23 September 14

gilad front squat
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James Tatum 191kg/420# Clean PR (Video)
 
Paleo Lunchboxes 2014 (Bonus: Snacks!)
 
Seven Steps to Go From Your Couch to the CrossFit Games
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
8 Rounds Every 2 minutes on the minute:
5 Burpees
15 Swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
8 Rounds Every 2 minutes on the minute:
10 Burpees
20 Swings (24/16 kg)
 

Sleep: America’s BIGGEST Problem

 

 

Watch this video. Understand it. Share it. Take it to heart.

 

22 September 14

michelle push jerk
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Om Yun Chol 170kg Clean & Jerk World Record at 56kg (Video)
 
Dr. Kirk Parsley-Sleep: America’s BIGGEST Problem
 
No Joke Dark Chocolate Cake
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
15 Kettlebell Swings
12 Walking Lunges (total)
9 Burpees
Run 200 Meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
3 Rounds:
16 Dumbbell Snatches
16 Walking Lunges (total)
16 Push Ups
Run 300 Meters
 

20 September 14

leah push jerk
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New Saturday Class Schedule: 8AM WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club!

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9 Habits Of People With A Healthy Relationship To Exercise
 
Green Light, Yellow Light, Red Light
 
Strawberry Shortcake Skillets
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
20 Kettlebell Swings
Heavy Sled Push (uphill)
 
Rest 2-3 minutes between rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 Rounds:
8 Barbell Push Press
Heavy Sled Push (uphill)
 
Rest 2-3 minutes between rounds
 

Trust Your Coach

By: Marcos Hernandez

 
Often times as athletes we feel like we know better than our coaches in regards to our lifts, our WODS, etc. I promise it isn’t a referendum on you or your abilities if your coach decides to hold you back a bit. Coaches may see something that would prevent you from succeeding at a heavier weight or more challenging exercise. Think of a coach as an impartial, objective observer who is looking out for your best interest, even if you sometimes aren’t. Often, we as athletes need saving from ourselves.
 
In weightlifting, taking multiple attempts at lower weights can help dial in technique and increase speed. The answer is not always more weight, more difficulty, more intensity, and pushing things to the threshold of failure.
 
In CrossFit, scaling back to L1 instead of L2 can often times lead to a better workout. Maybe those L2 movements would be slow. So maybe, by doing single unders instead of double unders, the athlete could get a better conditioning effect. L1 typically features less technical movements, but is not inherently an easier workout. Remember, you always control the intensity with which you push yourself.
 
The point is, coaches see the big picture and only have the best interests of the athlete in mind. Remember, we want you to succeed as much if not more than you do. Trust us: we won’t let you down.
 

19 September 14

handstand holds
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New class schedule effective this week: Friday – 430 & 530 PM WODs, no 630PM. Saturday – 8AM WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club!

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The Iron Triathlon with Jason Khalipa and Dan Bailey (Video)
 
How To Joint a Whole Chicken
 
Take Back Control
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
10 Dumbbell Thrusters
75 Single Unders
Run 200 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
10 Dumbbell Lunges
15 Dumbbell Push Ups
25 Double Unders
Run 200 meters
 

Weightlifting memes that need to die

 

“Life is a wonderful thing. You laugh, you cry, you make friendships, and hopefully you improve the journey for someone else along the way. It’s a grand, beautiful, tragic, wonderful story.
 
Treat it as such. There are a few things in life that really matter, and are worth defining yourself by. There are many more that do not rise to that level of importance.
 
Among those things in the second category: Coffee, Beards, Weightlifting Equipment, and Bacon.
 
Coffee:
I drink about a quart of coffee per day. Why? Because it’s delicious. It is potentially the most delectable beverage in existence, and without it I am quasi-homicidal by noon.
 
Also, the more evidence that comes out about coffee, the more reason there is to love it. It’s beneficial to your metabolic and mental health, both acute and chronically.
 
However, coffee is a beverage. Coffee is not a movement. Coffee is not a lifestyle.
 
Coffee is a beverage.
 
You know the kid who has a Monster energy shirt and snapback who rides motocross bikes, and his brand identification with Monster is a defining characteristic of his existence? You know how pathetic that seems to you? Well, take a look in the mirror cupcake – that’s how most people are looking at you.
 
Coffee is a beverage.
 
I think this is a reactionary position. For years we were told that coffee was the devil. Sure, it may put some pep in your step in the morning, but there was something unhealthy and insidious about it. As we learned that coffee was, in fact, quite good for you, we collectively lost our shit and the pendulum swung too far the other way.
 
