SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK


500 meter row

10 renegade rows

15 DB thrusters

20 knees to elbows

25 burpees





Meet Mark, a CrossFitter from Minnesota.  Mark is standing before Devil's Tower in beautiful Utah.  Mark, as you can easily see, is wearing a Spartan Performance T-shirt.  Legend has it that Mark was able to sprint to the top of Devil's Tower and back down in 4 minutes and 15 seconds because he rocked a Spartan Performance T-shirt.  That's my story and I'm sticking to it.  Do you own a Spartan performance T-shirt?  Don't you want to be as cool and as high performance as Mark?  (Thanks Barbara!  Thanks Mark!)

Mark barbaras cousin SP shirt


Bulgarian Split Squats   "In the back squat, the limiting factor is typically the lower back. In the front squat, it's the upper back. In the RFESS(Rear Foot Elevated Split Squat), you essentially eliminate those limiting factors and are able to hone in more directly on the legs. Moreover, because you're not loading the spine as heavily, it doesn't take as long to recover, so you're able to do them with greater frequency, potentially leading to greater strength and size gains."Ben Bruno for TNation.com


How To Tackle The Mini-Challenges    "Human brains are plastic, which means they retain a lifelong ability to rewire and reorganize neural connections based on new experiences. Our brains stop growing, but they never stop changing. This is a good thing, especially for hominids living in an environment fraught with danger – stronger, faster, more ferocious animals; poisonous plant matter; rival tribes vying for the same resources; heat, cold, rain, flood, drought. We could rarely rely on sheer physicality to see us through difficult times and situations, so we learned. We observed. We taught each other. We analyzed. We conquered the world using nothing but our brains. Today? Today, things are spoon-fed to us. We can hop on Wikipedia, get any answer we want about any subject at all, and then promptly forget it. We don’t have to think about how to get our food; we just go buy it. We just turn up the AC when it gets hot and turn on the gas when it gets cold. Things are easy, and I’m glad they are, but that means it’s on us to go out and use our brains. So go out there and learn something today. I don’t care what it is. Just learn it, and learn it well."Mark Sisson, Mark's Daily Apple


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