10 November 14

lukas DL
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Aleksey Lovchev 220kg/484# Snatch off Blocks (Video)
 
A Call to Action for CrossFitters: The Prioritization of Gymnastics Movements and Standards
 
Pecan Apple Crisp
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WOD

 
LI Strength:
Hang Dumbbell Snatch
5′s
 
LI Conditioning:
For time:
20 Calorie Row
20 Burpees
20 Hang DB Snatch (total)
40 Sit Ups
20 KB Swings
20 Ball Slams
20 DB Push Press
40 Air Squats
 
LII Strength:
Dumbbell Snatch
5-5-5-5 / arm
 
LII Conditioning:
CFSS Dirty Thirty
For time:
30 Burpees
30 DB Snatch (15/arm), 50/35 lbs
30 Box Jump, 24″” box
30 OH Plate Lunge (15/leg)
30 K2E
30 DB Thrusters 35/25 lbs
30 Kettlebell Swings, 32/24kg
30 Ball Slams
30 Double Unders
30 Calorie Row
 

8 November 14

Stacy in South Africa

Never home, but always reppin’: Stacy in Table Mountain & Madikwe Game Reserve, South Africa!

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The NFL and Rugby, on Common Ground
 
Are Oats Healthy?
 
Creamy Pumpkin “Pasta”
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
Sled Sprints (hi/lo)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
6 Sets
15 Yard Sled Push (heavy) + Sprint!
 

7 November 14

6am crew rowing
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3 All-Time Badasses You Need to Know About
 
The Skinny on Fats: Benefits of Coconut Oil
 
Cranberry Orange Biscuits
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 15 minutes:
Farmers Carry (fence + back)
7 DB Thrusters
50 Single Unders
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 15 minutes:
2KB Rack Walk (fence + back)
12 DB Snatch (6/arm)
30 Double Unders
 

6 November 14

kosna pwr jerk
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Nora Jäggi 207.5kg/456.6# Deadlift at 165 lbs (Video)
 
Dental Hygiene and Heart Health
 
Paleo Pumpkin and Carrot Muffins
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
15 KB Swings
10 Ball Slams
5 Ring Rows
Row 150 meters
 
Rest 1 minute between rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
8 Overhead Squat
200m Row Sprint
 
rest 2 minutes b/w rounds
 
Rx: 135 / 83 lbs
 

5 November 14

elements grads 1 november

New Elements Rebecca, Denise, and Gargi: official bell’ swinging, sled pushing, studs! Great job, ladies!

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Pat Barber & Wes Piatt CF.com WOD Demo 23 Oct. ’14 (Video)
 
The Myth of Perfect Form
 
Zesty Ginger Dressing
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For 20 Minutes:
5 Sumo Deadlifts
Goblet Carry (fence + back)
Sled Push
-Rest as needed b/t rounds-
 
LII Strength:
Weighted Pullups
3-3-3-3
 
LII Conditioning:
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 65/53#
From 5:00-10:00 use 85/63#
From 10:00-15:00 use 105/73#
Continue adding 20/10# every 5 minutes for as long as you are able
 

4 November 14

October PR's!

October Personal Records are in the books! We hit a lot of great PR’s in October, but I want even more in November. Holiday season is right around the corner, don’t let that get in the way of your goals. Stay the course!

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Camille Leblanc-Bazinet 108kg/237# Clean & Jerk (Video)
 
How to Increase Your Pull-Up Power
 
Cabbage Chips
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 14 minutes:
12 Lunges (total)
10 Single Arm Swings, Right
6 Burpees
10 Single Arm Swings, Left
 
LII Strength:
Barbell Lunges
8 / leg, alternating (moderate)
 
LII Conditioning:
AMRAP 6 minutes:
8 Double KB Cleans
8 KB Elevated Pushups
 
-Rest 2 Mins-
 
AMRAP 6 minutes:
6 Toes 2 Bar
6 Box Jumps
 

3 November 14

mary ring row
—-
Colin Burns 170kg/374# Snatch (Video)
 
Why These Nine Famous Thinkers Walked So Much
 
Martha’s Coffee Meringue Acorns
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
12 Kettlebell Deadlifts
8 Lunges/Leg
10 Sit Ups
Run 200 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 15 minutes:
7 Box Jumps
7 OH Lunges / leg
7 Pull Ups
Run 300 meters
 

1 November 14

leah cln pull
—-
The Theory of Cumulative Stress: How to Recover When Stress Builds Up
 
Your Real Age Doesn’t Matter
 
Easy Breakfast Casserole
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Shuttle Run (fence + back)
15 H2H Transfers
12 Burpees
Shuttle Run (Maaco sign + back)
15 H2H Transfers
10 Burpees
Shuttle Run (Donohoe sign + back)
15 H2H Transfers
8 Burpees
Shuttle Run (Guardrail + back)
15 H2H Transfers
6 Burpees
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Shuttle Run (fence + back)
10 2KB Cleans
30 Double Unders
Shuttle Run (Maaco sign + back)
10 2KB Cleans
25 Double Unders
Shuttle Run (Donohoe sign + back)
10 2KB Cleans
20 Double Unders
Shuttle Run (Guardrail + back)
10 2KB Cleans
15 Double Unders
 

31 October 14

10.29 elements grads

New Elements grads Jimmy, Angel, Lynn, Amber, Rossana, Wendy, Kiara, & Lia: official bear crawling, sled pushing, beasts! Great job, guys!

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Halloween partner WOD this friday – come in costume or be prepared for a nice long AMRAP of burpees!! After class, join us for some post-WOD drinks until about 830 pm (or club soda for our whole30’ers!)!

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Donovan Ford 200kg/440# Clean x 2 (Video)
 
Exercise Is ADHD Medication
 
Savory Roasted Pumpkin with Beef Short Ribs
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For 25 Minutes:
5 Sumo Deadlifts
Goblet Carry (fence + back)
Sled Push
-Rest as needed-
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Partner Modified Kalsu:
EMOM Each Partner performs 5 Burpees
Remaining time, 1 Partner performs max Thrusters
Complete 100 total Thrusters
 
Rx: 135 / 83 lbs
 

30 October 14

charlene sled push
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Halloween partner WOD this friday – come in costume or be prepared for a nice long AMRAP of burpees!! After class, join us for some post-WOD drinks until about 830 pm (or club soda for our whole30’ers!)!

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Paul Nguyen 335kg/740# Deadlift at 75kg bwt (Video)
 
5 Deadlift Technique and Programming Lessons
 
How to Make the Perfect Steak
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
20 Situps
10 Ball Slams
Farmers Carry (fence + back)*
 
*if farmers carry is broken up, 8 air squat penalty
 
LII Strength:
Barbell Lunge 8-10/leg
 
LII Conditioning:
18-15-12-9
Ring Push Ups
Ball Slams
Farmers Carry (fence + back)*
 
*if farmers carry is broken up, 15 air squat penalty
 
Suggested Rx: M – 28kg / 20kg