Coffee makes you feel good. Unless you go way way overboard, coffee is quite good for you. But.
 
Coffee is a beverage.
 
If a beverage is your life, you have a sad sad life.
 
If ‘the best part of waking up is Folgers (or any other type of coffee) in your cup,’ then you’re probably about a dozen cups away from realizing that there’s not much in your life worth waking up for.
 
Beards:
Few things culturally denote masculinity the same way a full, glorious beard does. The last time beards were REALLY in was the 1910s. They fell out of style in the roaring ‘20s, and remained the domain of hobos, creepy uncles, and stylized fatcat tycoons for the better part of a century. Now that they’re starting to come back into style, people are overreacting because they realized how cool a nice beard could be.
 
However, don’t forget the distinction between being a man and simply having a beard. A beard may be an emblem of our culture’s definition of masculinity, but if it’s all you have to hang your hat on and say “I’m a real man – can’t you tell because I have a beard?” then the only purpose it serves is to highlight your other masculine shortcomings.
 
If you want to grow a beard, then grow one. If you don’t, then don’t.
 
However, obsessing about it too much and putting too much stock in simply having a beard undermines any attempt to demonstrate the manliness that a beard may have otherwise assisted you in.
 
Weightlifting equipment:
If the proliferation of $200+ weightlifting shoes has proven one thing, it’s that weightlifters are just as insecure and susceptible to marketing as any other athlete.
 
Now, to make sure you’re not hearing me wrong, there’s nothing wrong with having nice things. If weightlifting is your main hobby, and you have a good job and plenty of disposable income, then by all means buy things you enjoy. Weightlifting gear is certainly cheaper than a new set of golf clubs, and well-to-do folks sink a ton of money into their golf game.
 
There’s nothing wrong with wanting and getting nice things if it makes you happy.
 
BUT, don’t act like it actually matters too much beyond your personal enjoyment.
 
A slumping Tiger Woods would still wreck you on the links with wooden clubs from the 1920s, and Ilya Ilin on his worst day would destroy you on the platform lifting barefoot.
 
It’s not that nice equipment doesn’t help SOME, but don’t act like it’s a make-or-break factor. It *may* be the 2kg difference between gold and bronze in an international meet for people whose bodies are well-oiled machines and for whom a very small thing could make a meaningful difference. Unless you’re reading this article as a break from writing your training plan leading up to Rio 2016, that does not apply to you.
 
The more important factor is simply getting stronger and becoming a better lifter, independent of your equipment.
 
If you think new equipment is fun and you have money to burn, by all means go for it, but don’t act like you’re a better lifter simply because you have 3 pairs of $200 kicks.
 
Bacon:
Bacon is similar to coffee. It’s something else that was a guilty pleasure for a long time. As soon as some reviews started coming out saying “saturated fat and salt don’t instantly kill you,” the pendulum swung WAY too far the other direction.
 
People who had been living deprived lives of chicken, rice, and broccoli since the ‘80s woke up and realized some foods could have a mystical, hitherto unknown quality called “flavor.” Bacon, perhaps being the most flavorful and fatty actual food on the planet (not talking about straight butter and coconut oil that some people drop in their coffee), became awkwardly fetishized.
 
Yay. Congratulations. You’ve moved into the 21st century and have realized that you can eat bacon. We’re so happy for you.
 
Newsflash: bacon isn’t a health food.
 
While saturated fat won’t instantly destroy your arteries, it’s still not something you should consume in mass quantities daily. Also, although red meat has been largely vindicated in the scientific literature, excessive consumption of processed meat (like bacon or sausage) is still implicated in a host of unpleasant health outcomes.
 
You like bacon? Sweet. You just joined a group consisting of 99% of human beings. Your love of bacon does not make you special or unique – it means you’re evolutionarily hardwired to seek salty, fatty foods just like every other person on the planet.
 
There’s nothing wrong with eating a few strips of bacon from time to time – as with anything else, although it’s not the healthiest food in the world, the dose makes the poison. It would be a sad life where you had to only eat “clean” 100% of the time. Have a few strips of bacon and a bowl of ice cream and live a little.
 
But keep in mind.
 
Bacon is a food. Bacon is not a lifestyle.
 
Bacon is a food.
If you are that obsessed with a particular food, you do not have a healthy relationship with food. You need to stop reading fitness articles immediately and seek the help of a mental health professional.
 
