10 April 14

nepo under the bar
—-
Ivan Markov 175kg Snatch + 210kg Clean & Jerk @ the 2014 European Championships (Video)
 
Carb Reloading
 
Pumpkin Chocolate Chai Protein Shakes
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
6 Ball Slams
1 Sled Push
 
Rest as needed b/t rounds
 
LII Strength:
Wendler Deadlifts
cycle 1, week 3 (3 @ 75%/3 @ 85%/3+ @ 95%)
 
LII Conditioning:
5 Rounds:
6 Ball Slams
1 Sled Push
 
Rest as needed b/t rounds
 

9 April 14

matias @ the vaticanNever home, but always reppin! Matias at the Vatican!
—-
WOD Bible: Haters ‘Gonna Hate
 
Meringues
 
Will We Ever Accept that Exercise is Often the Best Medicine?
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
AMRAP 3 minutes:
6 Lunges / Leg
8 Balls Slams
10 KB Swings
 
Rest 2 minutes between rounds, repeat for a total of 3 intervals
 
LII Strength:
Wendler Press
cycle 1, week 3 (3 @ 75%/3 @ 85%/3+ @ 95%)
 
LII Conditioning:
AMRAP 3 minutes:
3 Hang Power Clean + Push Press
3 Lateral Jump Burpees
9 Air Squats
 
Rest 2 minutes between rounds, repeat for a total of 3 intervals
 

8 April 14

elements grads 4.5.14

New Elements grads Ian, Sonali, & Kel: official sled pushing, dumbbell snatching studs! Good work, guys!

—-
“The pain of discipline is nothing like the pain of disappointment” -Justin Langer
—-
Artem Okulov 215kg Clean & Jerk (Video)
 
We Need More Disciplinarians
 
Egg-Free Paleo Macaroons
—-

WOD

 
LI Strength:
EZ Strength
 
LI Conditioning:
Shuttle Run (200 meters)
Hang DB Snatch 8 / arm
8 Burpees
Shuttle Run (200 meters)
Hang DB Snatch 8 / arm
8 Burpees
Shuttle Run (200 meters)
Hang DB Snatch 8 / arm
8 Burpees
 
LII Strength:
Wendler Squat/Press/Deadlift
cycle 1, week 3 (3 @ 75%/3 @ 85%/3+ @ 95%)
 
LII Conditioning:
Shuttle Run (200 meters)
DB Snatch 10 / arm
15 Burpees
Shuttle Run (300 meters)
DB Snatch 10 / arm
10 Burpees
Shuttle Run (400 meters)
DB Snatch 10 / arm
15 Burpees
 

7 April 14

mike in cali!Never home, but always reppin! Mike in Hermosa Beach, California!
—-
Steve Goggins Deadlift 560 x 10 reps (Video)
 
Why You Don’t Really Need a Post-Workout Protein Shake
 
Slow Cooker Korean Grass-Fed Short Ribs
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Complete as many rounds as possible in 20 minutes
10 Dumbbell Push Presses
10 Kettlebell Swings
10 Air Squats
 
Perform as teams of 2, alternating work/rest each round
 
LII Strength:
Wendler Front Squats
cycle 1, week 3 (3 @ 75%/3 @ 85%/3+ @ 95%)
 
LII Conditioning:
“Jack”
 
Complete as many rounds as possible in 20 minutes of:
115#/75# Push Press, 10 reps
24kg/16kg Kettlebell Swing, 10 reps
24”/20” Box Jump, 10 reps
 
Perform in teams of 2, alternating entire rounds per athlete
 

5 April 14

matias sandbag cln
—-
JRE Podcast #479 – Joel Salatin (Video)
 
Raw No-Bake Chocolate Pudding Cups
 
3 Reasons You Aren’t Getting Any Stronger
—-

WOD

 
Strength:
1/2 Get Ups
10-20 reps total (heavy)
 
LI Conditioning:
4 Rounds:
10 Single Arm Kettlebell Swings (per arm)
SA Rack Carry (switch halfway; maaco + back)
 
*Rest 2 mins between Rounds
 
LII Conditioning:
4 Rounds:
12 Double Kettlebell Swings
Double Kettlebell Rack Carry (maaco + back)
 
*Rest 2 mins between Rounds
 

4 April 14

4.2 am elements grads

New Elements grads Richard, Lynn, Justin, & Roger: official ‘bell swinging, sled pushing, studs! Well done, guys!

