SPARTAN PERFORMANCE                               CROSSFIT SUFFOLK


Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters








 Spartan Performance Physical Fitness Test Top 5 Women:

Chessa            199

Barbara           196

Ana                196

Lauren           188

Micky             224 (shortened range of motion on the squats due to pregnancy!)



Hardcore Hinging For Hamstrings     "Targeting the posterior chain is one of the most effective ways to improve hypertrophy, strength, and athletic performance.

Posterior chain (PC) refers to a complex series of muscles radiating along the backside of the body that's seemingly invisible to mirror-focused trainees.

That's a shame, as not only does a strong PC allow you to run faster, jump higher, and deadlift a Buick, it also looks damn impressive when developed to its full potential.

Hip hinge movements are among the best ways to target the PC, specifically the hamstrings. A hip hinge movement is any in which the hips are going through a large range of motion but the knees are not."-John Gaglione for TNation.com


Lost In Madrid  "I am not purposing a 100% Paleo diet on my site. While many of the foods listed in diet recommendations are on the Paleo diet, I include foods like tubers and recommend the use of supplements, as I know they will increase performance.

The recommendations on this site are based strictly on performance. And we gauge performance by increases in size, strength, speed and increased work capacity."—-John Welbourn, Talk To Me Johnny

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