16 July 18

jason l dropping barbell
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2018 Central Regional Highlights (Video)
 
Does “Sleep Hacking” Work?
 
Sweet Potato, Kale and Sausage Breakfast Sheet Pan Bake
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WOD

 

LI Conditioning:

Alternating EMOM 20 Minutes:
Muscle Clean + Push Press x1+5
Power Swing x6 + Ball Slam x6
 

LII Conditioning:

EMOM 20 Minutes:
Hang Full Clean + Jerk x2(1+1)
 
Rx: M – 135# | F – 93#
Rx+: M ≥ 155# | F ≥ 103#
 

15 July 18

silverman farmers carry
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All In: A Brent Fikowski Documentary – Episode 2 – The Open (Video)
 
When a Vegan Gets Gout
 
Grilled Italian Chicken Salad
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WOD

 

LI Strength:

2DB Front Squat
4×10
Hanging Knee Raise x6-8
 

LI Conditioning:

5 Rounds:
10 SA KB Swings + 5 SA KB Press, L
10 Goblet Rack Lunges (total)
10 SA KB Swings + 5 SA KB Press, R
2 x 100M Shuttle Run
 
-Rest 1:00 between rounds-
 

LII Strength:

2KB Front Squat
4×10
Knees to Elbows Practice
 

LII Conditioning:

5 Rounds:
5 2KB Swings
10 2KB See Saw Press (total)
10 2KB Rack Reverse Lunges (total)
2 x 100M Shuttle Run
 
-Rest 1:00 between rounds-
 
Rx: M – 20kg | F – 12kg
 

13 July 18

JD at whiteboard - throwdown
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Attention: No Saturday Classes this week (7/14). Come support Team El Jefe Barbell at the 2018 Black & Red Open in Tyson’s Corner, VA! Normal Schedule on Sunday.

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CrossFit.com | The Ghost Workout with Robert “The Ghost” Guerrero (Video)
 
Connection Between Stress And Autoimmune Disease Affirmed By Massive 30-Year Study
 
Paleo + Vegan + Nut-Free Chocolate Cupcakes
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WOD

 

LI Conditioning:

6 Rounds:
1:00 Calorie Row
1:00 Burpees Sprawls
1:00 Single Unders
1:00 Rest
 

LII Conditioning:

“The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest
 

12 July 18

yomery wall ball B+W
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Attention: No Saturday Classes this week (7/14). Come support Team El Jefe Barbell at the 2018 Black & Red Open in Tyson’s Corner, VA! Normal Schedule on Sunday.

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Powerlifting to Overcome My Eating Disorder & Depression | An Interview With Maddy Forberg (Video)
 
The Expert’s Guide to Alcohol on The Ketogenic Diet
 
BLT Salad with Garden Ranch
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WOD

 

LI Strength:

2DB Floor Press x10-12
Pull Up Practice
2KB Rack Walk x2 laps
 

LI Conditioning:

AMRAP 12 Minutes:
6 2-Hand KB Deadlifts
8 Ring Rows
10 Dumbbell Clean & Push Press
12 Slamball Lunges
 

LII Strength:

2DB Floor Press x10-12
Kipping Pull Up xsub-max
2KB Rack Walk x2 laps
 

LII Conditioning:

AMRAP 12 Minutes:
6 Box Jumps
8 Pull Ups
10 Dumbbell Clean & Jerk (total)
12 Wall Balls
 

LIII Conditioning:

AMRAP 12 Minutes:
6 Box Jumps
8 C2B Pull Ups
10 Dumbbell Clean & Jerk (total)
12 Wall Balls
 
Rx: M – 50DB/20# | F – 35DB/14#
Rx+: M – >50DB | F – >35DB
 

11 July 18

ian and vittorio push ups
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Attention: No Saturday Classes this week (7/14). Come support Team El Jefe Barbell at the 2018 Black & Red Open in Tyson’s Corner, VA! Normal Schedule on Sunday.

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2018 Atlantic Regional Highlights (Video)
 
The Ascension of Cauliflower
 
Paleo and Gluten-Free Summer Snacks for Kids
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WOD

 

LI Strength:

Trap Bar Deadlift
4×8
 

LI Conditioning:

For Time:
12-10-8-6-4-2
2KB Front Squats
Ball Slams
Burpees
 

LII Strength:

Deadlift
5×2
 

LII Conditioning:

For Time:
12-10-8-6-4-2
Front Squats
Ball Slams
Lateral Jump Burpees
 
Rx: M – 115#/35# | F – 75#/25#
Rx+: M – 135# | F – 93#
 

10 July 18

guy sled push
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Attention: No Saturday Classes this week (7/14). Come support Team El Jefe Barbell at the 2018 Black & Red Open in Tyson’s Corner, VA! Normal Schedule on Sunday.

