5 April 14

matias sandbag cln
—-
JRE Podcast #479 – Joel Salatin (Video)
 
Raw No-Bake Chocolate Pudding Cups
 
3 Reasons You Aren’t Getting Any Stronger
—-

WOD

 
Strength:
1/2 Get Ups
10-20 reps total (heavy)
 
LI Conditioning:
4 Rounds:
10 Single Arm Kettlebell Swings (per arm)
SA Rack Carry (switch halfway; maaco + back)
 
*Rest 2 mins between Rounds
 
LII Conditioning:
4 Rounds:
12 Double Kettlebell Swings
Double Kettlebell Rack Carry (maaco + back)
 
*Rest 2 mins between Rounds
 

4 April 14

4.2 am elements grads

New Elements grads Richard, Lynn, Justin, & Roger: official ‘bell swinging, sled pushing, studs! Well done, guys!

—-
“Tarzan, to me, is the epitome of fitness. The guy is strong, agile and quick. He can run, jump, climb and swing through trees. If we take a person who moves well and put them on a Crossfit type of training program, we turn them into Tarzan. If we take that same program and give it to the majority of people in society who move poorly, we turn them into a patient.” - Gray Cook
—-
Tiger Woods will never catch Jack Nicklaus until he comes to terms with his own frailty
 
Apple and Arugula Bison Burgers
 
Cellulite, Stretch Marks, and a Love Your Body Challenge
—-

WOD

 
LI Strength:
Bodyweight / Banded Pullups
20-30 reps
 
LI Conditioning:
AMRAP 12 minutes:
5 Ring Rows
10 Air Squats
15 Kettlebell Swings
40 Single Unders
 
LII Strength:
Weighted Pull Ups
work up to 5RM
 
LII Conditioning:
AMRAP 12 minutes:
5 Pull Ups
10 Box Jumps
15 Kettlebell Swings
20 Double Unders
 

3 April 14

SONY DSC

New Elements grads Sonali, Don, Steve, Lesley, Melissa, Howard, Tracey, Diego, Trina, Will, & Chuck: official ‘bell swinging, sled pushing, beasts! Great job, guys!

—-
A Thank-You and a Warning
 
Gennady Muratov 200kg Power Clean & Jerk (Video)
 
Sea Bass with Chorizo and Onion
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Shuttle Run (fence + back)
20 H2H Swings
5 SA KB Push Press / arm
Shuttle Run (Maaco sign + back)
20 H2H Swings
5 SA KB Push Press / arm
Shuttle Run (Guardrail + back)
20 H2H Swings
5 SA KB Push Press / arm
 
LII Strength:
Wendler Deadlifts
cycle 1, week 2 (3 @ 70%/3 @ 80%/3+ @ 90%)
 
LII Conditioning:
Shuttle Run (fence + back)
10 2KB Clean & Push Press
Shuttle Run (Maaco sign + back)
10 2KB Clean & Push Press
Shuttle Run (Donohoe sign + back)
10 2KB Clean & Push Press
Shuttle Run (Guardrail + back)
10 2KB Clean & Push Press
 

2 April 14

Brad in Panama CityNever home, but always reppin! Brad in Panama City
—-
“Real fear makes men do amazing things they would never do without it.”Dave Tate
—-
Lidia Valentin 170kg x3 Squat (Video)
 
Simple Baked Halibut with Bacon Herb Butter
 
Diet’s Link to Longevity: After 2 Studies Diverge, A Search for Consensus
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
2,4,6,8,10
KB Swings
2,4,6,8,10
Ball Slams
 
Rest 2 minutes b/t rounds
 
10,8,6,4,2
KB Swings
10,8,6,4,2
Ball Slams
 
LII Strength:
Wendler Press
cycle 1, week 2 (3 @ 70%/3 @ 80%/3+ @ 90%)
 
LII Conditioning:
1,2,3,4,5
Hang Power Cleans
2,4,6,8,10
Ball Slams
 
Rest 2 minutes b/t rounds
 
5,4,3,2,1
Hang Power Cleans
10,8,6,4,2
Ball Slams
 

1 April 14

guy sled sprint
—-
Lifestyle Habits: “The Blue Zones”
 
Slow-Cooked Chicken Adobo with Coconut Aminos
 
Kara Webb does 14.5 at CrossFit Roar (Video)
—-

WOD

 
LI Strength:
Sumo Deadlift High Pull
5×5
 
LI Conditioning:
5 Rounds:
Sled Sprints (high / low)
-then-
Workout 12.3
AMRAP 18 minutes:
15 Box jumps, 24″ box
12 Push press
9 Toes-to-bar
 
