17 July 15

julianne rope climb
—-
15 year-old CJ Cummings (69kg, USA) Clean & Jerks from 2015 JR Worlds (Video)
 
Older Athletes Have a Strikingly Young Fitness Age
 
Paleo Vanilla Hazelnut Creamer Homemade Cold Brew Coffee
—-

WOD

 

LI Strength:

A1) Sumo Deadlift 5×4
A2) SA Press x 6-8 reps / arm
 

LI Conditioning:

4 Rounds:
7 SA KB Front Squats, L
7 Dumbbell Push Press
7 SA KB Front Squats, R
Farmers Carry (Fence + Back)
 
-Rest 90 seconds between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
10 2KB Front Squat
10 Push Press
Farmers Carry (Fence + Back)
 
-Rest 90 seconds between rounds-
 
Rx: M – 20kg/115#/28kg F – 12kg/73#/20kg
 

16 July 15

ben front squat
—-
The Proving Ground: Noah Ohlsen (Video)
 
2015 CrossFit Games Masters and Teenage Games Events Released
 
Lava Flow Ice Pops
—-

WOD

 

LI Strength:

Push Press 4×4
Pull Ups (bands ok) x 3-5 reps
 

LI Conditioning:

AMRAP 12 minutes:
7 Ball Slams
5,10,15,… KB Swings
200m Run
 

LII Strength:

Push Press + Push Jerk
(1+2); 4 Sets
 

LII Conditioning:

4-5 Rounds:
8 Toes to Bar
12 Overhead Lunges
16 Kettlebell Swings
200m Run
 
-Workout is 5 Rounds as long as Round 4 completed in less than 11 minutes-
 
Rx: M – 45#/24kg F – 25#/16kg
 

The Fat Loss Highway

 
I’m a big fan of analogies. Many insights on training, diet, and lifestyle can be easily conveyed in the form of an analogy, story, or anecdote. Presenting what can be otherwise boring information in the form of a story tends to resonate with folks much more effectively than a specific coaching cue or piece of advice.
 
With that in mind, I want you to imagine the journey to fat loss as a car traveling down a highway. As we all know from experience, the more cars there are on the highway, the longer it takes to get to our destination, and likely the more frustrated we become during the process.
 
Unlike getting stuck driving in traffic, which is largely out of your control, you can control the “traffic” on your fat loss journey. Things such as your environmental stressors, sleep, and diet all increase congestion and can slow fat loss down to a crawl. When stress levels rise, regardless of the cause, the stress hormone cortisol rises as well. The end result: increased fat storage.
 
Eating inflammatory foods, sugar, and excessively restricting calories are all stressors as well and will increase fat loss “traffic”. Lack of restorative sleep (due to poor diet & stress) blunts our recovery processes, alters our will power as it pertains to food cravings. Lastly, your everyday life stressors, such as your job, financial issues, interpersonal relationships, commute, and light & noise pollution all increase traffic as well.
 
Simply exercising vigorously, or addressing diet, sleep, or stress levels individually is inadequate when it comes to reducing traffic in a meaningful. To truly move it in the direction of rapid, easy, fat loss one must take a multifaceted approach that covers each of these areas simultaneously. Certainly, starting with incremental change in one area, and building change over time is likely the best long-term strategy. However, it is imperative to realize that progress during this incremental change phase may be extremely slow. These changes are synergistic though, and will eventually yield massive change if the individual can stick through the hard work/minimal return phase. In reality, you are lying the foundation for health and setting into motion a flywheel that can transform your physique, wellness, and overall quality of life.
 

