Spartan Performance

SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

 

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

 

 

 Sleep, Sleep, Sleep!  How Artificial Lighting And Cortisol Impacts ZZZZ's  "The ancestral environment  contained both more and less light exposure. We experienced more light from an intensity standpoint in that we got outside and had the sun on our skin (and in our eyes, establishing our circadian rhythmicity and setting the tone for the production of sleep hormones such as melatonin) and less in that once the sun went down we had starlight, moonlight or firelight. Indoor lighting by contrast is this kind of grey purgatory in that it is many orders of magnitude of intensity LESS than sunlight, yet many orders of magnitude of intensity GREATER than starlight. Indoor lighting is like chronic cardio relative to lifting weights and sprinting: not enough of an acute (hormetic) stimulus, too much of a chronic stress."---Robb Wolf

[Remember way back last week when we re-posted the article The Myth Of The 8 Hour Sleep?  Well our favorite Paleo aficionado gives his science-backed opinion...and you should know this stuff!]

 

The Ultimate Guide To Eating Paleo (Infographic)  You there...yes you with the busy life...only have a few minutes to educate yourself on how to eat to maximize performance and look good in a t-shirt...here you go.  From the team at Greatist.  (Thanks to Mark Sisson of Mark's Daily Apple for the tip!)---George

 

SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

 

 "Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

WOD Demo with District CrossFit - video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

 

CrossFit Games Open 12.1 Workout is scheduled for 1pm today.  Need to get it in? Now's the time.  Want a second shot at it?  Come on down.  Arrive by 12:40 to warm-up and get reach requirement measured.

 

 

Good work Jen!  625 CrossFit Total and a 353 Clean/Bench/Overhead Squat Total this week!

 

 Greg has been one of the most consistent performers training 5-6 days a week and carefully choosing what he eats.  The below photo is from mid-November.

Here's Greg in mid-February.  The results of his hard work speaks for itself.

 

I re-posted this TNation article by TC Luoma, A New Way To Eat, mainly because it has one of the best descriptions of insulin sensitivity, and a lack thereof, that I have read in a relatively short article.  Be advised that TC is also promoting products his company sells.  This doesn't take away from the fact that the article is both interesting and informative.  While I've been told by friends who have used BIOTEST products that the products are good and they have seen positive results, I personally have no experience with them and this re-post should not be viewed as an endorsement.

I also re-posted it because Luoma is both hilarious and wise.  Here's another example: Tips From The Future.   (Warning: Mainly written for men!)----George

 

I

SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

 

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

 

 

Lauren, second from left, can laugh while doing "Angie" because she knew she would be setting a PR in the Clean on the following evening.  Amazing!  Nice work Lauren!

 

CrossRoads Of Ourselves    "This definition, “crossroads of ourselves,” captures the
essence that is CrossFit. To many, it is just the term that defines the fitness regimen we follow, but to me it is a term that captures a universal reality of our lives. We are perpetually standing at the crossroads of ourselves, and CrossFit, maybe in just some small way, can serve to remind us of that and cultivate our capacities to choose wisely."---Ryan Carbone  (Courtesy of CrossFit.com) Feb/2012 CF Journal

 

 The Myth Of The Eight-Hour Sleep

The title suggests that you don't need 8 hours of sleep, but the assertion of the article suggests that you don't need eight hours in a row, that it is perfectly normal to wake up after 4 hours of sleep, stay awake for awhile and then return to sleep for another four hours.  

I was hoping that there is scientific proof that a mere 4 hours is enough sleep, but that is not the case.  More importantly, I don't need scientific proof as I have been a "study" in sleep deprivation for some time now.  But, that's my fault.

Here's the big question: Who has time to sleep for 4 hours, get up for an unspecified period of time then return to sleep for another 4 hours?  The article states that this was common when people went to sleep "two hours after dusk"--that could mean 7pm!  Very few are able to do this without dropping out of society.  If you have school age children this is impossible to accomplish. 

The bottom line is this: if you wake up after a few hours of sleep and can't immediately return to sleep then relax.  Don't turn on the phone, computer or television.  Apparently meditation,  prayer, "chatting with your bed-fellow" and having sex is acceptable.

Sleep tight.

