27 May 16

May 2016 Element Graduation Flexin

New Elements grads Carlos, Vittorio, Crystal, Josh, Adam, Jamiee, Bianca, and David: official sled pushing, bell’ swinging, studs! Great job, guys!

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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 9AM & 10AM WOD, see you guys then!

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Max Lang 150kg/330# Front Squat x 10 (Video)
 
SI.com: 50 Fittest Women in Sports
 
Key Lime Pie Parfaits
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

4 Rounds:
5 Barbell Press
100m Farmers Carry
Sled Push (High/High)
 
-Rest 1:00 between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
5 Barbell Press
100m Farmers Carry
Sled Push (High/Low)
 
-Rest 1:00 between rounds-
 
Rx: M – 115#/28kg/+50# | F – 73#/20kg/+30#
 

26 May 16

qugiley and jd running
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 9AM & 10AM WOD, see you guys then!

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2016 CrossFit Regionals Week 2 Highlights (Video)
 
Gonzaga becomes the first school to three-peat as national rugby champions
 
Paleo Jamaican Jerk Chicken Kabobs
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

EMOM 10 minutes:
5 Kettlebell Swings
5 Goblet Squats
5 Ring Rows
 

LII Strength:

EZ Strength
 

LII Conditioning:

EMOM 10 minutes:
5 Kettlebell Swings
5 Goblet Squats
5 Push-Ups
 
Rx: M – 32kg | F – 24kg
 

25 May 16

melissa t2b
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 9AM & 10AM WOD, see you guys then!

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Road to the Games 16.01: Smith / Davidsdottir (Video)
 
Focus On Yourself
 
4 Easy Paleo Recipes – Transform Your Fave Proteins With Herbs
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

AMRAP 15 minutes:
200m Run
5 Burpees
10 Air Squats
15 Kettlebell Swings
100m Goblet Rack Walk
 

LII Strength:

Hang Clean + Push Jerk
1+3
 

LII Conditioning:

AMRAP 15 minutes:
1 Rope Climb
2 Rounds “Cindy”
300m Run
 

24 May 16

gregg going oh
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 9AM & 10AM WOD, see you guys then!

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JP Sears: If Meat Eaters Acted Like Vegans (Video)
 
I’m an obesity doctor. I’ve seen long-term weight loss work. Here’s how.
 
Stuffed Sweet Potato Recipe
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

AMRAP 12 minutes:
6 2KB Push Press
6 2KB Front Squat
8 SA KB Swings / arm
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
4 Hang Power Cleans
6 Pull Ups
8 2KB Front Squats
200m Run
 
Rx: M – 135#/20kg | F – 93#/12kg
 

MDW 2016 Class Schedule!

With Memorial Day Weekend around the corner, here’s the rundown on the class schedule here at the gym so you can plan your workouts accordingly:
 

Friday – Regular Schedule
Saturday – No classes (rest up for Monday & be patriotic!)
Monday – 9 AM & 10 AM Memorial Day Murph!
Tuesday – Regular Schedule

 
If you haven’t done “Murph”, here’s a brief etymology of the workout and American Hero whose namesake it is derived from. Lt. Michael Murphy was killed by the Taliban on a combat operation in the mountains of Afghanistan. His story, and the story of his Navy SEAL team’s actions are chronicled in the book “Lone Survivor”, by teammate Marcus Luttrell. The CrossFit community does Murph every memorial day as a symbolic gesture honoring the sacrifice of all of our service men and women made on our behalf. This workout really is a rite of passage, and we’ll worth the ensuing soreness and fatigue the results from undertaking it.
 
“Murph” is fittingly an ass-kicker of a workout:
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
 
To make this achievable, most of you will be doing this workout in teams of 2, with a bit less volume. Whether you are doing “Murph” solo or with a partner, you’re going to want to be plenty rested, which is partly why there won’t be classes on Saturday. If you are going out of town for the weekend or simply cannot make it in on Monday to do Murph, don’t fret- we’ll be doing an encore presentation the following Saturday as well for anyone who was unable to attend the first go round!
 

23 May 16

Daniel Elsa Graduation

New Elements grads Daniel & Elsa: official ‘bell swinging, bear crawling, beasts! Nice work, guys!

