14 December 18

Elements class KB workout
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One Wrong Move Is The Difference Between Life and Death | Alex Honnold (Video)
 
The Irrationality of Alcoholics Anonymous
 
Thai Basil Beef
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WOD

 

LI Strength:

2KB Front Squat x5
Suitcase Split Squats x5 / leg
KB RDL x10
 

LI Conditioning:

4-5 Rounds:
6 Lateral Jump Burpees
6 Sandbag Clean + Front Squat
9 Ball Slams
2 laps Farmers Carry
 

LII Strength:

Back Squat 3×8
KB Suitcase SL RDL x5 / leg
 

LII Conditioning:

5 Rounds:
8 Lateral Jump Burpees
8 Sandbag Cleans + Front Squat
12 Ball Slams
2 laps Farmers Carry
 
Rx: M – 28kg/35# | F – 20kg/25#
 

13 December 18

burke and jliu rowing
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Hafthór Björnsson 410kg/903# Squat (Video)
 
Why Jack LaLanne Is One of the Most Influential Athletes of All Time
 
Low-Carb Holiday Sangria
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WOD

 

LI Strength:

Trap Bar Deadift 4×6
Reaching Deadbug x10 total
 

LI Conditioning:

AMRAP 12 minutes:
10 Calorie Row
5 Hang Dumbbell Snatches, L*
5 SA DB Thrusters, L*
 
*Alternate arms each round
 

LII Strength:

Axle/Fat Gripz Deadlift 5RM
Reaching Deadbug x10 total
 

LII Conditioning:

AMRAP 12 minutes:
10/8, 15/12, 20/16,… Calorie Row
10 Dumbbell Snatch + SA Thruster (1+1, total)
 
Rx: M – 50DB | F – 35DB
 

12 December 18

Mike G in Kiev, Ukraine

Hardly home, but always reppin’: Comrade Mike in Kiev, Ukraine!

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How to Make the Famed Vinegar Chicken from Bernie’s in Brooklyn NY (Video)
 
The Death of Death
 
It’s Got Like… Electrolytes.
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WOD

 

LI:

Partner AMRAP 30 Minutes:
100 Single Unders
40 Kettlebell Swings
30 Empty Barbell Thrusters
20 Sandbag Shoulders
10 Burpees
 

LII:

Partner AMRAP 30 Minutes:
50 Double Unders
40 Kettlebell Swings
30 Wall Balls
20 Box Jumps
10 T2B
 
Rx: M – 28kg/20# | F – 20kg/10#
 

11 December 18

Justin Front Rack
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Katherine Nye (71kg, USA) American Record 107kg/236# Snatch (Video)
 
How Pink Salt Took Over Millennial Kitchens
 
Pork Schnitzel Patties with Cauliflower Purée
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WOD

 

LI Strength:

High Hang Power Clean
5-5-5-5 reps
 

LI Conditioning:

AMRAP 12 minutes:
8 KB Deadlifts
8 Ring Rows
12 Sit Ups
16 Alternating Lunges
 

LII Strength:

Power Clean
5×3 reps
 

LII Conditioning:

AMRAP 12 minutes:
4 Deadlifts
8 Push Ups
12 Sit Ups
16 Plate Rack Lunges
 
M – 225#/45# | F – 153#/25#
 

10 December 18

November 2018 PR Board

November PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What are you going to accomplish in December before the 2018 is a wrap?

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CrossFit.com | Rocket Science (Video)
 
The 9-Word Ultimate Fitness Manifesto
 
Paleo Stickers
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WOD

 

LI Strength:

Barbell Thruster 4×4
Pull Up Practice
 

LI Conditioning:

Alternating EMOM 14 Minutes:
8 Jumping Pull Ups + 6 Burpees
:40 Row
 

LII Strength:

Barbell Thruster 4-4-4-4
Kipping Pull Up Practice
 

LII Conditioning:

Alternating EMOM 14 Minutes:
15/12 Calorie Row
5 Burpee Box Jumps + 5 Pull Ups
 

LIII Conditioning:

Alternating EMOM 14 Minutes:
18/15 Calorie Row
5 Burpee Box Jumps + 5 C2B Pull Ups
 
Rx: M – 24” | F – 20”
 

8 December 18


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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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A Bronx Tale: The Greatest Male Fencer in US History (Video)
 
The History of Physical Fitness
 
Apple Cider Vodka Punch
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WOD

 

LI Strength:

Trap Bar Deadlift 3×8
Weighted Plank 4x:30-:45
 

LI Conditioning:

5 Rounds:
8 SA KB Swings / arm
10 Dumbbell Push Press
8 Sandbag Front Squats
1 length Walking Lunges
 

LII Strength:

Axle/Fat Gripz Deadlift 5-5-5-5
Weighted Plank 3-4x:30-:45
 

LII Conditioning:

5 Rounds:
10 Knees to Elbow
10 Dumbbell Push Press
10 Sandbag Cleans
1 length Walking Sandbag Front Rack Lunges
 
Rx: M – 50DB/60# | F – 35DB/40#
 

7 December 18

joe rowing catch position
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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Mobility Confessions | Megan Kalmoe (Video)
 
What if the Placebo Effect Isn’t a Trick?
 
Fluffy Apple Pie Spiced Pancakes
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WOD

 

LI Strength:

KB Swing Ladder x12-9-6
1/2 TGU x2 / arm
 

LI Conditioning:

Partner WOD – AMRAP 12 Minutes:
200m Row
15 Air Squats
10 Sandbag Shoulders
5 Burpees
 
-Both partners complete each task before moving on-
 

LII Strength:

KB Swing Ladder x12-9-6
TGU x1 / arm
 

LII Conditioning:

Partner WOD – For Time:
500m Row
-then-
50 Push Jerks
50 Front Squats
50 Deadlifts
-then-
500m Row
 
Rx: M – 135#/165#/225# | F – 93#/113#/153#
 

6 December 18

maritza thruster
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

___________________________________________________________________________________________________________________
Paleo Solution Podcast #416 | Dr. Michael Rose – Aging, Adaptation, and Diet (Podcast)
 
Too Much Caffeine May Stress the Heart
 
Coconut Shrimp
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WOD

 

LI Strength:

DB Floor Press 4×8
Gymnastics Swing + Knee Raise / Kipping Knee Raise
Superman Hold x:10-:15
 

LI Conditioning:

For Time:
10–>1
Sit Ups
Dumbbell Thrusters
50 Single Unders
 

LII Strength:

DB Bridge Press 4×8
Gymnastics Swing / T2B Practice
Superman Hold x:10-:15
 

LII Conditioning:

For Time:
10–>1
Toes To Bar
Thrusters
20 Double Unders
 
Rx: M – 75# | F – 55#
Rx+: M – 95# | F – 75#
 

“If It Fits Your Macros, Bro!”

 
“Counting Macros” is a growingly popular approach to dieting that involves hitting predetermined daily calorie numbers via specific macronutrient ratios (carbohydrate, protein, fat). This growth in popularity has been aided and accelerated by the proliferation of apps such as MyFitnessPal and other quantified-self technologies that allow people to easily track their food intake, activity, sleep levels, etc. This method is largely a quantitative approach to nutrition and diet, wherein the individual is exclusively concerned with their calories and specific macro goals (carb, fat, protein). One figures out a few baseline parameters – activity level, current weight, goals (lose body-fat, gain weight, maintain, etc.), and then utilizes a calculator that analyzes these variables and spits out your daily macro “prescription” of X calories, carbs, protein, and fat. From there, one would need to determine how to spread out the daily macro intake across various meals and snacks.
 
First, let’s establish that there are many effective ways to tackle the questions of how, what, and when should I eat to optimize my health, body composition, and performance. Many people find success with the counting macros approach and thrive off the inherent structure it requires. With that in mind, let’s look at some of the pro’s and con’s of adopting this approach.
 
