23 February 15

michelle bb oh
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The CrossFit Open 101: From Signing Up to Submitting a Score + Everything Else You Need to Know
 
Yoga for Athletes: Why Activation and Inhibition Matter More than Stretching
 
Cauliflower Sweet Potato Curry Vindaloo
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4 Rounds:
10 Calore Row
5 DB Clean + Push Press (L)
10 Ball Slams
5 DB Clean + Push Press (R)
-Rest 1 minute between rounds-
 

LII Strength:

Back Squat
4×5
 

LII Conditioning:

4 Rounds:
5 Hang Cleans
10 Ball Slams
5 Push Press
200m Row
-Rest 1 minute between rounds-
 
Rx: M – 135#/35# F – 93#/25#
 

21 February 15

brad back squat
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MWOD: Car Gnarly – How to Survive Long Days in the Car (Video)
 
Fans of CrossFit Training Brag About Extra Bulk
 
Honey Sesame Wings
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

2 Rounds
2:30 Min AMRAP:
6 Burpees
6 Lunges/Leg (alternating)
12 KB Swings
Rest 60 seconds
2:30 Min: Row (max cals)
Rest 60 seconds
 
Score is rounds completed + cals rowed
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

2 Rounds
3 Min: Row (max cals)
Rest 30 seconds
3 Min AMRAP:
6 Box Jumps
9 Knees to Elbows
12 Push Ups
Rest 30 seconds
 
Score is rounds completed + cals rowed
 
Rx: M – 24″ F – 20″
 

20 February 15

holly ball slam
—-
Donovan Ford 210kg/462# Split Jerk (Video)
 
Kobe Bryant: 8Teen
 
Paleo Raw Chocolate Bites
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

5 Rounds:
5 SA DB Thruster, L
10 Ball Slams
5 SA DB Thruster, R
-Rest 1 Minute b/t rounds-
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

5 Rounds:
9 Barbell Thrusters
9 Pull ups
-Rest 1 Minute between rounds-
 
Rx: M – 95# F – 63#
 

19 February 15

2.17 wod db snatches
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19 year-old Mattie Rogers (-63kg, USA) 91kg/200lb Snatch at the 2015 USA Junior Nationals (Video)
 
Weight Loss or Not, Exercise Yields Benefits
 
Protein Banana Bread Breakfast Bars
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

12 Min AMRAP:
20 H2H Kettlebell Swings
15 Air Squats
10 Ball Slams
5 Burpees
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

15 Min AMRAP:
25 Air Squats
20 KB Dead Cleans (total)
15 Ball Slams
10 Calorie Row
 
Rx: M – 24kg/35# F – 20kg/25#
 

18 February 15

billy bb oh
—-
Marisa Inda 365lb Deadlift @ 110# bwt (Video)
 
How Exercise Changes Our DNA
 
Whole30 Approved Magic Wings
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 14 minutes:
10 KB Dead Clean + Push Press (L)
20 Lunges (alternating)
10 KB Dead Clean + Push Press (L)
10 Ring Rows
 

LII Strength:

Back Squat
5-5-5-5-5
 

LII Conditioning:

Every 2 minutes for 4 Rounds:
250m Row
Max reps in remaining time
-rest 2 minutes between rounds-
*Rounds = Max KB Swings / Max DB Push Press / Max KB Swings / Max Rep DB Push Press
 
Rx: M – 28kg/35DB F – 20kg/25DB
 

17 February 15

cfss undie run ladies

CFSS Ladies looking good at Cupid’s Undie Run this past weekend!

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Attention: 6AM / 7AM & 12PM WODs are canceled due to the ice/snow! Stay posted here and on Facebook for updates on evening classes!

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Cupid’s Undie Run 2015 – Photos!
 
8 Tips To Save Money On Healthy Food
 
Valentine’s Day Almond Butter Blondies
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

5 Rounds:
8 Goblet Squats
8 Hang DB Snatches / arm
50 Single Unders
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

AMRAP 10 minutes:
5 Front Squats
7 DB Snatches / arm
25 Double Unders
 
Rx: M – 155#/50DB F – 103#/35DB
 

16 February 15

team cfss cupid's undie run

Team CFSS at the 2015 Cupid’s Undie Run!

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President’s Day Schedule: 9AM EZ Strength, normal afternoon and evening schedule!

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2015 Live CF Games Open Announcement Venue and Athletes
 
Row Row Row Your Best
 
2 Delicious Egg-less Breakfast Recipes
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 10 minutes:
Row 200 meters
20 Kettlebell Swings
10 Burpees
 

LII Strength:

Each Arm:
1 DB Snatch
1 Hang DB Snatch
1 SA DB Push Press
1 SA DB Thruster
 

LII Conditioning:

7 Rounds:
7 OH Plate Lunges / Leg
7 T2B
7 Box Jumps
 
Rx: M – 45#/24″ F – 25#/20″
 

14 February 15

nepo 137kg
—-

Attention all Team CFSS Undie Runners: Make sure you pick up your pre-race bags and wristbands at the gym today if haven’t already!

—-
Ariel Stephens (69kg, USA) 95kg/209# Block Snatch, 123kg/271# Clean (Video)
 
Nine Years Later: What I Did Right What I Did Wrong
 
Paleo Valentines Day Menu
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

Every 2 minutes for 5 Rounds:
20 KB Swings
Row max meters in remaining time
-rest 2 minutes between rounds-
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
2x Kettlebell Swings
 
Rx: M – 28kg F – 20kg
 

13 February 15

cfss wod 2.12.15
—-

Attention all Team CFSS Undie Runners: Make sure you pick up your pre-race bags and wristbands at the gym today or tomorrow if haven’t already!

—-
Road to the Arnold – Ian Wilson, Olympic Weightlifter (Video)
 
The U.S. government is poised to withdraw longstanding warnings about cholesterol
 
Valentine’s Day Dessert Round Up
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

12 Min AMRAP:
5 2KB Deadlift
5 Hang DB Snatches / arm
15 Air Squats
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

AMRAP 15 Minutes:
20 Calorie Row
10 Lateral Jump Burpees
5 Thrusters
 
Rx: M – 135# F – 93#
 

12 February 15

team cfss @ bmore open

Team El Jefe Barbell / CFSS representin’ at the 2015 Baltimore Open this past weekend!

—-
Jon North 173.6kg/382# Snatch (Video)
 
These School Lunches From Around The World Should Embarrass The U.S.
 
Spicy Salmon Cucumber Cups
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4 RFT:
8 SA KB Cleans / 6 SA KB Front Squats, L
8 SA KB Cleans / 6 SA KB Front Squats, R
10 Ring Rows
50 Single Unders
 

LII Strength:

Overhead Squats
5-5-5-5-5
 

LII Conditioning:

4 RFT:
12 2KB Cleans
6 2KB Front Squats
8 Pullups
30 Double Unders
 
Rx: M – 20kg F – 12kg