30 October 14

charlene sled push
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Halloween partner WOD this friday – come in costume or be prepared for a nice long AMRAP of burpees!! After class, join us for some post-WOD drinks until about 830 pm (or club soda for our whole30’ers!)!

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Paul Nguyen 335kg/740# Deadlift at 75kg bwt (Video)
 
5 Deadlift Technique and Programming Lessons
 
How to Make the Perfect Steak
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
20 Situps
10 Ball Slams
Farmers Carry (fence + back)*
 
*if farmers carry is broken up, 8 air squat penalty
 
LII Strength:
Barbell Lunge 8-10/leg
 
LII Conditioning:
18-15-12-9
Ring Push Ups
Ball Slams
Farmers Carry (fence + back)*
 
*if farmers carry is broken up, 15 air squat penalty
 
Suggested Rx: M – 28kg / 20kg
 

29 October 14

ellis push jerk
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Halloween partner WOD this friday – come in costume or be prepared for a nice long AMRAP of burpees!! After class, join us for some post-WOD drinks until about 830 pm (or club soda for our whole30’ers!)!

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Why Are Americans So Fascinated With Extreme Fitness?
 
Simple Sausage and Bacon Butternut Squash Soup
 
Drinking cocoa ‘fights dementia’
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
7 SA KB Front Squat (L)
7 SA KB Push Press (L)
30 Single Unders
7 SA KB Front Squat (R)
7 SA KB Push Press (R)
30 Single Unders
Cash-out: 500m Row
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Buy-in: 500m row
2-4-6-8-10-8-6-4-2
Overhead Squats
Pullups
 
Suggested Rx: M – 95 / 63 lbs
 

28 October 14

sahr in the czech republic

Never home, but always reppin’: Sahr in the Czech Republic!

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Halloween partner WOD this friday – come in costume or be prepared for a nice long AMRAP of burpees!!

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CrossFit Team Series Week 3 with Team Reebok East (Video)
 
Stone Soup
 
Chocolate Peanut Butter Whoopie Pies
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
12 Kettlebell Swings
10 Hang Dumbbell Snatch (total)
6 Burpees
100m Run
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
15 Kettlebell Swings
12 Hang Dumbbell Snatch (total)
9 Burpees
200m Run
 
Suggested Rx: M – 32kg/45#; F – 24kg/35#
 

October Training Highlights!

 

Some nice deadlifts, axle deadlifts, and fun with snatches! Enjoy!

 

27 October 14

janis sled push
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Halloween partner WOD this friday – come in costume or be prepared for a nice long AMRAP of burpees!!

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Dmitry Klokov 191kg/420# Barbell Thruster (Video)
 
Pan Roasted Chicken with Bacon and Apples
 
How & Why To Make Your Feet Stronger
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Every minute on the minute for 12 minutes:
6 Dumbbell Thrusters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 12 Mins:
Unbroken Bar Complex + 12 Ball Slams;
Bar Complex: 3 Deadlift, 3 Hang Cleans, 3 Push Press, 3 Push Jerk
 
*if you put the bar Down = Shuttle Run (fence + back)*
 

25 October 14

tiffany cln pull
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Siska’s Kitchen: Energy Bars
 
How to Undo the Damage of Sitting – 7 Simple Exercises
 
4 Reasons Why Sleeping Naked Makes You Leaner Faster
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
Sled Sprints (High / Low)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 Rounds:
Sled Suicides!
 

24 October 14

wil bb deadlift
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10 Paleo Pumpkin Recipes
 
Is Stress Making You Fat? Follow this Action Plan
 
Simple Red Cabbage Salad
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
4 Deadlifts
8 Ball Slams
12 Med. Ball Goblet Squats
Run 300 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
15-12-9-6
Barbell Thrusters
Push Ups
Toes to Bar
Run 300 meters
 
Rx: M – 95# / F – 63#
 

Why Strength Matters

 

There are no weight classes in the jungle, and there is no de-load in war zone – Brandon Lilly

 

23 October 14

helena kb swing
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Elijah Muhammed 405# Overhead Squat (Video)
 
Pumpkin Cashew Coconut Curry over Coconut Rice
 
The Biggest Loser: The Most Damaging Show on TV?
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
5 Dumbbell Clean + Push Press, Left
5 Burpees
5 Dumbbell Clean + Push Press, Right
Farmers Carry (Maaco + back)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
7 Rounds for time:
7 Push Jerk, 115/63#
7 Front Squat, 115/63#
7 Pull Up
 
Rx: Men – 115#/ Women – 63#
*15 Minute timecap*
 

Thinking Ahead

 

By: Marcos Hernandez

 
Try and be proactive with your mobility. Plan ahead and take your lifestyle into account when coming in to train. If you sit all day, don’t think that you can squat without extra mobility/warm up sets. For that matter, don’t think you can deadlift or press without extra mobility/warm up sets. Sitting wreaks havoc on your posture, affecting both your hips and shoulders, both of which we use every day.
 
Maybe you are at your desk working at the computer all day. Do you think it will be easy to get the bar in a strong, stable front rack position without extra warm ups? For wrists, I prefer extra mobilization before warmups. This includes wrist circles and getting the knots out of my triceps, near the elbow, using a bar on a rack. Just ask and we can show you.
 
Depending on the shoes you are wearing (heels, anyone?), ankles can need extra mobilization even if you are standing all day. Try pushing the ankle to end range during a goblet squat or placing the kettlebell on top of your knee to get some extra range of motion. This move can also help your front squat.
 
Consider the daily demands of your occupation and lifestyle, as well as your personal limiting factors from a mobility standpoint to make a more focused effort to actively attack your mobility/flexibility limitations both during the day and immediately prior to getting into the WOD.