29 May 15

ben bb front rack
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Summer Class Schedule: Starting June 1st, we will no longer be offering 7AM WODs on Tu/Th mornings, but will have 6AM workouts Monday through Friday!

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How-To: Make Green Chicken with Michelle Tam (Video)
 
CrossFit Games California Region Individual Report Day 3
 
The #1 Fitness Trend of 2015
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WOD

 

LI Strength:

Push Press 8-8-8-8
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

4 Rounds:
250m Row
15 KB Swings
10 Burpees
6 SA Rack Lunge / Leg
 
-Rest 1:00 between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
10 Barbell Push Jerk
10 Toes to Bar
10 Burpees
20 Lunges (Total)
20 Calorie Row
 
Rx: M – 135# F – 93#
 

28 May 15

tiff running
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Summer Class Schedule: Starting June 1st, we will no longer be offering 7AM WODs on Tu/Th mornings, but will have 6AM workouts Monday through Friday!

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240kg Tandem Clean & Jerk by 69kg Lifters (Video)
 
The 1 Thing Every CrossFit Games Athlete Has In Common
 
Orange Sriracha Chicken
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WOD

 

LI Strength:

Fat Grip Deadlifts 3×5
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12 Minutes:
10 DB Thrusters
5 KB Dead Clean / Arm
10 Ring Rows
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
5-10-15… DB Thrusters
5-10-15… 2KB Cleans
200m Run
 
Rx: M – 45DB/24kg F – 25DB/16kg
 

27 May 15

kb clns 5 26 15
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Baylor’s Shawn Oakman makes 40″ box jump with 70-lb dumbbells look easy (Video)
 
The Importance of Nutrient Density
 
Portobella Chorizo Burgers
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WOD

 

LI Strength:

2KB Front Squats 4×6
Heavy KB Swings x 8-10 reps
 

LI Conditioning:

AMRAP 10 Minutes:
1-2-3-4… DB Snatch / Arm
2-4-6-8-… Ball Slams
 
-Every round, add 1 DB Snatch / Arm & 2 Ball Slams-
 

LII Strength:

Alternating EMOM 14 minutes:
5 Axle/Fat Gripz Deadlift
8-10 2KB Press
 

LII Conditioning:

Alternating Reverse Tabata: T2B & Ball Slams
 
Rx: M – 35# F – 25#
 

26 May 15

ian bb oh
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How to Become Gluten Intolerant with JP Sears (Video)
 
CrossFit Games South Region Individual Report Day 3
 
Skirt Steak Fajitas Recipe
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WOD

 

LI Strength:

DB Thruster 5×6
Box Jumps 4×5
 

LI Conditioning:

4 Rounds:
Loaded Carry (Fence + Back)
Sled Push (High/Low)
 
-Alternate between Suitcase Carry & SA KB Rack Walk-
 

LII Strength:

Push Press 4×5
 

LII Conditioning:

4-5 Rounds:
2KB Rack Walk (Fence + Back)
Sled Sprint (High/Low)
 
Rx: M – 24kg/+100# F – 26kg/+50#
 

25 May 15

tamara & andrea sled push
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Memorial Day Schedule: 10 AM & 11 AM “Murph”!

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CrossFit Games East Region Individual Report Day 3
 
Take off that Fitbit. Exercise alone won’t make you lose weight.
 
Memorial Day: Paleo Style
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WOD

 

LI Conditioning:

Partner WOD; AMRAP 30 Minutes
300m Run
4 Rounds:
6 Burpees
8 Ring Row
12 Air Squat
 

LII Conditioning:

Partner “Murph”:
1 Mile Run
20 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run
 

LII Conditioning:

“Murph”:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
 

22 May 15

ashesh sled push
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 10 AM & 11 AM “Murph”, see you guys then!

—-
Jenn Jones and Camille Leblanc-Bazinet Snatching at the CF Games South Regional (Video)
 
Chris Weidman: No Doubt
 
Paleo Meatloaf Cups
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WOD

 

LI Strength:

Fat Grip Deadlifts 3×5
Pull Up Swing Work / Hanging
 

LI Conditioning:

4 Rounds:
8 SA KB Front Squats, L
12 Ball Slams
8 SA KB Front Squats, R
75 Single Unders
Rack Carry (Fence + Back)
 
-Rest 1:00 Between Rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

10-9-8-7-6-5-4-3-2-1
Overhead Squats
Ball Slams
 
Rx: M – 115#/35# F – 73#/25#
 

2015 East Coast Classic Highlights!

 

Highlights from Team El Jefe Barbell competing at the 2015 East Coast Classic at York Barbell in York, PA!

 

21 May 15

weddle kipping pull up
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 10 AM & 11 AM “Murph”, see you guys then!

—-
Chris Weidman: Singular Focus – Physical Preparation and Conditioning (Video)
 
The unbreakable Ronda Rousey is the world’s most dominant athlete
 
Paleo Ambrosia Salad
—-

WOD

 

LI Strength:

DB Thruster 5×6
Pull Ups (bands ok) x 3-5 reps / set
 

LI Conditioning:

AMRAP 12 minutes:
12 Hang DB Snatch (Total)
16 Lunges (Total)
300m Run
 

LII Strength:

Push Jerk
3-3-3-3
 

LII Conditioning:

AMRAP 12 minutes:
5-6-7-… DB Muscle Snatch / arm
5-6-7-… Lateral Jump Burpees
200m Run
 
Rx: M – 50DB F – 30DB
 

20 May 15

jason p rowing
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 10 AM & 11 AM “Murph”, see you guys then!

—-
Isaiah Bird: No Excuses (Video)
 
CrossFit Games Atlantic Region Individual Report Day 3
 
A Week of Paleo Meals Shopping List Meal Plan
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WOD

 

LI Strength:

2KB Front Squats 4×6
Heavy KB Swings x 8-10 reps
 

LI Conditioning:

4 Rounds:
Goblet Carry (Fence + Back)
Sled Push
 

LII Strength:

EZ Strength
 

LII Conditioning:

For Time:
10 Box Jumps
20 Toes 2 Bar
30 Push Ups
40 Kettlebell Swings
50 Double Unders
-Rest 1:00-
50 Double Unders
40 Kettlebell Swings
30 Push Ups
20 Toes 2 Bar
10 Box Jumps
 
Rx: M – 24″/24kg F – 20″/16kg
 

19 May 15

big ellis 102kg c+j
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 10 AM & 11 AM “Murph”, see you guys then!

—-
Apti Aukhadov 220kg/484# Squat Jerk (Video)
 
Are You Really Serious?
 
Homemade Yogurt (plus Turkey Kefta & Grilled Veggies with Savory Yogurt Dressing)
—-

WOD

 

LI Strength:

Barbell Press 3-3-3-3
Push Ups x sub-max reps
 

LI Conditioning:

500m Row
-Rest 2 minutes-
500m Row
 

LII Strength:

Every 2 minutes for 10 Rounds:
3 Thrusters
3 Weighted Chin Ups
 

LII Conditioning:

500m Row
-Rest 2 minutes-
500m Row
 
row @ 95% effort; stay within 5 seconds of 1st attempt