26 January 15

cfss undie run wod crew

11AM Undie Run Fundraiser WOD crew!

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THE MOVEMENT! Ido Portal (Video)
 
Pulp Fiction
 
Almond Pulp Macaroons
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

2 Rounds:
Minute 1: 5 Dumbbell Push Press + Max Single Unders
Rest 30 seconds
Minute 2: 5 Dumbbell Push Press + Max Burpees
Rest 30 seconds
Minute 3: 5 Dumbbell Push Press + Max Ball Slams
Rest 30 seconds
Minute 4: 5 Dumbbell Push Press + Max Air Squats
Rest 30 seconds
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

2 Rounds:
Minute 1: 5 Front Squats + Max Double Unders
Rest 30 seconds
Minute 2: 5 Front Squats + Max Burpees
Rest 30 seconds
Minute 3: 5 Front Squats + Max Ball Slams
Rest 30 seconds
Minute 4: 5 Front Squats + Max Sit Ups
Rest 30 seconds
 
Rx: M – 155#/35# F – 103#/25#
 

24 January 15

6AM h2h swings
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Cupid’s Undie Run Fundraiser WOD goes this Saturday at 8, 9, & 10AM! Come in to workout and help Team CFSS meet our fundraising goals!

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One of those days – Candide Thovex (Video)
 
Survival of the fittest.
 
Whole30 Day 10: Big-O Bacon Burgers
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WOD

 

LI Conditioning:

Partner WOD 30 minute AMRAP:
4 Floor to Stand Rope Climb (2/person)
10 Burpees
20 Lunges / Leg
30 KB Swing
-Partition as desired-
 

LII Conditioning:

Partner WOD 30 minute AMRAP:
2 Rope Climb (1/person)
10 Burpee Box Jumps
20 OH Plate Lunges / Leg
30 KB Swing
-Partition as desired-
 
Rx: M – 45#/28kg F – 25#/20kg
 

23 January 15

meagan bb oh
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Cupid’s Undie Run Fundraiser WOD goes this Saturday at 8, 9, & 10AM! Come in to workout and help Team CFSS meet our fundraising goals!

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Behdad Salimi 265kg/583# Clean (Video)
 
Charles Poliquin: Staying Motivated at 53
 
Cucumber Smoked Salmon Roll Ups
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

EMOM x 10 minutes
8 KB Dead Cleans (alternating)
4 Box Jumps
 

LII Strength:

Intermediate Template
 

LII Conditioning:

For time:
75 Calorie Row
50 Thrusters @ 75/53#
25 Pull Ups
 
Rx: M – 75# F – 53#
 

Gripping the Bar 101

By: Marcos Hernandez

 
This is something we go over in our Elements class but its always good for a refresher. There is a definite difference in gripping the bar when we front squat versus when going overhead.
 
When front squatting, letting only our fingertips remain in contact with the bar is okay because we want the bar resting on our shoulders as much as possible. Typically when there is too much gripping of the bar in a front squat, the elbows remain too low or simply drop during the squat which can lead to unnecessary wrist pain.
 
During the finish of a clean, we want the bar to rest on our shoulders. Therefore, during the turnover, we want to make sure to release our hook grip and let the bar get to our shoulders. The bar can be in our fingertips because it is very similar to our front squat in the catch position.
 
When we go overhead (strict press, push press, push jerk) we want a full grip on the bar. The bar is in our palms and our fist is closed so our shoulders can apply force to drive the bar up. During our dynamic overhead movements (push press, push jerk) we might consider sacrificing some of our full grip on the bar in order to have some more contact with our shoulders. This isn’t like front squatting because there is still a majority of our hands closed around the bar but our fist might not be closed. The reason we do this is to get every ounce of power from our dip/drive. If the bar is resting in our hands versus our shoulders this power cannot be fully used to get the bar overhead.
 
This is similar to a thruster grip. Not quite a front squat, not quite a full fist. The thruster grip needs to transition from the full front squat position, with elbows up, to an overhead position. Lacking mobility can lead to wrist pain when doing thrusters because the bar isn’t fully onto the shoulders during the front squat. When performing the thruster, strive to keep as much hand on the bar as possible while still keeping the elbows and chest high during the squat.
 
Ideally, all of us would be mobile enough to front squat with a closed fist and our elbows all the way up. The reality is that this position is very hard to get into even for seasoned weightlifters. Hopefully this makes it clear when to use different grips on the bar and why it helps to do so!
 

22 January 15

justin k sn dl
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Cupid’s Undie Run Fundraiser WOD goes this Saturday at 8, 9, & 10AM! Come in to workout and help Team CFSS meet our fundraising goals!

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The power of believing that you can improve (Video)
 
Fitness Trackers Are Everywhere, but Do They Work?
 
Whole30 Day 6: Pig In a Skillet
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

6 Rounds:
Row 250m
Rest 1 min between rounds
 

LII Strength:

Intermediate Template
 

LII Conditioning:

AMRAP 10 minutes:
4 Deadlifts
5 Lateral Jump Burpees
6 Toes to Bar
 
Rx: M – 225# F – 143#
 

CFSS January Training Highlights!

