20 October 14

tony pwr cln 2 panel
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One more reason to get a good night’s sleep (Video)
 
How Exercise May Protect Against Depression
 
Crockpot Paleo Pork and Pumpkin Chili
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4-5 Rounds:
5 DB Snatch/arm
10 Lunges/leg
300m Run
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
7 Rounds:
10 Plate Overhead Lunges
75 meter Hill Sprint
 
Rest 1 minute b/t rounds
 

18 October 14

annie t2b
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Aleksey Lovchev 200kg/440# Snatch (Video)
 
Should We Teach Plato in Gym Class?
 
Weeknight Roast Chicken
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Four rounds for time of:
15 Squats
15 Swings
15 Burpees
Run 300 meters
 
LII Strength:
Weighted Chins
2-2-2-2-2-2
 
LII Conditioning:
Hero WOD “Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge steps
Run 400 meters
 

17 October 14

dhs & pendlay
—-
The New Injury-Proofing Rules for Runners
 
Chocolate Pumpkin Chiffon Pudding
 
Vasiliy Polovnikov Back Squat 295kg/649# x 5 (Video)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds of:
Minute 1: 16 KB Swings
Minute 2: 8 Single Arm KB Swings (L)
Minute 3: 16 KB Swings
Minute 4: 8 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
3 Rounds of:
Minute 1: 25 KB Swings
Minute 2: 12 Single Arm KB Swings (L)
Minute 3: 25 KB Swings
Minute 4: 12 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LIII Conditioning:
3 Rounds of:
Minute 1: 5 Chest Slap Push Ups + 25 KB Swings
Minute 2: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (L)
Minute 3: 5 Chest Slap Push Ups + 25 KB Swings
Minute 4: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (R)
Suggested RX: Men(32/24 kg) Women(24/16 kg)
 

16 October 14

brad and tiff snatching
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Luis Mosquera (bwt: 62kg) 160kg/352# Power Clean + Jerk (Video)
 
Make Meat Mandatory: For a Better Body and a Longer (Stronger) Life
 
Ooey Gooey Chocolate Chip Pumpkin Bars
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Run 300 meters
-then-
10-9-8-7-6-5-4-3-2-1
Goblet Squats
Situps
-then-
Run 300 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Run 400 meters
-then-
10-9-8-7-6-5-4-3-2-1
Overhead Squats
Toes to Bar
-then-
Run 400 meters
 

15 October 14

michelle OHS
—-
James Tatum 158kg/347# Block Snatch (Video)
 
How To Work Out Like The All Blacks, The Fittest Rugby Team In The World
 
Dairy Free Pumpkin Spice Creamer
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
12 min AMRAP:
10 2DB Thruster
50 Single Unders
Goblet Rack Walk (fence + back)
 
LII Strength:
Axle Deadlifts
work up to 3RM
 
LII Conditioning:
4 Rounds:
Bar Complex* + 25 Double Unders
*3 Hang Clean, 4 Push Press, 5 Front Squats
 
Notes: put the bar down = 10 burped penalty
 

14 October 14

big kevin 365
—-
Rise and Shine: What kids around the world eat for breakfast.
 
Deadlift Technique: How to Take the Tension Out of the Bar (Video)
 
Peachy Legs
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For Time:
300m Run
2 Rounds of:
20 Lunges
15 KB Swings
10 Ring Rows
Then..
300m Run
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
For Time:
400m Run
30 Overhead Plate Lunges
15 Single arm KB Cleans
15 Overhead Plate Lunges
30 Single arm KB Cleans
400m Run
 

13 October 14

kalman bb oh
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Regular Schedule today!

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Sleep Your Way Thin
 
Salami Vinaigrette
 
Five Strength Training Moves to Build Your Core
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
1-2-3-4-5-4-3-2-1
Deadlift
2-4-6-8-10-8-6-4-2
Burpees
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
1-2-3-4-5-4-3-2-1
Deadlift
Burpee Box Jumps
 
suggested RX’d: Men – 1.5x bwt, Women – 1.25x bwt
 

11 October 14

tiff sn ext
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Whole30 Challenge initial meeting goes this Sunday at 12 October at 11am here at CFSS!

—-
More Important Than Talent
 
Paleo Sweet Potato Gratin
 
Don’t Worry, Get Botox
—-

WOD

 
LI Strength:
Barbell Press
5-5-5-5
 
LI Conditioning:
Four rounds for time of:
15 Squats
15 Swings
15 Burpees
Run 300 meters
 
LII Strength:
Weighted Chin Ups
5-4-3-2-1
 
LII Conditioning:
Hero WOD “Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge steps
Run 400 meters
 

10 October 14

guys in the hookgrip warm up area
—-

Whole30 Challenge initial meeting goes this Sunday at 12 October at 11am here at CFSS!

—-
Kelley Starrett’s Back Pain Relief Template (Video)
 
17 hours, 2 sports, 10,000 calories a day
 
Mina Harissa Chicken & Butternut Squash
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 rounds:
Sled Pushes (high / low)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 rounds:
Sled Suicides
 

9 October 14

marcos jerk
—-

Whole30 Challenge initial meeting goes this Sunday at 12 October at 11am here at CFSS!

—-
The Ascent of Alex Honnold (Video)
 
Here’s What Normal People Can Eat To Follow The LeBron James Diet
 
Pumpkin Pancakes from Practical Paleo
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Perform one set every 90 seconds
5 2KB Front Squat + 10 Sit ups
 
if the weight feels good, go up
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10→1 Front Squats
Perform 1 set every 90 seconds, adding weight each round
 
Start around 65% 1RM