21 July 15

weddle comp C+J
—-
Caine Wilkes 227kg/500# Clean & Jerk (Video)
 
How Long Does It Actually Take to Get Out of Shape?
 
Strawberry Lemonade Gummies
—-

WOD

 

LI Strength:

Swing Ladder 12-9-6
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12 minutes:
10 SA KB Swings, L
5 DB Thrusters
100m Run (Fence)
10 SA KB Swings, R
5 DB Thrusters
100m Run (Fence)
 

LII Strength:

EZ Strength
Weighted Chin Ups x 3-5 reps
 

LII Conditioning:

AMRAP 12 minutes:
5,10,15,… Ball Slams
5,10,15,… KB Swings
200m Run
 
Rx: M – 35#/28kg F – 25#/20kg
 

20 July 15

jericho c+j
—-
David Garcia (USA 105kg) 210kg/462# Clean & Jerk (Video)
 
Jackie Joyner-Kersee Letter To My Younger Self
 
Emergency Meatballs
—-

WOD

 

LI Strength:

Barbell Thrusters 4×5
Weighted Planks x 2-3 sets
 

LI Conditioning:

3 Rounds:
Partner A)
2 minutes Calorie Row
-Rest 30 seconds-
Partner B)
AMRAP 2 minutes:
10 Sit Ups
10 Air Squats
10 KB Swings
-Rest 30 seconds-
 
-Score is total calories + reps-
 

LII Strength:

Barbell Thrusters
up to 5RM for the day
 

LII Conditioning:

3 Rounds:
Partner A)
2 minutes Calorie Row
-Rest 30 seconds-
Partner B)
AMRAP 2 minutes:
6 Burpees
9 Toes to Bar
12 KB Dead Cleans
-Rest 30 seconds-
 
-Score is total calories + reps-
 
Rx: M – 28kg F – 20kg
 

18 July 15

ladies ball slams 7.13
—-
Fernando Reis (+105kg, BRA) 192kg Snatch / 235kg Clean and Jerk at 2015 Pan Am Games (Video)
 
The Quest For The Perfect Protein Bar: Is The Quest Bar The Answer?
 
Mexican Meatloaf
—-

WOD

 

LI Strength:

Hang Dumbbell Snatch x5 / arm
Band Pull Aparts x10-15 & Ring Rows x5
 

LI Conditioning:

AMRAP 14 minutes:
10 Calorie Row
10 KB Swings
10 Ring Rows
10 Lunges (Total)
 

LII Strength:

Dumbbell Snatch x5 / Arm
KB Suitcase Lunges x8 / Leg
 

LII Conditioning:

5 Rounds:
9 Overhead Squat
12 Push Up
15 Calorie Row
 
Rx: M – 75# F – 45#
 

17 July 15

julianne rope climb
—-
15 year-old CJ Cummings (69kg, USA) Clean & Jerks from 2015 JR Worlds (Video)
 
Older Athletes Have a Strikingly Young Fitness Age
 
Paleo Vanilla Hazelnut Creamer Homemade Cold Brew Coffee
—-

WOD

 

LI Strength:

A1) Sumo Deadlift 5×4
A2) SA Press x 6-8 reps / arm
 

LI Conditioning:

4 Rounds:
7 SA KB Front Squats, L
7 Dumbbell Push Press
7 SA KB Front Squats, R
Farmers Carry (Fence + Back)
 
-Rest 90 seconds between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
10 2KB Front Squat
10 Push Press
Farmers Carry (Fence + Back)
 
-Rest 90 seconds between rounds-
 
Rx: M – 20kg/115#/28kg F – 12kg/73#/20kg
 

16 July 15

ben front squat
—-
The Proving Ground: Noah Ohlsen (Video)
 
2015 CrossFit Games Masters and Teenage Games Events Released
 
Lava Flow Ice Pops
—-

WOD

 

LI Strength:

Push Press 4×4
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

AMRAP 12 minutes:
7 Ball Slams
5,10,15,… KB Swings
200m Run
 

LII Strength:

Push Press + Push Jerk
(1+2); 4 Sets
 

LII Conditioning:

4-5 Rounds:
8 Toes to Bar
12 Overhead Lunges
16 Kettlebell Swings
200m Run
 
-Workout is 5 Rounds as long as Round 4 completed in less than 11 minutes-
 
Rx: M – 45#/24kg F – 25#/16kg
 

15 July 15

nikki ball slams
—-
Clint Darden: Go All In or Get Out (Video)
 
Screen Addiction Is Taking a Toll on Children
 
Strawberry Chili Grilled Chicken
—-

WOD

 

LI Strength:

Dead Cleans x6 / Arm
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12 minutes:
100 Single Unders
20 KB Swings
15 Air Squats
10 Burpee Sprawls
5 Box Jumps
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
1-2-3-4-5 Pull Ups
2-4-6-8-10 Burpee Box Jumps
15 Double Unders
 
Rx: M – 24″ F – 20″
 

14 July 15

michelle jerk
—-
Conor McGregor vs. Himself (Video)
 
Stop Being a Spectator and Start Playing to Win
 
Chicken Prosciutto Involtini
—-

WOD

 

LI Strength:

Clean Grip Deadlift 5×3
Box Jumps x 3-5 reps
 

LI Conditioning:

Alternating EMOM 12 minutes:
8 DB Push Press
Floor to Standing Rope Climb
 

LII Strength:

EZ Strength
 

LII Conditioning:

Alternating EMOM 14 minutes:
8 2KB Press
1-2 Rope Climbs
 

LIII Conditioning:

Alternating EMOM 14 minutes:
8 2KB Press
Legless Rope Climb + Rope Climb
 
Rx: M – 24kg F – 16kg
 

13 July 15

jason running
—-
Ilya Ilyin 5-rep Push Jerk @ 175kg/385# (Video)
 
The Dark Side of Artificial Light at Night
 
Apple Fennel Breakfast Sausage
—-

WOD

 

LI Strength:

Front Squat 4×4
Weighted Planks x 2-3 sets
 

LI Conditioning:

4 Rounds:
8 Ring Rows
10 Ball Slams
12 Lunges
200m Row
 
-Rest 1 minute between rounds-
 

LII Strength:

Paused Back Squats
2+2; 4 Sets
 

LII Conditioning:

5 Rounds:
10 Ball Slams
15 Push Ups
10 Medball Squats
200m Row
 
-Rest 1 minute between rounds-
 
Rx: M – 35# F – 25#
 

11 July 15

tamara and julianne sled push
—-
Damien Walters vs Russian Swing (Video)
 
10 Primal Foods You Aren’t Eating Enough Of
 
Gluten Free Banana Bread
—-

WOD

 

LI Strength:

Hang Dumbbell Snatch x5 / Arm
Band Pull Aparts x10-15 & Ring Rows x5
 

LI Conditioning:

4 Rounds:
10 Kettlebell Swings
1 Lap Bear Crawl
Sprint Suicide
 
-Rest 90 seconds between rounds-
 

LII Strength:

Dumbbell Snatch
5×5 / arm
 

LII Conditioning:

AMRAP 15 minutes:
10 Kettlebell Swings (Heavy!)
1 Lap Bear Crawl
Sprint Suicide
 
-Rest 1 minute between rounds-
 
Rx: M – 32kg F – 24kg
 

10 July 15

jason clean turnover
—-
CrossFit Athlete Brooke Wells 225# 2RM Overhead Squat (Video)
 
Amanda Bingson: ‘Athletes come in all shapes and sizes’
 
Broiled Salmon and Asparagus Caesar Salad
—-

WOD

 

LI Strength:

Sumo Deadlift 5-5-5
SA Press x 6-8 reps / arm
 

LI Conditioning:

AMRAP 12 minutes:
10 Ball Slams
10 Dead Cleans (Total)
10 Air Squats
10 Calorie Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
10 2KB Front Squats
10 DB Push Press
20 Calorie Row
 
Rx: M – 20kg/40DB F – 12kg/25DB