30 June 15

jimmy finishing the mile
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Ksenia Maximova 165kg/363# Front Squat (Video)
 
Prudent Ways to Fight Childhood Obesity
 
Coconut Lime Fizz Cooler
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WOD

 

LI Strength:

Front Squat 5×3
Box Jumps x 3-5 reps
 

LI Conditioning:

AMRAP 12 minutes:
4 DB Push Press
8 Ball Slams
200m Row
 
-Rest 30-60 seconds between rounds. Every round perform 2 additional Push Presses and 4 additional KB Swings. 4/8, 6/12, 8/16, etc.-
 
-Each round add a cycle to the DB complex, per arm-
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
4 Barbell Push Press
8 Ball Slams
200m Row
 
-Every round perform 2 additional Push Presses and 4 additional Ball Slams. 4/8, 6/12, 8/16, etc.-
 
Rx: M – 135#/16kg/28kg | F – 93#/10kg/20kg
 

29 June 15

brad 114kg jerk
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Chad Wesley Smith 2000lb Powerlifting Total in 34 Seconds (Video)
 
Getting Psyched Up
 
Creamy Chocolate Pie
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WOD

 

LI Strength:

Clean Grip Deadlift 5-5-5-5
Floor to Stand Rope Climbs
 

LI Conditioning:

AMRAP 12 minutes:
Cross Carry (Maaco + Back)
100 Single Unders
20 Kettlebell Swings
10 Burpee Sprawls
 
-Rest 30-60 seconds between rounds-
 

LII Strength:

EMOM 10 minutes:
3 Hang Power Cleans (Mid-Thigh)
 

LII Conditioning:

3 Rounds:
2 Rope Climbs
15 Push Ups
20 OH Lunges
400m Run
 
Rx: M – 45# F – 25#
 

27 June 15

June 2015 Elements Flexin

New Elements grads Tim, Olivette, Emily, Jason, & Zeki: official ‘bell swinging, sled pushing, beasts! Great job, guys!

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15 y.o. CJ Cummings’ (69kg, USA) lifts from the 2015 Junior World Championships (Video)
 
Jason Statham’s Training Secrets
 
Rapini with Potatoes and Italian Sausage
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WOD

 

LI Strength:

Hang Dumbbell Snatch x5/arm
Band Pull Aparts x10-15 & Ring Rows x5
 

LI Conditioning:

4 Rounds:
10 Kettlebell Swings
1 Lap Bear Crawl
Sprint Suicide
 
-Rest 90 seconds between rounds-
 

LII Strength:

Dumbbell Snatch
5×5 / arm
 

LII Conditioning:

AMRAP 14 minutes:
10 Kettlebell Swings
1 Lap Bear Crawl
Sprint Suicide
 
-Rest 1 minute between rounds-
 
Rx: M – >32kg F – >24kg
 

26 June 15

ellis thrusters
—-
David Garcia 295kg/651# Back Squats (Video)
 
The World’s Fittest Race Car Drivers
 
Crispy Skin Salmon with Béarnaise Sauce
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WOD

 

LI Strength:

Sumo Deadlift 5-5-5
Push Ups x sub-max reps
 

LI Conditioning:

4 Rounds or 12 minutes:
5 x (1 KB Clean / 1 SA KB Push Press / 1 SA KB Front Squat), Left
5 x (1 KB Clean / 1 SA KB Push Press / 1 SA KB Front Squat), Right
15 Kettlebell Swings
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

5 Rounds:
5 Shoulder to Overhead
7 Strict Pull Ups
9 Ball Slams
 
Rx: M – 155#/35# F – 103#/25#
 

25 June 15

swings & thrusters
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If you’re interested in CFSS becoming a Power Supply Meals supplier, fill out the following survey. In case you missed it, here’s the full write up for more details

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Alex Honnold Compilation 2014 (Video)
 
Can the Bacteria in Your Gut Explain Your Mood?
 
Chocolate Chia Cherry Protein Shake
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WOD

 

LI Strength:

Kettlebell Suitcase Lunge x6-8/Leg
Power Swings x5 reps
 

LI Conditioning:

AMRAP 12 minutes:
10 Burpee Sprawls
10 Kettlebell Swings
5 DB Clean + Push Press / Arm
10 Air Squats
10 Cal Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

15-10-5
Box Jumps
Calorie Row
Toes 2 Bar
2KB Front Squats
Push Ups
 
Rx: M – 24″/20kg F – 20″/12kg
 

24 June 15

ladies emom dls
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If you’re interested in CFSS becoming a Power Supply Meals supplier, fill out the following survey. In case you missed it, here’s the full write up for more details

—-
GRID Athlete James Townsend 150kg/330# Power Snatch (Video)
 
Do You Need to Replenish Glycogen Stores After Strength Training?
 
