Labor Day Weekend 2015 Schedule

 
With the end of summer rapidly approaching, here’s a heads up on our Labor Day weekend schedule so you can plan your training accordingly.
 

Friday 4 September – normal schedule
Saturday 5 September – normal schedule
Monday 7 September – 10AM WOD
*it’s a holiday, so expect something longer, challenging, and probably in a team format a la Murph

 
Hope to see you all then!
 

29 August 15

mallory adjusting grip
—-
Chris Duffin Deadlift 585#x24 reps (Video)
 
One Hundred Years of Arm Bars
 
Chef Anna’s Coconut Macaroons
—-

WOD

 

LI Strength:

Hang Dumbbell Snatch 4×5 / Arm
Bird Dogs x10 Total
 

LI Conditioning:

800m Time Trial
 
-Rest 2 minutes-
 
AMRAP 10 minutes:
4 Deadlift
8 Goblet Squat
12 Ring Rows
 

LII Strength:

Swing Ladders 12-10-8-6
Box Jumps x3
 

LII Conditioning:

800m Time Trial
 
-Rest 2 minutes-
 
AMRAP 10 minutes:
4 Deadlift
8 Goblet Squat
12 Push Up
 
Rx: M – 225#/32kg | F – 143#/24kg
 

28 August 15

august '15 elements grads

New Elements grads Ky, Mariela, Sherif, Heba, Leonard, Terrance, & Tom: official ‘bell swinging, sled pushing, studs! Nice work, guys!

—-
CrossFit 150826 WOD: Ben Smith 5×5 Front Squat (Video)
 
A day in the life of Eddie Hall, Britain’s Strongest Man
 
Smoked Salmon & Dill Deviled Eggs
—-

WOD

 

LI Strength:

Sumo Deadlift 8×3
-Rest 60-75 seconds between sets-
 

LI Conditioning:

3 Sled Sprints
3 Hill Sprints
 
-Rest 1 minute between sprints-
 

LII Strength:

EZ Strength
Rope Climbs
 

LII Conditioning:

4 Sled Sprints
4 Hill Sprints
 
-Rest 1 minute between sprints-
 
Rx: M – +100# | F – +50#
 

27 August 15

burke rowing
—-
Camille Leblanc-Bazinet Snatching 83kg/183# and Clean & Jerking 102kg/225# (Video)
 
Pat Barber: How to Master Energy Management
 
“Peanut” Butter Cream Pie
—-

WOD

 

LI Strength:

RFESS x 8-10 / leg
Wall Walks x1-2 / Set
 

LI Conditioning:

AMRAP 12 minutes:
5 Box Jumps
10 Dumbbell Snatches
15 Kettlebell Swings
200m Run
 

LII Strength:

EZ Strength
Rope Climbs
 

LII Conditioning:

300m Run
-then-
10-9-8-7-6-5-4-3-2-1
Overhead Squats
2KB Cleans
-then-
300m Run
 
Rx: M – 95#/24kg | F – 63#/16kg
 

26 August 15

tiff 65kg sn
—-
Ilya Ilyin 250kg/550# Jerk (video)
 
8 Mile
 
Green Chile Chicken
—-

WOD

 

LI Strength:

Barbell Push Press 5-5-3-3
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

Alternating EMOM 12 Minutes:
6 Dumbbell Thrusters
10 Ball Slams
 

LII Strength:

Push Jerks
3-3-3-3-3
 

LII Conditioning:

Alternating EMOM 12 Minutes:
7 Thrusters
12 Ball Slams
 
Rx: M – 95#/35# | F – 63#/25#
 

25 August 15

tatiana greg and jason running
—-
TEDx: Jim Thompson – Youth sports as a Development zone (Video)
 
The LeBron James of Weightlifting
 
Paleo Birthday Cake
—-

WOD

 

LI Strength:

Clean Deadlifts
4×4
 

LI Conditioning:

AMRAP 14 minutes:
6 Ring Rows
8 KB Dead Clean + Push Press (Alternating)
10 SA KB Swings / Arm
100m SA KB Rack Walk
 

LII Strength:

EZ Strength
Rope Climbs
 

LII Conditioning:

AMRAP 5 minutes:
5,10,15,20,25
Kettlebell Swings
5 Push Ups
 
-Rest 2:30 minutes-
 
AMRAP 5 minutes:
2, 4, 6, 8, 10, 12…
Dumbbell Push Press
5 Pull Ups
 
Rx: M – 24kg/40DB | F – 20kg/25DB
 

24 August 15

JD SN finish
—-
Luis Mosquera (COL, 69kg) 190kg/418# Power Jerk (Video)
 
Why getting physically stronger will help you live longer
 
Paleo Lunchboxes 2015: Part 2 + Paleo Ranch Dressing Recipe
—-

WOD

 

LI Strength:

2KB Front Squats 5×5
Box Jumps x3-5 Reps
 

LI Conditioning:

4 minutes on, 90 seconds off:
200m Run, then in remaining time:
AMRAP
3 Deadlifts
4 Burpees
5 Lunges / Leg
 
-Repeat for a total of 3 cycles-
 

LII Strength:

Front Squats
5×3 (heavier than last week’s 5RM)
 

LII Conditioning:

4 minutes on, 90 seconds off:
200m Run, then in remaining time:
AMRAP
3 Hang Power Cleans
6 Push Ups
9 Air Squats
 
-Repeat for a total of 3 cycles-
 
Rx: M – 135# | F – 93#
 

22 August 15

jared fleming 180kg

2015 94kg National Champion Jared Fleming Clean & Jerking 180kg/396# at last weekend’s USAW Nationals in Dallas

—-
Jared Fleming (94kg, USA) American Record 170kg/374# Snatch at the 2015 USAW Nationals (Video)
 
History made: Army Ranger School to graduate its first female students
 
Bacon Garlic Guacamole
—-

WOD

 

LI Strength:

Dumbbell Front Squats 4×8-10
Wall Walks x1-2 / Set
 

LI Conditioning:

4 Rounds:
5 Deadlifts
5 Lateral Jump Burpees
100m Goblet Rack Walk
1 Sled Push (High/High)
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 15 Minutes:
15 2KB Cleans
10 OH Plate Lunges (Total)
5 Burpee Box Jumps
1 Sled Push / Pull
 
-Rest 1 minute between rounds-
 
Rx: M – 20kg/+25# | F – 12kg/+15#
 

21 August 15

Christian @ IWF World Masters

Never home, but always reppin’: Christian at the IWF Masters World Cup & USAW Nationals in Dallas, TX!

—-
Mattie Rogers (69kg, USA) Junior American Record 98kg/216lb Snatch at the 2015 USAW Nationals (Video)
 
Skip the Tiny Weights: Weight Lifting Isn’t That Different for Women
 
Grilled Calamari Roasted Peppers
—-

WOD

 

LI Strength:

Sumo Deadlift 8×3
-Rest 60-75 seconds between sets-
 

LI Conditioning:

4-5 Rounds:
6 DB Thrusters
9 Ring Rows
12 Ball Slams
200m Run
 

LII Strength:

Overhead Squats
4-4-4-4
 

LII Conditioning:

4 Rounds:
6 Hang DB Snatch / Arm
9 Ball Slams
200m Run
 
-Rest 90 seconds between rounds-
 
Rx: M – 50DB/35# | F – 35DB|25#
 

20 August 15

JD Cara & Kendrick

El Jefe hanging out with USA Olympians Cara Heads & Kendrick Farris at the 2015 USAW Nationals in Dallas

—-
Caine Wilkes (+105kg, USA) 230kg/507# Clean and Jerk at the 2015 USAW Nationals (Video)
 
Hack Your Hormones & Fix Your Sleep
 
Zucchini Noodles with Fresh Tomato-Basil Sauce
—-

WOD

 

LI Strength:

Hang Dumbbell Snatch 4×5 / Arm
Bird Dogs x10 Total
 

LI Conditioning:

AMRAP 12 minutes:
5 Push Ups
10 Air Squats
15 Kettlebell Swings
150m Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
10 Calorie Row
10 Dead Cleans (Total)
15/10 Push Ups
25 Double Unders
 

LIII Conditioning:

AMRAP 12 Minutes:
10 Calorie Row
10 Dead Cleans (Total)
10 Pull Ups
20,30,40,… Double Unders
 
Rx: M – 28kg | F – 20kg