19 November 18

brandon Z back squat
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CrossFit.com | Mikey’s Battle: Wrestling With Change (Video)
 
Robb Wolf’s Holiday Survival Guide (Download)
 
Chiffon Pumpkin Pie with a Gingersnap Cookie Crust
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WOD

 

Strength:

Front Squat
8×3 OTM
 

LI Conditioning:

Partner WOD – AMRAP 13 Minutes:
7 Sandbag Front Squats
7 Dumbbell Push Press
15 Sit Ups
 

LII Conditioning:

Partner WOD – 12 Rounds:
8 Overhead Squats
8 Toes To Bar
30 Double Unders
 
Rx: M – 95# | F – 65#
 

17 November 18


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Grocery Shopping with The World’s Strongest Man (Video)
 
Laird Hamilton’s Tips for Choosing a Training Partner
 
Paleo Thanksgiving Recipes
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WOD

 

Strength:

Push Press 4×4
Wall Ball x5 (over target)
 

LI Conditioning:

5 Rounds:
4 Barbell Complexes*
5 Box Jumps
200m Row
 
-Rest 60 seconds between rounds-
 
*Barbell Complex = Deadlift + Muscle Clean + Push Press
 

LII Conditioning:

4 Rounds:
3 Clean Deadlifts
3 Hang Power Cleans
3 Shoulder To Overhead
15 Wall Balls
250m Row
 
-Rest 90 seconds between
 
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#
 

2018 Thanksgiving Schedule

 
With Thankgsiving fast approaching, here’s the schedule for classes next week so you can plan your workouts accordingly. We’ll be performing a special benchmark lifting workout on Saturday (11/24), The CrossFit Silver Spring Total, for those of you who will be in town for the holiday. The CFSS Total is comprised of 3 attempts to hit a daily max Front Squat, Push Press, and Deadlift and hopefully set some new records in the process! In the meantime, be sure to go for new turkey, mashed potato, & pumpkin pie consumption PR’s, as well as ample naps to prepare yourself for success!
 
Thanksgiving Week Schedule:

Wednesday 11/21: No 630PM WOD

Thursday 11/22: Closed

Friday 11/23: Closed

Saturday 11/24: No 8AM WOD | 9-11AM “CrossFit Silver Spring Total” | No Barbell Club!

 

16 November 18

pete front rack plate lunge
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CrossFit.com | Surviving Cancer With CrossFit (Video)
 
Mid-60s Check-in: 5 Ways My Workout Has Changed
 
Holiday Gingerbread Muffins
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WOD

 

LI:

On a 20 Minute clock – For Load:
5 Trap Bar Deadlifts
7 Suitcase Lunges / leg
10 2KB Press
 
-Rest 2:00 between rounds-
 

LII:

On a 20 Minute clock – For Load:
5 Trap Bar Deadlifts
7 Barbell Back Rack Reverse Lunges / leg
10 2KB Press
 
-Rest 2:00 between rounds-
 
Suggested Rx: M – 230#/95#/20kg | F – 170#/65#/12kg
 

15 November 18

matt p ball slam overhead
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Annie Thorisdottir Deadlifts 165kg/364lbs x7 (Video)
 
Calm Down… It’s Supposed to Feel Heavy
 
Creamy Butternut Squash Pomegranate Dip
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WOD

 

Strength:

Bridge Press x12
SA DB Row x10 / arm
Farmers Carry x2 laps
 

LI Conditioning:

EMOM 14 Minutes:
12 Goblet Squats
7 Ball Slams + 7 Ring Rows
:45 Row
10 2KB Deadlifts
Rest
 

LII Conditioning:

EMOM 14 Minutes:
12/9 Calorie Assault Bike
15 Wall Ball
12 2KB Deadlift
6 Pull Ups + 6 T2B
Rest
 
Rx: M – 20#/32kg | F – 14#/24kg
 

14 November 18

Brandon Z box jump "jack"
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The Tim Ferriss Show #342: Sam Harris, Ph.D. — How to Master Your Mind (Podcast)
 
What Is Limiting Your Pull Ups?
 
