19 August 15

doreen and julianne rowing
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2015 CrossFit Games Highlights (Video)
 
This is What Happens to Your Body When You Stop Exercising
 
Chicken Livers with Mushrooms and Herbs
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WOD

 

LI Strength:

Barbell Front Squats 4×4
Box Jumps x3-5
 

LI Conditioning:

Alternating EMOM 12 Minutes:
1) 10 KB Dead Clean + Push Press (Alternating)
2) 10 SA KB Swings / Arm
 

LII Strength:

Push Jerks
5-5-5-5-5
 

LII Conditioning:

For Time:
3x Barbell Complex*
30-25-20-15-10-5
Kettlebell Swings
 
Barbell Complex = 1 Hang Power Clean + 1 Push Jerk + 1 Front Squat
 

LIII Conditioning:

For Time:
3x Barbell Complex*
30-25-20-15-10-5
Kettlebell Swings
 
Barbell Complex = 1 Hang Power Clean + 1 Push Jerk + 1 Front Squat
-10 Push Up penalty if you put the bar down between complexes-
 
Rx: M – 135#/28kg | F- 93#/20kg
 

18 August 15

nepo warm up room SN
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2015 National Champion Jessica Lucero (58kg, USA) 90kg/198# Snatch (Video)
 
Passing the Lifting Torch
 
Paleo Lunchboxes 2015: Part 1
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WOD

 

LI Strength:

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

LI Conditioning:

4-5 Rounds:
Farmers Carry (fence)
15 Kettlebell Swings
12 Lunges
9 Ball Slams
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 rounds:
6 Box Jumps
12 Toes to Bar
15 Ball Slams
100m 2KB Rack Carry
-Rest 1 minute between rounds-
 
Rx: M – 24kg | F – 16kg
 

17 August 15

meat squad

El Jefe Barbell & Black and Red Barbell representing the DMV at the 2015 USAW Nationals in Dallas!

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15 year-old CJ Cummings (69kg, USA) 175kg/385lb Senior American Record Clean and Jerk (Video)
 
The Dorito Effect: Healthy food is blander than ever — and it’s making us fat
 
Grilled Pork Belly with Chimichurri
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WOD

 

LI Strength:

Clean Grip Deadlifts
4×4
 

LI Conditioning:

AMRAP 12 minutes:
7 Hang Dumbbell Snatch, L
7 2KB Front Squat
7 Hang Dumbbell Snatch, R
100m Run
 

LII Strength:

Front Squats
Up to heavy 5, then 2×3 @ 90%
 

LII Conditioning:

4 Rounds:
300m Run
12 Barbell Thrusters
 
Rx: M – 115# | F – 73#
 

15 August 15

jericho sn extension
—-

Power Supply meal delivery is officially live, click here for a free meal with your first order!

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Alexey Kosov (94kg, RUS) 187kg/411# Snatch (Video)
 
Seven Years’ War
 
Crockpot Carne Asada Loaded Fries
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WOD

 

LI Strength:

Dumbbell Goblet Squats 4×12
Weighted Plank x3 sets
 

LI Conditioning:

2 Rounds with a partner:
Partner 1)
100m Farmers Carry + Sled Sprint (High/Low)
Partner 2)
100m Goblet Rack Walk + Sled Sprint (High/Low)
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 Rounds with a partner:
Partner 1)
100m Farmers Carry + Sled Sprint (High/Low)
Partner 2)
100m 2KB Rack Walk + 50m Sprint
 
Rx: M – 32kg/24kg | F – 24kg/16kg
 

14 August 15

team ejbb pre-nationals

Good luck to El Jefe Barbell’s own, Matt Nepomuceno, who competes this evening at the USAW National Championships!

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Power Supply meal delivery is officially live, click here for a free meal with your first order!

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JRE Podcast #682: Mark & Chris Bell (Video)
 
Exercising With Adrenal Fatigue
 
Buffalo Chicken Casserole
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WOD

 

LI Strength:

Sumo Deadlift 5-5-3-3
Push Ups x sub-max reps
 

LI Conditioning:

Alternating EMOM 14 minutes:
7 2KB Front Squats
20 Kettlebell Swings
 

LII Strength:

Overhead Squats
4×5
 

LII Conditioning:

AMRAP 15 minutes:
3x Bar Complex + 100m Shuttle Runs
 
Notes: Every round, perform an additional shuttle run. Complex = Deadlift + Hang Power Clean + Front Squat + Push Press
 

13 August 15

matias and guy rowing
—-

Power Supply meal delivery is officially live, click here for a free meal with your first order!

