18 January 17

planks

Inauguration Day (1/20) Schedule: 8AM EZ Strength, Normal Schedule otherwise!

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CrossFit.com | Team Geico Honda: Learning to Suffer (Video)
 
Arnold Schwarzenegger: I Am Not A Self-Made Man.
 
Chorizo Spiced Pork
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WOD

 

LI Strength:

2KB Front Squat 5×6 reps
Push Up Practice
 

LI Conditioning:

AMRAP 10 minutes:
6 Jump Squats
8 Dumbbell Push Press
10 Kettlebell Deadlift
12 Sit Ups
 

LII Strength:

2KB Front Squat 5×6 reps
Handstand Holds
 

LII Conditioning:

CrossFit Open WOD 13.2
AMRAP 10 minutes:
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps
 
Rx: M – 115# | F – 73#
 

17 January 17

adam + nancy

Inauguration Day (1/20) Schedule: 8AM EZ Strength, Normal Schedule otherwise!

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Training: Emily Harrington’s Mountain Life (Video)
 
In Defense of Food and the Rise of ‘Healthy-ish’
 
My Top 16 Whole30 Recipes Of The Year
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WOD

 

LI Strength:

A1) Deadlift 4×6 reps
A2 Ring Rows x6
 

LI Conditioning:

Time Trial:
Row 6 minutes (meters)
 

LII Strength:

Touch & Go Deadlift 4×8 reps
 

LII Conditioning:

Time Trial:
Row 6 minutes (meters)
 

16 January 17

ian-kb-swings

MLK (1/16) & Inauguration Day (1/20) Schedule: 8AM EZ Strength, Normal Schedule otherwise!

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CrossFit.com | Prison: The Best Thing That Ever Happened to Me (Video)
 
Keeping You On The Path For Those New Year’s Resolutions
 
Smoky Bacon Chili
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WOD

 

LI Strength:

Dumbbell Complex:
3 Dumbbell Snatch
3 Clean & Push Press
3 Thruster
3 Front Squat
 
Perform all reps L then R
3-5 sets
 

LI Conditioning:

AMRAP 7 minutes:
7 2KB Clean + Front Squat
7 Burpee Sprawls
 

LII Strength:

Barbell Complex, 5 times through:
1 Deadlift
1 Hang Power Clean
1 Push Press
1 Front Squat
 
Bar cannot rest on the ground between complexes
3-5 sets
 

LII Conditioning:

AMRAP 7 minutes:
7 Sandbag Cleans
7 Wall Balls
 
Rx: M – 60#/20# | F – 40#/14#
 

14 January 17

leeza and tubs

MLK (1/16) & Inauguration Day (1/20) Schedule: 8AM EZ Strength, Normal Schedule otherwise!

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CrossFit | Zack Ruhl: “I Don’t Want to Be Average” (Video)
 
Ido Portal: If You’ve Abandoned Your Body, Your Body Will Abandon You
 
Cinnamon-Ginger Scones
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WOD

 

LI Strength + Conditioning:

AMRAP 20 minutes:
1,3,5 Deadlift
6 Ring Rows
8 DB Floor Press
 

LII Strength + Conditioning:

AMRAP 20 minutes:
1,3,5 Deadlift
5 SA KB Press / arm
3-5 Pull Ups
 

LII Strength + Conditioning:

AMRAP 20 minutes:
1,3,5 Deadlift
5 SA KB Press / arm
3-5 Strict Pull Ups
 

13 January 17

kb ready to swing

MLK (1/16) & Inauguration Day (1/20) Schedule: 8AM EZ Strength, Normal Schedule otherwise!

______________________________________________________________________________________________________________________________ Lost Gringos (Video)
 
Even Presumably Nutritious Foods Are Often Packed With Added Sugars
 
Supreme Pizza Frittata
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WOD

 

LI Strength:

SA KB Clean + Front Squat 5×5 / arm
Box Jump x3-5
 

LI Conditioning:

AMRAP 10 minutes:
8 2KB Clean + Press
Row 100 meters
 
-Every round, row an additional 50 meters further-
 

LII Strength:

Hang Dumbbell Snatch x5 / arm
Weighted Chin Up x3-5
 

LII Conditioning:

AMRAP 10 minutes:
1 Overhead Squat
1 Toe to Bar
1 Box Jump
2,2,2,3,3,3,etc.
 
-Every round add 1 rep to each movement-
 
Rx: M – 95# | F – 63#
 

12 January 17

amanda and casey db push press
______________________________________________________________________________________________________________________________ Kelly Starrett: Rust and Iron Episode 1 | Tim Ferriss (Video)
 
Work. Walk 5 Minutes. Work.
 
