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
—-

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
—-

Regular Schedule today!

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

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
—-

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
 

8 October 14

Eva in Newport, RI

Never home, but always reppin’: Eva in Newport, RI!

—-

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

—-
Donovan Ford 252kg/554# Front Squat PR! (Video)
 
Study: Believing You’ve Slept Well, Even If You Haven’t, Improves Performance
 
Crab Cakes with Lime Aioli
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
3 Deadlifts
5 Ring Rows
10 Lunges
15 KB Swings
 
LII Strength:
Axle Deadlifts
work up to 5RM
 
LII Conditioning:
AMRAP 15 minutes:
3 Hang Power Cleans
2 Rounds of “Cindy” (5 pull ups / 10 push ups / 15 squats)
1 Rope Climb
 

7 October 14

sisley sots press
—-

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

—-
Couch potato athletes: Why it’s hard to stay active after competition ends
 
Elite Alcohol Fueled Performance: Part II
 
Pumpkin Spice Smoothie
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
1 min Row (Cals)
Rest 30 seconds
1 min KB Swing
Rest 30 seconds
1 min Burpee
Rest 30 seconds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
3 Rounds:
1 min Row (Cals)
Rest 30 seconds
1 min Double KB Cleans
Rest 30 seconds
1 min Double Unders
Rest 30 seconds
 

6 October 14

el jefe barbell at hookgrip classic

Team El Jefe Barbell at the 2014 Hookgrip Classic in Philly this past weekend!

—-
Danny Macaskill: The Ridge (Video)
 
A Few More Reasons to Adopt the Meat and Nuts Breakfast
 
Siska’s Kitchen: Protein Pancakes
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For 12 minutes:
Farmers Carry (fence + back)
5 DB Thruster, Left
30 Single Unders
5 DB Thruster, Right
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
For 12 minutes
Ascending Ladder:
2 Barbell Push Press
2 Knees to Elbows
4 Barbell Push Press
4 Knees to Elbows
6, 6..
 
if you break up a set of either movement, immediately perform a shuttle run
 

4 October 14

10.1.14 elements grads

New Elements grads Vicky, Vincent, and Ada: official ‘bell swinging, sled pushing, studs! Great job, guys!

—-

Attention: El Jefe Barbell, our in house weightlifting team, is competing in the 2014 Hookgrip Classic Weightlifting Meet in Philadelphia this Saturday. As a result, we will only be holding an 8AM WOD this Saturday, rise and shine early if you want to get it in!

—-
Liu Yang Still Rings 2014 Gymnastics World Championships (Video)
 
Elite Alcohol Fueled Performance: Part I
 
Steak That Sizzles on the Stovetop
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Complete as many rounds as possible in 10 minutes:
1 Kettlebell Swings (moderate)
Hill Sprint 40 yards
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Complete as many rounds as possible in 12 minutes:
10 reps Kettlebell Swings
Hill Sprint 40 yards
 
Suggested Rx: 32/24kg
 

3 October 14

JD front squat
—-

Attention: El Jefe Barbell, our in house weightlifting team, is competing in the 2014 Hookgrip Classic Weightlifting Meet in Philadelphia this Saturday. As a result, we will only be holding an 8AM WOD this Saturday, rise and shine early if you want to get it in!

—-
Brawlers Crowned First Grid Champions
 
Jenny Lyvette Arthur 140kg Clean + Jerk (Video)
 
Lunch Break: 5 Paleo-Friendly Options in Washington
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Tabata Squats
-then-
Tabata Sit Ups
-then-
Run 400 meters
 
LII Strength:
Hang Clean
3-3-3-3
 
LII Conditioning:
Tabata Squats
-then-
Tabata Sit Ups
-then-
Run 800 meters