(Thanks to Ken for the article!  Ken is one of our out-of-state regular readers who sends interesting items our way!--George)

 

Roadwork 2.0: The Comeback    "Although there is little doubt that all combat sports do require explosive strength and power, of course, there is much more to the roadwork story than such perspectives are often inclined to admit. While proclaiming roadwork and aerobic training are unnecessary might make for catchy headlines and sound bites, in this article I’m going to tell you why longer, slower, steady-state cardio training will soon be making a comeback and I’m even going to give you a new twist on this age old training method that will make it more effective than ever."---Joel Jamieson, 8 Weeks Out

[Joel Jamieson is considered to be one of the top strength and conditioning coaches for professional combat athletes and has trained numerous pro-MMA fighters.---George]

SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK

 

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov] (Courtesy of CrossFit.com)

Workout video demo with Katie Hogan - video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

 

Johnny, second from left, had the high score of yesterday's Clean/Bench/Overhead Squat Total with 625 pounds!  Congrats Johnny!

 Top Finishers of Yesterday's Clean/Bench/Overhead Squat Total

Johnny                           625

Zach                              615

Ric                                595

Sean                             565

Brian C                         545

Greg                             535

Sal                                535

Kyle                              535

Scott                            535

Jon R                            515

 

 

Get CrossFit     "Coldwell Banker Realtor Nancy Placidi worked out at Nautilus Fitness Center for 10 years, but after becoming a real estate agent, she got out of working out regularly. As a result, the 48-year-old mother of an adult daughter found her energy level at an all-time low.

In October, Placidi ran into mortgage broker Megan Marsh, and she thought Marsh looked amazing.

Marsh asked Placidi her secret.

"CrossFit," was Marsh's answer."----Christine Eddy, Erie Times-News

SPARTAN PERFORMANCE                                           CROSSFIT SUFFOLK

 

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

 

WOD Demo with Spencer Hendel by Again Faster Equipment - video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

 

 

 

How Exercise Fuels The Brain   ".....the finely honed energy balance that occurs in the brain appears to have implications not only for how well the brain functions during exercise, but also for how well our thinking and memory work the rest of the time.

For many years, scientists had believed that the brain, which is a very hungry organ, subsisted only on glucose, or blood sugar, which it absorbed from the passing bloodstream. But about 10 years ago, some neuroscientists found that specialized cells in the brain, known as astrocytes, that act as support cells for neurons actually contained small stores of glycogen, or stored carbohydrates. And glycogen, as it turns out, is critical for the health of cells throughout the brain."----Gretchen Reynolds, NY Times

The CrossFit Games 2012    The first workout of The Open will be announced tonight at 8pm Eastern Time!  Over 40,000 participants are registered as of yesterday!  There's still time to get in on the action!!

SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

 

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

WOD Demo with Telluride CrossFit - video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

 

Kyle was #5 on the CrossFit Total yesterday at Spartan Performance!  Kyle had one of the best Presses with 195 pounds!  Great job!

 CF Total Top (Baker's) Dozen Men

John M.                      1085   

Zach                            830

Grady                          825

Stephen L.                   810

Kyle                            805

Greg                           795

Ryan A.                      785

Sal                             775

Sean                          765

Mike D.                      735

Johnny                       735

George                      710

Ric                            705

CF Total Top Women

Ryan M.                     456

Janie                         420

Janine                       401

Barbara                     380*

*- Barbara's Press was below her normal Press due to a shoulder injury.

 

Ryan M. has been working hard and hitting PRs in just about every lift!

 

 

Dear Mark: Should I Consume Caffeine Before My Workout?   "Caffeine does not dehydrate you or cause you to overheat. It’s “safe.” It’s not bad for the active athlete."---Mark Sisson, Mark's Daily Apple

"Whatever the case may be, the literature is pretty clear that caffeine improves endurance performance, perhaps by enhancing fuel partitioning or making exercise more tolerable and enjoyable."---Mark Sisson, Mark's Daily Apple

 

Optimal Sleep Positioning   "So when I see a physiotherapist who has spent many years around tribal and zoological populations, and he observes constants in how they rest, I consider that information relevant. I don’t take it for granted when the physiotherapist says that tribal populations simply don’t have many musculoskeletal problems. I deem that highly relevant. In the same way that a series of adaptations resulted in the evolution of various species, they have adapted to using particular methods of rest that prevent getting gunked up hips, knees, backs, and shoulders. I’m an anatomy and physiology nerd because it helps you and me get better."---Justin Lascek, 70s Big

SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK

 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

WOD Demo with Cary Hair - video [wmv] [mov] [HD mov](Courtesy of CrossFit.com)

CrossFit Total    from the CrossFit Journal, Issue 52, December 2006  By Mark Rippetoe

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Congratulations To Stephen L. and Ryan M. (that would be the woman Ryan as opposed to the man Ryan)!  They both PR'd last week with front squats 40 pounds above their last front squats.  FORTY pounds is a significant amount for a personal record!

