4 May 15

guy and quigley push press
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Mikhail Koklyaev Deadlift Pyramid set 70-350-70 kg (154-770-154 lbs) (Video)
 
Athletes Are Not Coaches
 
Bacon Braised Collard Greens
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WOD

 

LI Strength:

Sumo Deadlift 4×5 (use heaviest from last week)
Weighted Plank 4x:30 secs
 

LI Conditioning:

AMRAP 12 minutes:
12 Hang DB Snatches (total)
8 DB Goblet Squats
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

20-18-16-14-12-10 DB Snatches
200m Run
 
Rx: M – 50DB F – 30DB
 

2 May 15

big repo 140
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CFSS Spring Throwdown today at 10AM; cookout/potluck afterwards at 2PM! Hope to see you all today

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ESPN All-Access: Training with Pacquiao (Video)
 
Keep Moving to Stay a Step Ahead of Arthritis
 
A Spicy-Sweet Paleo Dinner Party
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1 May 15

lukas 90kg snatch
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CFSS Spring Throwdown & cookout this Saturday May 2nd! Signup now at the gym!

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Barbell Shrugged #175: The Future of Paleo with Robb Wolf (Video)
 
2015 Cap City Open Photos
 
Sweet & Salty Fudge Bombs
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WOD

 

LI Strength:

Deadlift 5-5-5-5
Push Ups 5-10 Reps / Set
 

LI Conditioning:

4 Rounds:
Left Arm: 5 Hang DB Snatch / 5 SA DB Front Squats / 5 SA DB Push Press
Right Arm: 5 Hang DB Snatch / 5 SA DB Front Squats / 5 SA DB Push Press
Goblet Rack Walk
-Rest 60 seconds between rounds-
 

LII Strength:

Snatch Grip Push Press + Overhead Squat
4 sets of 2+2
 

LII Conditioning:

3 Rounds:
10 Barbell Thruster
15 Cal Row
Combo Carry (Suitcase / Rack Walk)
-Rest 90 seconds between rounds-
 
Rx: M – 115#/20kg/28kg F – 73#/12kg/16kg
 

Coaches are not Psychics

By: Marcos Hernandez

 
Athletes have to tell coaches when something is wrong. Communication is the only way the athlete-coach relationship will work. It is a red flag when something hurts. Telling the coach when pain occurs allows for the prevention of further injury.
 
There is no benefit to pushing through the pain- any minor injury can quickly turn into a major injury when ignored. Both athletes and coaches have to look at the big picture; it is better for athletes to come in at full strength later in the week than to grind through something that feels wrong.
 
The movements in CrossFit are going to cause some discomfort. Simply put, they are not easy. However, if something is wrong let the coaches do their job and help. There is always a replacement for any movement that might cause injury. Coaches cannot read minds or tell when something is wrong. Sometimes, but not always, the pain on an athletes face is noticeable. By the time the “pain face” arrives the damage has been done and the workout is likely done for today.
 
The effects of pain aren’t only physical, they are mental. When an athlete strains their lower back doing deadlifts or kettlebell swings it can cause overly conservative attempts in the future. So even if the back has completely healed the threat of injury is enough to limit progress in the future. The most important thing about training is that it continues long term, without prolonged interruption. Injuries tend to derail progress towards your performance goals, and are also very frustrating psychologically as we often realize they could’ve been prevented.
 
Let coaches know if something hurts or even if it doesn’t feel quite right. Sometimes everything can look great and small tweaks still occur. It is not uncommon but without effective communication there is no way coaches can know or help in a proactive manner.
 

30 April 15

team ejbb @ cap city '15

Team El Jefe Barbell @ Cap City ’15

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CFSS Spring Throwdown & cookout this Saturday May 2nd! Signup now at the gym!

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Rowling with Josh Bridges, Dan Bailey, and Rich Froning (Video)
 
Sealfit Blog: The 6 Strategies of Warrior Yoga
 
A Meal Made For Leftovers: Quick Loaded Chorizo Burgers with Pan Fried Sweet Potato Fries
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WOD

 

LI Strength:

Goblet Squats 8-8-8-8
Single Arm KB Swings x 8-10 / arm
 

LI Conditioning:

AMRAP 12 Minutes:
15 Calorie Row
12 Hanging Leg Raises
9 DB Thruster
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
15 Kettlebell Swings
15 Burpees
 
Rx: M – 32kg F – 24kg
 

29 April 15

katie big cln dl
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CFSS Spring Throwdown & cookout this Saturday May 2nd! Signup now at the gym!

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Tossing Kegs on Seven Meals a Day: The Story of the World’s Strongest Man (Video)
 
Stress Offsets
 
Chilled Cream of Avocado Soup with Dungeness Crab
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WOD

 

LI Strength:

Sumo Deadlift 5-5-5-5
Weighted Plank 4x:30 secs
 

LI Conditioning:

15 Ball Slams
12 Lunges (Total)
Run Maaco + Back
12 Ball Slams
12 Lunges (Total)
Run Donohoe + Back
9 Ball Slams
12 Lunges (Total)
Run Guardrail + Back
6 Ball Slams
12 Lunges (Total)
Run Clever Dog + Back
 

LII Strength:

EZ Strength
 

LII Conditioning:

30 Toes to Bar
30 Box Jumps
30 Ball Slams
30 Front Squats
30 Push ups
30 OH Lunges (Total)
30 Cal Row
 
Rx: M – 24″/35#/95#/45# F – 20″/25#/63#/25#
 

28 April 15

SONY DSC

Tiffany hitting a PR 101kg/222# Clean & Jerk this past Sunday in Alexandria!

