SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Today's workout will be done as any workout or will be done as a skill building event only.  We'll work on the skills specific to the workout then we'll scale the workout as necessary!

Every so often we wear "real" clothes!

Congratulations to Steve and Sunshine!

What Does The Number 1 tennis Player In The UK Have To Learn From The World's Number 1? Yesterday, I was in the car again and listened to the men’s final featuring Rafael Nadal and Novak Djokovic. Djokovic won (impressively). In fact, he’s won 48 out of 49 matches this year, and has risen in the ranks to become the number one player in the World.

How’s he done it? A lot of hard work and self-belief, I should imagine. But he also attributes much of his success to a change in diet in recent months. It turns out that he was diagnosed with sensitivity to gluten (a protein found in grains such as wheat, oats and rye) and has eliminated it from his diet. I read that, as a result, he feels lighter and stronger."—Dr Briffa

Understanding The Meaning Of Silence   "From my own perspective, understanding silence (among other things) has increasingly been an attempt toward grounding these last few years, a burrowing deep into what I’ve come to identify as a Primal, elemental level of consciousness – or unconsciousness – as certain thinkers have described it. Silence isn’t just an effort toward relaxation or an escape from modern layers of busyness but a reconnection in some regard with what is most natural, most essential to our still-present Primal selves. It’s reconnecting with what the body and brain expect. It’s taking on what Jung called the “frustration of instinct” in modern life."—Mark Sisson, Mark's Daily Apple