SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK


Thank you to all Spartan Performance athletes.  Without you there would be no Spartan Performance.  Happy Thanksgiving!

Today's Schedule:  11am-1pm

Friday's Schedule:  9:30-12pm



Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

James Hobart on today's WOD – video [wmv] [mov](Courtesy of CrossFit.com)


Jason santora
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

Sachem Alum, Farmingville Native Sgt. Jason Santora Killed In Afghanistan

While being Thankful today please keep the men and women who have made the ultimate sacrifice in mind and remember we have friends and neighbors who are still in the fight!–George




This Is Your Mind On Meditation: Less Wandering, More Doing    "Those of us who daydream more often are more likely to be depressed–either because we get caught in a cycle of rumination or because depressed people have poorer concentration (which comes first isn't clear). A study that tracked the daily activities and moods of iPhone users-published in Science magazine last November–found that those whose minds were wandering off task more often were more depressed. People who suffer from attention deficit disorder also have difficulty keeping mind-wandering at bay, which may be why many studies have found that meditation helps those with attention deficit disorder."–-Melissa Healy, LA Times


A Better Warm-up    "We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training."Greg Glassman, CrossFit Journal, Issue 8, April 2003

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