CF Open Gear Recommendations

 
With the CrossFit Open right around the corner, here’s a few gear recommendations to help you hopefully perform better and make it through the next few weeks unscathed. You don’t need to get any of these items to participate, however each item has its benefits and may come in handy on certain workouts.
 
1) Wrist Wraps (18”)
 
There will be undoubtedly be overhead/front-rack barbell work, handstand push-ups, burpees, and other movements that will place a strain on your wrists. These are great for improved wrist stability and reducing the chance of soreness & sprains.
 
2) Gymnastics Grips
Rogue Fitness Grips & Victory Grips
 
The Open will have pull-up bar work. Think Pull Ups, Toes to Bar, Muscle Ups, and everything in between. They will probably show up in multiple workouts and potentially in very high volumes. Ripping your hands is a surefire way to ruin your workout and your week, so consider investing in a pair of these. The Victory Grips, while more expensive, are the best you can get.
 
3) Knee Sleeves
Rehband Knee Sleeves & Hoogkrip Knee Sleeves
 
Knee sleeves provide warmth and compression when lifting, helping the overall health of the knee and preventing knee trauma. If you’ve ever injured your knees or if they’ve got some miles on them, invest in knee sleeves and thank us later.
 
There are two types you can look at. The Rehband knee sleeves provide more cushioning, compression, and warmth; the hookgrip ones are primarily for warmth and better for everyday use. If you need help deciding what you need please feel free to ask a coach for advice.
 
4) Weightlifting Belt
 
Remember the workout with 55 Deadlifts? Or when the one with a 1-rep max lift? That’s why you need a belt, enough said. And this simple, easily adjustable Valeo belt is quick on and off so you can always grab it or lose it mid-WOD without wasting precious time.
 
5) Jump Rope
 
Don’t complain about not having double-unders if you haven’t even taken the step of getting your own rope. Having your own rope helps immensely! With YOUR rope you can better get the timing and pacing needed for DUs while practicing away from the gym. You also wont have to worry about someone grabbing your “favorite” because you’ll have a jump rope specifically fitted to your preference.
 

20 February 18

katie snatch finish
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CrossFit.com | Ron Gets Fit (Video)
 
The Best Exercise for Aging Muscles
 
Lemon Bars
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WOD

 

LI Strength:

Front Squat
4-4-4-4
Dumbbell Muscle Snatch x6
 

LI Conditioning:

AMRAP 10 minutes:
6 Hang DB Power Snatches / arm
12 DB Goblet Squats
75 Single Unders
 

LII Strength:

Hang Power Snatch + Slow Pull Power Snatch + Power Snatch
1+1+1, 4 sets
 

LII Conditioning:

AMRAP 10 minutes:
6 Hang Power Snatches
12 Wall Balls
30 Double Unders
 
Rx: M – 115#/20# | F – 75#/14#
 

2018 CrossFit Games Open

It’s that time of year again! The CrossFit Games season officially kicks off this week with the start of the CrossFit Open. The Open is an online competition hosted by Crossfit HQ spanning the next 5 weeks. Each week, for 5 weeks, a new workout is released online that can be performed anywhere so long as a judge is present to count reps and validate the athletes score. Workouts are released Thursday evening and all scores must be submitted by the following Monday evening for them to count. The Open is a great way to test your fitness, measure your performance against yourself and others, and step outside your comfort zone surrounded by friends.
 
CrossFit Silver Spring will host the Open workouts for the 6th year in a row. Every Friday night at 6PM we will perform the workouts here at the gym, starting this Friday, February 23. Everyone can compete and we are encouraging everyone to participate as long as their schedule allows. We had a great crowd last year and we are hoping to have even more people competing and showing support to our fellow gym members. The atmosphere is electric and everyone really needs to experience it for themselves.
 
Crossfit HQ offers both scaled and masters divisions in order to make the Open inclusive to every athlete, not just those with higher competitive aspirations. All RX’ed scores will be ranked above Scaled scores but everyone is able to compete against the CrossFit community as a whole. What this means for you, the competitive and recreational CrossFitter alike is: THERE IS NO REASON FOR YOU NOT TO SIGN UP!!
 
Here’s the link: CrossFit Games Open registration
 
Make sure you enter Crossfit Silver Spring as your affiliate. It’s going to be a great time and we don’t want you to miss out!
 

19 February 18

nivana front rack
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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Harrison Maurus (USA, 85kg) 200kg JR American Record Clean & Jerk (Video)
 
Fast Tracked
 
Paleo Curried Meat Pies
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WOD

 

LI Strength:

Strict Press x5 reps
Chin Up Practice
 

LI Conditioning:

Time Trial:
Row 7 minutes (meters)
 

LII Strength:

Push Jerk 4×4
Chin Ups, sub-max
 

LII Conditioning:

Time Trial:
2K Row!
 