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2016 Regionals Week 1 Highlights (Video)
 
This Is What Life Would Actually Be Like Without Processed Food
 
Sea Salt Caramel Brownie Ice Cream
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WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

On the minute:
6 Ball Slams
1 Hang DB Snatch / arm
 
-Every minute, perform 1 additional Hang DB Snatch / arm. Continue until you cannot complete all reps within 1 minute timeframe-
 

LII Strength:

Back Squat
5-5-5 (up to 5RM)
 

LII Conditioning:

On the minute:
4 Toes to Bar
1 Push Press
 
-Every minute, perform 1 additional Push Press. Continue until you cannot complete all reps within 1 minute timeframe-
 
Rx: M – 115# | F – 73#
 

21 May 16

tiff @ 2016 usaw nats

Tiffany Snatching 79kg/174# at the 2016 USAW Nationals in Salt Lake City, UT!

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Kendrick Farris (94kg) 209kg/460# Clean & Jerk (Video)
 
No Sweat: High School Junior Completes 7,000 Pull-ups To Shatter World Records
 
Chimichurri Beef Skewers
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WOD

 

LI Strength:

2DB Floor Press 4×10
Pull Up Practice
 

LI Conditioning:

AMRAP 25 minutes:
4 Burpees
8 Ring Rows
12 Air Squats
4 Burpees
8 Ring Rows
12 Kettlebell Swings
200m Run
 

LII Strength:

2DB Floor Press 4×10
Pull Up 4×5
 

LII Conditioning:

AMRAP 25 minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Push Ups
15 Kettlebell Swings
300m Run
 
Rx: M – 24kg | F – 16kg
 

20 May 16

carly wt plank
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Behind the Scenes: ’15 CrossFit Games, Part 5 (Video)
 
Jarryd Hayne retires from 49ers to pursue rugby gold in Rio Olympics
 
Egg Foo Young-Ish (Spinach, Egg, Ham, & Coconut Pancakes)
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WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

For Time:
5 Box Jumps
10-8-6-4-2
2KB Front Squats
10 Hang Dumbbell Snatches
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
60 Front Squats
 
-1 Rope Climb + 200m Run every time the bar touches the floor-
 
Rx: M – 135# | F – 93#
 

19 May 16

nate bb front rack
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The Importance of Being Dirty: Lessons from Mike Rowe (Podcast)
 
Top 5 Healthy Herbs – And Their Many Benefits
 
Shrimp and Sausage Gumbo
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

2 Rounds:
Partner 1: AMRAP
12 Hang DB Snatches (total)
8 Ball Slams
Partner 2: 200m Suitcase Carry
-then-
2 Rounds:
Partner 1: AMRAP
10 SA KB Swings (alternating)
10 Lunges (total)
Partner 2: 200m SA Rack Carry
 
-Score is cumulative total rounds of both AMRAP’s-
 

LII Strength:

EZ Strength
 

LII Conditioning:

2 Rounds:
Partner 1: AMRAP
12 DB Snatches (total), 50DB/35DB
8 Ball Slams, 35#/25#
Partner 2: 200m Farmers Carry, 24kg/16kg
-then-
2 Rounds:
Partner 1: AMRAP
10 KB Swings, 28kg/20kg
10 Slamball Lunges (total), 35#/25#
Partner 2: 200m Farmers Carry, 24kg/16kg
 
-Score is cumulative total rounds of both AMRAP’s-
 

18 May 16

burke and whaylen throwdown champs

Pat & Julianne, 2016 Spring Throwdown Champs!

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Road to the Games 16.04: Fraser / Sigmundsdottir / Froning / Davidsdottir / Smith (Video)
 
Wine and Your Waistline: How Alcohol Affects Your Health, Hormones, and Fat Loss
 
Pork Belly Bibimbap
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

AMRAP 10 minutes:
8 2KB Deadlifts
4 DB Push Press + 4 DB Thrusters
50 Single Unders
 

LII Strength:

Hang Clean + Push Jerk
1+3
 

LII Conditioning:

AMRAP 10 minutes:
3 Hang Clean + Push Press
30 Double Unders
 
Rx: M – 135# | F – 93#