21 May 19

Hardly home, but always reppin’: [Person] in [place], [place]!

New Elements grads steve, steven, and stevie: official bear crawling, sled pushing, beasts! Great job, guys!

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Blue Italics Text

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Marisa Inda (52kg) Deadlifts 190kg/419lb (Video)
 
What Happens When You Always Wear Headphones
 
Dimlama (Turkic Harvest Stew)
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WOD

 

LI Strength:

Trap Bar Deadlift (Low Handles) 4RM
Box Jump x3
 

LI Conditioning:

AMRAP 10 Minutes:
7 SA Swings / arm
10 Plate G2OH
7 Ring Rows
1 lap Bear Crawl
 

LII Strength:

Sumo Deadlift 4RM
Box Jump x3
 

LII Conditioning:

AMRAP 10 Minutes:
7 SA Swings / arm
10/7 Push Ups
7 Ring Rows
1 lap Bear Crawl
 

LIII Conditioning:

Hand Elevated Push Ups
 
Rx: M – 20kg | F – 12kg
 

Memorial Day ’19 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 5/24 – Regular Schedule
Saturday 5/25 – 8AM WOD, 9AM WOD, 10AM Barbell Club
Monday 5/27 – 8 AM & 9 AM Memorial Day “Murph” WOD!
Tuesday 5/28 – 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 so take it easy over the weekend. 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!
 

20 May 19

Justin Back Squat back angle
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Best Way to Grow as an Athlete | Paying the Man Ep.019 (Video)
 
The Nature Cure
 
The “Big Meat” Burger
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WOD

 

LI Strength:

Goblet Squat 15RM
Box Jump x3
 

LI Conditioning:

For Time:
20 Hang DB Power Snatch, L/R
200m Run
20 Goblet Rack Lunge L/R
200m Run
20 SA DB Clean + Push Press, L/R
200m Run
20 SA DB Thruster, L/R
200m Run
 

LII Strength:

Back Squat x2
Box Jump x3
 

LII Conditioning:

For Time:
200m Run
20 DB Snatch, L/R
200m Run
20 SA DB OH Lunge L/R
200m Run
20 SA DB Clean + Jerk, L/R
200m Run
20 SA DB Thruster, L/R
200m Run
 
Rx: M – 50DB | F – 35DB
 

18 May 19

Jerry in Antananarivo, Madagascar 2

Hardly home, but always reppin’: Jerry in Antananarivo, Madagascar!

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Kill Cliff Challenge Gone Wrong | Paying the Man Ep.018 (Video)
 
Scalable Loops
 
Blueberry Lemon Bread
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WOD

 

LI Strength:

Suitcase Split Squat x8 / leg
DB Bridge Press x12
 

LI Conditioning:

4 Rounds:
7 2KB Dead Cleans + 2 laps 2KB Rack Carry
50m Sled Push (Hi/Hi)
 
-Rest between rounds-
 

LII Strength:

Sandbag Box Step Up x8 / leg
DB Bridge Press x12
 

LII Conditioning:

4 Rounds:
7 2KB Dead Stop Cleans + 2 laps 2KB Rack Carry
50m Sled Push (Hi/Hi)
 
-Rest between rounds-
 
Rx: M – 24kg/+50# | F – 16kg/+30#
 

17 May 19

Bre and Mallory Thrusters
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Aubrey Marcus Podcast #200: Choose Your Struggle with Joe Rogan (Podcast)
 
The Tragic Post-Hockey Life of an NHL ‘Enforcer’
 
Sushi Bar Tuna Salad
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WOD

 

LI Strength:

Push Press x4
Halting Ring Row x5
Wall Ball Single Shot x5
 

LI Conditioning:

Alternating EMOM 15 Minutes:
1) 5 SA KB Thruster, L + 5 Ball Slams
2) 5 SA KB Thruster, R + 5 Ball Slams
3) :45 Row (Calories)
4) Rest
 

LII Strength:

Push Jerk x3
Halting Ring Row x5
Wall Ball Shot x3 (for height)
 

LII Conditioning:

Alternating EMOM 15 Minutes:
1) 15/12 Calorie Row
2) 15 Wall Ball, 20#/14#
3) 15 Kettlebell Swings
4) Rest
 
Sc: M – 28kg | F – 20kg
Rx: M – 32kg | F – 24kg
 

Spring ’19 Partner Throwdown Recap!

Spring 19 Throwdown Post Event Flex
 
It was a two-horse race going into the final workout, and neither horse was named Asians with Attitude.
 
Dad WOD (Jason Whaylen + Everett Kimball) had the lead over Full-Fat Dairy (Ian Velinsky + Mike Giglio), but if Full-Fat Dairy could win, and get some help from Asians with Attitude (AWA, Steven + Jason Liu), there was still a chance.
 
Dad WOD won the first two workouts of the day and were hungry to redeem themselves after losing points in the Deadlift Ladder and Max KB Press test.
 
