26 July 14

holly running
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“Progress comes from the intelligent use of experience. ” – Elbert Hubbard

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Ilya Ilyin 239kg Clean & Jerk (Video)
 
Hanging Up His Shoes
 
CrossFit Games: Triple 3 (Video)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Partner WOD
AMRAP 20 minutes:
20 KB Suitcase Deadlifts (total)
20 Dumbbell Push Press (total)
200m Run
 
partition deadlifts and push press, run together
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
Partner WOD
AMRAP 20 minutes:
4 Rope Climbs
20 Dumbbell Thrusters
Run 200 meters
 
partition rope climbs & thrusters, run together
 

Watch the Crossfit Games this Weekend!

 
by: Marcus Taylor
 
This weekend will be the fast and furious finale of the Crossfit Games. So far this week the Masters have wrapped up to crown their champs and some of the team/individual events have been completed. Make sure you check out some of the events and see these amazing athletes. These people put in hours upon hours of hard work in the gym all while mixing in normal family life activities (wives, husbands, kids, work, etc). They are a testament to clear vision, planning, goal setting and perseverance.
 
Who to watch for…
 
Rich Froning: Why? Because its Rich Froning
 
Jeff Evans: Why? Because is hella strong and an unofficial Nike “Crossfit” Athlete. Hmmm?!?!?
 
Sheila Barden: Why? Because she is 5 feet of muscle and “Don’t quit” attitude. She said that after her first workout she was hooked and had ONE goal in mind…to make it to the Crossfit Games!
 
Elizabeth Akinwale: Why? Ummm, look at her!!!
 
How to Watch the Games:
 
Go to the Crossfit Games site (games.crossfit.com). Some of the events will be shown on ESPN or ESPN 2; moreover, if you buy/have a Google ChromeCast ($35) you can watch it on your TV instead of huddling around a laptop or iPad.
 
Here’s a tip: BestBuy price matches from other online or brick and mortar competitors. From your phone, google TechBargain.com who is selling it for $29.99. Find a BesyBuy manager at customer service, show them your phone and he/she should discount it for you. LIFEHACK. Enjoy the Games and stay classy CFSS!
 

25 July 14

felicia and dave clns
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CrossFit Games: 1RM Overhead Squat (Video)
 
Why sprinters are muscly and climbers are wiry
 
Cherry Chocolate Chips Cookies
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
15-12-9-6-3
Single Arm Swings / arm
1 Lap Bear Crawl
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
10,9,8,7,6,5,4,3,2,1
Double KB Cleans
*1 Bear Crawl Lap after every round
 

Trust me, I’m a professional.

 
colbert meme
image courtesy of What Should CrossFitters Call Me?
 
A funny thing typically happens when you take the advice of your coach: it works, and like magic, the movement or skill you are trying to perform suddenly is easier, more efficient, safer, etc., etc. Please, hold your surprise and your applause. Just as you are probably not shocked when your mechanic fixes your car, understand that teaching and correcting movement is what we do for a living.
 
Trust in a coach is built upon a foundation of competency, mutual respect, and reliability. If your coach consistently looks out for your best interest (we always are, even if you aren’t), provides sound and effective advice, and demonstrates interest in your continued improvement, the least you can do as an athlete is lean on them for guidance, and put their advice into action.
 
Lifters often discuss the notion of ‘time under the bar’ as a common saying that describes one’s experience in the realm of strength and conditioning, powerlifting, weightlifting, etc. We coaches have hard earned “time under the bar”, invaluable experience that is only earned through years of hard training. We’ve got knowledge to share gained through self-experimentation and trial and error so that you can hopefully not make the same mistakes. Let us be your lifting sherpas on this CrossFit journey.
 

24 July 14

nick running
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How to Watch the CrossFit Games
 
CrossFit Games: Master’s Deadlift Ladder (Video)
 
Classic (Paleo) Potato Salad
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds
10 Burpees
20 Lunges
Suitcase Carry (fence + back)
 
Rest as needed b/t rounds
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
4 Rounds:
12 Barbell Front Rack Lunges (total)
20 Push Ups
Farmers Carry (fence + back)
 
Rest 60-90 secs b/t rounds
 

Are You Prepared?

 
When it comes to reaching you fitness goals, showing up to the gym is half the battle. Showing up prepared is the oft-overlooked, more important half. Consistently having quality training sessions requires a certain degree of advanced preparation on the behalf of you, the athlete. Some questions to ask yourself before walking through the doors here at CFSS to train:
 
1) Did you check the WOD prior to coming in?
2) If so, does today’s workout necessitate specific gear, footwear, clothing needs?
3) Are you hydrated / have you been hydrating throughout the day prior to class?
4) Did you get a quality night’s sleep?
5) Did you drink your coffee?
6) Have you eaten at least 2 meals prior to training? (2 for PM WODS, 1 for 12pm WODs, water/coffee before AM WODs)
7) Is your gym bag, training log, and any post-workout supplements or food packed and ready to go?
 
Simply put, are you prepared for the workout you have ahead of you, or are you simply “winging it” and hoping for the best? Poor preparation leads to poor performance. Instead of leaving things to chance, take some time and run through your athlete checklist and do your best to come to the gym ready to give your best effort by controlling what you can control ahead of time. If you follow these steps, in addition to performing appropriate self maintenance at home (foam rolling, mobility work, etc.), don’t be surprised when the quality and consistency of your workouts improves noticeably.
 

23 July 14

SONY DSC
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The Secret? Do the Work!
 
Keeping the Hands in During Double-Unders (Video)
 
Cherry Mustard Pork Chops
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
10 Ball Slams
15 Anchored Situps
60 Single Unders
200m Run
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
4 Rounds:
7 Toes’2’Bar
14 Ball Slams
21 Double Unders
300m Run
 

Barbell Therapy

 

“‘Working out’ can be great therapy.
 
Training…. should never be.
 
If you can’t get your head right before you train, go home. Rage, depression, frustration- if going out on a short jog helps you clear your head, great. But if you’re doing a session that actually matters, emotion leads to bad decisions. How many people have been pissed off and taken a second attempt at a weight and regretted it? Or run through the pain until they’ve popped calf muscle? Or.. just spent so many days, months, and years associating training with anger and frustration that they burn out, and start to see a lack of progress as another catastrophic failure in life?
 
Training should be about focus. About sticking to plan. About being cool, calm, and collected. Driven.
 
You want a long career?
 
Save the emotion and fury for game day.” – Alex Viada

 

22 July 14

ladies T2B
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Frantasy Land with Rich Froning and James Hobart (Video)
 
9 Signs You Need to Eat More Fat
 
Pressure Cooker Crispy Potatoes
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds
1 Goblet Carry (fence + back)
1 Sled Push (high/low)
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
4 Rounds:
2KB Rack Walk (fence + back)
1 Sled Push (high/low)
 
LIII Conditioning:
5 Rounds:
8 Overhead Squats
1 Sled Push (high/low)
 

21 July 14

jd oh lunge demo
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Nordik Vardanian (Men’s 94kg) American Record 168kg Snatch (Video)
 
Train Like a German Soccer Star
 
Watercress with Seared Prosciutto + Peaches
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
8 KB Swings, then
Minute 1: 1 Burpee
Minute 2: 2 Burpee
Minute 3: 3…
 
Continue until you cannot complete all reps within 1 minute
 
LII Strength:
Wendler
Cycle 5, Week 2
 
LII Conditioning:
EMOM
3 Deadlifts, then
Minute 1: 1 Burpee Box Jump
Minute 2: 2 Burpee Box Jumps
Minute 3: 3…
 
Continue until you cannot complete all reps within 1 minute