19 April 14

marcos warming up
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Reminder: No Barbell Club today, normal schedule next week.

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Capital City Open Session 3 – Men – 69 to 85 kg
 
Dmitry Klokov does “Isabel” @ 105kg in 3:35 min (Video)
 
Carrot + Cardamon Soup
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
8 DB Push Presses
1 Sled Push
 
Rest 3 minutes b/t rounds
 
LII Strength:
Overhead Squats
5′s
 
LII Conditioning:
4 Rounds:
8 Push Press (suggested: 115# / 73#)
1 Sled Push (+140 / 90#)
 
Rest 3 minutes b/t rounds
 

18 April 14

new elements grad 4.12

New Elements grads Axa & Silas: official sled pushing, bear crawling beasts! Good job, guys!

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Attention: New 12 PM WOD class today! Reminder: No Barbell Club this Saturday, normal schedule next week.

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Tatiana Kashirina (75+) – 180kg Clean & Jerk (Video)
 
Understanding Sleep for Optimal Recovery & Productivity
 
Bacon Wrapped Candied Butternut Squash Bites
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
5 Rounds
20 Hand 2 Hand KB swings
1 Bear Crawl Lap
 
LII Strength:
SA KB Press
4×8 / arm
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Double KB Cleans
Ring Push Ups
 

Ya Gotta Squat!

 
“Adherence to a squatting program with no upper body work whatsoever will yield upper body development. However, attention to an upper body strength-training program does not yield the same benefits in the lower body. That in itself represents how powerful the squat is as a developmental platform” - Gray Cook
 
It is not a coincidence that we prioritize squatting and hingeing so frequently in our warm ups, strength training, and conditioning. If it’s important, do it every day; other exercises and movement patterns we can get away with training less frequently, but I can’t justify writing a program for a healthy athlete that doesn’t involve hitting the lower body in one way or another every time. All exercises are not created equal and recovery capacity from training is finite; remember that the next time you step under the bar for your 5, 3, or 1+ sets of Wendler Front Squats and max sure you really give it your best effort!
 

17 April 14

team cfss @ cap cityTeam CFSS at the 2014 Cap City WL Championships at Trident CrossFit this past weekend!
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Attention: New 12 PM WOD class starting this Friday, April 18th! Also, Marcos and I are traveling to Atlanta for a Weightlifting seminar so there won’t be any Barbell Club this Thursday or Saturday. Additionally, we will have 2 special guest CrossFit coaches on Thursday evening, so be sure and come on by!

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The difference between winning and succeeding (Video)
 
Mediterranean Chopped Chicken Salad
 
The 10 Types of Coaches and How to Spot Them
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
5 SA KB or DB Thrusters / arm
200m Row (Sprint)
 
*2-3 mins rest between rounds
 
LII Strength:
Snatch Grip Deadlifts
3×5
 
LII Conditioning:
4 Rounds:
8 Thrusters (Mod. Heavy)
200m Row (Sprint)
 
*2-3 mins rest between rounds
 

16 April WOD Demo!

 

 
Enjoy!
 

16 April 14

liesl at alcatraz!Never Home but always reppin’: Liesl en route to Alcatraz!
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Attention: New 12 PM WOD class starting this Friday, April 18th! Also, Marcos and I are traveling to Atlanta for a Weightlifting seminar so there won’t be any Barbell Club this Thursday or Saturday. Additionally, we will have 2 special guest CrossFit coaches on Thursday evening, so be sure and come on by!

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7 Habits From Navy SEALs That Will Make You More Successful
 
Carrot Cake Chocolate Chunk Breakfast Cookies
 
Dmitry Klokov 300kg Deadlift (Video)
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
1,2,3,4,5,4,3,2,1
Dumbbell Snatch / arm
2,4,6,8,10,8,6,4,2
Ball Slams
 
LII Strength:
Hang Cleans
 
LII Conditioning:
1,2,3,4,5,4,3,2,1
Hang Power Cleans
2,4,6,8,10,8,6,4,2
Ball Slams
 

2014 Cap City Open: Snatches

 

 
Footage from last weekend’s Weightlifting Meet at Trident CrossFit in Alexandria!
 

15 April 14

el jefe bro's Josh, Marcos, Matt, & Brad looking triumphant after Sunday’s Cap City Open WL Championships!
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Attention: New 12 PM WOD class starting this coming Friday, April 18th!

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Alexey Lovchev 205kg Snatch + 252kg C&J 2014 European Champion (Video)
 
Grain-Free Matzo
 
Perfect Workouts & Weak People
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
3 Rounds:
4 Burpees
6 Kettlebell Swings
8 Lunges / leg
 
Rest 90 secs, repeat x 3 total cycles
 
LII Strength:
Weighted Pull Ups
5-5-5-5
 
LII Conditioning:
3 Rounds:
6 Kettlebell Swings (heavy!)
8 Push Ups
10 OH Plate Lunges (total)
 
Rest 90 secs, repeat x 3 total cycles
 

14 April 14

jaron sled push
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Attention: New 12 PM WOD class starting this coming Friday, April 18th!

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“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.”Henry Rollins
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Lydia Valentin (-75kg, Spain) – 147kg Clean & Jerk (Video)
 
Lunch in a Snap: Chipotle Lettuce Wraps
 
When Do You Reach Technical Mastery?
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
 
LII Strength:
2KB Front Squats
3-4×10 reps
 
LII Conditioning:
Shuttle Run (300 meters)
21 Kettlebell Swings
12 Pull Ups
Shuttle Run (300 meters)
18 Kettlebell Swings
9 Pull Ups
Shuttle Run (300 meters)
15 Kettlebell Swings
6 Pull Ups
Shuttle Run (300 meters)
12 Kettlebell Swings
3 Pull Ups
 

12 April 14

big class kb swings
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Attention: New 12 PM WOD class starting this coming Friday, April 18th!

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Napping can Dramatically Increase Learning, Memory, Awareness, and More
 
Easy Chocolate Almond Butter Cups
 
The Positive Business Plan: Mark Fisher and Michael Keeler (Video)
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WOD

 
LI Strength:
EZ Strength
 
LI Conditioning:
AMRAP 12 minutes:
4 SA KB Thrusters, Left
8 SA KB Swings, Left
4 SA KB Thrusters, Right
8 SA KB Swings, Right
Run 200 meters
 
LII Strength:
Overhead Squats
5-5-5-5
 
LII Conditioning:
AMRAP 12 minutes:
6 SA KB Thrusters, Left
12 SA KB Swings, Left
6 SA KB Thrusters, Right
12 SA KB Swings, Right
Run 300 meters