New Elements grads Nikki, Liz, Jessica, Kate, Brendan, Tamara, Jeff, & Zain: official bell swinging, ball slamming beasts! Great job, guys!
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Water, Water Everywhere: Let’s Get ‘High(Hy)’-Drated…
Human Water Requirement Calculator
“This Is Annie Thorisdottir” (Video)
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WOD
Lift:
EZ Strength 2.0
L1:
4 Rounds:
250 Meter Row
12 Med Ball Slams
Rest 2 minutes b/t sets
Sweat:
4 Rounds:
6 Triple Extension Throws
10 Kettlebell Swings
1 Butcher Sled Sprint
Rest as needed between sets
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Meg Jay: Why 30 is not the new 20
Banana Cream Pie
You Absolutely Should Not Get Backyard Chickens
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WOD
Lift:
EZ Strength 2.0
L1:
4 Rounds:
5 SA Dumbbell Push Press R/L
1 Lap Bear Crawl
15 Kettlebell Swings
Rest 1 Minute In between Rounds
Sweat:
4 Rounds:
7 Dumbbell Push Press
1 Lap Bear Crawl
12 Ball Slams
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Jerry Rice Talks About the Hill
Banana Bread French Toast
Crawling, Balancing, Rolling: The Importance of Practicing Natural Movements
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WOD
Lift:
EZ Strength 2.0
L1:
Jog 100 meters
10 Air Squats
Jog 200 meters
15 Air Squats
Jog 400 meters
20 Air Squats
Sweat:
Partner WOD- In teams of two, complete the following tasks:
Run 100 meters
10 Air Squats
Run 200 meters
15 Air Squats
Run 400 meters
20 Air Squats
Run 800 meters
25 Air Squats
One person running at a time. While your partner is running, complete your air squats prior to beginning your next run.
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How Coaches Are Failing Our Kids – And What You Can Do To Help
Delroy McQueen 300kg Deadlift x10 (Video)
How to Get Fitter, Faster and Stronger with Quality Sleep
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WOD
Lift:
Fat Gripz Barbell Press
5-5-5-5
L1:
On the minute for 8 minutes:
Even minutes: 10 KB Swings
Odd minutes: 10 Air Squats
Sweat:
On the minute for 10 minutes:
Even minutes: 15 KB Swings
Odd minutes: 10 Burpees
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“Be passionate in the pursuit of excellence. Be cautious when working with those who are not.” – Mike Loo
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Allan Savory: How to fight desertification and reverse climate change (Video)
Meanwhile in Russia.. Mikhail Koklyaev Human Push Press
Skirt Steak with Chimichurri Sauce
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WOD
Lift:
EZ Strength 2.0
L1:
AMRAP 3 minutes
5 Goblet Squats
10 Anchored Sit Ups
50 Single Unders
Rest 90 seconds, repeat for a total of 3 rounds
Sweat:
AMRAP 3 minutes:
7 Front Squats
7 Pull Ups
25 Double Unders
Rest 90 seconds, repeat for a total of 3 rounds
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What the Internet is Doing to Our Brains (Video)
Blueberry French Toast Casserole
Hungary Destroys All Monsanto GMO Corn Fields
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WOD
Lift:
EZ Strength 2.0
L1:
Row 750m (Moderate Pace)
Rest 2 Minutes
Run 800m (Moderate Pace)
Sweat:
Mini-”Jack”
AMRAP 10 minutes:
10 Push Press
10 KB Swings
10 Box jumps
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Ten Reasons Everybody Should Strength Train
Recipes For Getting Stronger: Weightlifters Chili
Artem Okulov 85kg Junior World Champion (Video)
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WOD
Lift:
EZ Strength 2.0
L1:
AMRAP 8 minutes:
5 Goblet Squats
10 Med Ball Slams
15 Anchored Sit Ups
Sweat:
Partner WOD
12 minutes:
2 Front Squats
10 Med Ball Slams
5 Med Ball Chest Pass Sit Ups
One person completes the entire sequence, then partners switch places. Your rest interval is your partners work interval”
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As you may have noticed, winter is over and warm weather is upon us. Our good friends over at City Sports in Downtown Silver Spring are having a spring sale, 20% off all Nike apparel and select footwear through Saturday. If you need new workout swag, I suggest you jump on this sale. Look good, lift good.
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Recipe: Wagon Wheels
Rationalizing the Swing: Why the American Swing Is Wrong
Have American Parents Got It All Backwards?
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WOD
Lift:
EZ Strength 2.0
L1:
15 Swings
8 Ring Rows
Jog Maaco and Back
12 swings
7 Ring Rows
Jog Maaco and Back
9 Swings
6 Ring Rows
Jog Maaco and Back
6 Swings
5 Ring Rows
Jog Maaco and Back
Sweat:
4 Rounds:
15 2KB Cleans
15 Kettlbell Push Ups
Jog 200 meters
Rest 1 minute b/t rounds
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Donny Shankle on The Importance of Changing Your Training Environment
Ric Rabourn Deadlift 315 lbs x 35 reps
Swiss Paleo’s Bugs Bunny Hasenpeffer Stew
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WOD
Lift:
Push / Pull EDT
Max Ladders in 12 min: 4,3,2,1 Pull Ups & Dips
L1:
AMRAP 8 minutes:
15 Hand to Hand Swings
1 length, Bear Crawl
Single Arm Racked Carry, fence & back
Sweat:
AMRAP 10 minutes:
10 Split Stance Alternating DB Snatch
1 length, loaded (KB) Bear Crawl
Farmers Carry, fence & back
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Arnold Schwarzenegger – “Anything is possible if you believe in yourself” (Video)
Paleo Solution Podcast #181 – Dr. Kirk Parsley
Mushroom and Bacon “Risotto”
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WOD
Lift:
EZ Strength 2.0
L1:
On the minute for 10 minutes:
Even minutes: 8 Goblet Squats
Odd minutes: 12 Kettlebell Swings
Sweat:
On the minute for 14 minutes:
Even minutes: 4 Power Swings (heavy) + 4 Box Jumps
Odd minutes: 12 Kettlebell Swings (light)
