CFSS Beer Mile 2.0

 
Save the Date! Next Friday (11/17) at 6PM we’ll be hosting the 2nd Annual CFSS Beer Mile to benefit Cupid’s Undie Run and The Children’s Tumor Foundation. What is a beer mile you ask? Begin by chugging a beer, then run 400 meters, repeat for 4 rounds and you’re done! The beer must be above 5% ABV. We’ll be providing all the beer for the event; there will be alternatives to beer for anybody who doesn’t drink beer but still wants to participate, and you can also perform the run in teams of 2 if you aren’t ready for the real deal.
 
There is a $10 entry fee for all participants; all proceeds will benefit Cupid’s Undie Run and Team CFSS. If you aren’t familiar with Cupids yet you soon will- it’s our big gym charity event that we participate in annually every February. Team CFSS raised over $18,000 last year for Cupid’s Undie Run, ranking in the top 25 Nationally and was also named #1 Gym Fundraiser in Washington, DC. This event is the kickoff for our fundraising season, and a highly entertaining event to spectate and partake in!
 
If you are on the fence about participating, we’ll definitely need judges/volunteers or you simply come and cheer people on and drink beer (minus the running)! Bring friends and family, the more the merrier. We appreciate any and all donations to this great cause, regardless of whether or not you perform the run. We will be doing a prize raffle for everyone that does the run or donates as an added incentive to attend. While beer will be provided for the Beer Mile itself, all other drinking will be BYOB.
 
Right now, Cori M. has the top women’s time of 9:57 and Marcos has set the bar for the men at 9:25. There will be prizes for the fastest guy, gal, and team finisher. If you plan on getting on the record board, just know the workout must be performed with beer (and you’ve gotta keep it down, at least during the run!). If you are going to participate, please sign up so we can get a rough head count and make sure there is enough beer for the event. Bring your running shoes and an empty stomach!
 
Lastly, here’s the link to photos from last year and a great video documenting the run for a little added motivation!
 
*We will still have an evening WOD on Friday at 430PM prior to the beer mile
 

14 January 15

jd split jerk side by side
—-
Nadezhda Evstyukhina 126kg/277# Snatch Almaty 2014 WWC (Video)
 
How Exercise Keeps Us Young
 
Gingerbread Cookies – Revisited
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4-5 Rounds:
7 Barbell Thrusters
7 Burpees
14 Kettlebell Swings
 
-Rest 1 Min between Rounds-
 

LII Strength:

Thruster
3-3-3-3
 

LII Conditioning:

25-20-15-10-5
Kettlebell Swings
Double Unders
Row (cals)
 
Rx: M – 24kg, F – 20kg
 

13 January 15

leah split jerk
—-
Chad Wesley Smith 226kg/500# Back Squat x 22 reps @ OCT Throwdown (Video)
 
Official release details for Nike Metcon 1 CrossFit shoe
 
Chocolate Chip Espresso Banana Bread Muffins
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

7 Rounds:
Row 1 minute, Rest 1 minute
 
Track total meters rowed every round. Score is cumulative total meters rowed
 

LII Strength:

Intermediate Template
 

LII Conditioning:

Every minute on the minute:
Minute 1: 5 Burpees + 1 Front Squat
Minute 2: 5 Burpees + 2 Front Squats
Minute 3: 5 Burpees + 3 Front Squats
Continue until you cannot complete all reps within the minute
 
Rx: M – 135 lbs, F – 93 lbs
 

10 September 14

400 m run start
—-
Mat Fraser 315lb Snatch (Video)
 
This Is What Weight Loss Does To Your Brain
 
That Sickening Sugar Subsidy
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 Minutes:
10 Situps
10 DB Push Press
10 Lunges / leg
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
“DG”
AMRAP 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (35#/25#)
12 Dumbbell Lunges (35#/25#)
 

15 July 14

start of throwdown run wod
—-
RE2PECT. (video)
 
CrossFit, neuroscience, surviving the zombie apocalypse: Is your workout a fraud?
 
