10 April 18

charles clean deadlift
___________________________________________________________________________________________________________________
How This Woman Rides 20,000 Miles a Year on Her Bike (Video)
 
Older, Fitter: How To Keep Working Hard As You Age
 
Paleo Hamburger Salad
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

DB Goblet Squat 4×8 reps
KB RDL 4×8 reps
 

LI Conditioning:

AMRAP 10 minutes:
6 Hang Power Snatches / arm
9 Ball Slams
12/9 Calorie Row
 

LII Strength:

Back Squat 8RM
 

LII Conditioning:

AMRAP 10 minutes:
10 Calorie Row
10 Toes to Bar
10 Push Press
 
Rx: M – 115# | F – 75#
 

9 April 18

dana warmup jerk
___________________________________________________________________________________________________________________
Inside the Leaderboard: The 2018 CrossFit Open (Video)
 
When Should We Eat?
 
Roasted Beet & Carrot Salad With Honey Thyme Vinaigrette
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Alternating EMOM 20 minutes:
High Hang Power Clean x3 + Thruster x5
2KB Suitcase Deadlifts x8
 

LII Strength:

Alternating EMOM 10 minutes:
Power Clean x3
Jerk x3
Alternating EMOM 10 minutes:
Power Clean + Hang Clean + Front Squat
Jerk x2
 

Conditioning:

Time Trial:
500m Row!
 

7 April 18

March 2018 PR BoardMarch PR’s are in the record books! Set goals, smash them, rejoice, repeat. What are you going to improve upon now that the open is over and spring is upon us? Reflect, write it down, and get after it!

___________________________________________________________________________________________________________________
CrossFit.com | Out of the Box, Ep. 1: Tokyo (Video)
 
CrossFit Community Shocked to Discover Sports Favor Specific Body Types
 
Blueberry Protein Smoothie Bowl
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Dumbbell Thruster x6
Reaching Deadbug x10 total
Gymnastics Swing Practice
 

LI Conditioning:

AMRAP 10 minutes:
1,2,3,…
Ball Slam
Kettlebell Swing
Burpee
Lunge / Leg
 

LII Strength:

Overhead Squat x6
Toes To Bar Practice
 

LII Conditioning:

For time:
10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Wall Balls
Calorie Row
 
Rx: M – 20# | F – 14#
 

6 April 18

marcos b&w jerk
___________________________________________________________________________________________________________________
Mat Fraser and Josh Bridges do Open Workout 18.5 (Video)
 
BMI Is A Terrible Measure Of Health
 
Deconstructed Stuffed Bell Pepper Bowl
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Push Press + Front Squat
4+4, 4 sets
 

LI Conditioning:

Partner WOD – AMRAP 14 minutes:
14 Trap Bar Deadlift
14 Sandbag Front Squats
14 Jumping C2B Pull Ups
14 Burpees
 

LII Strength:

Front Squat + Jerk
3+3, 4 sets
 

LII Conditioning:

Partner WOD – For time:
50 Alternating Power Clean
50 Lateral Jump Burpees
50 Front Squats
50 Ball Slams
 
Rx: M – 135#/35# | F – 93#/25#
 

5 April 18

March '18 Elements Grads

New Elements grads Brandon, Chris, and Erik: official bear crawling, ‘bell swinging, beasts! Great job, guys!

___________________________________________________________________________________________________________________
CrossFit | Kai Rainey: 720 Hours (Video)
 
Why I Run In Prison
 
Turmeric and Ginger Fish
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Clean Grip Deadlift, TNG
3×8
 

LI Conditioning:

AMRAP 10 minutes:
8, 12, 16 reps
Hang Dumbbell Power Snatch (total)
Alternating Lunges (total)
Long Lunge Rows (total)
Air Squats
 

LII Strength:

Axle/Fat Gripz Deadlift
3×8
 

LII Conditioning:

AMRAP 10 minutes:
1,2,3,… DB Snatch + 1,2,3,… DB OH Lunge, L
1,2,3,… DB Snatch + 1,2,3,… DB OH Lunge, R
1,2,3,… Burpee Box Jump
 