I promise you will not look back on your deathbed and say ‘my biggest regret was that I didn’t buy another pair of weightlifting shoes,’ or, ‘if only I’d drank more coffee.’ That is all.” – Greg Nuckols

18 September 14

ellis sn push press
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New class schedule effective this week: Friday 430 & 530 PM WODs, no 630PM. Saturday will be 8 WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club

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Chad Wesley Smith Beltless 765×2 Squat (Video)
 
The 12 Most Powerful Athletes
 
Atkilt – Spiced Ethiopian Vegetable Stew
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
3 Deadlifts
5 Lateral Jump Burpees
7 Lunges / leg
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
 
AMRAP 12 minutes:
1 Hang Power Clean
30 second HS hold
5 Goblet Squats
 
LIII Conditioning:
AMRAP 12 minutes:
1 Hang Power Clean
3 HSPU
5 Goblet Squats
 

Coaching Transitions

 

By: Marcus Taylor

 
As some of you may be aware, I’ve recently started a new venture which is going to take the majority of my attention. I will still be a part of the coaching staff/CFSS family, but I’m now co-owner of my own gym (Crossfit Petworth), which is coincidentally where I grew up. Professional career transitions happen all the time, espcially in our industry, but for me the opportunity to be involved in the community where I was raised was too great to pass up. With that in mind, I’ll still be coaching in the mornings and making you guys do deadbugs. I will miss my evening folks so PLEASE come and see me every once in awhile in the a.m. I want to give a huge congrats to Marcos who is now going to be a fulltime coach at CFSS. I especially want to thank Josh. We’ve known and coached together for a long while and I’m proud of this man. I remember the day told me he put in his two weeks notice at the old gym we both worked at and now he has blossomed into an incredible gym owner/coach. He has started his own community of athletes and positively impacts lives on a day to day basis. I’ve learned so much from him and value our relationship both as friends and peers. Thank you, Josh!!
 

By: Josh Dempsey

 
The logical progression for many experienced, talented coaches with an entrepreneurial spirit is one day planting their flag and running their own training facility. CrossFit has provided an amazing blueprint and opportunity for many such coaches to actualize this dream and run a business that supports both their passion and lifestyle. As the saying goes, all good things must eventually come to an end. In this case, we haven’t reached the end of a partnership, but rather a moment of change and transition. CFSS has been fortunate to have had Coach Marcus on staff for the last 10+ months, sharing his passion and a wealth of knowledge and experience with us all. Moving forward, he has the well deserved opportunity to build his own CrossFit vision, something I’m sure he will excel at.
 
Moving forward, Marcus will still be coaching in the mornings for the foreseeable future. Like he said, don’t be a stranger; there’s no better way to start your day than with a good CrossFit workout. With that being said, at some point I will likely be reprising my old role and coaching in the mornings. I would also like to announce, with great pride and excitement, that Marcos Hernandez will now be working alongside me as a full time head coach and operations manager. Marcos has been my training partner long before CFSS was even an idea in my head, and is the original CFSS fire-breather. He is also my coaching pupil, and has been an integral part of the CFSS team before taking on this role. I firmly believe that together big things are in store for you all and the future of this gym. What this means for you all, most importantly, is that there will be no interruption in the high level of coaching, programming, and community that has and will continue to define CrossFit Silver Spring.
 
Lastly, given recent attendance trends we’ve decided to make some adjustments to the class schedule to better accommodate demand. Friday WOD’s have been moved up by one hour to 430 and 530pm. Also, Saturday WOD’s will now run at 8 & 10AM, with Elements make ups at 9AM and Barbell Club an hour earlier at 11AM. All changes are effective this week.
 
I’d like to again extend my congratulations to Marcus on his new venture. Truth be told, I always knew this day was coming; I appreciate the time we were able to work together, exchange ideas, and strengthen the quality of CFSS brand and community. Most of all, I appreciate your consummate professionalism throughout this process, something I’ve found to be an uncommon trait within our industry. I have the utmost confidence you will be successful moving forward, and can’t wait to slam some weights over at your new gym. Also, congratulations again to Marcos for making his own major career transition into the world of coaching. I anticipate big things out of you both moving forward!
 

17 September 14

sophia snatch
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New class schedule effective this week: Friday – 430 & 530 PM WODs, no 630PM. Saturday – 8AM WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club!

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Key Brain Connection Slow To Develop In Kids With ADHD
 
Highland Games World Champion, Matt Vincent Talks Training | MWOD Community (Video)
 
The Paleo Kitchen Pumpkin Waffles
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 SA KB Front Squats, Left
10 Ball Slams
5 Hang Dumbbell Snatches, Left
 
Round 2 = SA KB Front Squat & Hang DB Snatch right; alternate arms every full round
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Barbell Front Squats
Ball Slams
3/arm, every round
Dumbbell Snatches (floor)