Great Ingredients: No Recipe Required
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
AMRAP 12 minutes:
5 Power Swings
5 Burpees
10 Air Squats
 
LII Strength:
Wendler
Cycle 5, Week 1
 
LII Conditioning:
AMRAP 12 minutes:
5 Hang Power Cleans
5 Pull Ups
10 Pushups
 

23 June 14

annie bb oh
—-
The Story in Central East (Video)
 
How To Hack Your Immune System
 
Simple Chorizo Butternut Squash Hash
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Death by Ball Slams
At the top of every minute…
Minute 1: 1 Ball Slam
Minute 2: 2 Ball Slams
Minute 3: 3 Ball Slams

go until you cannot complete prescribed reps within one minute interval
 
LII Strength:
Wendler
Cycle 4, Week 2
 
LII Conditioning:
Death by Ball Slams
At the top of every minute, perform 2 burpees then
Minute 1: 1 Ball Slam
Minute 2: 2 Ball Slams
Minute 3: 3 Ball Slams

go until you cannot complete prescribed reps within one minute interval
 

20 March 14

SONY DSC
—-
“Difficulties strengthen the mind, as labor does the body.” ― Seneca
—-
Pat Mendes 185kg / 407lb Power Clean (Video)
 
Big Ben Franks hits Super Rugby milestone
 
Swedish Meatballs
—-

WOD

 
Strength:
2 Hand Swings
3 cycles, Light to heavy ladder
12-9-6-3
Rest ~ 15-20 seconds between ‘bells, 1-2 minutes between cycles
-then-
5×10 Heavy Single Arm Swings (per arm)
 
LI Conditioning:
2 Rounds:
Row 500 meters
Run 300 meters
 
Rest 2-3 min b/t rounds
 
LII Conditioning:
3 Rounds:
Row 500 meters
Run 400 meters
 
Rest 2-3 min b/t rounds
 

22 October 13

Liesl 2KB Rack walk
—-
Jordan Burroughs: The Greatest (Active) Athlete You’ve Never Heard Of
 
Interview with the Lunatic Farmer Joel Salatin
 
Dinner: Skillet Sweet Potatoes with Sliced Steak
—-

WOD

 
Lift:
Front Squats
3×5 (add 5-10lbs from last wk)
or
EZ Strength 2.0
 
L1:
AMRAP 10 minutes:
20 Anchored Sit Ups
15 KB Swings
10 Dumbbell Snatch (hang; total)
 
Sweat:
AMRAP 12 minutes:
30 Double Unders
20 Anchored Sit Ups
10 Dumbbell Snatch (floor; total)
 

11 July 13

wade post workout
—-
How Sore are you Today?
 
The Dragon Slayers (Video)
 
USDA Forces Whole Foods To Accept Monsanto
—-

WOD

 
Lift:
EZ Strength 2.0
 
L1:
3 Rounds:
AMRAP 3 minutes:
4 Hang Dumbbell Snatch / Arm
10 Air Squats
25 Single Unders
 
Rest 90 seconds b/t rounds
 
Sweat:
3 Rounds:
AMRAP 3 minutes:
4 Dumbbell Snatch / Arm (deck)
6 Box Jumps
8 Knees to Elbows
 
Rest 90 seconds b/t rounds
 

27 April 13

nikki sn ext
—-
Pre-Cap City WL Meet preparation!

—-
World’s Oldest Hamburger? McDonald’s Burger From 1999 Almost Looks New (this is why we’re fat, pt.1)
 
Thank the sugar gods, because (real) Twinkies are coming back (this is why we’re fat, pt.2)
 
Spicy Salmon Cucumber Bites
—-

WOD

 
Lift:
EZ Strength 2.0
 
L1:

 
Sweat:
Partner WOD
 
In teams of two, complete the following tasks:
Run 800 meters
While your partner is running
AMRAP
10 Ball Slams
15 Air Squats
 
Once your partner finishes the run, trade places
 
Rest 3 minutes
 
Row 750 meters
While your partner is rowing
AMRAP
14 Sit Ups
7 Burpees
 
Once your partner finishes the row, trade places