22 December 14

noon class rowing
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Click here for full Holiday Class Schedule!

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Jared Fleming (94kg, USA) 196kg/432lb Clean & Jerk @ the 2014 American Open
 
Celebrating Your Success
 
Chestnut Praline Latte
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
7 SA KB Front Squats, Left
7 Burpees
7 SA KB Front Squats, Right
7 Ball Slams
14 KB Swings
14 Sit Ups
 
LII Strength:
Clean DL + Power Clean
1+1; 5 Sets
 
LII Conditioning:
For time-
Row 2k!
 

Approach

Marcos Hernandez

Butterflies in the stomach are common when preparing to attack a WOD or go for a big lift. It is a common response to a potential PR or 3-2-1 GO!. The athletes who can handle their nerves when shit hits the fan are the ones who will be most successful.
 
When approaching the bar, it is important to have the mindset that you will make the lift. Just trying it out or “attempting” the lift places the possibility of failure. Envision success and give yourself a big new PR!
 
Imagine the WOD today is one that you know you should do well on. All the movements are right in your wheelhouse and the weight is manageable. The nerves start firing. This is where we need to change our mindset. We aren’t nervous about this WOD. This is what it feels like to be excited! Excited athletes are ready to come out and meet all challenges. Excited athletes are the ones who exceed expectations because they know deep down they can push themselves harder.
 
Envisioning success is an abstract concept. It will take practice to effectively switch your mindset from “attempting” to “completing.” Luckily it is something we can practice day in and day out.
You aren’t nervous. You’re excited!
 

20 December 14

chris sn liftoff
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Click here for full Holiday Class Schedule!

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14 year-old CJ Cummings (-69kg, USA) 120kg/264lb Snatch at the 2014 American Open (Video)
 
People Who Lift Weights…And Weightlifters
 
Apple Fritters
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WOD

 
LI Conditioning:
8 Krazy Nights
Pyramid from 1 to 8 back to 1:
1 Box Jump
2 Ring Rows
3 2KB Deadlifts
4 Burpees
5 Air Squats
6 Ball Slams
7 DB Push Press
8 Sit Ups
 
LII Conditioning:
8 Krazy Nights
Pyramid from 1 to 8 back to 1:
1 Pullups
2 Box Jumps (24/20″”)
3 Deadlifts (225/153#)
4 Burpees
5 Goblet Squats (50/35#)
6 Ball Slams (35/25#)
7 DB Snatch (50/35#)
8 Toes to Bar
 

19 December 14

sydni rack position
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Click here for full Holiday Class Schedule!

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Sam Briggs 4 on 1 (Video)
 
The Importance of Celebrating Your Success
 
Pumpkin, Ginger, & Coconut Soup
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
10-8-6-4-2
Dumbbell Thrusters
Burpees
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10-8-6-4-2
Barbell Thrusters
Lateral Jump Burpees
 
Rx: 115/73#
 

Upcoming Holiday Class Schedule!

 

Here’s the rundown for the week of Christmas and New Years!
 
Monday 22 December – Regular Schedule + 730 PM Barbell Club
Tuesday 23 December – Regular Schedule
Wednesday 24 December (Xmas Eve) – Closed
Thursday 25 December (Xmas) – Closed
Friday 26 December – Closed
Sat 27 December – 8 AM WOD / 9 AM EZ Strength / 10 AM WOD / 11 AM Barbell Club
 
Monday 29 December – Regular Schedule
Tuesday 30 December – Regular Schedule
Wednesday 31 December (New Years Eve) – 10 AM EZ Strength / 11AM WOD / 12PM WOD / 1PM Barbell Club
Thursday 1 January – (New Years Day) 11AM WOD / 12PM WOD
Friday 2 January – 12PM WOD / 430PM WOD / 530PM WOD
Sat 3 December – 8 AM WOD / 9 AM EZ Strength / 10 AM WOD / 11 AM Barbell Club
 

In case we don’t see you- have a wonderful holiday! Rest, recharge, and get yourself ready for a banner year in 2015!

 

18 December 14

felicia push jerk
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–>Click here for full Holiday Class Schedule!<–

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Deng Wei (China, Women’s 63kg) 142kg Clean & Jerk (Video)
 
Eight Highly Effective Testosterone Boosting Tips
 
10 Paleo Gifts From The Kitchen
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WOD

LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
6 Dumbbell Push Press Press
9 Lunges / leg (alternating)
12 Situps
15 Kettlebell Swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
:60 seconds on / :30 seconds off
Double Unders
Toes to Bar
DB Snatch (Alternating)
 
Repeat for a total of 3 rounds
 

17 December 14

classic silverman
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RossFit (Video)
 
2014 CFSS Holiday Party Photos!
 
Peppermint Fudge
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For time-
Row 500m, 300m, 200m
Rest 2 mins between each effort
 
Score is cumulative time on the rower
 
LII Strength:
Overhead Squat
2-2-2-2-2
 
LII Conditioning:
For time-
Row 500m, 400m, 300m, 200m, 100m
Rest 2 mins between each effort
 
Score is cumulative time on the rower
 

Dan Gable on Priorities

 

“When you finally decide how successful you really want to be, you’ve got to set priorities. Then, each and every day, you’ve got to take care of the top ones. The lower ones may fall behind, but you can’t let the top ones slip. You don’t forget about the lower ones though because they can add up to hurt you. Just take care of the top ones first. In 25 years as a head coach and assistant, I think I might have missed one practice. Why? Because practice is my top priority. A day doesn’t go by when I don’t accomplish something in my family life or my profession because those two things are my top priorities.”

 

16 December 14

team el jefe barbell

El Jefe Barbell at the American Open this past weekend in DC!

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Camille Leblanc Bazinet 120kg/264# Rack Jerk (Video)
 
Congress To Nutritionists: Don’t Talk About The Environment
 
Maple-Pumpkin Coconut Macaroons
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
6 Rounds; Every 2 Minutes perform:
10 Cal Row
15 Kettlebell Swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
7 Rounds; Every 2 Minutes perform:
5 Dumbbell Thrusters (2 arm)
10 Cal Row
15 Kettlebell Swings
 

Ongoing Education

Marcos Hernandez

Coming into the gym is enough to get you started on your fitness journey. Confidence, strength, and body composition will all improve when starting a new fitness routine. Eventually, your progress will slow. Solid programming and good coaching can help keep the gain train rolling but what can you do outside of the gym to help your own performance?
 
Research. It can be as boring or as interesting as you would like. The spectrum is broad and there are plenty of ways to get information.
 
If you read books regularly, I suggest you alternate between a book you read for enjoyment and a book you read to better your performance. Two that I have currently read about running are Ready to Run, by Kelly Starrett, and Barefoot in Boston, by Arthur Horne. Both are full of tips to improve the quality of your running. Another book is Intervention by Dan John. It will give you a great foundation to build upon when trying to understand movement patterns we perform in the gym.
 
If reading isn’t your thing, Youtube is a great resource. If you are interested in weightlifting, head over to the Cal Strength, Catalyst Athletics, or MuscleDriver USA Youtube page. Spend hours digesting how these athletes move. Or, if you are interested in the competitive side of CrossFit, check out footage from the Grid League (NPGL) or the CrossFit Games. Highlights from this will show you how top athletes compete; some of the feats performed are hard to believe!
 
Do your research. Trust me, it will help.