15 January 15

brandon sn
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Daniel Ilabaca – L.A. Found (Video)
 
The Daily Routines of Famous Creative People
 
Persian Spiced Winter Vegetable Soup
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

EMOM 12 minutes:
odd: 10 Dumbbell Push Press
even: 12 Ball Slams
 

LII Strength:

Intermediate Template
 

LII Conditioning:

EMOM 12 minutes:
odd: 10 Overhead Squats
even: 12 Ball Slams
 
Rx: M – 95lbs F – 63lbs

12 January 15

barbell club post training 1.10.15

Team El Jefe Barbell after training last Saturday

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Attention: 6AM EZ Strength is canceled due to expected icy road conditions!

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Travis Cooper 171kg/376# Power Clean (Video)
 
Talk to Me Johnnie: 2014 Lessons Learned
 
Spicy Party Mix
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 Goblet Squats
10 SA KB Dead Cleans
15 Situps
 
LII Strength:
Push Jerk
2-2-2-2-2
 
LII Conditioning:
AMRAP 10 minutes:
4 Barbell Hang Power Cleans
5 Lateral Jump Burpees
6 Toes to Bar
 
Rx: M – 135lbs F – 93lbs
 

10 January 15

class ball slams
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Pre-Undie Run Whole30 Initial Meeting goes this Sunday at 10AM at CFSS!

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January Whole30 Prep: Are You Ready?
 
Exercise vs. Diet: Which Is More Important for Weight Loss?
 
Same Old Gronk—or Maybe Better
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
15 KB Swings
10 Lunges / leg
Row 200m
-Rest 1 min Between rounds-
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
7 OH Lunges / Leg
21 Kettlebell Swings
Row 200m
-Rest 1 Min Between Rounds-
 
Rx: M – 45#/24kg F – 25#/20kg
 

9 January 15

janis OHS
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Pre-Undie Run Whole30 Initial Meeting goes this Sunday at 10AM at CFSS!

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JRE Podcast #587 – “Guerrilla Gardener” Ron Finely (Video)
 
Squats: The Absolutely Incredible Secret to Staying in Shape
 
Smokey Coffee Rubbed Steak
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

EMOM 12 Minutes:
Even: 8 Dumbbell Thrusters
Odd: 12 Ball Slams
 

LII Strength:

Barbell Thrusters
Work up to heavy set of 5
 

LII Conditioning:

12 minute AMRAP:
1-2-3-4-5
Pullups
2-4-6-8-10
Ring Push Up
3 Box Jumps each round
 
Rx: M – 24″ F – 20″
 

8 January 15

ian push jerk
—-

Pre-Undie Run Whole30 Initial Meeting goes this Sunday at 10AM at CFSS!

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Rob Forte and Chris Hogan do “Helen” CrossFit.com WOD 150107 (Video)
 
A CrossFit Pioneer’s Workout For Guys With Kids (And Other Excuses)
 
Andouille Sausage & Rice Stuffed Pork Tenderloin
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

3-4 Rounds:
10 Single arm KB Swing (L)
5 Burpees
10 Single arm KB Swing (R)
5 Burpees
20 KB Swings
5 Burpees
-Rest 1 Min between Rounds-
 

LII Strength:

EZ Strength Intermediate Template
 

LII Conditioning:

4 Rounds:
10 Single arm KB Swing (L)
10 Burpees
10 Single arm KB Swing (R)
10 Box Jumps
10 2KB Front Squats
10 Toes to Bar
 
Rx: M – 24kg F – 16kg
 

7 January 15

stacy and meagan db snatch
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Pre-Undie Run Whole30 Initial Meeting goes this Sunday at 10AM at CFSS!

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Angela Parra (USA -58kg) 170kg/374# Squat PR (Video)
 
Barefoot Basics: How to Regain Your Footing
 
Paleo Gado Gado Recipe
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
7 SA KB Front Squats (alternate each round)
7 Ring Rows
15 Sit Ups
45 Single Unders
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Every 2 minutes for 6 rounds:
5 Snatch Deadlifts
15 Push Ups
20 Double Unders
 
Rx: M – Bodyweight F – 75% Bodyweight
 

6 January 15

1.5.15 WOD
—-

Pre-Undie Run Whole30 Initial Meeting goes this Sunday at 10AM at CFSS!

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5 Myths About Women Weightlifters
 
In Pursuit of the Elusive Double Unders
 
Whipped Sweet Potatoes
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
10 Kettlebell Swings
10 Cal. Row
10 Air Squats
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 15 minutes:
10 Dumbbell Snatch (Total)
10 Cal. Row
10 Ball Slams
 
Rx: M – 50DB/35# F – 35DB/25#
 

5 January 15

jericho sn oh pos
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Pre-Undie Run Whole30 Initial Meeting goes this Sunday at 10AM at CFSS!

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What Thing Do You Practice the Most? Sitting!
 
Angela Parra (USA – 58kg) 145kg/319# Front Squat (Video)
 
Sweet Pepper Poppers
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WOD

 
LI Strength:
2KB Deadlift
4×10
 
LI Conditioning:
AMRAP 12 minutes:
7 Dumbbell Push Press
7 Burpee
7 Goblet Squat
 
LII Strength:
Push Press + Push Jerk
1+3
 
LII Conditioning:
EMOM 12 minutes:
odd: 16 KB Dead Cleans (heavy; alternating)
even: 12 Goblet Squats
 

1 January 15

marcos and lük
—-

Click here for full Holiday Class Schedule!

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News Year’s Day Motivation: The Underdog (Video)
 
Everything You Need to Know About Recovery
 
Biscuits and Gravy
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 12 Minutes:
12 1-arm KB Dead Clean + Push Press (alternating)
10 Cal Row
8 Burpees
 

LII Strength:

Push Jerk
4-4-4-4
 

LII Conditioning:

AMRAP 15 minutes:
10 Dumbbell Push Press
10 Cal. Row
10 Toes to Bar
 
Rx: M – 45 lbs/35 lbs, F – 30 lb / 25 lbs
 

31 December 14

huddy in barbados!

Never home, but always reppin’: Hudson in Christ Church, Barbados!

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Click here for full Holiday Class Schedule!

—-
James Townsend 188kg/415# Power Clean! (Video)
 
The Power of Expectation
 
Primal Eggnog Chiffon Pie
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

Tabata:
Ball Slams / Sit Ups / Air Squats
 
Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are ball slams, the second 8 are sit-ups, the third 8 intervals are air-squats. There is 1 minute rest between exercises. Score is total reps completed
 

LII Strength:

Paused 2KB Front Squats
5-5-5-5-5
 

LII Conditioning:

“Tabata Something Else”
 
Pull Ups / Push Ups / Sit Ups / Squats
 
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Score is total reps completed