SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


Five rounds for time of:
135 pound Back squat, 20 reps
Handstand walk 20 yards


Smitty ponders eternity and the meaning of life….


"Scientist" documents Smitty's philosophical ramblings so his wisdom can be spread to the masses!DSC00530 


Goblet Squats 101  "Squats can do more for total mass and body strength than probably all other lifts combined. Doing them wrong can do more damage than probably all the other moves, too. The goblet squat fixes all."—–Dan John for TNation.com

In-Your-Face-Fitness: Another Look At High Intensity Interval Training  "Don't get me wrong — interval training is useful for improving athletic performance. It boosts endurance by improving your ability to take in more oxygen, and it also increases anaerobic metabolism, which improves short-burst power capabilities. Competitive runners, rowers, cyclists and other athletes do use HIIT to get faster.

What it doesn't do is burn calories any better than exercising at a steady pace."—James S. Fell, LA Times

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