22 May 18

steven power clean
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Memorial Day Weekend Schedule: Saturday (5/26) – 9AM WOD, 10AM Barbell | Sunday (5/27) – No Classes | Monday (5/28) – 8AM & 9AM WOD, see you guys then!

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VICE Sports | Deadlifting with a World Record Breaker (Video)
 
The Mountain from Game of Thrones Wins World’s Strongest Man Title
 
Roasted Mediterranean Veggies Recipe
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WOD

 

LI Strength:

Barbell Press, 4×4
Chin Up x 5 reps
 

LI Conditioning:

AMRAP 12 minutes:
7 DB Push Jerks / arm
15 Sit Ups
50 Single Unders
 

LII Strength:

Front Squat + Jerk
2+2, 4 sets
 

LII Conditioning:

For Time:
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Push Jerk
20 Double Unders
 
Rx: M – 115# | F – 75#
 

Memorial Day Weekend ’18 Schedule!

With Memorial Day Weekend around the corner, here’s the rundown on the class schedule here at the gym so you can plan your workouts accordingly:
 

Friday 5/25 – Regular Schedule
Saturday 5/26 – 9AM WOD, 10AM Barbell Club
Sunday 5/27 – No classes (rest up for Monday & be patriotic!)
Monday 5/28 – 8 AM & 9 AM Memorial Day “Murph”!
Tuesday 5/29 – Regular Schedule

 
If you haven’t done “Murph”, here’s a brief etymology of the workout and American Hero whose namesake it is derived from. Lt. Michael Murphy was killed by the Taliban on a combat operation in the mountains of Afghanistan. His story, and the story of his Navy SEAL team’s actions are chronicled in the book “Lone Survivor”, by teammate Marcus Luttrell. The CrossFit community does Murph every memorial day as a symbolic gesture honoring the sacrifice of all of our service men and women made on our behalf. This workout really is a rite of passage, and we’ll worth the ensuing soreness and fatigue the results from undertaking it.
 
“Murph” is fittingly an ass-kicker of a workout:
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
 
To make this achievable, most of you will be doing this workout in teams of 2, with a bit less volume as well as scaled back movements as needed. Whether you are doing “Murph” solo or with a partner, you’re going to want to be plenty rested, which is partly why there won’t be classes on Saturday. If you are going out of town for the weekend or simply cannot make it in on Monday to do Murph, don’t fret- we’ll be doing an encore presentation the following Saturday as well for anyone who was unable to attend the first go round!
 

21 May 18

Zach throwdown sled push
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Memorial Day Weekend Schedule: Saturday (5/26) – 9AM WOD, 10AM Barbell | Sunday (5/27) – No Classes | Monday (5/28) – 8AM & 9AM WOD, see you guys then!

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CrossFit Docs Cure: You Don’t Have to Be Sick (Video)
 
Does It Hurt?
 
Strawberry Arugula Bacon Salad w/ Warm Bacon Dressing
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WOD

 

LI Strength:

2KB Front Squat, x10
Paused Ring Row x5
 

LI Conditioning:

AMRAP 15 minutes:
300m Run
10 Jumping Pull Ups
10 Empty Barbell Press
20 Alternating Lunges
 

LII Strength:

Back Squat
2×5, rest 2:30 between sets
 

LII Conditioning:

AMRAP 15 Minutes:
400m Run
10 Pull Ups
20 Empty Barbell Press
20 Back Rack Alternating Lunges
 
Rx: M – 45# | F – 33#
 

20 May 18

brandon z throwdown push press
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CrossFit.com | Out of the Box, Ep. 6: Bangkok (Video)
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WOD

 

Strength:

Barbell Press 5-5-5-5
SA Kettlebell Swing x6 / arm
 

Conditioning:

4 Rounds:
15 KB Swings
100m Cross Carry (SA Rack + Suitcase)
50m Sled Push (High/High)
 
-Swing suitcase position KB weight. Switch carry positions when you turn around. Rest between rounds-
 
Rx: M – 20kg/28kg/+50# | F – 12kg/20kg/+30#
 

19 May 18

tools of the trade!
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Brute Showdown Episode 3: Deadlift, Physique Show & Burger Challenge (Video)
 
Athletes Are Not Coaches
 
Biscuits And Gravy Breakfast Pizza
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WOD

 

LI Strength:

2KB Front Squat 4×6
Push Up Practice
Flexed-Arm Hang (chin-up grip)
 

LI Conditioning:

Alternating EMOM 15 Minutes:
1) 10 Dumbbell Floor Press + 5 Long Lunge Rows / arm
2) :45 Row (Calories)
3) Rest
 

LII Strength:

2KB Front Squat 4×6
Chin Up x sub-max reps
 

LII Conditioning:

Alternating EMOM 15 Minutes:
1) 15/12 Calorie Row
2) 10 Wall Balls + 15 Kettlebell Swings
3) Rest
 

LIII Conditioning:

Alternating EMOM 15 Minutes:
1) 18/15 Calorie Row
2) 10 Wall Balls + 15 Kettlebell Swings
3) Rest
 
Rx: M – 20#/28kg | F – 14#/20kg
 

2018 Spring Throwdown Recap!

By: Marcos Hernandez

 
For everyone who missed out on the Spring Throwdown this year: We’re sorry. Sure, whatever you had to do instead was probably important. Hell, it might have even been life-altering. But the knowledge that you missed CrossFit Silver Spring’s first ever Partner Throwdown has got to pull at the old heartstrings. Just a bit.
 