17 February 18

parker snatch 84
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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“Tom Vs. Time” Episode 4: The Emotional Game (Video)
 
The Difference Between Professionals and Amateurs
 
Almond Joy Bars
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WOD

 

LI Strength:

Push Press 3-3-3-3
Hanging Knee Raises x4 sets
 

LI Conditioning:

AMRAP 15 minutes:
200m/150m Row
6 Alternating Sandbag Shoulders
8 2DB Push Press
10 Sit Ups
 

LII Strength:

Push Press + Jerk 1+3
Knees to Elbow x4 sets
 

LII Conditioning:

AMRAP 15 minutes:
200m/150m Row
10 Sandbag Clean + Front Squat
10 2KB Push Press
 
Rx: M – 60#/20kg | F – F – 40#/12kg
 

16 February 18

assault bike
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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Behind the Scenes: ’17 CrossFit Games, Part 1 – Trailer (Video)
 
Dan John | Glutes…
 
Go To Vinaigrette
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WOD

 

LI Strength:

Flexed Arm Hang + Chin Up Negative / Banded Pull Up
3(1+1) / x3-5
Offset DB Press x6 / arm
 

LI Conditioning:

AMRAP 10 minutes:
5 Burpees
7 2KB Front Squats
9 Jumping Pull Ups
75 Single Unders
 

LII Strength:

Strict Pull Up + Gymnastics Swing + Kipping Pull Up + Kipping C2B Pull Up
1+1+1+1
Offset KB Press x6 / arm
 

LII Conditioning:

AMRAP 10 minutes:
9 Thrusters
35 Double Unders
 
Rx: M – 95# | F – 65#
 

15 February 18

guy and meagan sumo DL's
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Presidents Day Schedule: 9AM WOD | 12PM WOD | 430PM WOD | 530PM WOD | 630PM CrossFit Elements!

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BBC Newsbeat | Steroid Nation (Video)
 
The Accelerator Can Be Your Worst Enemy
 
The Very Best Queso
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WOD

 

LI Strength:

Deadlift 5-5-5 reps
Push Up Practice
 

LI Conditioning:

4 Rounds:
2:00 Row
 
-Rest 2:00 between rounds. Score is slowest interval-
 

LII Strength:

Trap Bar Deadlift, 3×6 reps
Weighted Push Up x sub-max reps
 

LII Conditioning:

4 Rounds:
500 meter Row
 
-Rest ~2:00 between rounds. Score is slowest interval-
 

2018 Cupid’s Undie Run Recap

 
This past Saturday, Team CFSS braved the cold and the rain to run victoriously through the streets of D.C. in our underwear for Cupid’s Undie Run ’18! Now that the dust has settled, here’s a quick rundown of our performance.
 
As a team, we were able to raise an amazing $18,124 this year in support of the Children’s Tumor Foundation, bringing our 5-year fundraising total to a whopping $78,619! For the second year in a row, we took home the Top Gym award, as well as #3 fundraising team in the DMV and #16 nationwide. In D.C. alone, Cupid’s runners have raised over $186,000 for this years race. These numbers are a testament to the unbelievable support and generosity of you, our CFSS family, as well as everyone else who supported this great cause. Thank you again to all of our runners for your efforts to spread awareness and raise money for research, and to all of our donors for your contributions.
 
If you missed out on this year’s event, don’t worry, there’s always next year! Keep an eye out for links to photos and videos from the race later this week.
 

14 February 18

chavis DB bench press
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JRE Podcast #1073 – Steven Pinker
 
5 Reasons To Ditch Cheat Days
 
Sweet Potato & Brussels Sprouts Hash With Bacon
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WOD

 

LI Strength:

Dumbbell Floor Press x8
Reverse Grip Barbell Row x8
 

LI Conditioning:

AMRAP 12 minutes:
6 Hang Dumbbell Snatch, L/R*
10 Kettlebell Swings
6 SA DB Thrusters, L/R*
8 Ring Rows
 
*Notes: Round 1 = L only, Round 2 = R, etc.
 

LII Strength:

Hang Power Snatch + Overhead Squat
3+1 reps
Weighted Plank x 3 sets
 

LII Conditioning:

AMRAP 12 minutes:
2,3,4 reps
Hang Power Snatches
Overhead Squats
Lateral Jump Burpees
 
Rx: M – 95# | F – 65#
Rx+: M – 115# | F – 75#
 

13 February 18

Team CFSS Cupid's 2018

Team CrossFit Silver Spring at Cupid’s Undie Run 2018 – Top Gym in the DMV!

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Harrison Maurus 180kg/396# Power Clean (Video)
 
After Analyzing 127 Studies, Scientists Prove Coffee Is Good for Everyone but 1 Select Group
 
Apple Arugula Walnut Salad w/ Rosemary Vinaigrette
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WOD

 

LI Strength:

2KB Front Squats x6 reps
SA DB Press x7 / arm
 

LI Conditioning:

AMRAP 10 minutes:
SA KB Complex L/R
14 Alternating Lunges
7 Burpee Sprawls
 
SA KB Complex = 5 SA KB Swings + 5 SA KB Deadlifts + 5 Dead Clean & Push Press
 

LII Strength:

Back Squat
3×6 reps, 2:00 rest b/t sets
 

LII Conditioning:

6 Rounds:
4 2KB Swings
4 2KB Deadlifts
4 2KB Dead Clean + Push Press
12 Wall Balls
 
Rx: M – 20kg/20# | F – 12kg/14#