11 July 14

ladies high five
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Adam Maligov 185kg Snatch (Video)
 
4 Tips to Improve Your Rowing Technique
 
Vanilla Cream Mango Milkshake
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
2 Rounds
1 minute: Air Squats
Rest 1 minute
1 minute: Ball Slams
Rest 1 minute
1 minute: Burpees
Rest 1 minute
1 minute: Row (cals)
Rest 1 minute
 
LII Strength:
Dumbbell Muscle Snatch
5-5-5-5-5
or Wendler Make-up
 
LII Conditioning:
2 Rounds
1 minute: Barbell Thrusters, 75/43 lbs
Rest 1 minute
1 minute: Double Unders
Rest 1 minute
1 minute: Single Arm Swings
Rest 1 minute
1 minute: Row (cals)
Rest 1 minute
 

10 July 14

JD in chicago!

Never home, but always reppin’: El Jefe in Chicago!

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How Finland Keeps Kids Focused Through Free Play
 
A Q&A with Hafþór Júlíus Björnsson (AKA: The Mountain from Game of Thrones and the World’s Second Strongest Man)
 
Berries and Whipped Coconut Cream
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WOD

 
LI Conditioning:
4 Rounds:
8 Dumbbell Push Press
1 Sled Push (high / low)
 
Rest 2-3 minutes b/t rounds
 
LII Conditioning:
5 Rounds:
5 Weighted Pull Ups
1 Sled Push (high / low) Heavy!
 
Rest 2-3 minutes b/t rounds
 

9 July 14

7.8.14 post rain run crew!

At CFSS we don’t let the weather dictate our workouts. 630 WOD crew post-running in the rain and loving it!

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Zoe Pablo Smith 160kg Squat (Video)
 
7 Ways to Make Yourself More Coachable
 
Pesto & Shallot Hasselback Grilled Sweet Potatoes
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
5 2KB Front Squats
7 Burpees
12 Ball Slams
 
LII Strength:
Hang Power Clean (knee)
or Wendler Make-up
 
LII Conditioning:
5 Rounds:
5 Hang Power Cleans
12 Ring Push Ups
15 Ball Slams
 
Rest 1 minute b/t rounds
 

8 July 14

christian cln pull
—-
Ilya Ilin 230kg Clean & Jerk (Video)
 
Working Out Isn’t Enough: Advice for Desk Workers
 
Chimichurri aka Magic Sauce
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Dumbbell Push Press
 
LII Strength:
3 Press + 3 Push Press
or Wendler Make Up
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
Double Unders
Overhead Squats
 

7 July 14

Brendan h bb oh
—-
You Should Be Dating a CrossFit Girl. Here’s Why.
 
The 10 Rules of the Ancestral Athlete
 
Spicy Grilled Shrimp with Easy Guacamole
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds:
5 Box Jumps
10 Burpees
15 Kettlebell Swings
Run 300 meters
 
LII Strength:
Overhead Squats
4-4-4-4
or
Wendler
 
LII Conditioning:
3 Rounds:
10 Burpee Box Jumps
10 Bodyweight Deadlifts
Run 300 meters
 

4 July 14

Elements grads 7.2.14

New Elements grads Vanessa, Joseph, Matt, Ayanna, Dani, Devante, Charles, Roberto, Michael, Tamira, Mallory, Naami, & Laini: official ‘bell swinging, sled pushing, beasts! Great job, guys!

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4th of July Weekend Schedule: Friday – 9 & 10 AM WOD, Saturday – 12PM Barbell Club only!

—-
50 Fourth of July Recipes
 
Brain Ages Faster When You Sleep Less Than 7 Hours A Day
 
James Tatum 200kg Front Squat @ 80kg bwt (Video)
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WOD

 
LI Conditioning:
Partner WOD
AMRAP 20 minutes:
20 Pull Ups
200 Meter Run
Dumbbell Thruster, 20 reps
200 Meter Run
 
LII Conditioning:
Partner “Daniel”
50 Pull-ups
400 meter run
Thruster (95/63 lbs), 36 reps
800 meter run
Thruster (95/63 lbs), 36 reps
400 meter run
50 Pull-ups
 
LIII Conditioning:
“Daniel”
25 Pull-ups
400 meter run
Thruster (95/63 lbs), 21 reps
800 meter run
Thruster (95/63 lbs), 21 reps
400 meter run
25 Pull-ups
 

3 July 14

lynn front rack position
—-

4th of July Weekend Schedule: Friday – 9 & 10 AM WOD, Saturday – 12PM Barbell Club only!

—-
Running Doesn’t Suck
 
CrossFit Trainer Kelly Starrett: Master of Motion – 60 Minutes Sports (Video)
 
Zucchini Pesto Roll Ups
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
EMOM 10 minutes
6 Barbell Thrusters (add weight if possible)
 
LII Strength:
Wendler
Cycle 4, Week 3
 
LII Conditioning:
EMOM 12 minutes:
Every Odd Minute: 3 Deadlifts + 3 Hang Power Cleans
Every Even Minute: 3 Front Squats + 3 Push Jerks
 

2 July 14

dave front squat
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4th of July Weekend Schedule: Friday – 9 & 10 AM WOD, Saturday – 12PM Barbell Club only!

—-
10 Signs You’re Overtraining
 
Morghan King 120kg/264# Front Squat (Video)
 
Spiced-Nut Vanilla Coconut Ice Cream
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
5 Rounds:
10 SA KB Swings (Left)
10 SA KB Swings (Right)
10 Bodyweight Lunges (per leg)
30 second Plank Hold
 
LII Strength:
Wendler
Cycle 4, Week 3
 
LII Conditioning:
5 Rounds
6 HEAVY KB Swings
7 Barbell Front Rack Lunges / per leg
8 Toes’2′Bar
 

1 July 14

mary bb oh
—-

4th of July Weekend Schedule: Friday – 9 & 10 AM WOD, Saturday – No classes!

—-
“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”

– Greg Glassman

—-
Changing the Game in Youth Sports (Video)
 
The Elderly Need More Exercise? Yes And No.
 
Chocolate Cherry Muffins
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
200m Run
8 Burpees
10 KB Suitcase Deadlifts
12 Air Squats
 
LII Strength:
Wendler
Cycle 4, Week 3
 
LII Conditioning:
3 Rounds
Run 200m
2 Rounds of…
6 DB Snatch (per side)
6 Box Jumps
15 Pushups
 

30 June 14

christian & leah in the DR

Never home, but always reppin’: Christian & Leah in the Dominican Republic!

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4th of July Weekend Schedule: Friday – 9 & 10 AM WOD, Saturday – No classes!

—-
Ilya Ilyin 190kg Snatch off Blocks (Video)
 
Vision Training to Boost Sports Performance
 
Grilled Mustard Sliders on top of Fritter Cups
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
AMRAP 12 minutes:
7 SA DB Push Press (per arm)
15 Ball Slams
200 Run
 
LII Strength:
Wendler
Cycle 4, Week 3
 
LII Conditioning:
AMRAP 15 minutes:
10 DB Push Press
20 Ball Slams
30 KB Swings
300 Run