Maple Dijon Brussels Sprouts With Bacon
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WOD

 

LI Strength:

Front Squat 4×5
Box Jump Practice
 

LI Conditioning:

3 Rounds:
10 Burpees
10 Dumbbell Thrusters
10 Calorie Row
 

LII Strength:

Front Squat 2×5, 2×3
Box Jump x3
 

LII Conditioning:

For Time:
30 Calorie Row
30 Thrusters
30 Burpee Box Jumps
 
Rx: M – 95#/30” | F – 65#/24”
 

13 November 18

casey power snatch
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Tian Tao (96kg, China) Back Squats 295kg/650# (Video)
 
How Ignacio Mattos, the Chef at Estela, Balances His 14-Hour Days
 
Meatloaf
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WOD

 

LI Strength:

Clean Deadlift 4×4
Bird Dogs x10 reps
 

LI Conditioning:

4-5 Rounds:
75 Single Unders
15 Sit Ups
12 Alternating Dead Clean + Front Squat
 

LII Strength:

Clean Deadlift 4-4-4-4
Ring Plank x:15
 

LII Conditioning:

5 Rounds:
40 Double Unders
20 Sit Ups
10 2KB Clean
5 2KB Front Squats
 
Rx: M – 20kg | F – 12kg
 

12 November 18

dana front squat recovery
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Veterans Day 2018: Josh Sams — Marine Corps Sniper (Video)
 
How Exercise Might “Clean” the Alzheimer’s Brain
 
Easy Paleo FrittataWOD

 

LI Strength:

Muscle Clean + High Hang Power Clean + Front Squat
x1+2+2
Forearm Stretch
 

LI Conditioning:

AMRAP 12 Minutes:
7 Dumbbell Muscle Snatches*
7 Ball Slams
9 Burpee Sprawls
 
-Round 1 is left arm, round 2 is right,…-
 

LII Strength:

Hang Power Clean + Front Squat + Hang Full Clean
x1+1+2, 4 sets
Forearm Stretch
 

LII Conditioning:

AMRAP 13 Minutes:
7 Hang Full Cleans
7 K2E
7 Push Ups
 
Rx: M – 95# | F – 65#
Rx+: M – 115 | F – 75#
 

10 November 18

marcos power snatch
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CrossFit.com | Fatu Toa: Courageous of Heart (Video)
 
It’s Okay to Be Good and Not Great
 
Chocolate Chip Mini Cookie Dough Cups
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WOD

 

Strength:

Sandbag Get Up x1 / arm
Farmers Carry, Waiters Walk, Cross Carry
 

LI Conditioning:

For Time:
400m-300m-200m-100m Run
25-20-15-10 SA Kettlebell Swings
25-20-15-10 Air Squats
1 lap Bear Crawl
 

LII Conditioning:

For Time:
40 Alternating Sandbag Shoulders
400m Run
60/40 Push Ups
400m Run
40 Wall Balls
400m Run
 
Rx: M – 60#/20# | F – 40#/14#
 

9 November 18

October '18 Elements Grads

New Elements grads Brendan, Elsa, Maya-joy, Kim, and Riki: official bear crawling, ‘bell swinging, studs! Great job, guys!

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Macros vs Whole30 vs Intuitive Eating – The Good, The Bad, and The Ugly. (Podcast)
 
Breast-Feeding Is Good for the Mother, and Not Just the Baby
 
Slow Roasted Salmon With Citrus & Chiles
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WOD

 

Strength:

Push Press 4×6
Band Pullapart x15
 

LI Conditioning:

EMOM 12 Minutes:
1) 6 SA DB Thrusters, L + 10 Alternating Lunges
2) 6 SA DB Thrusters, R + 10 Ring Rows
3) 2 laps 2KB Rack Carry
 

LII Conditioning:

EMOM 12 Minutes:
1) 6 SA DB Thrusters, L + 6 SA OH DB Lunges, L
2) 6 SA DB Thrusters, R + 6 SA OH DB Lunges, R
3) 2 laps 2KB Rack Carry
 
Rx: M – 50DB/24kg | F – 35DB/16kg
Rx+: M – >50DB, 28kg | F – >35DB, 20kg