30 August 14

goblet rack walk
—-

Labor Day Schedule: Friday – normal schedule / Saturday – 10AM WOD, 11AM Elements Make-up, 12PM Barbell Club / Monday – 930AM WOD @ B-CC High School, meet on the track and be ready to sprint!

—-
David Garcia 300kg/660# Back Squat (Video)
 
Is Breakfast Overrated?
 
Paprika Parsnip Fries with Sriracha Dipping Sauce
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5-6 Rounds:
1 Sled Push (high / low)
rest as needed b/t rounds
 
LII Strength:
Overhead Squats
5-5-5-5
 
LII Conditioning:
2 Rounds:
7 Hang Dumbbell Snatches / arm
1 Sled Push (high / low)
rest as needed
10 Pull Ups / Chins
1 Sled Push (high / low)
rest as needed
 

Wendler PR’s & August Weightlifting Highlights!

 

 

Great job guys, looking forward to another round of big PR’s after our next strength cycle!

 

29 August 14

holly in oman

Never home, but always reppin’: Holly in Oman!

—-

Labor Day Schedule: Friday – normal schedule / Saturday – 10AM WOD, 11AM Elements Make-up, 12PM Barbell Club / Monday – 930AM WOD @ B-CC High School, meet on the track and be ready to sprint!

—-
Pat Mendes 190kg Snatch at 105kg (Video)
 
Wrist Mobility: Why it’s Important How to Improve It
 
“Peanut Butter” and Jelly Ice Cream
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Run 400 meters
10 Walking Lunges / leg
20 Situps
Run 300 meters
10 Walking Lunges / leg
20 Situps
Run 200 meters
10 Walking Lunges / leg
20 Situps
 
LII Strength:
Push Jerk
3-3-3-3
 
LII Conditioning:
Run 800 meters
10 Overhead Walking Lunges / leg
10 Toes to Bar
Run 400 meters
10 Overhead Walking Lunges / leg
10 Toes to Bar
Run 200 meters
10 Overhead Walking Lunges / leg
10 Toes to Bar
 

Labor Day Weekend Class Schedule!

 

Hey guys, here’s the gym schedule for Labor Day Weekend:
 
Friday – normal schedule
Saturday – 10AM WOD, 11AM Elements Make-up, 12PM Barbell Club
Monday – 930AM WOD @ B-CC High School (4301 East-West Hwy, Bethesda, MD 20814), meet on the track and be ready to sprint!

 

28 August 14

elements 8.27 grads

New Elements grads David, Carly, Julie, Rob, Brigitte, Dolores, Melissa, Martiza, and Raymond: official bear crawling, ‘bell swinging, studs! Great job, guys!

—-
A Day in the Life of Lauren Fisher (Video)
 
Khetag Khugaev 200kg Clean & Jerk (85kg, 16y/o)
 
Paleo Lunchboxes 2014 (Part 3 of 7)
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
minute 1: 4 Hang Dumbbell Snatch / arm
minute 2: 10 Burpees
minute 3: 20 H2H KB Swings
 
Rest 1 minute b/t rounds
 
LII Strength:
3 Hang Power Clean + 3 Front Squat
 
LII Conditioning:
EMOM 12 minutes:
minute 1: 5 Dumbbell Snatch / arm
minute 2: 8 Burpee Box Jumps
minute 3: 15 2KB Cleans
 

The Exercise Technique Continuum

 
First, let us establish that “perfect” technique is a unicorn; it doesn’t exist outside of the realm of myths and ideas. Get Olympic coaches in a room watching the same competition footage, and you will get 10 different observations on what the athletes did wrong or could’ve done better.
 
A more realistic standard to judge technique is “optimal”. “Optimal” execution is going to be determined by an athlete’s body type, anthropometry (relative segment lengths), injury history, ability, mobility, etc.
 
In life and in sport, there are outliers who seemingly defy the rules and perform at elite levels. Do not emulate the outliers unless your physical structure, experience, and ability matches theirs (hint: it doesn’t).
 
Think of technique as an ever-changing continuum, progressing from unsafe/bad/inefficient to acceptable/safe/semi-efficient, to optimal/safe/very efficient. There are gradations within each one of these landmarks, but the goal is to always be traveling towards better & more efficient.
 
My goal as a coach is to always prioritize safe movement, and then seek to refine and improve efficiency and execution of movement. This is why we are always offering small pointers and refinements; there is always something to be done at a higher level of technical skill. Heavier and better are not synonymous, and an over-emphasis on the latter typically leads to overuse/injury. Continue chasing optimal and the PR’s will follow.
 

27 August 14

ellis b squat
—-
Chad Wesley Smith Back Squat 500×21 (Video)
 
What is Health? What is Fitness?
 
Paleo Peach Crisp
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
10 Ring Rows
15 Ball Slams
50 Single Unders
Suitcase Carry/SA Rack Walk (fence + back)
 
LII Strength:
Snatch Grip Deadlifts
5-5-5
 
LII Conditioning:
AMRAP 15 minutes:
15 Push Ups
15 Ball Slams
25 Double Under
Farmers Carry (fence + back)
 

Barbell Club August Training Highlights!

 

 

Huge PR’s across the board, ENJOY!

 

26 August 14

tiff C&J
—-
MCC Hiking for Heroes (please support fellow CFSS’er Gareth and donate!)
 
Chingiz Mogushkov 213kg Snatch 2014 Russian Championships (Video)
 
Roasted Beets and Carrots with Rosemary Garlic Butter
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds, for time:
200m Run
7 DB Push Press, Left
7 Burpees
7 DB Push Press, Right
14 Kettlebell Swings
 
LII Strength:
Weighted Pullups
3-3-3-3-3
 
LII Conditioning:
For Time:
300m Run
20 Barbell Push Press
10 Lateral Jump Burpees
10 Barbell Push Presses
20 Lateral Jump Burpees
300m Run
 

The Importance of Breakfast

 

By: Marcus Taylor

 
When I worked a federal government deskjockey gig YEARS ago I was like many of you guys. I would wake up, curse the sun for shining, do the 3 S’s and head out to work. At no point did I take the time to have the most important meal of the day…breakfast. Big mistake on my part because I would lack focus and my productivity didn’t get better until I had lunch (it was gonna be bad anyway because I just hated my job). Which makes sense because that was the first time I had any food. If I had dinner at 8pm my body went about 16 hours without fuel so of course it’s going to be sluggish and unresponsive.
 
Every night I make my breakfast for the morning. It consists of 4 eggs, 4 pieces of bacon and a banana or some other fruit. I get high quality protein from the eggs with bacon and fiber from the fruit. Afterwards, I feel like I can attack the day. There are studies that show that eating a large healthy breakfast leads to weight loss, more strength/endurance during physical activities, lower cholesterol levels and weight control. One theory says that having breakfast makes you feel less hungry throughout the day; thusly, preventing you from having that starvation feeling and eating multiple McDonald’s double cheeseburgers and fries at lunch. Which is another point…eating breakfast can lead you to eating healthier throughout the day and helping you avoid the fast food temptations of the world.
 
I alluded to this earlier. I make my breakfast every night for the next morning. It doesn’t take long at all. 15 minutes while my wife is watching Teen Mom 3 is actually pretty welcoming for me to get away. It’s part of my nightly habits now but I find that it helps me set my mind for the day ahead. So guys do what your mom taught you and eat your breakfast. Stay classy CFSS!!!