SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

-then-

“The (medium) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

Memorial Day Murph is just days away!  We'll start at 8:30am and run heats every 45 minutes after that with the last heat starting at 11:30am.  So we're looking at 8:30, 9:15, 10:00, 10:45, and 11:30am.  We need to know by Wednesday, May 23rd in which heat you'd like to participate in.  The heats have to be balanced out so the sooner you know the better chance you have of securing the spot you want.  NO, YOU CANNOT WAIT UNTIL MEMORIAL DAY TO SEE WHAT TIME YOU FEEL LIKE STROLLING IN.  You have to prepare in advance for this one!  Thanks for your cooperation with this special workout on this special day!

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 Thanks to mark Sisson's Mark's Daily Apple for making us aware of the following items:

Barefoot Running: The FAQs       This is a good primer for barefoot running and it features a video showing the exercise that was described in the NY Times article (the best barefoot running article ever printed…in our humble opinion.) we re-posted a while back on the same topic.—George

When You Eat Matters, Not Just What You Eat      A study by the Salk Institute of Biological Studies seems to back, without coming out and saying so directly, the intermittent fasters who prescribe to the fast for 16 hours and eat meals in the remaining 8 hour window on a daily basis.  Curious about Intermittent Fasting?  Check out this and this!