 

 

Some big lifts from Barbell Club & CrossFit so far this month. Keep kicking ass everybody!

 

21 January 15

ladies slams and swings
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Cupid’s Undie Run Fundraiser WOD goes this Saturday at 8, 9, & 10AM! Come in to workout and help Team CFSS meet our fundraising goals!

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Ilya Ilyin 290kg/638# Front Squat (Video)
 
7 Reasons Men Should Do Yoga: Gentlemen, Get On Your Mats
 
Herb-Encrusted Leg of Lamb
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

2 Rounds:
Minute 1: 5 Goblet Squats + Max Single Unders
Rest 30 seconds
Minute 2: 5 Goblet Squats + Max Burpees
Rest 30 seconds
Minute 3: 5 Goblet Squats + Max Ball Slams
Rest 30 seconds
Minute 4: 5 Goblet Squats + Max Air Squats
Rest 30 seconds
 

LII Strength:

Weight Pullups / Single arm Press
5-5-5-5 / 4×5/arm
 

LII Conditioning:

2 Rounds:
Minute 1: 5 Push Jerk + Max Double Unders
Rest 30 seconds
Minute 2: 5 Push Jerk + Max Burpees
Rest 30 seconds
Minute 3: 5 Push Jerk + Max Ball Slams
Rest 30 seconds
Minute 4: 5 Push Jerk + Max Air Squats
Rest 30 seconds
 
Rx: M – 135# F – 93#
 

Cupid’s Undie Run In-House Fundraiser!

2014 undie run JD & Marcos

JD & Marcos – Cupid’s Undie Run 2014. You’re Welcome!

 
In case you hadn’t heard, a large team of CFSS athletes will be stripping down to nothing but our underwear and running around the streets of DC Sunday February 15th in support of Cupid’s Undie Run and the Children’s Tumor Foundation (CTF). Last year alone, Cupid’s raised over 2.8 million for this worthy cause. CTF helps kids battling a horrific disorder called neurofibromatosis (NF). It causes tumors to grow on the nervous system, which can lead to deafness, blindness, debilitating pain, etc. Since there are no current treatments, we’re doing our part (including braving the elements in nothing but our undies) to help them find a cure. As a group, we’ve all been working hard to raise money for these kids who desperately need our support over the past several months, but we need the support of the rest of the gym to help us get over the hump and help us reach our fundraising goal of $10,000.
 
While helping kids battling chronic disease is its own reward, this charity is of particular importance to CFSS because it was actually founded by one of our very own members, Brendan Hanrahan. We want to support the efforts of his foundation through their signature event, Cupid’s Undie Run, by reaching out to our social networks and fundraising as much as we can. While only 25 of us are currently signed up to do the run, you can all do your part to support the team and this great cause by going onto our Team page (click here!) and donating directly to one of our team members. A $25 donation is a great starting point; remember- all donations are tax-deductible, and you get all the benefits of giving back without having to freeze your butt off running around in the snow half-naked. Making a donation will ensure access to all the hilarious and surely embarrassing photos sure to be amassed from the event! Don’t delay, donate now and spread the word!
 
Additionally, we’ll be hosting an Undie Run inspired partner WOD this Saturday (Jan 24th) at 8, 9, and 10AM at the gym. We are encouraging a $10 cash donation for your participation, although it is by no means required. All proceeds raised on Saturday will be donated directly to Team CFSS & the CTF. We’d love to have a packed house; since this is a special workout, attendance will not count towards your monthly classes. Hope to see you all this Saturday!
 

20 January 15

chris and afia in mexico

Never home, but always reppin’: Afia & Chris scuba diving at Paradise Reef, off the coast of Playa Maroma, Mexico!

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Cupid’s Undie Run Fundraiser WOD goes this Saturday at 8, 9, & 10AM! Come in to workout and help Team CFSS meet our fundraising goals!

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JRE Podcast #593 – Josh Fox (Video)
 
Training Tactics For The Advanced CrossFit Athlete – Part 1
 
Cherry Berry Syrup
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 10 minutes:
7 Single-Arm DB Thruster (L)
7 Ring Row
7 Single-Arm DB Thruster (R)
14 Situps
 

LII Strength:

Intermediate Template
 

LII Conditioning:

25-20-15-10-5
KB Swings / Push Ups / Row (cals)
 
Rx: 24kg F – 20kg
 

19 January 15

sisley clean
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MLK Schedule: 8AM EZ Strength, all other classes normal

Cupid’s Undie Run Fundraiser WOD goes this Saturday at 8, 9, & 10AM! Come in to workout and help Team CFSS meet our fundraising goals!

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6 Year Old Kuzminova Varvara Clean & Jerks 25kg at 26kg Bodyweight (Video)
 
The brutal secrets behind ‘The Biggest Loser’
 
Paleo Stuffed Pork Loin Roast
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

15-12-9-6-3
3x Single Unders
Balls Slams
Kettlebell Swings
 

LII Strength:

Thruster
1-1-1-1-1-1
 

LII Conditioning:

18-15-12-9-6-3
2x Double Unders
Balls Slams
Kettlebell Swings
 
Rx: M – 35#/28kg F – 25#/20kg