Spaghetti and Meat Candies
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WOD

 

LI Strength:

2KB Press 4-5×6
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

For Time:
800m Run
1k Row
 

LII Strength:

Axle Press 5×5
Fat Gripz Pull Ups x sub-max reps
 

LII Conditioning:

5 RFT:
7 Hang Power Cleans
7 Box Jumps
14 Push Ups
Run 200 meters
 

23 June 15

laura rope climb 6.22.15
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If you’re interested in CFSS becoming a Power Supply Meals supplier, fill out the following survey. In case you missed it, here’s the full write up for more details

—-
Mohamed Ehab (69kg, Egypt) 150kg/330# Hang Snatch (Video)
 
How We Are Wired to Sleep: Part 2
 
Chocolate Espresso Irish Moss Pudding
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WOD

 

LI Strength:

Front Squat 5×3
Box Jumps x 3-5 reps
 

LI Conditioning:

Alternating EMOM 12 minutes:
5 Deadlifts
12 Ball Slams
 

LII Strength:

EZ Strength
 

LII Conditioning:

Alternating EMOM 12 minutes:
10 Overhead Squats
10 Pull Ups
 
-5 Burpee Penalty for every broken set-
 
Rx: M – 95# F – 63#
 

Power Supply Meals

 
Hey guys- we’re looking into potentially partnering with Power Supply to have healthy, prepared meals from delivered to the gym twice a week. Power Supply works with local chefs to create tasty meals, free of gluten & dairy, for both meat-eaters and vegetarians. Simple idea: order meals online, pick them up when you come to the gym, get a break from cooking.
 
One of the biggest hurdles I see when folks try to make the switch from their current diet to a Paleo/Primal approach is in the actual implementation from theory to practice. They’ve bought in to the concept and are excited to dive in headfirst, but the prospect of meal planning/food shopping/cooking the majority of one’s meals is too big of an obstacle to tackle. This hurdle is the central reason behind CFSS wanting to partner with a high quality, reliable meal delivery service a la Power Supply. Some of you have experience working with Custom Fit Meals, our current provider. We’ve had a beneficial partnership with CFM, but are looking at possibly moving over to Power Supply because of their excellent reputation in the local CrossFit community for making high quality meals, prepared fresh by local chefs.
 
First things first, we want to gauge the interest in this service, potentially setting up a meal tasting and Q&A session with the Power Supply folks, etc. If you like the idea and are interested, please click on the following link, fill out the brief form, and we’ll keep you posted on updates!
 
P.s. If you’ve got questions, don’t hesitate to send them our way!
 

22 June 15

class warm up t-spine rotations
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How we are wired to sleep and why we have sleep problems
 
Chris Weidman Singular Focus Ep. 4: Peaking (Video)
 
Rosemary Aioli and Kaleidoscope Fries
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WOD

 

LI Strength:

Deadlift 8×3
-Rest 1 minute between sets-
 

LI Conditioning:

AMRAP 12 minutes:
4 Dumbbell Thrusters
8 Kettlebell Swings
Farmers Carry (Fence + Back)
 
-Perform 2 additional reps each round. so, 4/8, 6/10, 8/12/, etc.-
 

LII Strength:

Deadlift
2×5
 

LII Conditioning:

15-12-9 Thrusters
2 Rope Climbs
300m Run
-Rest 90 seconds between rounds-
 
Rx: M – 115# F – 73#
 

20 June 15

guys hill sprints
—-
Chris Weidman Singular Focus Ep. 3: Matching Up (Video)
 
Robb Wolf: My Training at 43
 
Bison Sweet Potato and Chili
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WOD

 

LI Strength:

Push Press 4-4-4-4
Band Pull Aparts x100 Total
 

LI Conditioning:

Partner Carry Medley:
1) Goblet Rack Carry
2) Goblet Rack Carry
3) Farmers Carry
4) Farmers Carry
 
-Second Goblet Rack Carry and Second Farmers Carry are both heavier than the first. Distance is variable. Rest while partner carries-
 

LII Strength:

EZ Strength
 

LII Conditioning:

Partner Carry Medley:
1) SA DB Waiter Walk (Switch @ Fence)
2) 2KB Rack Carry (Fence + Back)
3) Cross Carry (Maaco + Back) x2
4) Farmers Carry (Donohoe + Back)
 
-Same Kettlebells used for #2-4. Rest while partner carries-
 
Rx: M – 28kg F – 20kg