31 July 14

carlin back squat
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“31Heroes” partner WOD goes this Saturday 2 August, don’t miss it!

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“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.” – Thomas Paine

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Rich Froning – 2014 CrossFit Games Champion (Video)
 
What the Heck Happened to Jordan Gross?
 
Paleo ChikFilA Nuggets
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Sets:
15 Yard Sled Push + Hill Sprint
 
LII Strength:
Wendler
Cycle 5, Week 3
 
LII Conditioning:
6 Sets:
15 Yard Sled Push + Hill Sprint
 

Upgraded Salads

 
upgraded salad
 
Adequate sources of quality protein can be hard to come by at times when eating out for lunch. I’m a big fan of made to order salad places like SweetGreen and Chopt for lunch as a convenient and healthy lunch option. I’m a meat eater, and as such, don’t typically eat a ton of vegetables that aren’t starchy roots and tubers. Enter SweetGreen- my veggie intake for the day in one meal. Now, you could obviously put together a veggie filled salad at home fairly easily as well. The issue I typically run into when doing this is a) prep work and b) spoilage. If I don’t feel like eating salad everyday, the produce goes to waste and any cost savings from making it yourself is negated.
 
My only gripe about most of these restaurants is portion sizes- specifically I want a larger portion of protein and don’t want to pay a ton extra for double or triple meat. So, an easy solution to this problem is buying or cooking grilled chicken separately from your salad. Once a week grill a few pounds of chicken breast, and cut and portion it out at home. Bring it to work in tupperware and keep it in the fridge, get your salad sans meat, bring it back to work, and add your CrossFit athlete-sized portion of meat to your salad. While this may seem like a lot of work, I see it as the best of both worlds. I know I’m not going to make my own salad at home, nor can I make something as tasty as SweetGreen, but I can very easily grill several pounds of chicken to eat over the course of the week and get a portion size of meat that actually fills me up.
 
Some of you may find a regular salad perfectly filling, but those of you with voraciously appetites like myself know how it feels eating a salad and wondering why you didn’t just get Chipotle. Increase your protein intake and boom! upgraded salad- problem solved.
 

30 July 14

michelle split jerk
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“31Heroes” partner WOD goes this Saturday 2 August, don’t miss it!

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Let’s Cool It in the Bedroom
 
Weapons-Grade: Grace with Dan Bailey (Video)
 
Fudgsicles
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 SA KB Swings, L
5 SA KB Cleans, L
5 SA KB Push Press, L
5 SA KB Front Squats, L
do all reps on the left, then repeat on the right
 
LII Strength:
Wendler
Cycle 5, Week 3
 
LII Conditioning:
“Marcus”
AMRAP 10 minutes:
Single Arm Kettlebell Long Cycle Jerk
 

2014 CrossFit Games – 10 Things I think I think, pt. 2

 
Part 1 here
 
6) I am in awe of the performances of every single male and female Games athlete; I envy none of them. As someone who has a pretty good understanding of the lifestyles and training routines of a Games caliber athlete, and the punishment they have in store at Regionals and the CF Games, I wouldn’t want to be them one bit. The training is essentially year round, extremely demanding, and provides no guarantee of financial sponsorship, nor a return trip to Carson, CA. Pro athletes in major team sports work just as hard, if not harder, but are typically compensated extremely well for their time.
 
7) How about a little more variety in the programming? I love clean and jerks and barbell lifting way more than most, but I also think are more innovative ways to test fitness. How about some more kettlebell and dumbbell work? Sandbag lifting, hybrid strongman style events, obstacle course events, box jumps, use of weighted vests, change of direction/lateral movement drills, balance and coordination testing, etc.? Overall, I think the fittest athletes won. Additionally, the events have to typically work within the constraints of a stadium and certain equipment parameters, however I think there was a bit of repetitiveness to the workouts that could be improved to make for a more compelling competition.
 
8) The evolution over the last 3-5 years of the caliber of competition and the workouts being performed at the Games is astounding. As a student of CrossFit, and the Games in particular, the skillset and ability of today’s Games athletes is simply incredible. They are all strong as hell, technical, efficient, with big aerobic and anaerobic engines, and possess superhuman recovery levels. These people are truly monsters athletes.
 