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Isabella von Weissenberg Squats 150kg/330# x 10 (Video)
 
Night Owls May Have Higher Depression Risk
 
Beef Chow Fun (Gluten-Free, Paleo)
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WOD

 

LI Strength:

Press + Push Press
5+5, 4 sets
Halting Ring Row x5
 

LII Strength:

DB/KB Offset Press
x6-8 / arm
Strict Pull Up Practice
 

Conditioning:

6 Rounds:
10 Kettlebell Swings
50m Hill Sprint
 
-Rest 1:00 between rounds-
 
Rx: M – 32kg | F – 24kg
 

9 July 18

June 2018 Personal Record Board

June was a strong month for new lifting and benchmark PR’s! Set new goals, smash them, rejoice, repeat. What milestones are you going to reach in July?

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Attention: No Saturday Classes this week (7/14). Come support Team El Jefe Barbell at the 2018 Black & Red Open in Tyson’s Corner, VA! Normal Schedule on Sunday.

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CrossFit.com | No Rep to the Widowmaker Heart Attack (Video)
 
Ultrarunner Courtney Dauwalter Wins by Stressing Less
 
Dairy-free Yogurt Parfait
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WOD

 

LI Strength:

2KB Clean + Thruster x5(1+1)
Band Pull Apart x15-20
 

LI Conditioning:

AMRAP 12 Minutes:
6 Alternating Sandbag Shoulders
12 Sit Ups
15 Air Squats
 

LII Strength:

Hang Cluster x5 reps
Band Pull Apart x15-20 reps
 

LII Conditioning:

AMRAP 12 Minutes:
20 Double Unders
5 Knees to Elbows
5 Hang Squat Cleans
 
Rx: M – 115# | F – 75#
Rx+: M – 135# | F – 93#
 

8 July 18

SONY DSC
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Are Genetic Testing Sites the New Social Networks?
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WOD

 

LI Strength:

Dumbbell Muscle Snatch x6 / arm
2KB Rack Lunges x6 / leg
 

LI Conditioning:

2-3 Rounds, For Time:
30 SA Kettlebell Swings
1 lap Cross Carry / side (SA Rack + Suitcase)
20 Empty Barbell Thruster
300m Run / .3 Mile Bike
 

LII Strength:

Dumbbell Snatch + Push Press + Overhead Lunge
x3+3+5 / arm
Hanging Leg Raise x4 sets
 

LII Conditioning:

2-3 Rounds, For Time:
30 SA Kettlebell Swings
1 lap Cross Carry / side (SA Rack + Suitcase)
20 Wall Balls
300m Run / .3 Mile Bike
 
Rx: M – 20kg/28kg/20# | F – 12kg/20kg/14#
 

7 July 18

dana snatch recovery
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2018 CrossFit Latin America Regional Highlights (Video)
 
What Happens to Your Body When You Climb Everest
 
Fresh Corn Salad with Avocado (Gluten-Free, Plant-Based)
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WOD

 

Strength:

Handstand Practice
2KB Lateral Rack Walk x1 laps
 

LI Conditioning:

Partner WOD – For Time:
10-9-8-7-6-5-4-3-2-1
2KB Suitcase Deadlift
Dumbbell Push Press
 

LII Conditioning:

Partner WOD – For Time:
10-9-8-7-6-5-4-3-2-1
Trap Bar Deadlift
Dumbbell Push Press
 
Rx: M – 190#/50DB | F – 140#/35DB
Rx+: M – 230# | F – 160#
 

6 July 18

julianne and meagan sandbag front squats
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Road To The CrossFit Games Ep. 18.04: Vellner & Wright – Regional Rollercoaster (Video)
 
What Happens to Your Brain When You Eat Junk Food
 
Matcha Cheesecake (Vegan, Paleo, No-Bake)
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WOD

 

LI Strength:

Push Press 4×6
Pull Up Practice
OHS Practice
 

LI Conditioning:

AMRAP 15 Minutes:
8 Alternating Sandbag Shoulders
8 Jumping Pull Ups
8 Lunges / leg
12/9 Calorie Row
 

LII Strength:

Muscle Snatch + Hang Power Snatch + Overhead Squat
4 x 2+2+2 reps
Box Jump x3
 

LII Conditioning:

AMRAP 15 Minutes:
8 Pull Ups
8 Sandbag Cleans
12 Alternating Sandbag Lunges
15/12 Calorie Row
 
Rx: M – 60# | F – 40#