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It's here---the first workout for the 2012 Games Open will come out on Wednedsday!  All are encouraged to register for the Open.  All Open workouts will be done at CrossFit Suffolk.   If you're still thinking about it...stop.  JUST DO IT!  Learn more and register HERE.  Competing WILL make your game jump up and it's a good time.

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 Comments, suggestions, ideas and complaints are always welcome.  Like to see a different time spot, let us know.  Have an idea for the gym, let us know.  Want a piece of equipment we don't have yet, let us know.  Please comment with the "COMMENT" link below (this will be public--be advised)  or email me privately at crossfitsuffolk@aol.com.

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Don't Be A Dumbass Client   "I asked coaches from Australia to Vegas to sound off about clients that annoy the f--- out of them.  These people suffer in silence when one of us does or says something f-----g stupid.  They have to remain political.  I do not.  Coaches love what they do, but like every job – there is shit that pisses them off."---Epic, Beast Modal Domains

{The above article was re-posted because it's hilarious.--George}

 

Protection Sock:  The Sock That's Worn As A Shoe   "The socks are made from 8 percent spandex, 10 percent cotton, 32 percent polyester, and the most important ingredient, 50 percent kevlar. The bottoms have also been reinforced with a PVC laminate that helps make them cut-resistant. So your feet will feel as close to being naked while still having some level of protection. Just remember, the socks aren't cut-proof, so walking on broken glass or jagged rocks is still going to be risky."---Geekologie

 

 

SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK

 

4 rounds for time of:

400 meter run

10 kettlebell snatches, right arm

10 kettlebell snatches, left arm

 

 

 

Margins Of Experience   "Almost everything worth doing lives along the edges of our experience, just beyond where the waves break. It's not enough to wade in, to sit in the still shallow water and submerge ourselves, to simulate the feel of drowning without any of the actual danger. The danger is what changes us, is what forces our evolution."---Patrick Cummings, Editor-in-Chief of Again Faster

 

Take 2 ZMA, Dress As Harry Potter, And Kill Darth Vader!   C'mon...how can you not read an article with a title like this one?  We got the tip on this James Garland article from the Tony Gentilcore website.  The article is both informative and entertaining.  Don't worry...it's relatively short, so you folks with limited learning time can get back to Jersey Shore or Mob Wives on your TV. 

SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

 

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

 

 WOD Demo with CrossFit Brisbane by Again Faster Equipment - video [wmv] [mov](Courtesy of CrossFit.com)

 

 

 

About The CrossFit Games   The first workout will be released on February 22nd!  There will be 5 weeks of workouts for The Open.  Those of you registered for the Games will be able to perform the workouts at Spartan Performance/CrossFit Suffolk.  You can register online here.

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8 Reasons Why You Act Against Your Own Better Judgment    "Many – perhaps most – poor dietary choices stem from an inability to resist cravings. And who can blame you, really? Whether they’re for chips, sweets, or something specific like wheat, cravings are difficult to ignore by design. Their very purpose is to get you to give in to them, to override your rational side and promote decisive, single-minded pursuit of whatever it is you crave. Something, then, is at the heart of these cravings. Something physiological. But what?"---Mark Sisson, Mark's Daily Apple

SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

 

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

 

 

 

Sugar 101-How Harmful Is Sugar? (Part 1)    "Elevated levels of insulin “turn off” our ability to burn fat and increase our capacity to store fat......"--Peter Attia, MD, The War On Insulin And The Defense Of Fat      (Thanks to Greg for this item!)

Interesting fact, also from Dr. Attia:  "Every 7 seconds someone in the world dies from a diabetic complication (this is not a typo)."

 

How 1-Minute Intervals Can Improve Your Health    "Several years ago, the McMasters scientists did test a punishing workout, known as high-intensity interval training, or HIIT, that involved 30 seconds of all-out effort at 100 percent of a person’s maximum heart rate. After six weeks, these lacerating HIIT sessions produced similar physiological changes in the leg muscles of young men as multiple, hour-long sessions per week of steady cycling, even though the HIIT workouts involved about 90 percent less exercise time."---Gretchen Reynolds, NY Times

SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

 

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

WOD Demo with CrossFit Rocks by Again Faster Equipment - video [wmv] [mov](Courtesy of CrossFit.com)

 

 

 6 Secrets For A Supreme Squat

John Gaglione, in an article from TNation.com, describes, in great detail, the following principles for a better squat:

1. Squat as deep as you can without losing your arch.
2. Sit back and force your knees out to maintain solid position and keep your knees healthy.
3. Use special exercises and single-leg work to help your strength and power out of the hole.
4. Get your back extremely tight.
5. Push your belly out!
6. Hit your hamstrings from different angles to aid in overall leg development and squat performance.