AWA’s day started slow. Neither of the first two workouts suited their strengths but as soon as they got to the deadlift ladder they tightened their belts and managed to squeak past Full-Fat Dairy to take first place in the event. After the KB presses were entered into the rankings AWA found themselves sitting in third with the chance to play spoiler.
 
Full-Fat Dairy had to win the final workout; Ian’s calf had other plans. Maybe it was the lack of electrolytes, or lack of Vanilla Icelandic Yogurt eaten using the foil lid bent into a spoon, but once the calf cramped up there was nothing else to do but throw in the towel.
 
Dad WOD witnessed Ian’s withdrawal from the competition and knew first place was theirs. Not in the final workout, but for the overall standings. Despite having the competition sewn up, Jason and Everett pushed themselves to the limit and came away second in the event.
 
After the dust had cleared, Dad WOD sat in first place, AWA in second, and Full-Fat Dairy had dropped to third.
 
L & N (Lynn Blubaugh and Nonye Uddoh) put on a clinic from start to finish. Out of 5 possible scores, they had four first-place finishes and one second. Going into the final workout, their position was never in doubt.
 
Quad Squad (Jess Raptis + Macy Garcia) took a similar route as AWA. The first two workouts didn’t play to their strengths but as soon as the Deadlifts and KB Presses were complete they found themselves in second place with Teenage Dirtbags (Annie Dempsey + Melissa Erickson) hot on their heels.
 
Quad Squad rose to the challenge and came away with an event win in the final workout, handing L & N their only second place finish in the process. They finished the day in second place and Teenage Dirtbags rounded out the podium in third.
 
A big thank you is extended to all the teams who participated, donated money, and made this event an overwhelming success! As a group we were able to raise $400 for Montgomery County Coalition for the Homeless, a very worthy cause!
 
For those unable to attend, we hope to see you at our next Throwdown. For everyone that competed, keep training hard and working on your weakness (or your partner selection tactics) so you can climb the leaderboard and gain some well deserved bragging rights over your fellow athletes!
 

16 May 19

Justin Snatch Push Press
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2019 Arnold Strongman Classic | Austrian Oak – Full Live Stream Event 4 (Video)
 
Does Medicine Actually Make People Live Longer?
 
Roasted Potato Wedges
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WOD

 

LI Strength:

Push Press + Front Squat + Thruster x1+1+2
Box Jump x3-5
 

LI Conditioning:

EMOM 15 Minutes:
5 Thrusters
 

LII Strength:

Hang Clean + Thruster + Hang Cluster x1+1+2
Box Jump x3-5
 

LII Conditioning:

EMOM 15 Minutes:
3 Hang Clusters
 
Sc: M – 95# | F – 65#
Rx: M – 115# | F – 75#
Rx+: M – 135# | F – 93#
 

15 May 19

Mallory Deadlift lockout
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Katherine Nye (USA, 71kg) Clean & Jerks 135kg/297lb (Video)
 
What You Should Know About Intermittent Fasting
 
Keto Pulled BBQ Ranch Chicken Sliders
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WOD

 

LI Strength:

Trap Bar Deadlift (Low Handles) 10×4 OTM
 

LI Conditioning:

4 Rounds:
200m Run
15 Air Squats
10 Sit Ups
1 Lap Bear Crawl
 

LII Strength:

Sumo Deadlift 10×3 OTM
 

LII Conditioning:

3 Rounds:
300m Run
25 Air Squats
15 Toes to Bar
10 Burpees
 

14 May 19

Noeh Assault Bike
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Lee Sangyeon Heavy Training Session (Video)
 
You Need Vitamin D to Live. How Could This Woman Survive With None in Her Blood?
 
Chicken Satay Burgers
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WOD

 

LI Strength:

Hang Dumbbell Power Snatch x 5/arm
KB Reaching Deadbug x10 reps
Band Pull Apart x15-20 reps
 

LI Conditioning:

Partner WOD – AMRAP 15 Minutes :
1) 250m/200m Row
2) 7 Banded Pull Ups
 

LII Strength:

Alternating Dumbbell Power Snatch x8-10 (total)
KB Reaching Deadbug x10 reps
Band Pull Apart x15-20 reps
 

LII Conditioning:

Partner WOD – AMRAP 15 minutes:
1) .5 Mile Bike
2) 7 Pull Ups
 

LIII Conditioning:

Strict Pull Ups
 

13 May 19

pat c push press
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Cailer Woolam World Record 950# Deadlift (Video)
 
It’s More Than Just the Shot
 
Mediterranean Salad
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WOD

 

LI Strength:

Goblet Squat 10RM
Ring Row 4×10 reps
KB RDL 4×8 reps
 

LI Conditioning:

5-6 Rounds:
10 Dumbbell Push Press
15 Kettlebell Swings
15 Lunges (total)
60 Single Unders
 

LII Strength:

Back Squat x4
Halting Ring Row 4×6-8 reps
 

LII Conditioning:

5 Rounds:
20/15 Push Ups
20 Kettlebell Swings, 24kg/16kg
20 Overhead Plate Lunges (total), 45#/25#
20 Double Unders