Dark Chocolate Bark with Dried Fruit Recipe
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WOD

 

LI Strength:

DB Muscle Snatch + Press (1+1)x4 L/R, 4 sets
Weighted Plank 3x:30-:45
 

LI Conditioning:

AMRAP 7 minutes:
7 Burpee Sprawl
7 Kettlebell Swings
 
-Rest 3:30, then repeat AMRAP for 3:30-
 

LII Strength:

Deadlift + Hang Power Clean + Front Squat
1+2+3, 4 sets
 

LII Conditioning:

AMRAP 7 minutes:
7 Burpees
7 Kettlebell Swings
 
-Rest 3:30, then repeat AMRAP for 3:30-
 
Rx: M – 28kg | F – 20kg
 

11 January 17

jd-talking-at-whiteboard
______________________________________________________________________________________________________________________________ The North Face: Alex Honnold Free-Soloes El Sendero Luminoso (Video)
 
Strength Tips from the NFL’s Top Trainer
 
Curried Beef Stew
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WOD

 

LI Strength:

Clean Deadlift
4-5×6 reps
 

LI Conditioning:

4 Rounds:
8 DB Thrusters
10 Ball Slam
12 Kettlebell Swings
 

LII Strength:

Clean Deadlift
3-4×10
 

LII Conditioning:

For time:
20-15-10-5
Thrusters
Calorie Row
 
Rx: M – 95# | F – 63#
 

10 January 17

jamaal-and-jared-assault-bike
—-
2016 World’s Strongest Man Final (Video)
 
The Year of Conquering Negative Thinking
 
Roasted Brussels Sprouts Rice
—-

WOD

 

LI Strength:

Push Press 3-4×10
Pull Up Practice
 

LI Conditioning:

AMRAP 12 minutes:
7 Hang DB Snatches / arm
10 DB Goblet Squats
75 Single Unders
 

LII Strength:

Barbell Push Press 3×10
Strict Pull Ups
 

LII Conditioning:

AMRAP 12 minutes:
12 Wall Balls
12 Alternating DB Snatches
20,30,40,… Double Unders
 
Rx: M – 20#/50DB | F – 14#/35DB
 

9 January 17

meagan-front-rack

The January Whole30 Challenge begins today! Be sure to stop by the office if you missed yesterday’s initial meeting

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Marisa Inda Deadlift 350# x 5 (Video)
 
Why Won’t We Tell Diabetics the Truth?
 
Ready For The January Whole30?
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WOD

 

LI Strength:

Front Squat
4×5
 

LI Conditioning:

2 Rounds:
Row 4:00
 
-Score is meters. Rest 4:00 between rounds-
 

LII Strength:

Overhead Squat
5,4,3,2,1
 

LII Conditioning:

2 Rounds:
1K Row
 
-Rest 4:00 between rounds-
 

Sunday Yoga @ CFSS

 
Let’s face it, CrossFit is a physically demanding training routine. The benefits are significant and undeniable, but high-intensity lifting and conditioning take a toll on your body. In order to keep that high performance engine running smoothly, we need to perform some basic self-maintenance. Self-maintenance also includes working on the areas where you are tight or limited, so that you can move freely through complete ranges of motion on the various movements you perform both inside and outside the gym.
 
With that in mind, we are excited to announce that starting this Sunday at 930AM, we will be introducing Vinyasa (flow) style Yoga classes to our regular weekly schedule. Classes will be 75-minutes in duration, and are intended and for all experience levels, including beginners. The idea behind this program is to provide a class specifically geared towards recovery, improving flexibility and mobility, and generally aid in improving movement abilities.
 
Sessions will be taught by our new in-house Yogi and aspiring CrossFitter, Chad Byron. Chad is an RYT-200 yoga instructor who studied multidisciplinary yoga (vinyasa, meditation, breathing exercises, etc.). Chad has been teaching yoga since 2014 at the University of Maryland, as well as studios in Maryland and DC. He loves giving students a gentle tug to leave the workplace in the workplace and just be on the mat so that the more subtle work can get done. Athletes can expect classes catered to their skill and comfort levels. Chad’s classes are full of juicy smiles, cheesy jokes, and plenty of opportunities to play with yoga postures in a mindful way.
 
Yoga will be offered as a standalone program available to both members and non-members alike. Here are the pricing details-
Member Rates:
Single Session – $15 / 5-session pack – $65 / 10-session pack – $100
Non-Member Rates:
Single Session – $20 / 5-sessions = $85 / 10-sessions – $150
 
Yoga punch cards will be billed separately from your existing CrossFit memberships; punch cards are valid for 3 months. No RSVP is required for Sunday classes, but we will not allow any late additions to class after 940AM. We encourage you to bring your own Yoga mat, and hope to see you all this Sunday for our first class. Namaste!