22 June 15

class warm up t-spine rotations
—-
How we are wired to sleep and why we have sleep problems
 
Chris Weidman Singular Focus Ep. 4: Peaking (Video)
 
Rosemary Aioli and Kaleidoscope Fries
—-

WOD

 

LI Strength:

Deadlift 8×3
-Rest 1 minute between sets-
 

LI Conditioning:

AMRAP 12 minutes:
4 Dumbbell Thrusters
8 Kettlebell Swings
Farmers Carry (Fence + Back)
 
-Perform 2 additional reps each round. so, 4/8, 6/10, 8/12/, etc.-
 

LII Strength:

Deadlift
2×5
 

LII Conditioning:

15-12-9 Thrusters
2 Rope Climbs
300m Run
-Rest 90 seconds between rounds-
 
Rx: M – 115# F – 73#
 

20 June 15

guys hill sprints
—-
Chris Weidman Singular Focus Ep. 3: Matching Up (Video)
 
Robb Wolf: My Training at 43
 
Bison Sweet Potato and Chili
—-

WOD

 

LI Strength:

Push Press 4-4-4-4
Band Pull Aparts x100 Total
 

LI Conditioning:

Partner Carry Medley:
1) Goblet Rack Carry
2) Goblet Rack Carry
3) Farmers Carry
4) Farmers Carry
 
-Second Goblet Rack Carry and Second Farmers Carry are both heavier than the first. Distance is variable. Rest while partner carries-
 

LII Strength:

EZ Strength
 

LII Conditioning:

Partner Carry Medley:
1) SA DB Waiter Walk (Switch @ Fence)
2) 2KB Rack Carry (Fence + Back)
3) Cross Carry (Maaco + Back) x2
4) Farmers Carry (Donohoe + Back)
 
-Same Kettlebells used for #2-4. Rest while partner carries-
 
Rx: M – 28kg F – 20kg
 

19 June 15

eva DL
—-
CrossFit: Emotions of Competition (Video)
 
Getting Psyched Up
 
Refreshing Watermelon Mint Granita
—-

WOD

 

LI Strength:

Deadlift 4×5
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12:00:
7 Dead Clean + Push Press, L
10 Air Squats
7 Dead Clean + Push Press, R
10 Lunges
200m Run (Maaco)
 

LII Strength:

Overhead Squats
7-7-7-7
 

LII Conditioning:

15 2KB Cleans
15 Push Ups
15 Air Squats
100m Run (Fence)
15 2KB Cleans
15 Push Ups
15 Air Squats
200m Run (Maaco)
15 2KB Cleans
15 Push Ups
15 Air Squats
250m Run (Donohoe)
15 2KB Cleans
15 Push Ups
15 Air Squats
300m Run (Guardrail)
 
Rx: M – 20kg F – 12kg
 

18 June 15

weddle wod
—-
Chris Weidman Singular Focus Ep. 2: Getting My Mind Right (Video)
 
The Definitive Guide to Napping
 
South of Miami Ribs and Southern Slaw
—-

WOD

 

LI Strength:

Front Squat 4-4-4-4
Power Swings x5 reps
 

LI Conditioning:

3 Rounds of:
10 Hang DB Snatches, L
10 Goblet Squats
10 Calorie Row
10 Ball Slams
10 Hang DB Snatches, R
 
-Rest 1:30 between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

“CFSS Gone Bad” (Fixed Reps)
3 Rounds of:
16 Burpees
16 Calorie Row
16 Ball Slams
16 DB Snatches (Alternating)
 
-Rest 1:00 between rounds-
 
Rx: M – 35#/50FB F – 25#/35DB
 

17 June 15

michelle snatch
—-
Annie Thorisdottir Does “DT” (Video)
 
Christie Rampone: This is 40
 
Cherry Shallot Pork Tenderloin
—-

WOD

 

LI Strength:

Sumo Deadlift 5×3
Weighted Planks x :30 secs
 

LI Conditioning:

AMRAP 15:00
5 Kettlebell Swings
5 Push Ups
5 Lunges/Leg
10 Kettlebell Swings
5 Push Ups
5 Lunges/Leg
15 Kettlebell Swings
5 Push Ups
5 Lunges/Leg
20 Kettlebell Swings
 
-Rest :30 Between Rounds-
 

LII Strength:

Axle Press 4×6
Rope Climb (Legless Optional) x3-4
 

LII Conditioning:

“Weddler”
Buy-In: 29 Calorie Row
-Then-
6 Rounds:
3 Deadlifts
6 Pull Ups
9 DB Push Press
 
Rx: M – 275#/45DB F – 163#/30DB
 

16 June 15

ladies hill sprints
—-
Alex Lee (USA 69kg) 150kg/330# Block Snatch (Video)
 
18 Things Only Old School Crossfit Athletes Will Remember
 
Siskas Kitchen: Pesto Meatballs/
—-

WOD

 

LI Strength:

Press 5-5-5-5-5
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

AMRAP 12:00
4-6-8
2KB Deadlifts
Burpees
Hanging Leg Raises
 

LII Strength:

EZ Strength
 

LII Conditioning:

10 → 1
DB Thrusters
1 → 10
Ball Slams
10 Calorie Row
 
Rx: M – 40DB/35# F – 25DB/25#
 

15 June 15

SONY DSC
—-
17 y.o. Sara Ahmed (69kg, Egypt) 130kg/286# Clean & Jerk, 2015 Junior Worlds (Video)
 
14 Tips to Help You Sleep Better
 
Salsa Verde Beef Short Ribs
—-

WOD

 

LI Strength:

2KB Front Squats 4×6-8
Box Jumps 4×5
 

LI Conditioning:

AMRAP 10:00:
5 Ball Slams
5 DB Thrusters
5 Ring Rows
 

LII Strength:

Back Squats
10-8-6-4-2
 

LII Conditioning:

AMRAP 7:00:
1,2,3,… Deadlift
2,4,6,… Burpee Box Jumps
 
Rx: M – 225#/24″ F – 143#/20″
 

13 June 15

SONY DSC
—-
Mathew Fraser 385# PR Clean (Video)
 
Stop Beating Yourself Up: 40 Ways to Silence Your Inner Critic
 
Cowboy Up Omelet
—-

WOD

 

LI Strength:

Sumo Deadlift 3-3-3-3
Weighted Planks x :30 secs
 

LI Conditioning:

4-6 Rounds:
20m Unloaded Sled Sprint + 20m Hill Sprint
 

LII Strength:

Back Squat
5-5-5-5
 

LII Conditioning:

6-8 Rounds:
20m Unloaded Sled Sprint + 20m Hill Sprint
 

 

12 June 15

marcos 15.1 bb oh
—-
Eddie Hall & Mark Felix 775kg/1705# Partner Deadlift (Video)
 
I Went Paleo and Now I Hate Everything
 
Maple Sugar Chai Macadamia Nuts
—-

WOD

 

LI Strength:

2KB Rack Lunge 4×6 / Leg
Heavy KB Swings x 8-10 reps
 

LI Conditioning:

2 Rounds:
500m Row
100 Single Unders
400m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

“Marcos”
1K Row
100 Double Unders
1 Mile Run
 

11 June 15

guys pre 15.5 start
—-
Luis Mosquera (69kg, COL) 151kg SN & 187 C+J at 2015 Junior World Championships (Video)
 
The Sport Psychology of Goal-Setting
 
Tasty Paleo Products
—-

WOD

 

LI Strength:

Front Squat 6-6-6-6
Push Ups x sub-max reps
 

LI Conditioning:

Hill Sprints x 4-6 (Arrow to 2nd no parking sign)
-Rest ~2:00 between sprints-
 

LII Strength:

EZ Strength
 

LII Conditioning:

Hill Sprints x 6 (Arrow to 2nd no parking sign)
-Rest ~2:00 between sprints-