20 September 18


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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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Thai Turkey Throwdown (Video)
 
Workplace Wellness Programs Don’t Work Well. Why Some Studies Show Otherwise.
 
Packing Snacks Filled With Veggies
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WOD

 

LI Strength:

Fat Gripz DB Floor Press x8-10
Overhead Squat Practice
Deadbug x10 total
 

LI Conditioning:

5 Rounds:
200m Row
10 Dumbbell Thrusters
 
-Rest 1:00 between rounds-
 

LII Strength:

Slow Pull Power Snatch x3
Deadbug x10 total
 

LII Conditioning:

5 Rounds:
250m Row
10 Thrusters
 
-Rest 1:00 between rounds-
 
Rx: M – 115# | F – 75#
 

19 September 18

marcos bropen warmup snatch
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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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How Elite Players Like Odell and Julio Transformed Into NFL Superstars | Gaining Greatness (Video)
 
How CrossFit Helped This 66-Year-Old Serial Marathoner Get Back Into Ironman Shape
 
Grain Free Cookie Cake!
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WOD

 

LI Strength:

Strict Press 3RM
Ring Row 4×10
 

LII Strength:

Strict Press 2-2-2-2-2
Ring Row 4×10
 

LI Conditioning:

You Go, I Go:
400m, 300m, 200m, 400m, 300m, 200m
 

LII Conditioning:

You Go, I Go:
200m, 400m, 800m, 400m, 200m Run
 

You Don’t Need A Harder Workout

 

“You don’t need harder workouts. You need to go harder in your workouts.” – Tommy Hackenbruck

 
As coaches, a common refrain we hear from clients goes something like this, “I feel like I’m not getting pushed enough in class / I’m not improving as fast as I’d like to / I feel like I need a harder workout.” These are of course valid concerns, as seeing progress is one of the most appealing aspects of doing CrossFit. With so many different movements and workout types, it’s not to continually see improvement by simple virtue of showing up. However, there inevitably comes a time when all those newbie gains grind to a halt, and PR’s are harder to come by. When this happens, how do we continue to improve?
 
All things being equal, intensity is the independent variable that determines your rate of progress in the gym. With that in mind, in order to continue to progress towards your fitness goals, you should aim to gradually ratchet up how hard you are pushing yourself in a given workout or workouts in general. Another, seemingly contradictory, fitness truism is the concept that long-term consistency will always trump short intensity. While this is accurate, it’s worth noting that this concept only works when applied to appropriate training methods done with quality technique and effort. If you are consistently doing pointless exercises with mediocre effort, your results will reflect that. Ultimately, we are looking for a combination of these two principles to see long-term improvement. Yes, you need to regularly push yourself hard, especially on days you are feeling good. You also need to take a wider view and recognize that minimum exercise volumes and loads must be met in order to maintain and build your fitness.
 
Broadly speaking, folks fall short in one of the following two areas: either they aren’t training hard enough when they come to the gym, or they aren’t training frequently enough to take their fitness up a notch. With that in mind, your lack of intensity has nothing to do with whether or not you are doing the L1 or L2 workout that day. In general, L1 features less technical movements than L2, and is geared more towards challenging your work capacity than your ability to execute higher order movements when fatigued. An L1 “AMRAP”, for example, places no upper limits on your ability to get out of your comfort zone and exhaust yourself. The movements may be “simple”, but the workout certainly isn’t “easy”. In fact, it’s extremely common to see people who have marginal ability on an L2 movement, say pull-ups, perform the L2 workout and perform poorly as a result. They wanted to do the “harder” workout, despite the fact that L1 would have been a much more appropriate and challenging workout given their abilities. The distinction between L1 & L2 becomes much easier to comprehend if you view them on a continuum from less to more technical instead of easier and harder. Instead of attempting to simply survive the L2 workout, strive to dominate the L1 on a consistent basis. Remember, the difficultly of a workout is almost entirely a factor of the effort you put into it.
 
How do we consistently push ourselves harder? First, keep a training log. If we deadlift every week, and you don’t know what you did last time we deadlifted, how can we possibly improve upon our past performances? Top performers know their numbers and keep training logs. Strive to increase the weights you are lifting in WODs, reduce the amount of rest you allow yourself between movements in a circuit, and raise your level of expectations regarding your performance of a particular workout. If you think a workout is too easy, the more likely culprit is your weight selection, pacing, and effort. Before you come complaining to us coaches, make sure you’ve taken care of those variables first.
 

18 September 18

Zac in Montmartre, Paris, France

Hardly home, but always reppin’: Zac at Montmartre in Paris, France!