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2015 Youth World Championships – Lu Weijian (62kg CHN) Clean & Jerk 160kg/352# (Video)
 
Training Tactics For The Advanced CrossFit Athlete – Part 2
 
High-Fructose Heart Risks
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WOD

 

LI Strength:

2KB Front Squats 4×6-8
Box Jumps 4×5
 

LI Conditioning:

AMRAP 12 Minutes:
10 2KB Deadlifts
6 Burpees
8 Ring Rows
75 Single Unders
 

LII Strength:

Back Squat
5-5-5-5
 

LII Conditioning:

AMRAP 12 minutes:
Left Arm: 6 KB Dead Cleans / 6 KB Push Press / 6 SA KB Swings / 6 KB Front Squat
30 Double Unders
Right Arm: 6 KB Dead Cleans / 6 KB Push Press / 6 SA KB Swings / 6 KB Front Squat
10 Burpees
 
Rx: M – 20kg F – 12kg
 

27 April 15

april '15 elements grads

New Elements grads Jamaal, Nikki, Pat, Tai, Eric, Mike, Tamara, & Ashesh: official bear crawling, sled pushing, beasts! Great job, guys!

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CFSS Spring Throwdown & cookout this Saturday May 2nd! Signup now at the gym!

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Monday Motivation: Larry Williams – “Coming Through” (Video)
 
My Attempt to Become a Better Person Through CrossFit
 
Nori-Wrapped Roasted Salmon
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WOD

 

LI Strength:

Barbell Press 5-5-5-5
Pull Ups (bands ok) 3-5 reps / set
 

LI Conditioning:

AMRAP 10 Minutes:
6 KB Dead Cleans, L
6 SA KB Swings, L
6 Burpees
6 KB Dead Cleans, R
6 SA KB Swings, R
200m Run
 

LII Strength:

Power Cleans
2-2-2-2-2-2
 

LII Conditioning:

“Helen”
3 Rounds:
400m Run
21 KB Swings
12 Pull Ups
 
Rx: M – 24kg F – 16kg
 

L1 & L2 Programming: A Primer

 
We frequently receive question during and outside of class about the rationale behind the programming of different L1 & L2 workouts.
 
Programming for group CrossFit training is a rather complex, multifactorial topic that cannot be fully explained or expressed in a blog post. However, I would like to shine some light on the “why” behind the WOD and help give you the athlete a glimpse into the Russell Crowe-esque ‘Beautiful Mind’ of a coach.
 
First, L1 & L2 are simple designations for novice / less fit / less skilled CF athletes and experienced / fitter / more skilled CF athletes. Keep in mind that we’re painting with broad strokes here. Also, time doing CrossFit does not equal expertise. Some people will be L2 caliber the day they complete Elements, and others will be L1 athletes even after months or even years of doing CrossFit. L1 & L2 designations are often WOD-dependent, as we commonly see folks do L2 one day, and L1 the next based on what we’ve cooked up that particular day. L1/L2 is a way for us to begin to address the challenge of working with a large group of athletes encompassing the full spectrum of fitness, strength, and skill. In a perfect world, we would likely program 3, 5, or even 10 different levels on a daily basis. However, in reality that would be terrible impractical and cumbersome.
 
Think of L1 & L2 as two separate, but at times, similar training programs. The L2 weekly program is crafted to challenge a more experienced CF athlete across broad time & modal domains (cliché, but true). The L1 program must be compatible with L2 for logistical / coaching reasons, but the movement pool, loads, and volume must align with the abilities of novice athletes. Some L2 workouts are easily scaled, or simplified to a logical L1 equivalent, while other L2 workouts are designed to be performed sans modification.
 
What you as an athlete need to understand is that the needs of beginners and advanced athletes differ fundamentally. Performing “Fran” with PVC and jumping pull-ups as a substitute for 95lb barbell thrusters and pull-ups just isn’t “Fran”. Instead, we can use other methods and movements to appropriately challenge that beginner athlete and in time better prepare them for the rigors of a workout like “Fran.”
 
One of the defining marks of a beginner is a lack of strength, movement proficiency, and overall work capacity. The L1 athlete is going to do 10,000 kettlebell swings, for example, and then come bug us coaches about learning the finer points of the hang clean or muscle-ups.
 
Although it may seem counter-intuitive, the fastest way to acquire a new skill is often through working on a seemingly unrelated movement that helps prepare the athlete for the more advanced skill. There is also the issue of trying to leapfrog key points in the development curve for the sake of being able to try sexier, more technical movements. Show me better front squats, presses, deadlifts, swings, push- ups, pull ups, and rowing technique before trying to tackle kipping, overhead squats, T2B, jerks, etc. Essentially, we are trying to address different weaknesses and needs with both our L1 & L2 programs. While the two take place concurrently, they are independent of each other and programmed for as such.
 

25 April 15

PM crew rowing
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Dmitry Klokov 157 kg/345# Strict Press (Video)
 
Should Your Kids’ School Have Standing Desks? These CrossFitters Think So
 
20 Weeknight Paleo Meals in Under 40 Minutes
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WOD

 

LI Strength:

Goblet Squats 8-8-8-8
Single Arm KB Swings x 8-10 / arm
 

LI Conditioning:

3 Rounds:
7 SA KB Rack Lunge, L
7 Ball Slams
7 SA KB Rack Lunge, R
7 Burpees
-then-
Run 400 Meters
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 Rounds:
10 SA KB Rack Lunge, L
15 Ball Slams
10 SA KB Rack Lunge, R
15 Burpees
-then-
Run 800 Meters
 
Rx: M – 20kg/35# F – 12kg/25#