20 July 17

maritza push press
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Attention: No Barbell Club this Saturday, 7/22!

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Mat Fraser – Making a Champion: Part 11 (Video)
 
In Defense of Laziness
 
Bacon Guacamole With Cheddar Chips
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WOD

 

LI Strength:

Trap Bar Deadlift 3×8
Band Pull Apart x20
 

LI Conditioning:

AMRAP 8 minutes:
4 Push Ups
8 Ball Slams
12 Kettlebell Swings
100M Goblet Rack Walk
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

For time:
21-15-9
Deadlifts
Push Ups
Calorie Row
 
Rx: M – 185# | F – 135#
 

19 July 17

July '17 Elements Grads

New Elements grads Kate, Daniela, Gloria, & Ralph: official ‘bell swinging, sled pushing, beasts! Great job, guys!

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Ilya Ilyin 245kg/539# Clean and Squat Jerk (Video)
 
7 Relaxing Yoga Poses to Unwind
 
Summer Salad Recipes No Lettuce Included
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WOD

 

LI Strength:

Heavy SA Kettlebell Swing x6-8 / arm
Suitcase Lunge x6-8 / leg
 

LI Conditioning:

4 Rounds:
6 Box Jumps / Step-Ups
DB Complex, L/R*
200m Run
 
-Rest 1 minute between rounds-
 
*DB Complex =
2 DB Clean + Push Press
3 Hang DB Snatches
4 DB Goblet Squats
 

LII Strength:

Snatch Push Press + Overhead Squat
3+3, 4 sets
 

LII Conditioning:

4-5 Rounds:
3 Snatch Deadlift
3 Muscle Snatch
5 Overhead Squat
6 Box Jumps
200m Run
 
-Rest 1 minute between rounds-
 
Rx: M – 95# | F – 65#
 
Rx+: M – 115# | F – 75#
 

18 July 17

Julianne T2B Swing
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Scientists Agree: Coffee Naps Are Better Than Coffee Or Naps Alone (Video)
 
Man Who Identifies as 6-year-old Dominates CrossFit Kids Class
 
Keto Strawberry Lime Smoothie
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WOD

 

LI Strength:

Sandbag Front Squat x8
Push Up Practice
 

LI Conditioning:

AMRAP 6 minutes:
8 Sandbag Shouldering + Squat
6 Ring Rows
4 Burpees
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
6 Sandbag Cleans
8 Jumping Pull Ups
10 Slamball Lunges
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 6 minutes:
5 Pull Ups
7 Ball Slams
9 Sandbag Shouldering + Squat
 
-Rest 2 minutes-
 
AMRAP 6 minutes:
8 Sandbag Cleans
10 Push Ups
12 Slamball Lunges
 
Rx: M – 35#/60# | F – 25#/40#
 

17 July 17

weddle bb front rack
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CrossFit.com | My First Throwdown (Video)
 
Exercise on Vacation: Essential or Pure Evil?
 
Sheet Pan Breakfast Bake
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WOD

 

LI Strength:

Push Press x6
Pull Up Practice
 

LI Conditioning:

EMOM 10 minutes:
6 DB Thrusters
6 Ball Slams
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

EMOM 10 minutes:
5 Toes To Bar
5 Thrusters
 
Rx: M – 115# | F – 78#
 

15 July 17

Yomery SN DL
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CrossFit.com | Jamie Greene: Chipper Workout (Video)
 
ESPN The Body Issue 2017
 
Easy Ceviche Recipe
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WOD

 

LI Strength:

Box Jump x3
Chin Up Practice
Heavy KB Swing x10
 

LI Conditioning:

4 Rounds (For load):
2 Laps, Farmers Carry
10 2DB Floor Press
Sled Push (high/high)
 

LII Strength:

Box Jump x3
Weighted Chin Up x3
2DB RDL x10
 

LII Conditioning:

4 Rounds (For load):
2 Laps, Loaded Carry*
12 2DB Floor Press
Sled Push (high/low)
 
*alternate each round between Goblet Rack Walk & Farmers Carry. Rest as needed between rounds
 
Suggested Weights:
Goblet Rack Walk – 32kg/24kg | Farmers Carry – 28kg/20kg
Floor Press – 50DB/35DB | Sled Push – +80/+50
 