LII Strength:
Squat Snatch 3RM (touch & go)
 
LII Conditioning:
Row 2k
-then-
Workout 14.5
For time
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees
-then-
Run 1 mile
 

28 March 14

jaron cln extension
—-
“Tell me and I forget. Teach me and I remember. Involve me and I learn.” - Benjamin Franklin
—-
Some Advice That Changed My Whole Career
 
10 Secrets to Building Mass
 
Sausage, Leek and Asparagus Dill Breakfast Casserole
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
6 Rounds:
12 Ball Slams
8 SA DB or KB Thrusters
 
LII Strength:
Overhead Squats
4-4-4-4
 
LII Conditioning:
For Time:
20 Ball Slams
10 Single Arm KB Thrusters (total)
18 Ball Slams
18 Single Arm KB Thrusters (total)
16 Ball Slams
16 Single Arm KB Thrusters (total)
14 Ball Slams
14 Single Arm KB Thrusters (total)
12 Ball Slams
12 Single Arm KB Thrusters (total)
10 Ball Slams
10 Single Arm KB Thrusters (total)
 

27 March 14

noon class rowing
—-
“What do I fear? I fear stagnation and lack of progress. I fear never reaching my potential and being average. I fear being forgotten…the past…yesterday’s news. I fear giving up and being passed by, going softly into that good night. I fear settling, giving into the “that’s just the way it is” mindset. I fear dying without leaving my mark. And most of all, I fear NOT feeling these fears anymore…”
—-
Tony Blauer: Carjacking Scenario (Video)
 
Oven-Roasted Cauliflower Rice
 
The Two Faces of Cortisol
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
AMRAP 3 minutes:
5 KB Suitcase Deadlifts
5 Burpees
7 Air Squats
 
Rest 2 minutes between rounds, repeat for a total of 3 intervals
 
LII Strength:
Wendler Press
cycle 1, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)
 
LII Conditioning:
AMRAP 3 minutes:
3 Deadlifts
6 Pushups
9 Air Squats
Rest 2 minutes between rounds, repeat for a total of 3 intervals
 

26 March 14

Annie in Arizona!
Never home but always reppin!: Annie at “A” Mountain in Tempe, AZ!
—-
Body Image & Bodyweight in Weightlifting
 
Letting Beauty Speak (Video)
 
Fully Loaded Citrus Marinated Chicken Lettuce Wraps
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
2 Rounds:
5 Ball Slams
10 Dumbbell Push Presses
15 Kettlebell Swings
 
Rest 1 minute, repeat for a total of 2 cycles
 
LII Strength:
Wendler Clean Grip Deadlifts
cycle 1, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)
 
LII Conditioning:
2 Rounds:
5 Box Jump
10 Barbell Push Press
15 Kettlebell Swings
 
Rest 1 minute, repeat for a total of 3 cycles
 

25 March 14

Amanda Pull Up
—-

Attention: Starting this week, Friday at 6AM is now EZ Strength; Saturdays at 8AM is now the regularly scheduled WOD

—-
Artem Okulov 190kg Hang Snatch (video)
 
Salmon Wasabi Burgers
 
Why Haters Make it so Much Easier For You to Succeed
—-

WOD

 
LI Strength:
Bodyweight / Banded Pullups
20-30 reps
 
LI Conditioning:
4 Rounds:
15 Kettlebell Swings
200m Row (Sprint)
 
*2-3 mins rest between rounds
 
LII Strength:
Weighted Pullups
8×1
 
LII Conditioning:
4 Rounds:
5 Hang Power Cleans (moderate)
200m Row (Sprint)
 
*2-3 mins rest between rounds
 

24 March 14

laura in puerto rico
Never home but always reppin! Laura in San Sebastian, Puerto Rico!
—-
Stacie Tovar – Strength is Beautiful (Video)
 
Be a Good Gym Member: Safety, Respect and Taking Care of Equipment
 
Bacon Chorizo Chipotle Smothered Meatloaf
—-

WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
6 rounds
8 Hang Dumbbell Snatches (L+R)
5 Burpees
 
LII Strength:
Wendler Front Squats
cycle 1, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)
 
LII Conditioning:
8-8-8-8-8-8-8-8-8-8-8
Dumbbell Snatch (total; deck)
10-9-8-7-6-5-4-3-2-1
Burpees