5 May 16

michel power clean
—-
Shi Zhiyong (77kg, CHN) 183kg/403# Power Clean (Video)
 
Artificial Sweeteners May Change Our Gut Bacteria in Dangerous Ways
 
Cinco De Mayo: Paleo & Whole30 Style
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

5 Rounds:
7 Dumbbell Thrusters
7 SA Kettlebell Swings / arm
7 Ring Rows
15 Calorie Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
30 Double Unders
20 Kettlebell Swings
10 Thrusters
 
Rx: M – 24kg/95# | F – 16kg/63#
 

4 May 16

marcos sn cap city
—-
Rich Froning does 2016 Regionals Event 1 (Video)
 
At 100, Still Running for Her Life
 
Blueberry Peach Crisp
—-

WOD

 

LI Strength:

EZ Strength
 

LI Conditioning:

AMRAP 12 minutes:
4 Sumo Deadlifts
8 2KB Front Squat
200m Run
 
-Rest 1 minute every 2 rounds-
 

LII Strength:

Hang Power Cleans
5×3
 

LII Conditioning:

For time:
75 Barbell Push Press
 
-Run 200m every time you put down the bar-
 
Rx: M – 115# | F – 73#
 

3 May 16

kelsey rope climb
—-
2013 CrossFit Regionals Marathon (Video)
 
Half Your Brain Stands Guard When Sleeping In A New Place
 
Springtime Sipper
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

4 Rounds:
100m Cross Carry (Rack + Suitcase)
20 DB Clean + Push Press (total)
10 Ring Rows
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 10 Minutes:
3 Deadlifts
20 Double Unders
 
Rx: M – 225# | F – 153#
 

2 May 16

nu clean extension
—-
Behind the Scenes: ’15 CrossFit Games, Part 3 (Video)
 
Too Much Math And Not Enough Exercise Is Hurting Our Children
 
Spicy Candied Salmon Salad With Ginger Honey Dressing
—-

WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 minutes:
Run 600 meters, then:
5 Burpees
5 Ball Slams
5 Lunges / leg
 

LII Strength:

Back Squats
3×8
 

LII Conditioning:

AMRAP 12 minutes:
Run 800 meters, then:
5 Burpees
5 Toes to Bar
5 OH Plate Lunges / leg
 
Rx: M – 45# | F – 25#
 

30 April 16

spring '14 throwdown flexin
—-

Saturday 4/30 Class Schedule: 830AM Elements Make-Up | 10AM – 2PM: CFSS Spring Throwdown, all other classes canceled!

—-
Dmitry Berestov 160kg/352# Strict Press (Video)
 
Is The Paleo Diet the Best Diet?
 
Loaded Greek Chicken Burgers
—-

WOD

 

CFSS Spring Throwdown!!!

 

29 April 16


—-

Saturday 4/30 Class Schedule: 830AM Elements Make-Up | 10AM – 2PM: CFSS Spring Throwdown, all other classes canceled!

—-
Maddy Myers (63kg, USA) 120kg/264# Junior American Record Clean & Jerk (Video)
 
Why What You Walk (or Run) On Matters
 
Blueberry Peach Crisp
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

5-7 Rounds:
100m Hill Sprint (Maaco → Arrow)
 
-90 seconds rest between rounds, including walk back to start-
 

LII Strength:

EZ Strength
 

LII Conditioning:

7 Rounds:
100m Hill Sprint (Maaco → Arrow)
 
-90 seconds rest between rounds, including walk back to start-
 

Spring Throwdown WOD Demo!

 

 
AMRAP 8 minutes:
5 Overhead Squats
5 Toes to Bar

 

28 April 16

nepo 110 oh
—-

Saturday 4/30 Class Schedule: 830AM Elements Make-Up | 10AM – 2PM: CFSS Spring Throwdown, all other classes canceled!

—-
“Tommy V” With Chyna Cho (Video)
 
“Ladies Night Out” For Potential Female Firefighter Candidates Friday & Saturday
 
Broccoli Salad Recipe
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

4 Rounds:
250m Row
30 SA Kettlebell Swings
20 Air Squats / 20 Lunges
200m Run
 
-Alternate between squats and lunges each round-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
200m Run
15 2KB Cleans
25 Double Unders
250m Row
 
Rx: M – 20kg | F – 12kg
 

27 April 16

guy 370 DL
—-

Saturday 4/30 Class Schedule: 830AM Elements Make-Up | 10AM – 2PM: CFSS Spring Throwdown, all other classes canceled!

—-
Lasha Talakhadze (GEO, 105+) 212kg/466# European Record Snatch (Video)
 
Five Surprising Gym Secrets Of Pro Rugby Players
 
Homemade Kombucha Recipe
—-

WOD

 

LI Strength:

EZ Strength – Deadlift / Press
 

LI Conditioning:

For time:
400m-300m-200m-100m Run
7 2KB Front Squats
14 DB Snatches (total)
 

LII Strength:

EZ Strength
[No Front Squats]
 

LII Conditioning:

For time:
15-10-5 Front Squats
30-20-10 Push Ups
3-2-1 Rope Climbs
400m-300m-200m Run
 
Rx: M – 135# | F – 93#
 

26 April 16

katie jerk oh
—-

Saturday 4/30 Class Schedule: 830AM Elements Make-Up | 10AM – 2PM: CFSS Spring Throwdown, all other classes canceled!

—-
15 year-old Harrison Maurus (77kg USA) 175kg/385# Clean & Jerk (Video)
 
Tommy Kono: If I Had My Way
 
Shrimp Thai Green Curry
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

5 Rounds:
5 Deadlifts
5 Lateral Jump Burpees
10 Calorie Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
15-12-9-6-3
Hang Power Cleans
Push Ups
Calorie Row
 
Rx: M – 135# | F – 93#