19 September 14

handstand holds
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New class schedule effective this week: Friday – 430 & 530 PM WODs, no 630PM. Saturday – 8AM WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club!

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The Iron Triathlon with Jason Khalipa and Dan Bailey (Video)
 
How To Joint a Whole Chicken
 
Take Back Control
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
10 Dumbbell Thrusters
75 Single Unders
Run 200 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
10 Dumbbell Lunges
15 Dumbbell Push Ups
25 Double Unders
Run 200 meters
 

18 September 14

ellis sn push press
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New class schedule effective this week: Friday 430 & 530 PM WODs, no 630PM. Saturday will be 8 WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club

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Chad Wesley Smith Beltless 765×2 Squat (Video)
 
The 12 Most Powerful Athletes
 
Atkilt – Spiced Ethiopian Vegetable Stew
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
3 Deadlifts
5 Lateral Jump Burpees
7 Lunges / leg
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
 
AMRAP 12 minutes:
1 Hang Power Clean
30 second HS hold
5 Goblet Squats
 
LIII Conditioning:
AMRAP 12 minutes:
1 Hang Power Clean
3 HSPU
5 Goblet Squats
 

17 September 14

sophia snatch
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New class schedule effective this week: Friday – 430 & 530 PM WODs, no 630PM. Saturday – 8AM WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club!

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Key Brain Connection Slow To Develop In Kids With ADHD
 
Highland Games World Champion, Matt Vincent Talks Training | MWOD Community (Video)
 
The Paleo Kitchen Pumpkin Waffles
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 SA KB Front Squats, Left
10 Ball Slams
5 Hang Dumbbell Snatches, Left
 
Round 2 = SA KB Front Squat & Hang DB Snatch right; alternate arms every full round
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Barbell Front Squats
Ball Slams
3/arm, every round
Dumbbell Snatches (floor)
 

16 September 14

JD cln 3rd pull
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New class schedule effective this week: Friday 430 & 530 PM WODs, no 630PM. Saturday will be 8 WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club

—-
James Tatum 186kg/409# PR Clean (Video)
 
Why Are We So Fat? The Multimillion-Dollar Scientific Quest to Find Out
 
Cuban “Mojo” Chicken
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
20 Hand ’2′ Hand KB Swings
8 Goblet Squats
Run 200 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 15 minutes:
6 SA KB Swings (Left)
12 KB Swings
6 SA KB Swings (Right)
10 Box Jumps
Run 300 meters
 

15 September 14

jaron & laura at Disney World
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Never home, but always reppin’: Jaron & Laura at Disney World!

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World’s Most Athletic Sport – Weightlifting (Video)
 
Forget football: This is the Grid League
 
Quick and Simple Stir-Fried Kale and Bacon
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Complete 7 rounds for time:
5 DB Push Press
5 Ring Rows
5 Burpees
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Complete 9 rounds for time:
5 DB Thrusters
5 Chin Ups
5 Burpees
 

13 September 14

roberto rope climb
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Jared Fleming 175kg/385# Hang Snatch (Video)
 
Exercise Helps Children With ADHD in Study
 
Paleo Lunchboxes 2014 (Part 7)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
10 SA Swings (L)
10 Ring Rows
10 Ball Slams
10 SA Swings (R)
Hill Sprint
 
*1 minute rest between rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
6 DB Snatch (R)
15 Push Ups
6 DB Snatch (L)
12 Ball Slams
Hill Sprint
 
*1 minute rest between rounds
 

11 September

marcos con catch pos
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Caleb Williams 3x Bodyweight 215kg/473# Front Squat (Video)
 
Go For The PR… Put The Work In… Repeat
 
Primal Egg McMuffin
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
On a 15 minute clock, complete….
3 Floor’2’Stand Rope Climbs
15 Kettlebell Swings
200m Run
 
Rest 1 minute between rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Every 3 minutes for 5 rounds, complete….
1 Rope Climb
25 KB Swings (moderate weight)
200m Run
 

9 September 14

August Personal Records!

August Personal Records, wow what a month! Awesome job guys!! Time to establish some new goals and hit bigger numbers in September.

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Jenny Arthur 105kg Snatches and 135kg Clean (Video)
 
Does Your Training Matter?
 
Perfectly Peelable Hard Boiled Eggs
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
1 Wall Walk
75 Single Unders
10 KB Swings (per arm)
Goblet Rack Walk (fence + back)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 Rounds for time (time cap 15 minutes)
2 Wall Walks
20 Double Unders
8 SA Swings (per arm)
SA Rack Walk (maaco + back)
 

8 September 14

team meat squad @ crossfit sterling!

Team El Jefe Barbell training with our friends over at CrossFit Sterling!

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12pm WOD today, see you there!

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CrossFit Team Series: Week 1 With Rogue Fitness Black (Video)
 
CrossFit, Firefighting, Baseball: The Wild Ride of Team USA Star Tamara Holmes
 
Paleo Lunchboxes 2014 (Part 6 of 7)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 5 minutes:
5 Ball Slams
5 Burpees
 
LII Strength:
Work up to a max for the day:
3 Front Squat
3 Push Press
3 Thruster
Shoot for 2 sets at “max” weight for the day
 
LII Conditioning:
AMRAP 7 minutes:
7 Ball Slams
7 Burpees
 

5 September 14

noon class sprinting
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Starting next week, Monday 12pm WODs! See you there!

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15 y/o Rebekah Tiler 125kg Clean & Jerk @ 69kg (Video)
 
The Health Benefits Of Weightlifting And The New Science That Supports Strength Building
 
Lamb Taco Fiesta
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
10 SA KB Swings (Left)
10 Air Squats
10 SA KB Swings (Right)
10 Ring Rows
50 Single Unders
 
LII Strength:
EZ Strength 4.0
Intermediate Template
 
LII Conditioning:
AMRAP 12 minutes:
5 SA KB Swings (Left)
10 KB Swings
5 SA KB Swings (Right)
10 Push Ups
25 Double Unders