16 August 14

christian split sn
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Mark your calendars: CFSS End of Summer / 3-Year Anniversary Party next Sunday, 24 August at 2pm!

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6 Things I Don’t Understand About The Fat Acceptance Movement
 
Jenny Arthur 345# Front Squat (PR)
 
Dairy-Free Vanilla Ice Cream + Ganache
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 15 minutes:
20 Hand’2′Hand Swings
15 Air Squats
8 Ball Slams
1 Sled Push (high / low)
 
LII Strength:
1RM Wendler make up OR
Dumbbell Snatch 5×5 / arm (floor)
 
LII Conditioning:
AMRAP 15 minutes:
8 Overhead Squats
12 Ball Slams
1 Sled Push (high / low)
 

15 August 14

brendan ME deadlift
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Mark your calendars: CFSS End of Summer / 3-Year Anniversary Party next Sunday, 24 August at 2pm!

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Rowdy Ronda Rousey (Video)
 
Spring Chopped Salad
 
Gift from God? Science can’t explain weightlifting talents of Beaufort’s C.J. Cummings
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
5 SA DB Thrusters (L)
15 KB Swings
5 SA DB Thrusters (R)
Run 200 meters
 
LII Strength:
Front Squat / Press / Deadlift
1RM make up
 
LII Conditioning:
AMRAP 12 minutes:
3 Barbell Thrusters
Run 200
6 Barbell Thrusters
Run 200
9 Barbell Thrusters
Run 200 meters
…add 3 thrusters every round
 

14 August 14

laura sled push
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New Airplane Back Survival Trick (Video)
 
Your Brain On Magic Mushrooms
 
Strawberry Crisp
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 rounds:
8 Burpees
2 “floor to stand” Rope Climbs
 
LII Strength:
1RM Press
 
LII Conditioning:
5 rounds for time:
10 burpee box jumps
1 Rope Climb
 
LIII Conditioning:
5 rounds for time:
10 burpee box jumps
2 Rope Climb
 

13 August 14

matias and quigley running
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Rehabbing the right way, prepping for Scotland. Words from your coach!
 
Exercise when you’re sick?
 
Maple Mustard Short Rib Bacon Burgers
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
6 DB Push Press
12 Bwt Lunges (per leg)
Goblet Carry (fence + back)
 
LII Strength:
Deadlift
Find new 1RM
 
LII Conditioning:
7 minute ascending ladder:
1 DB Push Press
1 DB Lunge (per leg)
2 DB Push Press
2 DB Lunges (per leg)
3 DB Push Press
3 DB Lunges (per leg)
…..
 

12 August 14

nepo 2 panel c&j
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“It takes discipline to focus only on high-value targets instead of giving in to the temptation of the low-hanging fruit life serves up daily.” – Mark Divine

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5 Tips for Packing on Some Beef
 
Mango and Lime Shrimp Fry
 
Yearning for the Wild
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
2 Sets
Max Effort 500m Row Sprint
 
Rest 4 minutes between sets
 
LII Strength:
Front Squat
Find new 1RM
 
LII Conditioning:
2 Sets
Max Effort 500m Row Sprint
 
Rest 4 minutes between sets
 

11 August 14

annie in maine!

Never home, but always reppin’: Annie in Kennebunkport, Maine!

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Gradually: By Donny Shankle
 
Camille Leblanc-Bazinet 145kg/320lbs Back Squat PR (Video)
 
CrossFit Flirting: Talk Burpee to Me
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Partner WOD
AMRAP 20 minutes:
10 SA Dumbbell Push Press (total)
10 Kettlebell Swings
10 Lunges (total)
 
alternate full rounds; one person working at a time
 
LII Strength:
Weighted Chin Ups
find new 3RM
 
LII Conditioning:
Partner “Jack”
 
Complete as many rounds as possible in 20 minutes of:
115/73# Push press, 10 reps
10 Kettlebell Swings, 24/16kg
10 Box jumps, 24″/20″
 
alternate full rounds; one person working at a time
 

9 August 14

SONY DSC
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Ilya Ilyin 245kg Rack Jerk (Video)
 
NFL Training Camp: Drew Brees Will Show You the Ropes
 
No-Bake Chocolate Chip Cream Bars
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For time:
Run 800 meters
75 Kettlebell Swings
Row 1k
 
LII Strength:
Weighted Chin Ups
5 x 3-5 reps
 
LII Conditioning:
For time:
Row 1k
100 Double Unders
Run 1 Mile
 

8 August 14

lukas cln extension
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Highlights from the 2014 Reebok CrossFit Games (Video)
 
Pan Seared Mahi Mahi over Sticky Coconut “Rice” with Mango Salsa
 
Dealing with Travel
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
20 Kettlebell Swings
1 Sled Push (high / low)
 
LII Strength:
Overhead Squats
4-4-4-4
 
LII Conditioning:
10-8-6-4-2
Sumo Deadlifts
-into-
1 Sled Push (high / low)
 
SDLs start at ~70%, then increase by 5-10lbs per round
 

7 August 14

marcos b squat
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Top Athletes Reveal How Many Hours A Day They Workout (Video)
 
Dealing with Travel
 
Pan Seared Mahi Mahi over Sticky Coconut “Rice” with Mango Salsa
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
6 Double KB Front Squats
8 Burpees
1 Cross carry Lap (fence + back)
 
LII Strength:
Dumbbell Snatch
5×5 / arm
 
LII Conditioning:
AMRAP 15 minutes:
3 Front Squats (bodyweight)
1 Rope Climb
10 Pushups
 

6 August 14

30 July Elements Grads

New Elements grads Adi, Carlee, Billy, Emily, Karlye, Suri, Julianne, Marianne, & Miles: official ‘bell swinging, sled pushing, studs! Great job, guys!

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Sports Illustrated’s Fittest 50
 
CrossFit, Your Insecurity Is Showing
 
Primal Fuel Bars
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
10 SA DB Push Press (total)
10 Situps
10 Ball Slams
 
LII Strength:
Kettlebell Lunges (suitcase position)
4 x 8 / leg
 
LII Conditioning:
AMRAP 10 minutes:
10 DB Snatches (total)
10 Ball Slams
10 Toes’2’Bar