Why Strength Matters

 

There are no weight classes in the jungle, and there is no de-load in war zone – Brandon Lilly

 

23 October 14

helena kb swing
—-
Elijah Muhammed 405# Overhead Squat (Video)
 
Pumpkin Cashew Coconut Curry over Coconut Rice
 
The Biggest Loser: The Most Damaging Show on TV?
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 Dumbbell Clean + Push Press, Left
5 Burpees
5 Dumbbell Clean + Push Press, Right
Farmers Carry (Maaco + back)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
“7 Rounds for time:
7 Push Jerk, 115/63#
7 Front Squat, 115/63#
7 Pull Up
 
Rx: Men – 115#/ Women – 63#
*15 Minute timecap*
 

Thinking Ahead

 

By: Marcos Hernandez

 
Try and be proactive with your mobility. Plan ahead and take your lifestyle into account when coming in to train. If you sit all day, don’t think that you can squat without extra mobility/warm up sets. For that matter, don’t think you can deadlift or press without extra mobility/warm up sets. Sitting wreaks havoc on your posture, affecting both your hips and shoulders, both of which we use every day.
 
Maybe you are at your desk working at the computer all day. Do you think it will be easy to get the bar in a strong, stable front rack position without extra warm ups? For wrists, I prefer extra mobilization before warmups. This includes wrist circles and getting the knots out of my triceps, near the elbow, using a bar on a rack. Just ask and we can show you.
 
Depending on the shoes you are wearing (heels, anyone?), ankles can need extra mobilization even if you are standing all day. Try pushing the ankle to end range during a goblet squat or placing the kettlebell on top of your knee to get some extra range of motion. This move can also help your front squat.
 
Consider the daily demands of your occupation and lifestyle, as well as your personal limiting factors from a mobility standpoint to make a more focused effort to actively attack your mobility/flexibility limitations both during the day and immediately prior to getting into the WOD.
 

22 October 14

sophia snatch pull
—-
Lydia Valentin Perez 160kg/352# Block Clean (Video)
 
Fat Facts 101
 
Pumpkin Spice Latte
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
14 min AMRAP:
10 SA Swings, Left
10 Ball Slams
10 SA Swings, Right
10 Goblet Squats
 
LII Strength:
Axle Deadlifts
work up to 1RM
 
LII Conditioning:
14 min AMRAP:
8 2KB Cleans
8 2KB Front Squats
12 Hand Elevated Pushup
12 Ball Slams
 

21 October 14

marcos finish!
—-
CrossFit Team Series Week 3 with Rogue Red & Black (Video)
 
Beyond Obesity: Western Diet Shown to Make People Unintelligent
 
Zingy Ginger Dressing
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
2 Rounds:
1 Min ON/1 Min OFF
Burpees
Kettlebell Swings
Single Unders
Anchored Sit Ups
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
2 Rounds:
1 Min ON/1 Min OFF
Burpee Box Jumps
Kettlebell Swings
Dumbbell Push Press
Double Unders
 

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20 October 14

tony pwr cln 2 panel
—-
One more reason to get a good night’s sleep (Video)
 
How Exercise May Protect Against Depression
 
Crockpot Paleo Pork and Pumpkin Chili
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4-5 Rounds:
5 DB Snatch/arm
10 Lunges/leg
300m Run
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
7 Rounds:
10 Plate Overhead Lunges
75 meter Hill Sprint
 
Rest 1 minute b/t rounds
 

18 October 14

annie t2b
—-
Aleksey Lovchev 200kg/440# Snatch (Video)
 
Should We Teach Plato in Gym Class?
 
Weeknight Roast Chicken
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Four rounds for time of:
15 Squats
15 Swings
15 Burpees
Run 300 meters
 
LII Strength:
Weighted Chins
2-2-2-2-2-2
 
LII Conditioning:
Hero WOD “Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge steps
Run 400 meters
 

Lukas PR Back Squat!

 

Heavy, high-rep squats: the cure to whatever ails ya’!

 

17 October 14

dhs & pendlay
—-
The New Injury-Proofing Rules for Runners
 
Chocolate Pumpkin Chiffon Pudding
 
Vasiliy Polovnikov Back Squat 295kg/649# x 5 (Video)
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds of:
Minute 1: 16 KB Swings
Minute 2: 8 Single Arm KB Swings (L)
Minute 3: 16 KB Swings
Minute 4: 8 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
3 Rounds of:
Minute 1: 25 KB Swings
Minute 2: 12 Single Arm KB Swings (L)
Minute 3: 25 KB Swings
Minute 4: 12 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LIII Conditioning:
3 Rounds of:
Minute 1: 5 Chest Slap Push Ups + 25 KB Swings
Minute 2: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (L)
Minute 3: 5 Chest Slap Push Ups + 25 KB Swings
Minute 4: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (R)
Suggested RX: Men(32/24 kg) Women(24/16 kg)