23 October 18

class rowing catch position
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Cailer Woolam World Record 430kg/948# Sumo Deadlift (Video)
 
From Wreck to Recovery – Aubrey Marcus Car Accident
 
Golden Milk Chia Pudding
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WOD

 

LI Strength:

Front Squat
10-8-6-4-2
 

LII Strength:

Back Squat
10-8-6-4-2
 

Conditioning:

For Time:
1000m Row
 

22 October 18

burke ohs
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Better Health, Better Life Through CrossFit (Video)
 
Chug, Run, Chug: How the Beer Mile Became a Serious Competition
 
Autumn Beet Salad
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WOD

 

LI Conditioning:

AMRAP 16 minutes:
6 Dumbbell Push Press
9 Air Squats
12 Kettlebell Swings
 
-Rest :30 after every round-
 

LII Conditioning:

“Jack” – AMRAP 20 minutes:
10 Push Press
10 Kettlebell Swings
10 Box Jumps
 
Rx: M – 115#/24kg | F – 75#/16kg
 

20 October 18

JD at EXOS Onnit Durability

Hardly home, but always reppin’: JD at EXOS Performance in Scottsdale, AZ for the Onnit Durability Certification Course!

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How to Make Braised Pork with Kimchi Pete (Video)
 
Here Comes the Legal Case for Medicinal Psychedelics
 
Bobotie
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WOD

 

LI Strength:

Dumbbell Thruster x7
Flexed Arm Hang / Banded Pull Up
 

LI Conditioning:

For Time:
Buy-In: 300m Run
7 Rounds:
7 Jumping Pull Ups
7 2DB Push Press
7 Burpee Sprawl
7 Air Squats
Cash-Out: 300m Run
 

LII Strength:

Barbell Thruster x7
Kipping Practice
 

LII Conditioning:

For Time:
Buy-In: 400m Run
5 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats
Cash-Out: 400m Run
 

19 October 18

burke and whaylen burpee box jumps
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CrossFit.com | Robert Strawder: Burn Survivor (Video)
 
The Spartan Way: Manhood Is a Journey
 
Thai Curry Pumpkin Soup
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WOD

 

LI Strength:

Trap Bar Deadlift 5-5-5-5
Bird Dog x10 total
 

LII Strength:

Deadlift 3-3-3-3
Bird Dog x10 total
 

Conditioning:

4 Rounds:
2:00 Max KB Complexes
1:00 Single Unders
 
KB Complex: 2 2KB Cleans + 1 2KB Press + 3 2KB Front Squats
 
Rx: M – 20kg | F – 12kg
Rx+: M – 24kg | F – 16kg
 

18 October 18


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Mohamed Ehab (85kg, EGY) 167kg Snatch, 203kg Clean & Jerk (Video)
 
The Foods You Should Be Eating at Every Age
 
Low-Carb Apple Galette
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WOD

 

LI Strength:

Push Press 4×4
Scap Retractions x:20
Band Pull Apart x20
 

LI Conditioning:

4 Rounds, Every 3 Minutes:
1:00 Row
10 Walking Lunges
15 Kettlebell Swings
10 Ball Slams
10 Air Squats
 

LII Strength:

Push Press 4×4
Scap Pull Ups x:20
Band Pull Apart x20
 

LII Conditioning:

4 Rounds, Every 3 Minutes:
1:00 Bike
10 Walking Lunges
15 Kettlebell Swings
10 Push Ups
10 Walking Lunges
 
Rx: M – 32kg | F – 24kg
 

17 October 18

jd back squat
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JRE Podcast #1176 – Dom D’Agostino & Layne Norton (Video)
 
How to Automate a Habit and Never Think About It Again
 
Brazilian Cheese Bread (Pão de Queijo)
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WOD

 

LI Strength:

2KB Front Squat 2×9, 2×7, 2×5
Bridge Press 4×10
 

LI Conditioning:

AMRAP 6 minutes (unscored):
Slamball Lunge x10 total
Heavy Kettlebell Swing x8
 

LII Strength:

Back Squat
3×6, 3×4
 

LII Conditioning:

AMRAP 6 minutes (unscored):
Dumbbell Suitcase Lunge x10 total
KB RDL x8
 
Suggested Rx: M – 35DB/32kg | F – 25DB/24kg
 

16 October 18

Mike L jumping rope
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Loredana Toma Back Squats 190kg/428# (Video)
 
We Slow as We Age, but May Not Need to Slow Too Much
 
Whole30 “Linguine” With Clams
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WOD

 

LI Strength:

Kettlebell Swing Ladder 12-9-6
Wall Ball Single Shot x5-10
 

LI Conditioning:

AMRAP 10 minutes:
:30 Single Unders
5 2KB Suitcase Deadlifts
5 Goblet Squats
5 Burpees
 

LII Strength:

Hang Power Clean x5
Reaching Deadbug x10 total
 

LII Conditioning:

AMRAP 10 minutes:
25 Double Unders
5 Deadlifts
5 Burpee Box Jumps
 
Rx: M – 185# | F – 123#
Rx+: M – 225# | F – 153#
 

15 October 18

SONY DSC

SONY DSC


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Off the Meds and Reviving Relationships: Dan’s Story (Video)
 
5 Proven Strategies To Improve Cognitive Health
 
Pumpkin Coconut Curry With Chicken
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WOD

 

Strength:

Front Squat 3-3-3-3
Banded Glute Bridge x15
 

LI Conditioning:

AMRAP 12 Minutes:
10 SA DB Push Jerks (total)
10/8 Calorie Row
15 Sit Ups
 

LII Conditioning:

AMRAP 12 Minutes:
8 T2B
10 SA DB Push Jerks (total)
12 Calorie Row
 
Rx: M – 50DB | F – 35DB
 

13 October 18

JD bropen warmup clean & jerk
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All In: A Brent Fikowski Documentary – Episode 5 – The Games, Pt. 2 (Video)
 
Essential Reads for the Man Who Wants to Put on A Little Muscle
 
Sticky Orange Sunflower Chicken
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WOD

 

Strength:

Front Squat 10×2 OTM
 

LI Conditioning:

AMRAP 9 Minutes:
4,6,8
2KB Cleans
2KB Front Squats
Burpees
 

LII Conditioning:

AMRAP 9 Minutes:
1,2,3,…
Hang Power Clean
Front Squat
Box Jump
 
Rx: M – 135#/24″ | F – 93#/20″
Rx+: M – 155# | F – 93#
 

12 October 18

armando press front rack
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Outside Online | These Women Are Conquering Chamonix (Video)
 
The No. 1 Lifelong Habit Of Warren Buffett: The 5-Hour Rule
 
Mexi-Cauli Rice
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WOD

 

LI Strength:

Push Press 2×6, 2×4 reps
Hanging Knee Raise + Bent Knee Hold x5+5 reps
 

LI Conditioning:

EMOM 16 Minutes:
1 Get Up / arm
20 Kettlebell Swings
14 Goblet Rack Lunges
12 Ball Slams
 

LII Strength:

Push Press 2×6, 2×4 reps
K2E + T2B x3+3 reps
 

LII Conditioning:

EMOM 16 Minutes:
1 Get Up / arm
10 OH Plate Lunges / leg
15 Ball Slams
25 Kettlebell Swings
 
Rx: M – 50DB/45#/35#/28kg | F – 35DB/25#/25#/20kg