4 September 14

steve and michael rope climb
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Starting next week, Monday 12pm WODs! See you there!

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Sitting is Killing You
 
Tomato and Eggplant Gratin
 
Tips for Keeping Exercise Short, Simple & Effective
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4-5 Rounds:
8 KB Suitcase Deadlifts
8 Kettlebell Swings (heavy!)
1 Hill Sprint
 
LII Strength:
EZ Strength 4.0
Intermediate Template
 
LII Conditioning:
5 Rounds:
Every 3 minutes:
3 Clean Deadlifts
3 Hang Power Cleans
3 Front Squats
100 Meter Hill Sprint
 

3 September 14

team cfss @ bcc!

Team CFSS getting after it on Labor Day at the B-CC track!

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

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Strength And Conditioning In The Aging Athlete
 
Can you Smell the Fear? (Video)
 
All Training is Complementary
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
On a 15 minute clock, complete….
2 Floor to Stand Rope Climb
10 Bwt Lunges / leg
Goblet Carry (fence + back)
250 Meter Row
 
LII Strength:
EZ Strength 4.0
Intermediate Template
 
LII Conditioning:
On a 20 minute clock, complete….
1 Rope Climb
Double Rack Carry (fence + back)
250m Row (Sprint)
Rest 1 minute between rounds
 

2 September 14

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

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Your Burpees Probably Suck (Video)
 
Welcome to Nap Club, the home of more focused, efficient workers
 
UN Report Says Small-Scale Organic Farming Only Way To Feed The World
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Row 350 meters / Run 300 meters
4 Rounds:
5 Dumbbell Push Press (left)
5 Ball Slams
5 Dumbbell Push Press (right)
5 Ball Slams
Row 350 meters / Run 300 meters
 
*if you open with a run, close with a row & vice versa
 
LII Strength:
EZ Strength 4.0 Intermediate Template
 
LII Conditioning:
Row 500 meters or Run 400 meters
10-9-8-7-6-5-4-3-2-1
Barbell Push Press
1-2-3-4-5-6-7-8-9-10
Ball Slams
*Row 500 meters / Run 400 meters
 
*if you open with a run, close with a row & vice versa
 

1 September 14

Tiff 2 panel jerk
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Ilya Ilyin 242kg Clean & Jerk (Video)
 
Paleo Lunchboxes 2014 (Part 4 of 7)
 
How Commuting is Killing You
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WOD

 

930 AM Track workout at Bethesda-Chevy Chase High School, meet down on the track!

 
 

30 August 14

goblet rack walk
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Labor Day Schedule: Friday – normal schedule / Saturday – 10AM WOD, 11AM Elements Make-up, 12PM Barbell Club / Monday – 930AM WOD @ B-CC High School, meet on the track and be ready to sprint!

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David Garcia 300kg/660# Back Squat (Video)
 
Is Breakfast Overrated?
 
Paprika Parsnip Fries with Sriracha Dipping Sauce
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5-6 Rounds:
1 Sled Push (high / low)
rest as needed b/t rounds
 
LII Strength:
Overhead Squats
5-5-5-5
 
LII Conditioning:
2 Rounds:
7 Hang Dumbbell Snatches / arm
1 Sled Push (high / low)
rest as needed
10 Pull Ups / Chins
1 Sled Push (high / low)
rest as needed
 

29 August 14

holly in oman

Never home, but always reppin’: Holly in Oman!

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Labor Day Schedule: Friday – normal schedule / Saturday – 10AM WOD, 11AM Elements Make-up, 12PM Barbell Club / Monday – 930AM WOD @ B-CC High School, meet on the track and be ready to sprint!

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Pat Mendes 190kg Snatch at 105kg (Video)
 
Wrist Mobility: Why it’s Important How to Improve It
 
“Peanut Butter” and Jelly Ice Cream
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Run 400 meters
10 Walking Lunges / leg
20 Situps
Run 300 meters
10 Walking Lunges / leg
20 Situps
Run 200 meters
10 Walking Lunges / leg
20 Situps
 
LII Strength:
Push Jerk
3-3-3-3
 
LII Conditioning:
Run 800 meters
10 Overhead Walking Lunges / leg
10 Toes to Bar
Run 400 meters
10 Overhead Walking Lunges / leg
10 Toes to Bar
Run 200 meters
10 Overhead Walking Lunges / leg
10 Toes to Bar
 

28 August 14

elements 8.27 grads

New Elements grads David, Carly, Julie, Rob, Brigitte, Dolores, Melissa, Martiza, and Raymond: official bear crawling, ‘bell swinging, studs! Great job, guys!

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A Day in the Life of Lauren Fisher (Video)
 
Khetag Khugaev 200kg Clean & Jerk (85kg, 16y/o)
 
Paleo Lunchboxes 2014 (Part 3 of 7)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
minute 1: 4 Hang Dumbbell Snatch / arm
minute 2: 10 Burpees
minute 3: 20 H2H KB Swings
 
Rest 1 minute b/t rounds
 
LII Strength:
3 Hang Power Clean + 3 Front Squat
 
LII Conditioning:
EMOM 12 minutes:
minute 1: 5 Dumbbell Snatch / arm
minute 2: 8 Burpee Box Jumps
minute 3: 15 2KB Cleans
 

27 August 14

ellis b squat
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Chad Wesley Smith Back Squat 500×21 (Video)
 
What is Health? What is Fitness?
 
Paleo Peach Crisp
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
10 Ring Rows
15 Ball Slams
50 Single Unders
Suitcase Carry/SA Rack Walk (fence + back)
 
LII Strength:
Snatch Grip Deadlifts
5-5-5
 
LII Conditioning:
AMRAP 15 minutes:
15 Push Ups
15 Ball Slams
25 Double Under
Farmers Carry (fence + back)
 

26 August 14

tiff C&J
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MCC Hiking for Heroes (please support fellow CFSS’er Gareth and donate!)
 
Chingiz Mogushkov 213kg Snatch 2014 Russian Championships (Video)
 
Roasted Beets and Carrots with Rosemary Garlic Butter
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds, for time:
200m Run
7 DB Push Press, Left
7 Burpees
7 DB Push Press, Right
14 Kettlebell Swings
 
LII Strength:
Weighted Pullups
3-3-3-3-3
 
LII Conditioning:
For Time:
300m Run
20 Barbell Push Press
10 Lateral Jump Burpees
10 Barbell Push Presses
20 Lateral Jump Burpees
300m Run
 

25 August 14

john push press
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Paleo Lunchboxes 2014 (Part 2 of 7)
 
Year Zero: Entering the Arena
 
7 Simple Exercises That Undo the Damage of Sitting
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
7 Rounds (every 2 minutes…)
6 DB Thrusters (progressively add weight if it feels good)
8 Ring Rows
 
LI/LII Skill:
Get Ups
 
LII Conditioning:
5 Rounds:
10 Barbell Thrusters
Pull Ups (max reps)
 
3-5 minutes b/t sets; progressively add weight each round