21 February 19

Zac C in Wellington, NZ

Hardly home, but always reppin’: Zac in Wellington, NZ!

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Attention: No 6AM WOD tomorrow due to icy conditions, regular schedule otherwise! | Saturday 2/23 Schedule: No 8AM WOD | 9-11AM CrossFit Open Workout 19.1 | 11AM Barbell Club

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Road to the Arnold 2019 — Rogue Record Breaker $50k Deadlift (Video)
 
It’s Impossible to be Vegan: Lessons from a 10yr Old Girl
 
Maple Vanilla Shortbread
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WOD

 

Strength:

Kettlebell Swing Ladders & Get-Ups
 

Conditioning:

Interval Row
4 x 3:00, 4:30 Rest
 

20 February 19

steven and mallory 2k row
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Attention: All afternoon and evening classes are canceled due to the inclement weather!

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Chasing Excellence: Principles for Better Sleep (Podcast)
 
The Dementia Heist
 
Wedge Salad With Blue-Cheese Ranch Dressing
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19 February 19

cruz sandbag shoulder
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Saturday 2/23 Schedule: No 8AM WOD | 9-11AM CrossFit Open Workout 19.1 | 11AM Barbell Club

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Martins Licis World Record 254kg/560lbs Steinborn Rockover Squat (Video)
 
The CBD Crackdown Has Begun
 
Easy French Onion Twice Baked Potatoes
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WOD

 

LI Strength:

Deadlift 4×4
Push Ups x sub-max reps
Hanging Practice
 

LI Conditioning:

Tabata Mash-Up:
Plate Burpees
Plate G2OH
 

LII Strength:

Deadlift 1×3, 3×3
Kipping Practice
 

LII Conditioning:

Tabata Mash-Up:
Burpee Box Jumps
Sandbag Shoulders
 
Rx: M – 60#/24” | F – 40#/20”
 

18 February 19

mallory kipping pull up
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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How One Baseball Team is Recovering After the Camp Fire in California (Video)
 
The Greatest Tool for Recovery Might Be Common Sense
 
Lemon-Garlic Chicken Thighs With Fennel
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WOD

 

LI Strength:

Front Squat 4×4
Box Jump Practice
Hanging Practice
 

LI Conditioning:

AMRAP 6 Minutes:
10 Alternating Dumbbell Clean + Jerk
10 Air Squats
10 Kettlebell Swings
 
-Rest 2 Minutes-
 
AMRAP 6 Minutes:
10 Dumbbell Snatches
10 Kettlebell Swings
10 Lunges
 

LII Strength:

Front Squat 1×3, 3×3
Kipping Practice
 

LII Conditioning:

AMRAP 6 Minutes:
6 OH DB Lunges / leg
8 T2B
20 Double Unders
 
-Rest 2 Minutes-
 
AMRAP 6 Minutes:
6 Pull Ups
10 Alternating Dumbbell Clean + Jerk
20 Double Unders
 

LIII Conditioning:

C2B Pull Ups
 
Rx: M – 50DB | F – 35DB
 

All Gain, No Knee Pain!

Are you sick of dealing with knee pain that is limiting your training and constantly forcing you to modify your workout? Are you worried about wear and tear accumulating in your knees? Are you concerned that this wear and tear may limit your active lifestyle?
 
YOU have the capability of training fully without pain and limitations. Knee pain has no place in your training and may be limiting your performance.
 
Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have treated many of the world’s greatest athletes and would like to teach you about the root causes of your pain and most importantly what you can do about it. This FREE workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.
 
Register Here
 
In this FREE workshop you will learn:
-The sources of your knee pain
-The underlying cause why this pain is occuring
-Activities that you can do to address it RIGHT NOW and prevent it from reoccuring in the future
 
Furthermore, Dr. Immermann and Dr. Cohen will be offering FREE physical therapy consultations to all attendees of this workshop. Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!
 

16 February 19

justin back squat flag backdrop
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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The Rogue Legends Series – Chapter 3: Hackenschmidt (Video)
 
Exercise Wins: Fit Seniors Can Have Hearts That Look 30 Years Younger
 
Sheet Pan Everything Bagel Salmon
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WOD

 

LI Strength:

Press + Push Press 4+2, 4 sets
Wall Walk +Hold / Pike Hold
 

LI Conditioning:

Alternating EMOM 12 Minutes:
20 Kettlebell Swings
12 Dumbbell Push Press
:45 Row
Rest
 

LII Strength:

Push Press 2×5, 2×3
HS Hold / Wall-Facing HS Hold x3-4 sets
 

LII Conditioning:

Alternating EMOM 12 Minutes:
25 Kettlebell Swings
15 Push Press
15/10 Calorie Bike
Rest
 
Rx: M – 24kg/95# | F – 16kg/ 65#
 

15 February 19

jason w double unders
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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Finding Mastery: Matt Brady, Retired U.S. Army Major (Podcast)
 
The 10 Commandments of Crushing It!
 
Stuffed Prosciutto Wrapped Chicken Valentine’s Day Dinner
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WOD

 

LI Strength:

Front Squat 4×4
Wall Walk +Hold / Pike Hold
 

LI Conditioning:

AMRAP 12 Minutes:
8 Goblet Clean + Squat
10 Burpee Sprawls
12 Sit Ups
:45 Single Unders
 

LII Strength:

Front Squat 2×5, 2×3
HS Hold / Wall-Facing HS Hold x3-4 sets
 

LII Conditioning:

AMRAP 12 Minutes:
8 Knees to Elbows
8 Overhead Squats
8 Lateral Jump Burpees
25 Double Unders
 
Rx: M – 95# | F – 65#
Rx+: M – 115# | F – 75#
 

14 February 19

tony power snatch
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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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Original Strength | How to Release Your Glutes (Video)
 
Can a Hot Toddy Cure Your Cold?
 
Eggnog Cheesecake Bars
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WOD

 

LI Strength:

Alternating EMOM 16 Minutes:
5 Dumbbell Power Snatches / arm
6-8 Dumbbell Suitcase Lunges / leg
 

LII Strength:

Alternating EMOM 16 Minutes:
3 Hang Power Snatches
6-8 2KB Rack Lunges / leg
 

Conditioning:

6 Rounds – :40 ON / :20 OFF:
Farmers Carry / 2KB Rack Walk
 

13 February 19

January 2019 Elements

New Elements grads Jake, Jill, Ari, and Jason: official bear crawling, sled pushing, beasts! Great job, guys!

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Presidents Day Schedule: 8AM WOD | 12PM WOD | 430PM WOD | 530PM WOD

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Jocko Podcast | To Do List Methods (Video)
 
Fasting Diets Are Going Mainstream — Ahead of the Science. Here’s Why.
 
Instant Pot Pork Ramen
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WOD

 
Interval Row
5 x 2:00, 3:00 Rest
 

Presidents Day Schedule!

Next Monday, 18 Feb, is Presidents Day. As such, we’ve got a modified holiday schedule outlined below. Plan accordingly!
 

8AM CrossFit WOD
12PM CrossFit WOD
430PM CrossFit WOD
530PM CrossFit WOD