9) The Games seem to be equal parts ‘test of fitness’ and ‘test of attrition and survival.’ It is the athlete who can endure multiple, often times similar or repetitive workouts a day, for multiple days, and still perform at high level on Sunday that wins. Can you manage to not get injured, stay mentally sharp, physically fueled and ready, and consistently give a max effort for 10+ events in high-pressure competitive environment?
 
10) Look at the faces of the athletes after the last event on Sunday. They all seem to share the same facial expression: relief. Relief that this insane competition is finally over. They are also probably questioning whether the juice is worth the squeeze? Namely, is it worth the personal and professional sacrifices to potentially be great, given how marginal the reward is if you fall short? For every athlete, the answer is: it depends.
 
*11) As someone who has been following the Games since it was held at the “Ranch” in Aromas California pre-twitter, Reebok & ESPN partnerships, live-feeds, and constant media and real time updates, sitting at a bar on Saturday night watching the CrossFit Games live on ESPN is pretty damn sweet. I can’t imagine where this sport is going to go in the next 5 years.
 
*12) The advent of the NPFL has the potential to impact the CrossFit Games in major way. I’m interested to see how the NPFL tackles the sport of fitness/human performance in a team format, and how CrossFit responds in turn.
 
*13) Reebok and CrossFit have a long way to go towards equaling the marketing and advertising brilliance of similar companies like Nike, Adidas, and Under Armour. If you watched any of the FIFA World Cup last month, the contrast is stark. All of the CrossFit HQ and Reebok commercials were simply lame and awkward. In order to reach a broader audience, they need to do a better job of capturing the excitement of the CF Games and the edginess that defined CrossFit early on and harness that into media that resonates better with people watching at home.
 

29 July 14

porter hill sprint
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“31Heroes” partner WOD goes this Saturday 2 August, don’t miss it!

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The Myth of the Alpha Male
 
15 year old Rebekah Tiler (69kg) with a 91kg Snatch + 118kg Clean & Jerk (Video)
 
Classic (Paleo) Potato Salad
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 rounds:
Suitcase Deadlifts – 10 reps
Single Unders – 50 reps
 
LII Strength:
Wendler
Cycle 5, Week 3
 
LII Conditioning:
5 rounds:
7 Snatch Grip Deadlifts
21 Double Unders
 

2014 CrossFit Games – 10 Things I think I think, pt. 1

 
Whew, what a weekend! In case you live in a cave, you are probably aware that the CrossFit Games took place this past weekend in Carson, CA. Over the course of 4 days of workouts, the fittest male and female CrossFit athletes in the world were crowned. The competition was extremely grueling physically and mentally, while also providing plenty of drama and excitement for the fans. Here are my some of my thoughts, impressions, and observations after intently following this years Games competition:
 
1) Rich Froning Jr. is LeBron James; he’s 2008 Michael Phelps; he’s simply the best CrossFitter in the game, period. He’s beaten the field, the distillation of the best CrossFit athletes in the world 4 straight years. Winning once is incredible; winning 4 times is legendary, and likely never to be done again.
 
2) Qualifying for the CrossFit Games is an incredible accomplishment in and of itself. Not every CF Games athletes is created equal, and there is noticeable difference between the top 15 and the rest of the field in any given Games. However, every athlete at the Games has earned their right to be there by being the very best of their respective region; no matter where you place, you are the elite of the elite in the realm of CrossFit.
 
3) Camille put on a dominant performance. Start to finish she looked impressive and extremely well rounded. She beat the field by a strong margin, but in my opinion it was an incomplete field. The defending 2013 Games and 2014 Open Champ Sam Briggs didn’t compete. Neither did 2013 2nd place finisher Lindsey Valenzuela. Neither of them qualified via Regionals, but from my standpoint, in order to be the true champ, you need to beat the current champ (presuming they are healthy and still competing) straight up. I don’t want to downgrade her performance, and she may have still won, but I think the fans and competitors were all robbed by not including Sam in the field.
 
