12 May 15

julianne bb oh
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Patagonia: Defined by the Line (Video)
 
A Doctor’s View of CrossFit
 
Article or Link Title
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WOD

 

LI Strength:

Barbell Press 5×3 (heavier than last week)
Single Arm KB Swings x8-10 / arm
 

LI Conditioning:

4 Rounds:
9 DB Thrusters
12 KB Dead Cleans (Total)
15 Ball Slams
18 Lunges (Total)
 
-Rest 1:00 between rounds-
 

LII Strength:

Back Squat
3-3-3-3
 

LII Conditioning:

Partner WOD
For 15 minutes:
Row 350 meters
10 2KB Cleans
 
-Rest is the time until your partner finishes rowing-
 
Rx: M – 20kg F – 12kg
 

11 May 15

throwdown push presses
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Chris Duffin Guiness WR 505# Squat for Reps Challenge (Video)
 
CrossFit Creator Calls for Adidas to Sell Reebok
 
Pan Fried Haddock with Lemon Capers
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WOD

 

LI Strength:

Sumo Deadlift 4×3 (heavier than last week)
Ring Rows x5 Reps / Set
 

LI Conditioning:

AMRAP 12 minutes:
6 DB Push Press
12 Air Squats
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
6-9-12-15-…DB Thruster
200m Run
 
-Add 3 DB Thrusters each round-
 
Rx: M – 40DB F – 25DB
 

9 May 15

throwdown farmers carry
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Luis Mosquera (69kg, COL) 150kg/330# Snatch + 186kg/409# Clean & Jerk (Video)
 
Why Exercising Is a Higher Priority Than My Career
 
Classic (Paleo) Beef Stew
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WOD

 

LI Strength:

Deadlift 4×5 (use heaviest from last week)
Push Ups 5-10 Reps / Set
 

LI Conditioning:

4 Rounds:
Sled Sprint (Hi/Lo)
 

LII Strength:

Swing Ladders / Weighted Pull Ups
12-9-6 / 5-5-5-5
 

LII Conditioning:

4 Rounds:
Farmers Carry (Fence + Back)
Sled Sprint (Hi/Lo)
 
Rx: M – 28kg F – 20kg
 

8 May 15

ladies throwdown burpees
—-
Athens 2004 Olympic Games: Greece’s Pyrros Dimas (Video)
 
For Teenagers, Potassium May Matter More Than Salt
 
Crispy Chicken Thighs with Pineapple Honey Mustard Sauce
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WOD

 

LI Strength:

2KB Front Squats 4×6
Box Jumps 4×5
 

LI Conditioning:

4-5 Rounds:
6 SA KB Thruster, L
12 Ball Slams
6 SA KB KB Thruster, R
8 Ring Rows
200m Run
 

LII Strength:

Push Jerk
4-4-4-4
 

LII Conditioning:

4 Rounds:
12 2KB Clean
12 2KB Rack Lunges (Total)
12 Push Ups
300m Run
 

7 May 15

team cfss spring throwdown

CFSS Spring Throwdown!

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Speedriding: The Unrideables (Video)
 
2015 CrossFit Games Regional Events Announced
 
Dr. Mike Israetel Tips on Alcohol and Dieting
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WOD

 

LI Strength:

Barbell Press 4×5 (use heaviest from last week)
Pull Ups (bands ok) 3-5 reps / set
 

LI Conditioning:

Partner WOD
For 15 minutes:
Row 300 meters
6 Burpees
 
-Rest is the time remaining after completing burpees while your partner rows-
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
Left Arm: 3 DB Snatch + 3 DB Clean + 3 Push Press + 3 Thruster
15 Ball Slams
Right Arm: 3 DB Snatch + 3 DB Cln + 3 Push Press + 3 Thruster
10 Toes To Bar
 
Rx: M – 50DB/35# F – 30DB/25#
 

6 May 15

April PR Board

April PR’s are in the books! Some great numbers here; let’s get back to work and keep crushing it in May!

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Jared Fleming 170kg/374# Snatch (Video)
 
Why Almost Everything Dean Ornish Says about Nutrition Is Wrong
 
Top 9 On The Go Snacks
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WOD

 

LI Strength:

Hang Dumbbell Snatch 3×5/arm
Farmers Carry 3 sets
 

LI Conditioning:

4 Rounds:
9 DB Push Press
12 Ball Slams
15 KB Swings
18 Air Squats
-Rest 1:00 between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

For Time:
10-8-6-4-2
Barbell Push Press
Pull Ups

-Rest 2 minutes-

5 Rounds:
30 Double Unders
15 Kettlebell Swings
 
Rx: M – 115#/28kg F – 73#/20kg
 

5 May 15

tony and katie throwdown champs

Congrats to Katie & Tony, 2015 Spring Throwdown Champs!

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FUEL: The Diet of 105-Pound Champion Weightlifter Morghan King (Video)
 
The Cure for Brain Diseases Is in Your Gut
 
Slow Cooker Cheater Pork Stew
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WOD

 

LI Strength:

Goblet Squats 5×6
Single Arm KB Swings x 8-10 / arm
 

LI Conditioning:

AMRAP 10 minutes:
7 2KB Deadlift
7 Burpees
7 Lunges / Leg
SA KB Rack Carry (Fence + Back)
 

LII Strength:

Back Squat
5×4
 

LII Conditioning:

5 Rounds:
6 Burpee Box Jumps, 20”
12 Overhead Squats, 75#/55#
 

 

4 May 15

guy and quigley push press
—-
Mikhail Koklyaev Deadlift Pyramid set 70-350-70 kg (154-770-154 lbs) (Video)
 
Athletes Are Not Coaches
 
Bacon Braised Collard Greens
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WOD

 

LI Strength:

Sumo Deadlift 4×5 (use heaviest from last week)
Weighted Plank 4x:30 secs
 

LI Conditioning:

AMRAP 12 minutes:
12 Hang DB Snatches (total)
8 DB Goblet Squats
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

20-18-16-14-12-10 DB Snatches
200m Run
 
Rx: M – 50DB F – 30DB
 

2 May 15

big repo 140
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CFSS Spring Throwdown today at 10AM; cookout/potluck afterwards at 2PM! Hope to see you all today

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ESPN All-Access: Training with Pacquiao (Video)
 
Keep Moving to Stay a Step Ahead of Arthritis
 
A Spicy-Sweet Paleo Dinner Party
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1 May 15

lukas 90kg snatch
—-

CFSS Spring Throwdown & cookout this Saturday May 2nd! Signup now at the gym!

—-
Barbell Shrugged #175: The Future of Paleo with Robb Wolf (Video)
 
2015 Cap City Open Photos
 
Sweet & Salty Fudge Bombs
—-

WOD

 

LI Strength:

Deadlift 5-5-5-5
Push Ups 5-10 Reps / Set
 

LI Conditioning:

4 Rounds:
Left Arm: 5 Hang DB Snatch / 5 SA DB Front Squats / 5 SA DB Push Press
Right Arm: 5 Hang DB Snatch / 5 SA DB Front Squats / 5 SA DB Push Press
Goblet Rack Walk
-Rest 60 seconds between rounds-
 

LII Strength:

Snatch Grip Push Press + Overhead Squat
4 sets of 2+2
 

LII Conditioning:

3 Rounds:
10 Barbell Thruster
15 Cal Row
Combo Carry (Suitcase / Rack Walk)
-Rest 90 seconds between rounds-
 
Rx: M – 115#/20kg/28kg F – 73#/12kg/16kg