SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK


For time:

30 box jumps (24/20")

10 kettlebell swings (53/36#)

20 box jumps

20 kettlebell swings

10 box jumps

30 ketlebell swings

 ***************************************************************************************************************************This Saturday we'll be closing at 12pm.  We're headed over to CrossFit 516 in Mineola to do the Games Open 12.5 and then barbeque with our extended CrossFit family in Nassau County.  Tyler and Logan of CrossFit 516 were gracious enough to invite any CrossFit Suffolk athletes who'd like to do the last of the Open workouts at their facility and then share in some post-competition festivities.  Those wishing to join us should let us know so we can plan accordingly.  The athletes who cannot make it to CrossFit 516 can do 12.5 on Thursday, Friday or Saturday morning.


Members of Spartan Performance/CrossFit Suffolk are invited to "see Zach off" on Saturday evening, March 24th, at 7:30pm.  Zach is leaving us to serve our country in the United States Army.  Our loss, but the country's gain!  Join us!




Why Fast? Part Two-Cancer   "For thousands upon thousands of years (during most of which overweight, let alone obese, people were fairly rare), therapeutic fasting was a common protocol for the healing of many a malady. From famous sages like Plato, Aristotle, and the aforementioned Hippocrates and Plutarch to cancer patients unable to eat during chemotherapy to pet dogs and cats who suddenly lose once-voracious appetites upon falling ill, it seems like the natural response to – and perhaps therapy for – major illness is to stop eating for a while.

Now, “natural” is not always good. “Is” does not necessarily imply “ought.” But I think the persistence of this phenomenon throughout nature demands that we look a little more closely into whether or not there’s something to it. From babies putting items they found on the ground into their mouths to introduce novel bacteria to their bodies, to weight lifters craving meat after a hard workout to introduce protein to their hungry muscles, to pregnant women experiencing strong food aversions to minimize the chance of introducing a toxin or poison to the growing fetus, I’m generally of the opinion that there’s usually a physiological explanation for most of our odd cravings and behaviors. I see no reason why a sudden lack of appetite wouldn’t have a similar explanation – especially one that transcends species. What if skipping meals for a day or two kickstarted internal healing in some way? Is that really so outlandish? You already know where I stand on the importance of lessons learned from watching our animal companions, and I think this time is no different."—-Mark Sisson of Mark's Daily Apple



"Hip Torque", Toe Angle and Squatting   "Put simply, hip torque is dependent on having good mobility. Good mobility allows the lifter to squat with a more forward toe angle, thus having optimal torque at the hip is dependent on having a more forward toe angle. When a lifter has the mobility to use a “forward toe angle” — or one that is about 10 degrees outside of “straight ahead” — and maintain proper knee and hip positioning, the distribution of their force application is more even across the posterior and anterior aspects of the thigh (regardless of squatting type). Here is another simple way of saying that: more musculature is used in a tighter way when the lifter has the mobility to use a more forward toe angle correctly. Being tighter with more musculature would result in being stronger throughout a squat."Justin Lascek of 70s Big

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