—-
Aleksey Lovchev 200kg/440# Thruster (Video)
 
Your Brain On Ketones
 
Kombucha Slushie Recipe
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WOD

 

LI Strength:

SA Dumbbell Press 4×6-8
Floor to Standing Rope Climbs x3-4 Sets
 

LI Conditioning:

AMRAP 15 minutes:
8 SA KB Swings / Arm
8 Goblet Rack Lunges
8 Push Ups / 8 Ring Rows
3-Cone Shuttle Run
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
8 Deadlifts
16 Push Ups
2 Rope Climbs
100m 2KB Rack Carry
 
Rx: M – 225#/24kg | F – 143#/16kg
 

12 August 15

Ian in Panama!

Never home, but always reppin’: Ian overlooking the Panama Canal!

—-

Power Supply meal delivery is officially live, click here for a free meal with your first order!

—-
James Tatum 160kg/352# Snatch (Video)
 
Cucumber-Pineapple Salsa
 
US Olympian Nick Symmonds to miss worlds after failing to sign USATF contract release
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WOD

 

LI Strength:

Barbell Front Squats 4×6
Box Jumps x3-5
 

LI Conditioning:

3 Rounds:
12 Ball Slams
12 KB Dead Cleans (Total)
100m Suitcase Carry
300m Run
 

LII Strength:

Sumo Deadlifts
5-3-2
 

LII Conditioning:

For time:
15-12-9-6-3
Barbell Thruster
Lateral Jump Burpee
200m Run
 

LII Conditioning:

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats
 
Rx: M – 95# | F – 63#
 

11 August 15

10 Aug rowing wod
—-

Power Supply will be here this Tuesday between 530 & 730 for a meal tasting, come on by for some good eats. click here for a free meal with your first order!

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Ksenia Maksimova 113kg/248# Snatch and 137kg/300# Clean and Jerk (Video)
 
Large As Life: Rise of the Everyman
 
Post Ranch Inn Salad Recipe
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WOD

 

LI Strength:

Barbell Push Press 2 x 5-3-2
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

2 Rounds:
10 DB Push Press
15 Air Squats
200m Run
35 Kettlebell Swings
200m Run
15 Air Squats
10 DB Push Press
 
-Rest 1 minute between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
400m Run
30 Ball Slams
50 Double Unders
100 Kettlebell Swings
50 Double Unders
30 Ball Slams
400m Run
 
Rx: M – 35#/24kg | F – 25#/16kg
 

10 August 15

team cfss spartan race

Team CFSS post-Spartan Race!

—-

Power Supply will be here this Tuesday between 530 & 730 for a meal tasting, come on by for some good eats. click here for a free meal with your first order!

—-
The Paleo Manifesto by John Durant (Video)
 
4 Truths About CrossFit
 
Coconut Fish Soup with Red Palm Oil
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WOD

 

LI Strength:

Clean Grip Deadlifts
5-5-5-5
 

LI Conditioning:

6 Rounds:
:30 second Row (sprint), Rest :30 secs
:30 second Kettlebell Swings, Rest :30 secs
 

LII Strength:

Front Squats
5-5-5-5
 

LII Conditioning:

6 Rounds:
1:00 Calorie Row
1:00 to perform 15 KB Swings
 
You have one minute to row for calories. You have the second minute to perform 15 KB swings. Score is total calories
 
Rx: M – 32kg | F – 24kg
 

8 August 15

tai in hawaii 2

Never home, but always reppin’: Tai on top of Haleakalā Volcano in Maui, Hawaii!

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Power Supply meal ordering for delivery beginning next week is officially live! Click here for a free meal with your first order!

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Saturday Motivation: Auburn Tigers Football Summer 2015 Training Highlights (Video)
 
This Cowboy Finished 50 Ironmans in 50 Days
 
Crispy Latin American Chicken
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WOD

 

LI Strength:

Kettlebell Swing Ladders
12-10-8-6
 

LI Conditioning:

5 Rounds:
5 2KB Front Squats
Sled Push (High / High)
 
-Rest as needed between rounds-
 

LII Strength:

DB Snatch + Hang DB Snatch
5 x 5 / arm
 

LII Conditioning:

5 Rounds:
7 Barbell Front Squats
Sled Push (High / Low)
 
-Rest 2 minutes between rounds-
 
Rx: M – 135#/+100# | F – 83#/+50#