Advantages:
• Structure – you’ve got a specific macro prescription to hit and it’s up to you to do that in the most effective manner possible
 
• Everything Counts – every snack and meal counts and must be accounted for. You are now accountable to the app and your daily goals, and must adjust your intake based on your choices throughout the day
 
• Better Understanding of Portion Sizes – presuming you are largely tackling this approach via meal prepping your own food, you should gain a much better appreciation for carb / protein / fat portion sizes and how they differ from your old or normal consumption patterns
 
• More Mindful Eating – How much of your current eating rituals are deliberate, conscious acts and how many of them are just mindless habits? Eating a quality breakfast before work is a deliberate act. Eating a muffin or donut at the office because they are there is mindless eating, simply done out of habit or impulse. When everything counts, you tend to be a little more selective about when and where you use your finite calories.
 
Pitfalls:
• Lack of emphasis on quality – despite what you may have heard to the contrary, all calories are not created equal. Hitting your macro targets with wild caught seafood, fresh produce, and avocado versus fast food and energy drinks will not yield the same results in the short or long term. Highly processed, low nutrient density foods are unhealthy regardless of the ratio you consume them in.
 
As a general rule, focus on eating as much high quality food as often as possible before trying higher order nutrition strategies such as counting macros. You aren’t going to track for the rest of your life; make sure you know how to eat correctly and adequately without the use of a smartphone app
 
• Tendency to Binge Eat – extremely commonplace with folks that track their macros is a self-imposed cheat meal / cheat day / cheat weekend to provide relief from the rigidity of their regular eating. The basic premise is follow a super strict approach during the week, then go completely off the rails at some point over the weekend and consume everything you’ve been avoiding. Eating tasty, unhealthy food from time to time is normal; going on food benders is a clear sign of a disordered eating behavior with long-term pitfalls if left unaddressed
 
• Prescription Accuracy – who is determining your caloric needs? What about your macro ratios? Are your ratios regularly being reviewed and adjusted to reflect both the relevant variables in your life and your progress or lack thereof on your current ratios?
 
• Inherent inflexibility – Your macros are fixed and unfazed by your appetite, social calendar, daily workout volume, travel plans, etc. Regardless of whatever complicating variables at play, you still have to hit your numbers
 
• Impractical – weighing, measuring, and meal prepping work great when your schedule and life are routine and largely unchanging. However, if you travel regularly or have a highly unpredictable job, you will likely struggle with such a regimented approach to eating
 
• Smart Phone Dependence – Macro tracking only practically works via smartphone applications, allowing us to see updated numbers in real time as well as a database of common foods, preparation methods, and portion sizes. Most people are already overly reliant on their smart phones as it is, and this will absolutely add another significant time reliance to the docket. Every meal will need to be tracked, and typically in real time, to maintain accuracy and up to date numbers. This means more screen time, which none of us needs.
 
Ultimately, the best diet is the one you can successfully adhere to. It has to be a way of life that resonates with you, which is built to last. Macro tracking can be an effective tool in the long-term pursuit of better health, performance, and graceful ageing. However, it is important to understand both the benefits and the shortcomings before going all in on an approach that may or may not be ideal for you and your goals.
 

5 December 18

armando and zac kb swings
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th from 5-8PM, after party at the Barking Dog in Bethesda!

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Jocko Podcast | Make Your Life Better Than a Movie (Video)
 
Yuki Kawauchi Is Distance Running’s Elite Oddball
 
Thai Satay Salad Plate
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WOD

 

LI Strength:

Suitcase Lunge x8 / leg
Pull Up Practice
DB Waiter Walk x1 lap / arm
 

LI Conditioning:

4 Rounds – 3:00 ON, 1:00 OFF:
7 2KB Deadlifts
7 Ring Rows
7 Ball Slams
 

LII Strength:

2KB Rack Lunge x8 / leg
Strict Pull Ups x sub-max
DB Waiter Walk x1 lap / arm
 

LII Conditioning:

4 Rounds – 3:00 ON, 1:00 OFF:
7 2KB Suitcase Deadlifts
7 Hand Release Push Up
7 Ball Slams
 
Rx: M – 28kg/35# | F – 20kg/25#
Rx+: M – 32kg/35# | F – 24kg/25#