11 April 19

Rachel F DB step up
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2019 Arnold Strongman Classic | Stone to Shoulder (Video)
 
Heat Slows You Down. Even When It’s Not Real.
 
Blackout Cookies
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WOD

 

Strength:

Box Jumps x3-5 + SA KB Swing x6 / arm
2KB Rack Reverse Lunges x6 / leg + Power Swing x8
 

LI Conditioning:

AMRAP 15 Minutes:
15/12 Calorie Row
12 Sit Ups
9 Ball Slams
6 2KB Dead Stop Cleans
 

LII Conditioning:

AMRAP 15 Minutes:
8 2KB Dead Stop Clean
8 Ball Slams
8 Toes to Bar
10, 15, 20,… Calorie Row
 
Rx: M – 35#/20kg | F – 25#/12kg
Rx+: M – 24kg | F – 16kg
 

10 April 19

Gregg Wade Kettlebell Swings
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Jocko Willink | Knowing When To Check Your Ego (Video)
 
How to Start a Running Routine
 
Instant Pot Chinese Beef Stew
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WOD

 

Strength:

Sumo Deadlift 6RM
Rope Climb Practice
 

LII Strength:

Deadlift 1RM
Rope Climb Practice
 

Accessory:

3-4 Rounds:
Farmers Carry x2 laps
Weighted Plank x:30-:45
Ring Rows x10-15
 

9 April 19


March PR’s are in the record books! Set new goals, smash them, rejoice, repeat. What new personal bests do you plan to accomplish this month?

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Loredana Toma 2018 Worlds Training Session (Video)
 
Women In The Weight Room – How Things Have Changed
 
Burnt Bitter Orange
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WOD

 

Strength:

Sandbag Get Up x1 / arm
Handstand Hold
 

LI Conditioning:

Partner WOD – AMRAP 20 Minutes:
200m Run
50 Single Unders
16 Alternating Lunges
8 DB Floor Press
8 Jumping Pull Ups
 
-Run with your partner; alternate full rounds-
 

LII Conditioning:

Partner WOD – AMRAP 20 Minutes:
200m Run
25 Double Unders
20 Alternating OH Plate Lunges
15/12 Push Ups
10 Pull Ups
 
-Run with your partner; alternate full rounds-
 
Rx: M – 45# | F – 25#
 

8 April 19

Team EJBB @ Cap City '19

Team El Jefe Barbell at the 2019 Cap City Open!

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Training through injury: Easing Back In | Paying the Man Ep.012 (Video)
 
Are You Overdosing on Caffeine?
 
Easy Meals I Make At Home In Under 30 Minutes
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WOD

 

LI Strength:

Paused Front Squat 3RM
Rope Climb Practice
 

LI Conditioning:

AMRAP 7 Minutes:
7 Kettlebell Swings
7 Air Squats
7 Ball Slams
 

LII Strength:

Front Squat 1RM
Rope Climb
 

LII Conditioning:

AMRAP 7 Minutes:
7 Kettlebell Swings
7 Wall Balls
 
Sc: M – 24kg/14# | F – 16kg/10#
Rx: M – 32kg/20# | F – 24kg/14#
 

6 April 19

lynn b snatch
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ROGUE Legends Series: Terry Todd / Trailer (Video)
 
Is It Ever Too Late to Pursue a Dream?
 
21 Recipes for Delicious Paleo Italian Food
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WOD

 

LI Strength:

Farmers Carry x2 laps
SA Bottoms Up Rack Carry x1 lap / arm
Wall Walk x2
 

LI Conditioning:

For Time:
300m Run
4 Rounds of:
4 Push Ups
8 Ring Rows
12 Air Squats
Row 350 meters
4 Rounds of:
4 Push Ups
8 Ring Rows
12 Air Squats
300m Run
 

LII Conditioning:

For Time:
400m Run
5 Rounds of “Cindy”
Row 500m
5 Rounds of “Cindy”
400m Run
 

5 April 19

Josh K Kettlebell Swings
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People Who Brag and Post About Their Fitness (Video)
 
Get Yourself a Nemesis
 
Easy Sheet Pan Maple Mustard Salmon & Veggies
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WOD

 

Strength:

~8:00 of Alternating Turkish Get Ups
 

LI Conditioning:

6 Rounds:
9 Kettlebell Swings
5 2DB Press
12 Kettlebell Swings
7 Ring Rows
15 Kettlebell Swings
 
-Rest 90 seconds between rounds-
 

LII Conditioning:

6 Rounds:
10 Kettlebell Swings
5 2DB Press
15 Kettlebell Swings
10 Push Ups
25 Kettlebell Swings
 
-Rest 90 seconds between rounds-
 
Suggested Rx: M – 24kg/45DB | F – 16kg/30DB
 

4 April 19

yasaman db jerk
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Aaron Donald’s Basement Gym Shaped Him Into The Player He Is Today (Video)
 
4 Laws of Muscle
 
Instant Pot Apple Butter
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WOD

 

LI Strength:

Press 3×3
Chin Up Practice x3-5 sets
 

LI Conditioning:

4 Rounds:
10 SA DB Clean + Jerks (total)
10 Ball Slams
200m Run
 
-Rest 1:00 after each round-
 

LII Strength:

Push Press 3×3
Chin Up x3-5 sets
 

LII Conditioning:

5 Rounds:
7 Push Jerk
7 Ball Slams
200m Run
 
-Rest 1:00 after each round-
 
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#
 

3 April 19

gregg m floor press
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Jocko Willink | Guide to Waking Up Early, Staying Alert and Keeping the Peace (Video)
 
The Summa Liftologica of Daniel John
 
Vegetable Beef Soup
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WOD

 

LI Conditioning:

For Time:
30 Calorie Row
30 Burpee Sprawls
30 DB Snatches (total)
30 Sit Ups
30 Kettlebell Swings
30 Ball Slams
30 2DB Thrusters (total)
30 Alternating Lunges (total)
 

LII Conditioning:

CrossFit Silver Spring “Dirty 30” – For Time:
30 Box Jumps, 20″”/24″” box
30 Pull Ups
30 Overhead DB Lunges, 50#/35#
30 Dumbbell Snatches, 50#/35#
30 Knees to Elbows
30 Ball Slams 35#/25#
30 Kettlebell Swings, 32kg/24kg
30 Wallballs, 20#/14#
30 Burpees
30 Double Unders
 
Sc: M – 40DB/28kg | F – 25DB/20kg
Rx: see above
 

2 April 19

March 2019 Elements Graduation

New Elements grads Tyler and Cooper: official bear crawling, ‘bell swinging, beasts! Great job, fellas!

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Jenny Arthur (75kg, USA) Clean & Jerks 125kg/275# x2 (Video)
 
Disconnecting Calories From Exercise
 
Paleo Soft Pretzels
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WOD

 

LI Strength:

Sumo Deadlift 2×6
Chin Up Practice x3-5 sets
 

LI Conditioning:

AMRAP 13 Minutes:
7 Plate Front Rack Lunges / leg
11 DB Floor Press
15 Plate G2OH
75 Single Unders
 

LII Strength:

Deadlift 1×2, 3×1
Chin Up x3-5 sets
 

LII Conditioning:

AMRAP 13 Minutes:
7 Sandbag Lunges / leg
11 K2E
15/12 Push Ups
35 Double Unders
 
Rx: M – 60# | F – 40#
 

1 April 19

breanna weighted step ups
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Paying the Man Ep. 010 | Training Through Injury (Video)
 
The ABC’S of CBD
 
Sriracha Chicken Salad
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WOD

 

LI Strength:

Paused Front Squat + Front Squat x2+2
Chin Up Practice x3-5 sets
 

LI Conditioning:

Every 1:30 for 8 Rounds:
5 Banded Pull Ups
5 2KB Swings
5 2KB Dead Clean & Thruster
 

LII Strength:

Front Squat 3×2
Chin Up x3-5 sets
 

LII Conditioning:

Every 1:30 for 8 Rounds:
5 Box Jumps (30”/24”)
5 Overhead Squats
7 Unbroken Toes to Bar
 
-If you come off the pull up bar, your set is terminated. Score is total number of T2B completed in the 8 rounds-
 
Sc: M – 95# | F – 63#
Rx: M – 115# | F – 75#
Rx+: M – 135# | F – 93#