SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK

For time:

25 box jumps

5 pull-ups

5 ring dips

20 box jumps

10 pull-ups

10 ring dips

15 box jumps

15 pull-ups

15 ring dips

It's goodbye, for now, to Christy and Tom, crossfitters from Alabama.  They trained with us for a week.  It was great training with them!

 Samurai Tweaks To Eating Plans    "The moral of the story is not to get caught up into rigidly following a specific system just based on claims. You have to apply, evaluate, and adjust based on your own personal feedback and results. What works for one person doesn't always work for another, and what works for one person may change over time."—Nate Miyaki, TNation.com

Sit Up Straight.  Your Back Thanks You   “The majority of back pain is the result of muscle and ligament strain or weakness, and can often be prevented by developing core strength and proper posture,” said Dr. Daniel Mazanec, associate director of the Center for Spine Health at the Cleveland Clinic."—Leslie Alderman, NY Times