Rx: M – 50DB | F – 35DB
 

4 April 18

Kettlebells outside
___________________________________________________________________________________________________________________
VICE Sports | A Century In The Making: Temba Bavuma (Video)
 
10 Things Every Man Must Do Before He Dies
 
Honey Sriracha Brussels Sprouts
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

DB Goblet Squat 4×10
KB RDL x10
 

LI Conditioning:

5 Rounds:
200m Run / 250m Row
8 Ring Rows
8 DB Push Press
8 Ball Slams
 

LII Strength:

Back Squat
3×8
 

LII Conditioning:

5 Rounds:
8 2KB Clean + Push Press
10 Hand Elevated Push Up
12 Ball Slam
200m Run / 250m Row
 
Rx: M – 20kg/35# | F – 12kg/25#
 

3 April 18

18.4 Group Photo

CrossFit Open 18.4 Squad!

___________________________________________________________________________________________________________________
Road to the CrossFit Games Ep. 18.01: Annie, Sara & Katrin — Nordic Goddesses (Video)
 
When a Stress Expert Battles Mental Illness
 
Pad Thai Shrimp Lettuce Cups
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Alternating EMOM 20 minutes:
High Hang Power Clean x2 + Push Press x3 + Front Squat x4
Power Swing x10
 

LII Strength:

Alternating EMOM 20 minutes:
Hang Power Clean x3
Push Press x3
 

Conditioning:

Time Trial:
1K Row!
 

2 April 18

JD + Laura Sunset Pillbox hike, Haleiwa HI

Hardly home, but always reppin’: JD and Laura on the Sunset Pillbox Trail, Haleiwa, HI!

___________________________________________________________________________________________________________________
CrossFit.com | China’s Running and CrossFit Boom (Video)
 
Trainer Quietly Adjusts Workout After Annihilating First Class of the Day
 
Tuna Poke Recipe
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Dumbbell Step Ups x5/leg
Flexed Arm Hang (max time)
Box Jump Practice
 

LI Conditioning:

AMRAP 10 minutes:
15 Kettlebell Swings
10 Seesaw Press (total)
15 Sit Ups
75 Single Unders
 

LII Strength:

OH Barbell Lunge x5/leg
Chin Up x3-5 + Flexed Arm Hang (max time)
 

LII Conditioning:

For time:
50-40-30-20-10 Double Unders
15-12-9-6-3 Toes to Bar
10-8-6-4-2 Deadlifts
 
Rx: M – 225# | F – 153#
 

31 March 18

lukas pre-jerk
___________________________________________________________________________________________________________________

Easter Schedule: No Classes on Sunday, 4/1!

___________________________________________________________________________________________________________________
VICE Sports | Inside Powerlifting’s Most Exclusive and Controversial Gym (Video)
 
If You Stop Thinking Of Exercise As A Way To Lose Weight, You May Actually Enjoy It
 
Chicken Chile Verde
___________________________________________________________________________________________________________________

WOD

 

Strength:

Push Press 4×6
Band Pull Apart x20
 

LI Conditioning:

Partner WOD – AMRAP 16 minutes:
90 Kettlebell Swings
70 Empty Bar Thruster
50 Ball Slams
30 Calorie Row
 
-Partition as desired-
 

LII Conditioning:

Partner WOD – For time:
200 Double Unders
150 Wall Balls
100 Pull Ups
50 Alternating Deadlifts
 
-Partition as desired-
 
Rx: M – 225# | F – 153#
 

30 March 18

mat dumbbell push press
___________________________________________________________________________________________________________________

Easter Schedule: No Classes on Sunday, 4/1!

___________________________________________________________________________________________________________________
Cleared Hot Podcast #34: Rich Froning
 
Dan John | My Game Changers
 
Earl Grey Peach Cake
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Trap Bar Deadlift
3×8 reps
Banded Glute Bridge x15
 

LI Conditioning:

AMRAP 8 minutes:
6 2KB Front Squats
9 Burpee Sprawls
12 Kettlebell Swings
 

LII Strength:

Power Clean + Hang Full Clean
1+2, 4 sets
 

LII Conditioning:

3 Rounds:
10 Toes to Bar
10 Front Squats
10 Lateral Jump Burpees
 
Rx: M – 165# | F – 105#