5 June 19

Jason W Everett Running
___________________________________________________________________________________________________________________
Training Through Injury: Dealing with Frustration | Paying the Man Ep.014 (Video)
 
It’s Not Just Salt, Sugar, Fat: Study Finds Ultra-Processed Foods Drive Weight Gain
 
Primal (and Keto) Cowboy Burgers
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Sumo Deadlift 5×5
Box Jump x3
 

LI Conditioning:

5 Rounds:
4 Box Jumps
6 Alternating Sandbag Shoulders
8 Ball Slams
Hill Sprint
 
-Rest 1:00 between rounds-
 

LII Strength:

High Hang Power Clean x5
Box Jump x3
 

LII Conditioning:

5 Rounds:
10 2KB Cleans
5 Box Jump Overs, 24″”/20″”
5 Ball Slams, 35#/25#
Hill Sprint
 
-Rest 1:00 between rounds. Score is load; finish time less important than repeated quality efforts. 1:00 starts once you walk back down the hill-
 
Rx: M – 20kg | F – 12kg
Rx+: M – 24kg | F – 16kg
 

4 June 19

Lynn and Macy SB step ups
___________________________________________________________________________________________________________________
CJ Cummings (73kg, USA) Junior World Record 192kg/423# Clean + Jerk (Video)
 
Frigid Offices Might Be Killing Women’s Productivity
 
Thai Iced Tea
___________________________________________________________________________________________________________________

WOD

 

LI Conditioning:

Alternating EMOM 10 Minutes:
10 Dumbbell Push Press
10 Ring Rows
 
-Rest 2:00-
 
Alternating EMOM 10 Minutes:
14 Box Step Ups
75 Single Unders
 

LII Conditioning:

Alternating EMOM 10 Minutes:
1) 10 Barbell Push Press
2) 10 Pull Ups
 
-Rest 2:00-
 
Alternating EMOM 10 Minutes:
1) 14 Sandbag Box Step Ups, 60#/40#
2) 40 Double Unders
 
Sc: M – 95# | F – 65#
Rx: M – 115# | F – 75#
Rx+: M – 135# | F- 93#
 

3 June 19


___________________________________________________________________________________________________________________
2019 Rogue Invitational | Squat Clean Ladder (Video)
 
Project: Phenom
 
Cauliflower Tabbouleh
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Thruster 3×8
Ring Row 3×10
 

LI Conditioning:

For Time:
12 2KB Clean + Push Press
300m Run
12 2KB Front Squats
300m Run
12 2KB Thrusters
300m Run
15 Burpee Sprawl
300m Run
 

LII Strength:

Thruster x10
Ring Row 3×10
 

LII Conditioning:

For Time:
15 Overhead Squats
300m Run
20 T2B
300m Run
15 Thrusters
300m Run
20 Back Rack Lunges (total)
300m Run
 
Rx: M – 95# | F – 65#
 

1 June 19

2019 Memorial Day Murph Crew

9AM Memorial Day “Murph” Squad!

___________________________________________________________________________________________________________________
Finding Mastery: Dr. Bessel Van Der Kolk, Trauma Expert (Podcast)
 
David Epstein Makes the Case for Being a Generalist
 
Watermelon Popsicles
___________________________________________________________________________________________________________________

WOD

 
“Murph” make-up for everyone that missed Monday. Refer to 5/27 for all variations
 

Strength:

Suitcase Split Squat x8 / leg
Ring Rows x8
 

Conditioning:

Alternate WOD (for Monday Murph crew)
7 Rounds:
8 Hang Dumbbell Power Snatches
6 Ball Slams, 35#/25#
Hill Sprint
 
-Rest 1:00 between rounds-
 
Rx: M – 50DB | F – 35DB
 

31 May 19

Steven Mike G Assault Bike
___________________________________________________________________________________________________________________

CFSS Happy Hour at El Sapo Social Club Friday 5/31 @ 5PM, see you there!

___________________________________________________________________________________________________________________
2019 Rogue Invitational | Snatch & Press (Video)
 
Portion Control Sounds Like Common Sense, But It’s Just More Diet Culture
 
Salmon Teriyaki Bowls
___________________________________________________________________________________________________________________

WOD

 

Strength:

2KB Front Squat x8
2DB RDL x10
 

LI Conditioning:

Alternating EMOM 15 Minutes:
1) 10 DB Thrusters
2) 20 Kettlebell Swings
3) :45 Row
4) Rest
 

LII Conditioning:

Alternating EMOM 15 Minutes:
1) 15/12 Calorie Bike
2) 25 Kettlebell Swings, 24kg/16kg
3) 15 Wall Balls, 20#/14#
4) Rest
 
-Score is rounds missed-
 

30 May 19

Lynn Snatch Deadlift
___________________________________________________________________________________________________________________

CFSS Happy Hour at El Sapo Social Club Friday 5/31 @ 5PM, see you there!