4) Call the winner of the CrossFit Games what they really are: the fittest CrossFit athletes on earth. Fitness may be measurable, but it is also relative to each sport. Would you take any CrossFit Games athlete to start over your favorite NFL team’s starting middle linebacker? How about your favorite NBA team’s starting point guard? Or your favorite MLB team’s best (overweight) power hitter/ace pitcher? Didn’t think so. CrossFit athletes are extremely fit by any measure of fitness, but they are only the most fit by their definition of fitness. Stop comparing them to athletes from other sports, because the comparison is irrelevant. CrossFit athletes are as unfit for the Tour de France as Tour de France cyclists are for the CrossFit Games.
 
5) I wish they would stop using the phrase “unknown and unknowable” to describe the events performed at the Games. While there is certainly an air of unpredictability to the workouts, they all still fall within the realm of predictable as far as movements are concerned. Unknown and unknowable to me would mean making athletes apply their fitness an perform other sports and physical tasks- climbing, field sports, strongman, chopping wood, etc. You know there will be lots of barbell lifting, pull-ups, muscle ups, handstand push-ups, sled pushing, one swim workout, etc. What you don’t know is the exact sequence of movements, load, reps, etc.
 

28 July 14

JB @ cf chalk

Never home, but always reppin’: Josh and Andrea Ager at CrossFit Chalk in Costa Mesa, CA!

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“31Heroes” partner WOD goes this Saturday 2 August, don’t miss it!

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“Fourging” Elite Fitness
 
Developing a Champion’s Mindset
 
Adam Maligov 190kg Snatch off Blocks (Video)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
1 Flat to Stand Rope Climb
20 Lunges (total)
1 Flat to Stand Rope Climb
200m Run
 
LII Strength:
Wendler
Cycle 5, Week 3
 
LII Conditioning:
4 Rounds:
1 Rope Climb
20 Overhead Plate Lunges (total)
1 Rope Climb
8 Box Jumps
300m Run
 

26 July 14

holly running
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“Progress comes from the intelligent use of experience. ” – Elbert Hubbard

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Ilya Ilyin 239kg Clean & Jerk (Video)
 
Hanging Up His Shoes
 
CrossFit Games: Triple 3 (Video)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Partner WOD
AMRAP 20 minutes:
20 KB Suitcase Deadlifts (total)
20 Dumbbell Push Press (total)
200m Run
 
partition deadlifts and push press, run together
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
Partner WOD
AMRAP 20 minutes:
4 Rope Climbs
20 Dumbbell Thrusters
Run 200 meters
 
partition rope climbs & thrusters, run together
 

Watch the Crossfit Games this Weekend!

 
by: Marcus Taylor
 
This weekend will be the fast and furious finale of the Crossfit Games. So far this week the Masters have wrapped up to crown their champs and some of the team/individual events have been completed. Make sure you check out some of the events and see these amazing athletes. These people put in hours upon hours of hard work in the gym all while mixing in normal family life activities (wives, husbands, kids, work, etc). They are a testament to clear vision, planning, goal setting and perseverance.
 
Who to watch for…
 
Rich Froning: Why? Because its Rich Froning
 
Jeff Evans: Why? Because is hella strong and an unofficial Nike “Crossfit” Athlete. Hmmm?!?!?
 
Sheila Barden: Why? Because she is 5 feet of muscle and “Don’t quit” attitude. She said that after her first workout she was hooked and had ONE goal in mind…to make it to the Crossfit Games!
 
Elizabeth Akinwale: Why? Ummm, look at her!!!
 
How to Watch the Games:
 
Go to the Crossfit Games site (games.crossfit.com). Some of the events will be shown on ESPN or ESPN 2; moreover, if you buy/have a Google ChromeCast ($35) you can watch it on your TV instead of huddling around a laptop or iPad.
 
Here’s a tip: BestBuy price matches from other online or brick and mortar competitors. From your phone, google TechBargain.com who is selling it for $29.99. Find a BesyBuy manager at customer service, show them your phone and he/she should discount it for you. LIFEHACK. Enjoy the Games and stay classy CFSS!
 

25 July 14

felicia and dave clns
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CrossFit Games: 1RM Overhead Squat (Video)
 
Why sprinters are muscly and climbers are wiry
 
Cherry Chocolate Chips Cookies
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
15-12-9-6-3
Single Arm Swings / arm
1 Lap Bear Crawl
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
10,9,8,7,6,5,4,3,2,1
Double KB Cleans
*1 Bear Crawl Lap after every round