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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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Larry Wheels 765# x 6 Deadlift PR With WSM Champ Hafthor Bjornsson (Video)
 
Nick Littlehales: The Man Who Showed Cristiano Ronaldo How To Sleep
 
Bacon Pancakes
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WOD

 

LI Strength:

Front Squat 4-4-4-4
 

LI Conditioning:

Partner WOD –
AMRAP 6 Minutes:
1 lap Bear Crawl + Max Kettlebell Swings
 
-Rest 2:00-
 
AMRAP 6 Minutes:
2 laps Farmers Carry + Max Ball Slams
 

LII Strength:

Front Squat 4RM
 

LII Conditioning:

Partner WOD –
AMRAP 6 Minutes:
1 lap Bear Crawl + Max 2KB Clean
 
-Rest 2:00-
 
AMRAP 6 Minutes:
2 laps Farmers Carry + Max Wall Balls
 
Rx: M – 24kg/28kg/20# | F – 16kg/20kg/14#
 

17 September 18

spring '18 throwdown outdoor group shot
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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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Casey Brown – The Way of the Wildcard (Video)
 
Why Our Food System Is Screwed (In Charts)
 
30 Whole30 Leftover Chicken Recipes
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WOD

 

LI Strength:

DB Muscle Snatch + Push Jerk x2+2 / arm
Banded Chin Up x6-8
 

LI Conditioning:

6 Rounds – Every 2:00:
5 Cycles:
1 Muscle Clean
1 Front Squat
1 Push Press
 

LII Strength:

Push Jerk 3RM
Band Pull Apart x15-20
 

LII Conditioning:

6 Rounds – Every 2:00:
8 Deadlifts
6 Hang Power Clean
4 Jerks
 
-Goal is unbroken sets-
 
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#
 

16 September 18

ryan k rowing
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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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How Long Does it Actually Take to Form a New Habit? (Backed by Science)
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WOD

 

LI Conditioning:

4×4:00 Row w/ 5:00 Rest
 

LII Conditioning:

4x1000m Row w/ 5:00 Rest
 

15 September 18

KT and Nivana Bropen warmup snatches
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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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CrossFit.com | Jay’s Journey: Beating Diabetes, Reclaiming Health, Family and Business (Video)
 
Make Technology Work for Your Family
 
How to Throw a Low-Carb Barbecue Party
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WOD

 

LI Strength:

TNG Clean Grip Deadlift 4×5
Plank Walkout x5
 

LI Conditioning:

4 Rounds:
15 Plate G2OH
12 Plate Front Squats
9 Plate Burpees
2 laps Farmers Carry
 

LII Strength:

Snatch Deadlift 4×4
Push Up Practice
*up from last week
 

LII Conditioning:

4 Rounds:
15 Wall Balls
10 Sandbag Cleans
10 Sandbag Front Rack Lunges
5 Lateral Jump Burpees
2 laps Farmers Carry
 
Rx: M – 20#/60#/28kg | F – 14#/40#/20kg
 

14 September 18

3 legged race! 4th of july '16 at bcc
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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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All In: A Brent Fikowski Documentary – Episode 4 – The Games, Pt. 1 (Video)
 
Reasonableness as a Standard
 
Tahini Pistachio Banana Bread
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WOD

 

LI Strength:

2KB Thruster x6
Pull Up Practice
 

LI Conditioning:

AMRAP 14 Minutes:
4-6-8
2KB Front Squat
Long Lunge Row / arm
KB Power Swings
 

LII Strength:

Hang Snatch Pull + Hang Power Snatch (above knee)
x1+3
Box Jump x4
 

LII Conditioning:

AMRAP 14 Minutes:
2-3-5
Overhead Squat
Strict Chin Ups
KB Power Swings
 
Rx: M – 115#/32kg | F – 75#/24kg
 

13 September 18

justin band pullaparts
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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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Athlete’s POV: Fixed Gear Bike Racing with Justin Williams (Video)
 
Boost Performance With Electrolytes
 
10 Delicious DIY Salad Dressings
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WOD

 

Strength:

Strict Press 5×3
DB Curls x 8-10 / arm
*up from last week
 

LI Conditioning:

Partner WOD – 2 Rounds:
A) 3:00 Calorie Row
B) AMRAP: 1,2,3,… Slamball Lunge / leg + Ball Slam
-then-
2 Rounds:
A) 3:00 Calorie Row
B) AMRAP: 10 Sit Ups + 5 Ball Slams
 
-:30 rest between rounds. Partner A starts a fresh 1,2,3,… count. There will be two scores: calories & total reps-
 

LII Conditioning:

Partner WOD – 2 Rounds:
A) 3:00 Calorie Row
B) AMRAP: 5 Toes to Bar + 5 Ball Slams
-then-
2 Rounds:
A) 3:00 Calorie Row
B) AMRAP: 1,2,3,… Toes to Bar + Ball Slam
 
-:30 rest between rounds. Partner A starts a fresh 1,2,3,… count. There will be two scores: calories & total reps-
 
Rx: M – 35# | F – 25#
 

12 September 18

climbing rope + strength standards
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CFSS Anniversary Party at Brickside Food & Drink in Bethesda on Saturday, 22 September at 3PM! See you there!

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JRE #1169 – Elon Musk (Video)
 
Exhausted New Parents Turn to Sleep Coaches for Their Babies
 
Double Chocolate Greek Yogurt Muffins
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WOD

 

LI Strength:

Muscle Clean + Hip Power Clean + Push Press
x1+1+2
Box Jump x4
 

LI Conditioning:

10 Rounds – Every 1:30
3 Muscle Clean
3 Front Squat
3 Push Press
 

LII Strength:

Hang Power Clean + Push Press + Jerk
x2+1+1
 

LII Conditioning:

10 Rounds – Every 1:30
4 Deadlifts
3 Hang Power Clean
2 Jerks
 
-Goal is unbroken sets-
 
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#