___________________________________________________________________________________________________________________
Jocko Willink | How To Find Time To Do Things You Want To Do (Video)
 
CrossFit Shutters Facebook, Instagram Accounts Amid Data Privacy Concerns
 
Chipotle Lime Coleslaw
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Kettlebell Swing Ladder x12-9-6
Push Up Practice
Box Jump x5
 

LI Conditioning:

AMRAP 12 minutes:
75 Single Unders
15 Sit Ups
10 2DB Front Squats
200m Run
 

LII Strength:

Muscle Snatch + Overhead Squat x1+5
Box Jump x5
 

LII Conditioning:

AMRAP 12 minutes:
30 Double Unders
10 Toes To Bar
10 Front Squats
300m Run
 
Sc: M – 95# | F – 63#
Rx: M – 115# | F – 75#
Rx+: M – 135# | F – 93#
 

29 May 19

annie push jerk back angle
___________________________________________________________________________________________________________________

CFSS Happy Hour at El Sapo Social Club Friday 5/31 @ 5PM, see you there!

___________________________________________________________________________________________________________________
Amanda Lawrence 265kg/584# Sumo Deadlift (Video)
 
Same Goal, Different Road
 
Mango Chicken
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

Muscle Clean + Thruster x1+5
 

LI Conditioning:

Alternating EMOM 14 Minutes:
7 Ball Slams + 7 Burpee Sprawls
8 Alternating SA DB Clean + Jerk
 

LII Strength:

Power Clean + Push Press x2+3
 

LII Conditioning:

Alternating EMOM 14 Minutes:
3 Clean + Jerks
15/12 Calorie Row
 
Sc: M – 115# | F – 75#
Rx: M – 135# | F – 93#
Rx+: M – 155# | F – 103#
 

28 May 19

nonye 2kb clean
___________________________________________________________________________________________________________________

CFSS Happy Hour at El Sapo Social Club Friday 5/31 @ 5PM, see you there!

___________________________________________________________________________________________________________________
JRE Podcast #1301 – Laird Hamilton
 
Sports Drinks Are Overhyped. But They Work.
 
Chinese Chicken Salad
___________________________________________________________________________________________________________________

WOD

 

LI Strength:

SA KB Clean + Press x6 + Waiter Walk x1 lap
Chin Up Practice x4-6
 

LII Strength:

SA KB Clean + Press x6 + Waiter Walk x1 lap
Weighted Chin Up x4
 

Conditioning:

AMRAP 10:00
Buy-In: 500m Row
-Rest 1:00-
In remaining time:
Max Rep SA KB Clean + Push Press
 
Rx: M – 20kg | F – 12kg
Rx+: M – 24kg | F – 16kg
 

27 May 19

jason and steven running
___________________________________________________________________________________________________________________

CFSS Happy Hour at El Sapo Social Club Friday 5/31 @ 5PM, see you there!

 

Memorial Day Schedule: Monday (5/27) – 8AM & 9AM WOD, see you guys then!

___________________________________________________________________________________________________________________
Crossfit Active Recovery Day | Bridging the Gap Ep.015 (Video)
 
Performance-Boosting Tips from Pavel Tsatsouline
 
30 Memorial Day Recipes
___________________________________________________________________________________________________________________

WOD

 

LI Conditioning:

Partner WOD – AMRAP 40 Minutes:
400m Run
4 Rounds:
5 Push Ups
5 Ring Rows
10 Sit Ups
15 Air Squats
 

LII Conditioning:

Partner “Murph”:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
 
-Partition as desired though only unpartitioned is eligible for Gym Record Board-
 

LIII Conditioning:

“Murph”:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
 

25 May 19

May 2019 Elements Graduation

New Elements grads Sasha, Stacy, Bonnie, Karen, and Abby! Well done, ladies!

___________________________________________________________________________________________________________________

CFSS Happy Hour at El Sapo Social Club next Friday 5/31 @ 5PM, see you there!

 

Memorial Day Weekend Schedule: Saturday (5/25) – 8AM WOD, 9AM WOD, 10AM Barbell | Monday (5/27) – 8AM & 9AM WOD, see you guys then!

___________________________________________________________________________________________________________________
Dealing with Fatigue and Soreness – Jocko Willink (Video)
 
Michelin Restaurants And Fabulous Wines: Inside The Secret Team Dinners That Have Built The Spurs’ Dynasty
 
Our Best Memorial Day Recipes: Grilling, Desserts, Side Dishes and More
___________________________________________________________________________________________________________________

WOD

 

Strength:

Cross Carry x1 lap / arm
Farmers Carry x2 laps
Hanging Leg Raise / Reaching DeadBug
 

Conditioning:

2 Rounds:
3:00 Calorie Row
-Rest 1 minute-
3:00 Max Rep SA KB Clean + Push Press
-Rest 1 minute-
 
Sc: M – 20kg | F – 12kg
Rx: M – 24kg | F – 16kg