The Throwdown this past weekend was the gym’s second fundraising event of the year and a big thank you is extended to all the teams who donated money! As a group we were able to raise $500 for Puppies Behind Bars and the money has already been donated. Now, you can feel good about all the hard work you put in. Unless you won, in which case you feel good already. The two winning teams were, on the women’s side: Buck Furpees! (Lynn Blubaugh and Mallory Band) and on the men’s side: Team Guy & Joe (creative, right? If you can’t figure that one out we have bigger problems to address).
 
The day started out with Cardio is Hardio. The name says it all: Running, burpees, rowing… it was a blast. Workout 2, Raise the Bar, saw the athletes finding either their max overhead squat or three-rep thruster, followed immediately by as many thrusters as they could manage in five minutes. If anyone reading this felt their legs the next day, or two days, or three… this is why. The athletes killed it! Quality transitions, clean reps, A+ effort. All of the things that bring a tear to a coaches eye. Balls to the Wall had, you guessed it, Wall Balls (for Rx) or Ball Slams (for Scaled). Rx took about ten minutes but some of the Scaled teams completed the workout so fast that the coaches made them do another round! Brutal stuff and let’s all count ourselves lucky that the athletes took the added work in stride. Part of them must have known there was no way they would gert off so easily. Come to think of it, the last workout, Tough Sledding, could also have contributed to some leg soreness. Maybe. After some synchronized bodyweight work, Toes to Bar and Pull Ups for Rx and Sit Ups for Scaled, the athletes had to make their way outside to where the sleds sat waiting to be pushed by the Rx teams. Scaled teams had to carry and if any of you felt some soreness in your upper back this is what it was from.
 
All told, after the four workouts ended, we had spent over 4 hours working out! Sure, there was some rest during the other heats but the fact that all of the teams were able to grit their teeth and push to the end says volumes about each and every one of them. One thing must be said about the rest intervals, specifically about the choice of snack from some athletes. For the most part everyone chose to bring quality foods that enhanced their recovery between workouts. One of the athletes (don’t want to name any names) must have the stomach of a goat because he was able to eat yogurt between workouts and, miraculously, keep it down! Kudos to them for having the intestinal fortitude to do what no mere mortal could have done.
 
In case anyone was wondering about who rounded out the top three:
#2 Women: Buns & Guns (Katie Weddle and Yomery Espinal)
#3 Women: Sassquats (Rachel Fronapfel and Amanda Boyce)
 
#2 Men: Lotta Meat (Ian Velinsky and Vittorio Scioli)
#3 Men: Flexual Healing (Everett Kimball and Zach Cohen from Cohen Health and Performance)
 
Again, great job to everyone that came out and if you couldn’t make it, be sure to keep the calendar clear for next time!
 

18 May 18

Rachel throwdown deadlift
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CrossFit.com | Mom Wins Obesity and Diabetes Battle (Video)
 
2018 Regional & Qualifier Events
 
Pineapple Chipotle Shrimp Cauliflower Rice Bowl
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WOD

 

LI Strength:

Hang DB Power Snatch + DB Power Snatch
3+3 / arm, 4 sets
Goblet Rack Lateral Lunge x5 / leg
 

LI Conditioning:

AMRAP 10 Minutes:
2,4,6,8,10
Burpees
2KB Deadlifts
Goblet Squats
 

LII Strength:

Muscle Snatch + Snatch Push Press + Overhead Squat
3+3+3, 4 sets
 

LII Conditioning:

AMRAP 10 Minutes:
2,4,6,8,…
Burpee Box Jumps
Deadlifts
 
Rx: M – 24”/225# | F – 20”/153#
 

17 May 18

Dana at Gullfoss, Iceland

Hardly home, but always reppin’: Dana at Gullfoss, Iceland!

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The Best Bull Rider of All Time: J.B. Mauney (Video)
 
Dan John | Bear Crawls And You
 
Dairy-Free Cheesecake with Berries
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WOD

 

Strength:

Barbell Floor Press 3×8
2KB Rack Hold x:30-:45
Band Pull Apart x20
 

LI Conditioning:

For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Thruster
50 Single Unders
 

LII Conditioning:

For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Thrusters
25 Double Unders
 

LIII Conditioning:

For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Dumbbell Thrusters
25 Unbroken Double Unders
 
Rx: M – 50DB | F – 35DB
 

16 May 18

nu back squat bottom
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Article or Link Title
 
6 Essential Tips to Help You Stop Binge Eating
 
Fish Tacos
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WOD

 

LI Strength:

Push Press + Paused Front Squat
x3+3, 4 sets
Banded Chin Up x3-5 reps
 

LI Conditioning:

5 Rounds – Every 2:30 Minutes:
6 2KB Deadlifts
6 2KB Cleans
6 2KB Push Press
6 2KB Front Squats
 

LII Strength:

Push Jerks + Back Squats
x3+3, 2-3 sets
 

LII Conditioning:

Every 2:30, adding weight each round:
5,4,3,2,1
Deadlift
Hang Power Clean
Shoulder to Overhead
Back Squat
 
Suggested starting weight: M – 155# | F – 103#
 

15 May 18

carl ab wheel
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The Tim Ferriss Show: Exploring The New Science of Psychedelics – Michael Pollan (Podcast)
 
CrossFit Games Fans Thrilled to Watch Athletes Run 3 Miles on Treadmill
 
Lemon Tahini Dressing
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WOD

 

LI Strength:

TNG Deadlifts
8×3 reps, OTM
 

LI Conditioning:

AMRAP 16 Minutes:
300m Run
-then-
3 Rounds:
5 Push Ups
5 Ring Rows
10 Air Squats
10 Kettlebell Swings
 

LII Strength:

Speed Deadlifts
8×3 reps, OTM
 

LII Conditioning:

½ “Murph” – For time:
800m Run
10 Rounds of “Cindy”
800m Run
 

LIII Conditioning:

½ “Murph” – For time:
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run