28 September 16

nu-and-ellis-mobility
—-
The Story of Team Good Times (Video)
 
How the FDA Manipulates the Media
 
Sweet Potato Bacon Tots
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

7 Rounds:
7 Dumbbell Thrusters
7 Ball Slams
 

LII Strength:

EZ Strength
 

LII Conditioning:

“Fran” – For time:
21-15-9
Thrusters
Pull Ups
 
Rx: M – 95# | F – 63#
 

27 September 16

weddle-at-the-whiteboard
—-
Nathan Damron (94kg, USA) 306kg/675# Back Squat (Video)
 
Train Like a Girl
 
Hatch Chile & Chorizo Chilaquiles
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

5-6 Rounds:
50 Single Unders
20 Kettlebell Swings
15 Air Squats
10 Burpee Sprawls
5 Box Jumps
 

LII Strength:

Overhead Squats
10-10-10-10
 

LII Conditioning:

4-5 Rounds:
30 Double Unders
25 KB Swings
20 OH Plate Lunges (total)
15/10 Push Ups
10 Box Jumps
 
Rx: M – 24kg/45# | F – 16kg/25#
 

26 September 16

andrea-in-italy

Never home, but always reppin’: Andrea in Monterosso al Mare, Cinque Terre, Italy!

—-
Sydney Goad (53kg, USA) 71kg/156# Snatch and 88kg/194# Clean & Jerk (Video)
 
How To Tell If “Eating in Moderation” Is Right For You
 
Instantpot Green Curry Chicken
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 12 minutes:
2 Dumbbell Clean + Push Press
3 Hang Dumbbell Muscle Snatch
4 SA DB Front Squat
6 Ring Rows
Perform all reps left, then right
Run 200 meters
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
2 Dumbbell Clean + Push Press
3 Hang Dumbbell Snatch
4 SA DB Front Squat
6 T2B
Perform all reps left, then right
Run 300 meters
 
Rx: M – 50DB | F – 35DB
 

24 September 16

jd-and-nu-training
—-
Sara Sigmundsdottir: Workout for Tuesday 160607 (Video)
 
Is the High-Fat, Low-Carb Ketogenic Diet Right for You?
 
Pumpkin Coconut Smoothie
—-

WOD

 

LI + LII Conditioning:

AMRAP 20 minutes:
250m Row
25 KB Swings
200m Sandbag Carry
Sled Sprint (high/high)
 
Rx: M – 24kg/60#/+50# | F – 16kg/40#/+30#
 

23 September 16

annie-dl-set-up
—-

Power Supply will be here this today (9/23) from 5-630PM to do a fall meal tasting, come on by for some good eats. click here for a free meal with your first order!

—-
Sara Ahmed (69kg, Egypt) 143kg/315# Clean & Jerk (Video)
 
Why Drug Prices In America Are So High
 
Paleo Vanilla Birthday Cake
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 7 minutes:
5 DB Thrusters
5 Ring Rows
10 KB Swings
 

LII Strength:

Snatch Grip Push Press + Overhead Squat
2+3, 5 sets
 

LII Conditioning:

AMRAP 7 minutes:
3,6,9,… Thrusters
3,6,9,… Pull Ups
 
Rx: M – 95# | F – 63#
 

22 September 16

bonilla-sn-balance
—-

Power Supply will be here this Friday (9/23) from 5-630PM to do a fall meal tasting, come on by for some good eats. click here for a free meal with your first order!

—-
Paralympian Siamand Rahman (+107kg, IRI) 305kg/671# Bench Press World Record (Video)
 
5 Ways To Get Stronger TODAY
 
Ají de Gallina (Peruvian Creamed Spicy Chicken)
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

4 Rounds:
100m Dumbbell Farmers Carry
10 SA KB Swings, L
15 Air Squats
10 SA KB Swings, R
100 Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
100m 2KB Rack Carry
12 Burpees
30 Double Unders
 
Rx: M – 24kg | F – 16kg
 

21 September 16

assault bike warm up
—-

Power Supply will be here this Friday (9/23) from 5-630PM to do a fall meal tasting, come on by for some good eats. click here for a free meal with your first order!

—-
The Visual Evolution of Mr. Olympia (Video)
 
Four Visually Impaired Paralympians Beat Olympic Gold Time In 1,500
 
Sweet Potato Chili Fries
—-

WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

2 Rounds:
Row 500m
Run 400m
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
1 Mile Run
 

20 September 16

mel-bb-oh
—-

Power Supply will be here this Friday (9/23) from 5-630PM to do a fall meal tasting, come on by for some good eats. click here for a free meal with your first order!

—-
Duncan Keith: Toughness is a Choice (Video)
 
Drafter of U.S. Dietary Goals Was Bribed by Big Sugar to Demonize Fat
 
Instant Pot Hard “Boiled” Eggs & Lazy Devils
—-

WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 10 minutes:
3 Deadlifts
5 DB Push Press
7 Ball Slams
 

LII Strength:

Power Clean
3-3-3-3-3
 

LII Conditioning:

10 Rounds:
3 Power Cleans
5 Push Ups
7 Ball Slams
 
Rx: M – 135# | F – 93#
 

19 September 16

meagan in san francisco

Never home, but always reppin’: Meagan at the Golden Gate Bridge in San Francisco, CA!

—-

Power Supply will be here this Friday (9/23) from 5-630PM to do a fall meal tasting, come on by for some good eats. click here for a free meal with your first order!

—-
hookgrip@jenny.arthur (75kg, USA) Jenny Arthur American Record 107kg/236# Snatch (Video)
 
A Professional Strength Coach On When It’s Safe For Your Kid To Lift Weights
 
Creamy Cauliflower Hummus
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

Alternating EMOM 16 minutes:
7 2KB Front Squat
10 Lunges / leg | 10 Burpee Sprawls
 

LII Strength:

EZ Strength
 

LII Conditioning:

Alternating EMOM 16 minutes:
7 2KB Front Squat
7 OH Plate Lunges / leg
 
Rx: M – 24kg/45# | F – 16kg/25#
 

17 September 16

jamaal-bb-oh
—-

Reminder: CFSS 5-Year Anniversary Party party goes today (9/17) at 4pm at the gym, see you there!

—-
Clark County School District: Changing Physical Education (Video)
 
What’s the Value of Exercise? $2,500
 
Cantonese Crispy Chicken Thighs
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

You Go, I Go:
1) DB Goblet Squats
6-9-12-9-6
2) Barbell Push Press
10-8-6-4-2
3) KB Swings
5-10-15-20-15-10-5
4) Burpee Sprawls
10-8-6-4-2
 
Cash out: 400m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

You Go, I Go:
1) DB Goblet Squats
15-12-9-6-3
2) Barbell Push Press
10-8-6-4-2
3) KB Swings
5-10-15-20-15-10-5
4) Burpees
10-8-6-4-2
 
Cash out: 400m Run
 
Rx: M – 50DB/115#/24kg | F – 35DB/83#/16kg