleep deprivation for some time now.  But, that's my fault.

Here's the big question: Who has time to sleep for 4 hours, get up for an unspecified period of time then return to sleep for another 4 hours?  The article states that this was common when people went to sleep "two hours after dusk"–that could mean 7pm!  Very few are able to do this without dropping out of society.  If you have school age children this is impossible to accomplish. 

The bottom line is this: if you wake up after a few hours of sleep and can't immediately return to sleep then relax.  Don't turn on the phone, computer or television.  Apparently meditation,  prayer, "chatting with your bed-fellow" and having sex is acceptable.

Sleep tight.

(Thanks to Ken for the article!  Ken is one of our out-of-state regular readers who sends interesting items our way!–George)

Roadwork 2.0: The Comeback    "Although there is little doubt that all combat sports do require explosive strength and power, of course, there is much more to the roadwork story than such perspectives are often inclined to admit. While proclaiming roadwork and aerobic training are unnecessary might make for catchy headlines and sound bites, in this article I’m going to tell you why longer, slower, steady-state cardio training will soon be making a comeback and I’m even going to give you a new twist on this age old training method that will make it more effective than ever."—Joel Jamieson, 8 Weeks Out

[Joel Jamieson is considered to be one of the top strength and conditioning coaches for professional combat athletes and has trained numerous pro-MMA fighters.—George]