—-
“Tarzan, to me, is the epitome of fitness. The guy is strong, agile and quick. He can run, jump, climb and swing through trees. If we take a person who moves well and put them on a Crossfit type of training program, we turn them into Tarzan. If we take that same program and give it to the majority of people in society who move poorly, we turn them into a patient.” - Gray Cook
—-
Tiger Woods will never catch Jack Nicklaus until he comes to terms with his own frailty
 
Apple and Arugula Bison Burgers
 
Cellulite, Stretch Marks, and a Love Your Body Challenge
—-

WOD

 
LI Strength:
Bodyweight / Banded Pullups
20-30 reps
 
LI Conditioning:
AMRAP 12 minutes:
5 Ring Rows
10 Air Squats
15 Kettlebell Swings
40 Single Unders
 
LII Strength:
Weighted Pull Ups
work up to 5RM
 
LII Conditioning:
AMRAP 12 minutes:
5 Pull Ups
10 Box Jumps
15 Kettlebell Swings
20 Double Unders
 

3 April 14

SONY DSC

New Elements grads Sonali, Don, Steve, Lesley, Melissa, Howard, Tracey, Diego, Trina, Will, & Chuck: official ‘bell swinging, sled pushing, beasts! Great job, guys!

—-
A Thank-You and a Warning
 
Gennady Muratov 200kg Power Clean & Jerk (Video)
 
Sea Bass with Chorizo and Onion
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Shuttle Run (fence + back)
20 H2H Swings
5 SA KB Push Press / arm
Shuttle Run (Maaco sign + back)
20 H2H Swings
5 SA KB Push Press / arm
Shuttle Run (Guardrail + back)
20 H2H Swings
5 SA KB Push Press / arm
 
LII Strength:
Wendler Deadlifts
cycle 1, week 2 (3 @ 70%/3 @ 80%/3+ @ 90%)
 
LII Conditioning:
Shuttle Run (fence + back)
10 2KB Clean & Push Press
Shuttle Run (Maaco sign + back)
10 2KB Clean & Push Press
Shuttle Run (Donohoe sign + back)
10 2KB Clean & Push Press
Shuttle Run (Guardrail + back)
10 2KB Clean & Push Press
 

2 April 14

Brad in Panama CityNever home, but always reppin! Brad in Panama City
—-
“Real fear makes men do amazing things they would never do without it.”Dave Tate
—-
Lidia Valentin 170kg x3 Squat (Video)
 
Simple Baked Halibut with Bacon Herb Butter
 
Diet’s Link to Longevity: After 2 Studies Diverge, A Search for Consensus
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
2,4,6,8,10
KB Swings
2,4,6,8,10
Ball Slams
 
Rest 2 minutes b/t rounds
 
10,8,6,4,2
KB Swings
10,8,6,4,2
Ball Slams
 
LII Strength:
Wendler Press
cycle 1, week 2 (3 @ 70%/3 @ 80%/3+ @ 90%)
 
LII Conditioning:
1,2,3,4,5
Hang Power Cleans
2,4,6,8,10
Ball Slams
 
Rest 2 minutes b/t rounds
 
5,4,3,2,1
Hang Power Cleans
10,8,6,4,2
Ball Slams
 

1 April 14

guy sled sprint
—-
Lifestyle Habits: “The Blue Zones”
 
Slow-Cooked Chicken Adobo with Coconut Aminos
 
Kara Webb does 14.5 at CrossFit Roar (Video)
—-

WOD

 
LI Strength:
Sumo Deadlift High Pull
5×5
 
LI Conditioning:
5 Rounds:
Sled Sprints (high / low)
-then-
Workout 12.3
AMRAP 18 minutes:
15 Box jumps, 24″ box
12 Push press
9 Toes-to-bar
 
LII Strength:
Squat Snatch 3RM (touch & go)
 
LII Conditioning:
Row 2k
-then-
Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees
-then-
Run 1 mile
 

28 March 14

jaron cln extension
—-
“Tell me and I forget. Teach me and I remember. Involve me and I learn.” - Benjamin Franklin
—-
Some Advice That Changed My Whole Career
 
10 Secrets to Building Mass
 
Sausage, Leek and Asparagus Dill Breakfast Casserole
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
6 Rounds:
12 Ball Slams
8 SA DB or KB Thrusters
 
LII Strength:
Overhead Squats
4-4-4-4
 
LII Conditioning:
For Time:
20 Ball Slams
10 Single Arm KB Thrusters (total)
18 Ball Slams
18 Single Arm KB Thrusters (total)
16 Ball Slams
16 Single Arm KB Thrusters (total)
14 Ball Slams
14 Single Arm KB Thrusters (total)
12 Ball Slams
12 Single Arm KB Thrusters (total)
10 Ball Slams
10 Single Arm KB Thrusters (total)