15 July 15

nikki ball slams
—-
Clint Darden: Go All In or Get Out (Video)
 
Screen Addiction Is Taking a Toll on Children
 
Strawberry Chili Grilled Chicken
—-

WOD

 

LI Strength:

Dead Cleans x6 / Arm
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12 minutes:
100 Single Unders
20 KB Swings
15 Air Squats
10 Burpee Sprawls
5 Box Jumps
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
1-2-3-4-5 Pull Ups
2-4-6-8-10 Burpee Box Jumps
15 Double Unders
 
Rx: M – 24″ F – 20″
 

14 July 15

michelle jerk
—-
Conor McGregor vs. Himself (Video)
 
Stop Being a Spectator and Start Playing to Win
 
Chicken Prosciutto Involtini
—-

WOD

 

LI Strength:

Clean Grip Deadlift 5×3
Box Jumps x 3-5 reps
 

LI Conditioning:

Alternating EMOM 12 minutes:
8 DB Push Press
Floor to Standing Rope Climb
 

LII Strength:

EZ Strength
 

LII Conditioning:

Alternating EMOM 14 minutes:
8 2KB Press
1-2 Rope Climbs
 

LIII Conditioning:

Alternating EMOM 14 minutes:
8 2KB Press
Legless Rope Climb + Rope Climb
 
Rx: M – 24kg F – 16kg
 

13 July 15

jason running
—-
Ilya Ilyin 5-rep Push Jerk @ 175kg/385# (Video)
 
The Dark Side of Artificial Light at Night
 
Apple Fennel Breakfast Sausage
—-

WOD

 

LI Strength:

Front Squat 4×4
Weighted Planks x 2-3 sets
 

LI Conditioning:

4 Rounds:
8 Ring Rows
10 Ball Slams
12 Lunges
200m Row
 
-Rest 1 minute between rounds-
 

LII Strength:

Paused Back Squats
2+2; 4 Sets
 

LII Conditioning:

5 Rounds:
10 Ball Slams
15 Push Ups
10 Medball Squats
200m Row
 
-Rest 1 minute between rounds-
 
Rx: M – 35# F – 25#
 

11 July 15

tamara and julianne sled push
—-
Damien Walters vs Russian Swing (Video)
 
10 Primal Foods You Aren’t Eating Enough Of
 
Gluten Free Banana Bread
—-

WOD

 

LI Strength:

Hang Dumbbell Snatch x5 / Arm
Band Pull Aparts x10-15 & Ring Rows x5
 

LI Conditioning:

4 Rounds:
10 Kettlebell Swings
1 Lap Bear Crawl
Sprint Suicide
 
-Rest 90 seconds between rounds-
 

LII Strength:

Dumbbell Snatch
5×5 / arm
 

LII Conditioning:

AMRAP 15 minutes:
10 Kettlebell Swings (Heavy!)
1 Lap Bear Crawl
Sprint Suicide
 
-Rest 1 minute between rounds-
 
Rx: M – 32kg F – 24kg
 

10 July 15

jason clean turnover
—-
CrossFit Athlete Brooke Wells 225# 2RM Overhead Squat (Video)
 
Amanda Bingson: ‘Athletes come in all shapes and sizes’
 
Broiled Salmon and Asparagus Caesar Salad
—-

WOD

 

LI Strength:

Sumo Deadlift 5-5-5
SA Press x 6-8 reps / arm
 

LI Conditioning:

AMRAP 12 minutes:
10 Ball Slams
10 Dead Cleans (Total)
10 Air Squats
10 Calorie Row
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
10 2KB Front Squats
10 DB Push Press
20 Calorie Row
 
Rx: M – 20kg/40DB F – 12kg/25DB
 

9 July 15

tiff warming up
—-
CrossFit Athlete Brooke Ence 245# Clean and Jerk (Video)
 
The 2015 CrossFit Games: What We Know So Far
 
Watermelon Mojito Salad
—-

WOD

 

LI Strength:

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

LI Conditioning:

3 Rounds:
300m Run
10 Lunges / Leg
16 Hang Dumbbell Snatches (total)
10 Burpee Sprawls
 

LII Strength:

Push Press + Push Jerk
(2+2); 4 Sets
 

LII Conditioning:

For Time:
400m Run
21-15-9 DB Thrusters
3-2-1 Rope Climbs
 
Rx: M – 35DB F – 20DB
 

Passion

Passion

Quote courtesy of Dr. Fred Hatfield aka “Dr. Squat”