Gaglione's article is full of videos demonstrating drills to improve the 6 "secrets" described above!

 

 The below videos are dedicated to the potential athletes who tell me they can't train because they have a perceived physical limitation when, in fact, they have an unperceived mental limitation.    

SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

 

For time:

45 kettlebell swings (53/36#)

45 wall ball shots     (20/14#)

30 kettlebell swings

30 wall ball shots

15 kettlebell swings

15 wall ball shots

 

 

 

According to strength coach Joe Meglio, "Thoracic Spine Mobility is an afterthought to many athletes. Much like hip mobility, thoracic spine mobility is usually awful in most athletes from sitting way too much. Sitting at a desk or computer all day promotes a kyphotic posture which is detrimental to athletic performance and your squat!

How do you know if you need more thoracic spine mobility?

• Inability to get the elbows directly under the bar
• Forced shoulder external rotation
• You are falling forward in the squat
• You are turning the squat into a good morning"

The topic of Thoracic Spine mobility comes up fairly often.  If your shoulders are bothering you during any kipping motion it may be that your thoracic spine needs mobility work.  If your shoulders feel as though they're ripping away from your body during overhead squats you may need thoracic spine mobility work.  If you cannot straighten your arms when lifting them overhead you may need thoracic spine mobility work.

Making you aware is the first step to improving your thoracic spine mobility.  Heck, before CrossFit I didn't even know I had a Thoracic Spine.  Imagine my surprise when I found out it needed to be "mobile".  Looking back, I really wish I had listened to my mother when she told me not to slouch.  Of all the things I got beaten with the wooden spoon for, slouching wasn't one of them.  I see now it should have been.  While it's fashionable to assign blame to someone else nowadays I will assume responsibility and work on my thoracic spine mobility....as much as I'd like to blame my mom for my poor overhead squat.  Just kidding Mom.  You can put the spoon away.

Your assignment, should you choose to accept, is to read the below posts courtesy of the San Diego Center For Health, Anthony Donskov (who shows, on video, a couple of mobility exercises I haven't seen elsewhere) and Mark Sisson, always a wealth of good information.  And please click on the Mobility WOD banner in the upper left hand corner of this website for further mobility workouts by San Fransisco CrossFit coach and Doctor of Physical Therapy, Kelly Starrett!----George

 

Thoracic Spine--Why Mobility Matters   "Because shoulder mobility is closely tied to thoracic mobility, before we can consider the movement of the shoulder, we must look at the posture and movement of the thoracic spine. Patients with poor thoracic extension often present with impingement (secondary) issues. Therefore, improving thoracic spine mobility will also improve shoulder mechanics."--San Diego Center For Health

T-Spine And Shoulder Health: A Linked Issue   "There is currently a major buzz going on in the strength and conditioning field centering on the concept of thoracic spine mobility. Coaches are actively seeking ways to build mobility in this anatomic region in order to reduce lumbar rotation and enhance scapular stability."---Anthony Donskov

The Importance Of Thoracic Spine Mobility  By Mark Sisson of Mark's Daily Apple

How To Improve Thoracic Spine Mobility  By Mark Sisson of Mark's Daily Apple

SPARTAN PERFORMANCE                               CROSSFIT SUFFOLK

 

Reminder: The 11:15-12:15 session is canceled this morning.

 Front squat 3-3-3-3-3 reps

 

Greg is not hampered by that extra pair of short legs growing out of hips, in fact they help him stabilize when squatting....amazing!!

 

 

 Muscle and Cancer-It Is Not Getting Old That Is The Problem, It Is Getting Weaker   "Patients with higher muscle density were found to have significantly better survival rates and less metastasis.  The authors concluded that decreased muscle density was an important predictor in the outcome of the disease. Furthermore, they stated that “frailty, not age, was associated with decreased disease-free survival.”"----Chris Highcock, Conditioning Research

Fat Loss Forever   This article is an interview from Tony Gentilcore's website, but beware....it's also an advertisement for John Romaniello's Intermittent Fasting (IF) program.  I post what I find about IF because I get asked about it on a regular basis.  Previously I've re-posted Martin Berkhan's article, The Top 10 Fasting Myths Debunked, which in my book is a must read for anyone with an interest in dieting/nutrition and human performance, not just IF.  I don't know a thing about Romaniello's program so I have no opinion yet.  It seems, and by his own admission, he's learned a great deal from Berkhan.  I've re-posted Romaniello's articles from TNation in the past because he offers sound advice.  I believe IF is worth investigating in the very least.  I've discovered that some folks are sort of Intermittent Fasting and don't realize it.  For these people learning how to optimize IF would definitely be beneficial.-George