14 July 17

Lauren AB
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CrossFit Games | 2017 West Regional Highlights (Video)
 
There Will Never Be Another Usain Bolt
 
Paleo Cobb Salad
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WOD

 

LI Strength:

2KB Push Press x6
Long Lunge Row x8-10 / arm
 

LI Conditioning:

Partner WOD – 7 minutes:
You Go, I Go Swing Ladder
5 Kettlebell Swings
10 Kettlebell Swings
15 Kettlebell Swings
-rest 2 minutes-
AMRAP 5 minutes:
2, 4, 6,… Burpee Sprawls
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

Partner WOD – AMRAP 7 minutes:
10, 20, 30,… Double Unders
-rest 2 minutes-
AMRAP 5 minutes:
1, 2, 3,… Burpees
 

13 July 17

Caitlin Jerk
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17 Year-Old CJ Cummings (69kg, USA) 183kg/403# Clean & Jerk (Video)
 
Infographic: How to Spend the Last 10 Minutes of Your Work Day
 
Meat Temperature Guide
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WOD

 

LI Strength:

Dumbbell Goblet Squat x10
SA KB Swing x7 / arm
 

LI Conditioning:

2 Rounds:
1) 1:00 Calorie Row
2) 1:00 5 Hang Dumbbell Snatches / arm
3) 1:00 10 Air Squats + 10 Lunges
4) 1:00 Burpee Step Ups
5) Rest
 
-Rest :20 between stations-
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

2 Rounds:
1) 1:00 Assault Bike (Calories)
2) 1:00 Alternating Dumbbell Snatch
3) 1:00 Wall Balls
4) 1:00 Box Jump Overs
5) Rest
 
-Rest :20 between stations-
 
Rx: M – 50DB/20# | F – 35DB/14#
 

12 July 17

Mallory at Deer Mountain at Rocky Mountain National Park

Never home, but always reppin’: Mallory at Deer Mountain, Rocky Mountain National Park, Colorado!

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Cleared Hot Ep. #4: Tony Blauer (Podcast)
 
The Inextricable Tie Between Eating Disorders and Endurance Athletes
 
Curried Cauliflower Rice Recipe
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WOD

 

LI Strength:

Trap Bar Deadlift 3×10
Band Pull Apart x20
 

LI Conditioning:

AMRAP 12 minutes:
5 Push Ups
6 Ring Rows
7 Ball Slams
8 Alternating KB Dead Clean + Front Squat
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

AMRAP 12 minutes:
5 Pull Ups
7 Ball Slams
9 Alternating Sandbag Shouldering + Squat
11 Push Ups
 
Rx: M – 35#/60# | F – 25#/40#
 
Rx+: C2B Pull Ups
 

11 July 17

nu jerk
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Mat Fraser – Making a Champion: Part 10 (Video)
 
Dan John | Heating Up Rest Periods
 
Your Favorite Athlete’s Favorite Smoothie
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WOD

 

LI Strength:

Muscle Clean + Pause Front Squat, (1+1) x 5
Push Up Practice
 

LI Conditioning:

2 Rounds For Time:
300m Run
100m 2KB Rack Walk
30 SA Kettlebell Swings
100 Single Unders
250m Row
 

LII Strength:

1 Snatch Deadlift
2 Muscle Snatch
3 Overhead Squat
 

LII Conditioning:

2 Rounds:
800m Run
50 Double Unders
500m Row
 

10 July 17

wil wall balls
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D’Angelo Osorio 195kg/430# Power Clean (Video)
 
Doctors Warn CrossFit Can Cause Serious Injury to Ego
 
Steak and Avocado Salad with Primal Kitchen Chipotle Lime Mayo Dressing
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WOD

 

LI Strength:

Press 2-2-2-2
Ring Row x5
 

LI Conditioning:

Partner WOD – Alternating EMOM 20 minutes:
A) 15 Swings
B) 6 DB Thrusters
 
-At the top of every minute, each partner performs 5 Burpee Sprawls before completing their task-
 

LII Strength:

Muscle Clean + Press
(1+1)x5
 

LII Conditioning:

Partner WOD – “Kalsu” – For time:
100 Thrusters
 
-At the top of every minute, each partner performs 5 burpees before thrusters can resume. 1 Partner working at a time-
 

LIII Conditioning:

Solo
 
Rx: M – 135# | F – 93#