Crossfit Silver Spring

CFSS WL Training Footage 11-12 May 13

Josh Dempsey — Mon, 20 May 2013 01:31:16 +0000

20 May 13

Josh Dempsey — Mon, 20 May 2013 01:30:20 +0000

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
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Jared Fleming 173kg (381lbs) Snatch from blocks (Video)

Nutrition Confusion

Rookies, Experts, And Pimps
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WOD

Lift:
EZ Strength 2.0

L1:
AMRAP 8 minutes:
10 Air Squats
10 Anchored Sit Ups
10 SA Dumbbell Push Press (total)

Sweat:
Mini-“Jack”
AMRAP 10 minutes:
10 Push Press
10 KB Swings
10 Box jumps

Properly Hydrate to Optimize Performance

Josh Dempsey — Sat, 18 May 2013 02:15:53 +0000

As you’ve certainly noticed, temperatures are climbing and summer is upon us. With warm weather comes lots of opportunities for outdoor WODs and other fun kinds of physical pursuits. To put things simply, you don’t drink enough water. You may think you do, but your consumption is inadequate.

Keep in mind that losing simply 2% of your body weight in fluids can result in 25% drop in physical and mental performance. Here’s what you need to shoot for as a baseline – 1/2 your bodyweight in fluid ounces, daily. Don’t expect to come in and crush the WOD while dehydrated. Make water your primary, go-to liquid of choice; you will know if you are on the right track of your urine is a light shade of yellow or clear.

Keep in mind there are a lot of variables that play into your hydration requirements- duration and intensity of activity, temperature, perspiration rate, and more. When in doubt, drink more water. One strategy I’ve found to be really helpful on longer bouts of exercise (think long run, hike, cycle, etc.) is to wear a camelback containing coconut water diluted by a ton of water. Keep in mind we lose much more than water when we sweat (electrolytes, anyone?); coconut water is a great source of potassium, and a way to provide a source of energy that won’t cause headaches or cramps.

Drinking water throughout the day, much like sleeping 8hrs a night, is another one of our unglamorous, simple solutions to improve results in the gym and health in general. Stay hydrated, my friends!

18 May 13

Josh Dempsey — Sat, 18 May 2013 02:00:14 +0000

New Elements grads Nikki, Liz, Jessica, Kate, Brendan, Tamara, Jeff, & Zain: official bell swinging, ball slamming beasts! Great job, guys!

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Water, Water Everywhere: Let’s Get ‘High(Hy)’-Drated…

Human Water Requirement Calculator

“This Is Annie Thorisdottir” (Video)
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WOD

Lift:
EZ Strength 2.0

L1:
4 Rounds:
250 Meter Row
12 Med Ball Slams

Rest 2 minutes b/t sets

Sweat:
4 Rounds:

6 Triple Extension Throws
10 Kettlebell Swings
1 Butcher Sled Sprint

Rest as needed between sets

Eyes on the Prize, or Eyes on the Path?

Josh Dempsey — Fri, 17 May 2013 02:31:54 +0000

By: Colin Cooley

“I know some people say “Keep your eyes on the prize,” but I disagree. When your eyes are stuck on the prize, you’re going to keep stumbling and crashing into things. If you really want to get ahead, you’ve got to keep your eyes focused on the path.” – Russell Simmons

For most people, the prize is the end result, the goal, the mythical place where all of our dreams become fulfilled and we are complete as a human being. Really? Then what? We win this prize, reach this “place” and then the work ends? It’s the path that precious, not the prize. The path goes on; teaches us about struggle and consistency and fortitude. Prizes symbolize an end game or completion. For me: I don’t want the work to end; I don’t want to be complete. I embrace the struggle and the path to greatness.

Russell Simmons also followed up his previous statement with, “Always focus on your effort, instead of the results of that effort.” If we always fixate on results, we miss the mark in terms of the real beauty and satisfaction that emanates from real effort. There is wisdom in this for sure. Place your emphasis on your effort and results happen without stress or goal fixation.

“The awakened sages call a person wise when all his undertakings are free from anxiety about results.” Have Goals, but put in effort for results.

17 May 13

Josh Dempsey — Fri, 17 May 2013 02:30:41 +0000

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Meg Jay: Why 30 is not the new 20

Banana Cream Pie

You Absolutely Should Not Get Backyard Chickens
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WOD

Lift:
EZ Strength 2.0

L1:
4 Rounds:
5 SA Dumbbell Push Press R/L
1 Lap Bear Crawl
15 Kettlebell Swings

Rest 1 Minute In between Rounds

Sweat:
4 Rounds:
7 Dumbbell Push Press
1 Lap Bear Crawl
12 Ball Slams

How You Get Good: No Mystery to Mastery

Josh Dempsey — Thu, 16 May 2013 02:01:44 +0000

Jerry Rice and Joe Montana are two of the greatest players in the history of the NFL, winning multiple Super Championships as teammates on the way to eventually being enshrined in the Hall of Fame.

While their playing careers are often celebrated, you rarely hear anyone talk about their prodigious appetites for hard work. Both were insatiable in their drive to hone their craft and prepare as thoroughly as humanely possible to compete.

In his last off-season , Joe Montana would spend hours daily practicing basic footwork drills you wouldn’t catch a high school quarterback working on.

Jerry Rice famously reported to training camp before the rookies had to report to practice his routes. He could also be seen sitting in on special teams meetings, even though he wasn’t on the special teams unit, so he could set the example of how seriously his teammates should take their preparation.

Jerry is also known for “The Hill.” The Hill is a 2.5 mile uphill trail in the mountains around San Francisco that Jerry would run daily, for time. 2.5 miles on a rough dirty track, entirely uphill. This was in addition to lifting, football practice, and film study. He exemplified the phrase “hard training, easy combat.” When asked why he continued to run the hill everyday even after all of his Pro Bowl seasons, his response was essentially the following, ‘when the 4th quarter came and I was tired, I knew I could still beat my man and perform.’

Put another way in the words of Bob Knight, “Most people have the will to win, few have the will to prepare to win.”

16 May 13

Josh Dempsey — Thu, 16 May 2013 02:00:32 +0000

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Jerry Rice Talks About the Hill

Banana Bread French Toast

Crawling, Balancing, Rolling: The Importance of Practicing Natural Movements
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WOD

Lift:
EZ Strength 2.0

L1:
Jog 100 meters
10 Air Squats
Jog 200 meters
15 Air Squats
Jog 400 meters
20 Air Squats

Sweat:
Partner WOD- In teams of two, complete the following tasks:

Run 100 meters
10 Air Squats
Run 200 meters
15 Air Squats
Run 400 meters
20 Air Squats
Run 800 meters
25 Air Squats

One person running at a time. While your partner is running, complete your air squats prior to beginning your next run.

Cap City WL Championships, pt. 2!

Josh Dempsey — Wed, 15 May 2013 02:01:05 +0000

Josh Dempsey

Craig Kilgo

15 May 13

Josh Dempsey — Wed, 15 May 2013 02:00:33 +0000

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Savory Bacon and Maple Meatballs

A Walk Through the Five Ts: Tools

FDA Sued for Concealing Records on Arsenic in Poultry Feed
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WOD

Lift:
Sumo Deadlifts
6×3; increase weight each set

L1:
2 Rounds
Goblet Carry (Fence and Back)
Suitcase Carry (Fence and Back)
Farmers Carry (Fence and Back)

Sweat:
3 Rounds:
Row 500 meters (sprint)

Rest as needed. Score is slowest 500 m split.