10 December 14

guys holiday party deep thoughts
—-

Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

—-
Zhassulan Kydyrbaev 229kg Clean & Jerk (Video)
 
Rickson Gracie: When you train, you should put more emphasis on learning than on competing with your partner
 
3 New Recipes You’ve Gotta Try
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
20 Situps
10 SA KB Swings, L
5 SA KB Front Squats
10 Ring Rows
10 SA KB Swings, R
5 SA KB Lunges / leg
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 Rounds:
12 Knees to Elbows
8 SA KB Cleans, L
6 SA KB Lunges / leg
12 Push Ups
8 SA KB Cleans, R
6 SA KB Lunges / leg
 

9 December 14

2014 cfss holiday party

2014 Holiday Party in the books, thanks to everyone who came for making it so memorable!

—-

Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

—-
Lauren Fisher (-63kg, USA) 108kg/238lb Clean at the 2014 University World (Video)
 
Exercise Improves Learning and Memory
 
Eggnog
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
Row 250 meters
Rest 2 minutes
 
LII Strength:
Pause Front Squat (5 secs.)
3-3-3-3-3
 
LII Conditioning:
4 Rounds:
Row 500 meters
Rest 3 minutes
 
Score for row is slowest 500 meter split time
 

8 December 14

michael bb oh
—-

Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

—-
Angela Parra (-58kg, USA) 108kg/238lb Jerk at the 2014 University Worlds (Video)
 
The Chalk, The Whole Chalk, and Nothing but the Chalk
 
Sunnyside Salad
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Partner WOD
Complete as many rounds as possible in 20 minutes
3 Dumbbell Cleans
6 Dumbbell Push Press
9 Air Squats
 
Perform as teams of 2, alternating work/rest each round
Alternate full rounds
 
LII Strength:
Clean Deadlift + Shrug
3′s
 
LII Conditioning:
Partner WOD
AMRAP 20 minutes:
3 Power Cleans
6 Push Ups
9 Air Squats
 
Alternate full rounds
 
Rx: 135/93#
 

6 December 14

kyle in florence!

Never home, but always reppin’: Kyle in Florence, Italy!

—-

Reminder: The annual CFSS Holiday Party & Potluck is tonight, starting at 630pm here @ CFSS. Don’t forget to wear your most ‘festive’ holiday sweater for the annual gym calendar shoot!

—-
In CrossFit Or Olympic Lifting, Lauren Fisher Is A Powerful Presence
 
How Gut Bacteria Help Make Us Fat and Thin
 
Bacon Trail Mix
—-

WOD

 
LI Strength:
Barbell Press
5-5-5-5
 
LI Conditioning:
Alternating EMOM 16 minutes:
30 seconds: Row (cals) / Rest 30 seconds
30 seconds: Max Ball Slams / Rest 30 seconds
Score is cals + slams
 
LII Strength:
Push Press
4×4
 
LII Conditioning:
Alternating EMOM 20 minutes:
30 seconds: Row (cals) / Rest 30 seconds
30 seconds: Max burpee box jumps / Rest 30 seconds
Score is cals + burpee box jumps
 

5 December 14

kevin rowing
—-

Reminder: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th at 630pm here @ CFSS. Don’t forget to wear your most ‘festive’ holiday sweater for the annual gym calendar shoot!

—-
10 Deadlift Trade Secrets
 
A Balancing Act
 
Shrimp and Mussel Fra Diavolo
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 15 minutes:
5 Ring Rows
10 Kettlebell Swings
15 Situps
20 Lunges (alternating; total)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 15 minutes:
5 Pull Ups
10 Push Ups
15 KB Swings
20 Lunges (alternating; total)
 

4 December 14

november PR's!

November PR’s in the books!

—-

Reminder: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th at 630pm here @ CFSS. Don’t forget to wear your most ‘festive’ holiday sweater for the annual gym calendar shoot!

—-
9 Steps to Becoming a Real Weightlifter
 
A Lack of Bacteria Can Make You Overweight
 
Sweet Potato Tater Tots
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
12-10-8-6-4-2
DB Thrusters
6-5-4-3-2-1
Burpees
 
LII Strength:
4 sets for load:
1 Hang Clean / 2 Push Jerk / 3 Front Squats
 
LII Conditioning:
For Time:
30 Dumbbell Snatch (total)
30 Burpees
15 Dumbbell Snatch (total)
15 Burpees
 

3 December 14

adam pause front squat
—-

Mark your calendars: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th at 630pm here @ CFSS!!

—-
David Garcia 220kg/484# Clean (Video)
 
Sleep Deprivation Is Killing You and Your Career
 
Paleo Mini Bagels
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 Box Jumps
7 2KB Deadlifts
9 Ball Slams
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
9-6-3-6-9
Front Squats (heavy)
Push Ups (2x reps)
 
Rx: 165 lbs / 103 lbs
 

2 December 14

class warming up
—-

Mark your calendars: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th at 630pm here @ CFSS!!

—-
Lauren Fisher 118kg/260lb Split Jerk PR (Video)
 
A Call to Action for CrossFitters: The Prioritization of Gymnastics Movements and Standards
 
Sweet Potato Tater Tots From Frugal Paleo
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
Row 1:00 min for max meters
 
-rest 2 mins between rounds-
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
For Time: 150 meter sprint
Rest 2 minutes
For Time: 250 meter sprint
Rest 2 minutes
For Time: 500 meter sprint
Rest 2 minutes
For Time: 250 meter sprint
Rest 2 minutes
For Time: 150 meter sprint
 

1 December 14

carmen in china

Never home, but always reppin’: Carmen in Mutianyu Great Wall, China!

—-

Mark your calendars: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th at 630pm here @ CFSS!!

—-
Dmitry Klokov 190kg Hang Snatch (Video)
 
Dr. Kelly Starrett’s 12 “Ready to Run” Standards for Injury Prevention and High Performance Running
 
Pumpkin Cinnamon Cheesecake
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Complete as many rounds as possible in 20 minutes
10 Dumbbell Push Presses
10 Kettlebell Swings
10 Air Squats
 
Perform as teams of 2, alternating work/rest each round
 
LII Strength:
Weighted Pull Up / Handstand Work
5-4-3-2-1 / rep work or static holds
 
LII Conditioning:
“Jack”
AMRAP 20 minutes:
10 Push Press (115/83#)
10 KB Swings (24/16kg)
10 Box Jumps (24/20)
 

29 November 14

11.24 elements grads

New Elements grads Paul, Bryan, Ari, and Devin: official bear crawling, ‘bell swangin’, beasts! Great job, guys!

—-

Mark your calendars: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th here @ CFSS!!

 

Thanksgiving schedule: Saturday 9AM CrossFit Silver Spring “Total” (Max Front Squat, Push Press, & Deadlift)!

—-
2014 World Championships Training Hall Footage (Video)
 
Steve Smith Rules
 
10 hot drinks to keep you warm this winter
—-

WOD

 
LI Strength:
Work up to a 2-rep max:
Front Squat
Press
Deadlift
 
Score is the cumulative weight lifted in all 3 movements
 
LII Strength:
“CFSS Total”
Front Squat, 1-rep max
Push Press, 1-rep max
Deadlift (conventional), 1-rep max
 
Score is the cumulative weight lifted in all 3 movements