19 July 14

chris cln extension
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Ben Cima leads USA Rugby all-American team to Argentina before studying at Maryland
 
<a href="Lauren Fisher 115kg/253# Jerk (Video)
 
End of Summer Cobb Salad
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WOD

 
LI Conditioning:
Partner WOD
AMRAP 20 minutes:
5 Deadlifts
7 Burpees
7 Box Jumps
 
do as a partner WOD, alternating every full round
 
LII Conditioning:
“McGhee”
AMRAP 30 minutes:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
 
do as a partner WOD, alternating every full round
 

18 July 14

afia bb fs
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Hanging up His Shoes (Video)
 
C.J. Cummings, 14 years old, is America’s next great weightlifter
 
Classic (Paleo) Diner-Style Home Fries
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
10 Kettlebell Suitcase Deadlifts
1 Sled Push (high / low)
 
Rest 2 minutes b/t rounds
 
LII Strength:
Wendler
Cycle 5, Week 1
 
LII Conditioning:
4 Rounds:
1 Legless Rope Climb
1 Sled Push (high / low)
 
Rest 2 minutes b/t rounds
 

17 July 14

jen k @ crossfit sidewinder

Never home, but always reppin’: Jen in Pensacola, FL!

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2014 CrossFit Games Individual Events
 
Kacy Catanzaro at the 2014 Dallas Finals | American Ninja Warrior (Video)
 
Southwest Turkey Sliders over Spicy Avocado Slaw
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
10 Single Arm KB Swings, Left
6 Single Arm DB Push Press, Left
10 Single Arm KB Swings, Right
6 Single Arm DB Push Press, Right
 
LII Strength:
Wendler
Cycle 5, Week 1
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Double Unders
Overhead Squats
 

16 July 14

chuck ball slam
—-
Ilya Ilyin 195kg/429# Block Snatch (Video)
 
7 Recent Food Epiphanies That Set Me Free
 
Shrimp with Citrus Avocado Mash
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
300 meter Run
20 Lunges (total)
15 Anchored Situps
10 Ring Rows
 
LII Strength:
Wendler
Cycle 5, Week 1
 
LII Conditioning:
Run 800m
30 Lunges
12 Toes to Bar
10 Burpees
Run 400m
30 Lunges
12 Toes to Bar
10 Burpees
Run 200m
30 Lunges
12 Toes to Bar
10 Burpees
 

14 July 14

throwdown rack walk
—-
Lauren Fisher 120.5kg/265# Front Squat (Video)
 
The Law of First Bites
 
Spiced-Nut Vanilla Coconut Ice Cream
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Every minute, complete the following:
5 Ball Slams, then
Minute 1: 1 Dumbbell Push Press
Minute 2: 2 Dumbbell Push Press
Minute 3: 3 Dumbbell Push Press

continue until you cannot complete all reps within one minute
 
LII Strength:
Wendler
Cycle 5, Week 1
 

LII Conditioning:
Every minute, complete the following:
5 Ball Slams, then
Minute 1: 1 Dumbbell Thruster
Minute 2: 2 Dumbbell Thrusters
Minute 3: 3 Dumbbell Thrusters

continue until you cannot complete all reps within one minute
 

12 July 14

al front squat
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New on Discovery TV: American Muscle (Video)
 
CrossFit: A Sport of Specificity
 
Spicy Tuna Cakes
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Partner WOD
6 Rounds (3 per partner)
10 KB Suitcase Deadlifts
12 Lunges / leg
300m Run
 
LII Strength:
Front Rack Barbell Lunge
6 reps / leg
 
LII Conditioning:
Partner ‘Nancy’
8 Rounds (4 per partner)
15 Overhead Squats (95/63)
400m Run
 

11 July 14

ladies high five
—-
Adam Maligov 185kg Snatch (Video)
 
4 Tips to Improve Your Rowing Technique
 
Vanilla Cream Mango Milkshake
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
2 Rounds
1 minute: Air Squats
Rest 1 minute
1 minute: Ball Slams
Rest 1 minute
1 minute: Burpees
Rest 1 minute
1 minute: Row (cals)
Rest 1 minute
 
LII Strength:
Dumbbell Muscle Snatch
5-5-5-5-5
or Wendler Make-up
 
LII Conditioning:
2 Rounds
1 minute: Barbell Thrusters, 75/43 lbs
Rest 1 minute
1 minute: Double Unders
Rest 1 minute
1 minute: Single Arm Swings
Rest 1 minute
1 minute: Row (cals)
Rest 1 minute
 

10 July 14

JD in chicago!

Never home, but always reppin’: El Jefe in Chicago!

—-
How Finland Keeps Kids Focused Through Free Play
 
A Q&A with Hafþór Júlíus Björnsson (AKA: The Mountain from Game of Thrones and the World’s Second Strongest Man)
 
Berries and Whipped Coconut Cream
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WOD

 
LI Conditioning:
4 Rounds:
8 Dumbbell Push Press
1 Sled Push (high / low)
 
Rest 2-3 minutes b/t rounds
 
LII Conditioning:
5 Rounds:
5 Weighted Pull Ups
1 Sled Push (high / low) Heavy!
 
Rest 2-3 minutes b/t rounds
 

9 July 14

7.8.14 post rain run crew!

At CFSS we don’t let the weather dictate our workouts. 630 WOD crew post-running in the rain and loving it!

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Zoe Pablo Smith 160kg Squat (Video)
 
7 Ways to Make Yourself More Coachable
 
Pesto & Shallot Hasselback Grilled Sweet Potatoes
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
5 2KB Front Squats
7 Burpees
12 Ball Slams
 
LII Strength:
Hang Power Clean (knee)
or Wendler Make-up
 
LII Conditioning:
5 Rounds:
5 Hang Power Cleans
12 Ring Push Ups
15 Ball Slams
 
Rest 1 minute b/t rounds
 

8 July 14

christian cln pull
—-
Ilya Ilin 230kg Clean & Jerk (Video)
 
Working Out Isn’t Enough: Advice for Desk Workers
 
Chimichurri aka Magic Sauce
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Dumbbell Push Press
 
LII Strength:
3 Press + 3 Push Press
or Wendler Make Up
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Double Unders
Overhead Squats