SPARTAN PERFORMANCE                CROSSFIT SUFFOLK

1 round for time of:

500 meter row

10 burpee box jumps

20 dumbbell (or kettlebell) push press (10 each arm)

30 kettlebell swings (53/36#)

40 sit-ups

The Beginner's Guide To The Paleo Diet  "I’m a fan of the Paleo Diet because it makes logical sense to me. I know we existed as a species 150,000 years ago, I know the agricultural revolution didn’t happen until 10,000 years ago, which means we had 140,000 years to deal without grains.  In that time we learned to thrive as a species (or else we wouldn’t be here).  I feel like if we were going to evolve, it would have happened in the first 140,000 years – since grains coming along we might have changed slightly, but not much.

The other reason I’m a fan is because you can eat what you want (provided it’s paleo), when you want, and eat however much of it you like.  Eat a huge breakfast, skip lunch, and a big dinner.  Eat a small breakfast, two snacks, and then dinner.  Do whatever makes you happy and fits in your schedule.  I like this kind of stress-free eating."—Steve Kamb, Nerd Fitness

Too Much Muscle: The Glen Pendlay Secret  "In athletics, speed kills. The Olympic lifts are a big part of training at different speeds. They're in between deadlifting and jumping."—Glen Pendlay