Power Supply Meals

 
Hey guys- we’re looking into potentially partnering with Power Supply to have healthy, prepared meals from delivered to the gym twice a week. Power Supply works with local chefs to create tasty meals, free of gluten & dairy, for both meat-eaters and vegetarians. Simple idea: order meals online, pick them up when you come to the gym, get a break from cooking.
 
One of the biggest hurdles I see when folks try to make the switch from their current diet to a Paleo/Primal approach is in the actual implementation from theory to practice. They’ve bought in to the concept and are excited to dive in headfirst, but the prospect of meal planning/food shopping/cooking the majority of one’s meals is too big of an obstacle to tackle. This hurdle is the central reason behind CFSS wanting to partner with a high quality, reliable meal delivery service a la Power Supply. Some of you have experience working with Custom Fit Meals, our current provider. We’ve had a beneficial partnership with CFM, but are looking at possibly moving over to Power Supply because of their excellent reputation in the local CrossFit community for making high quality meals, prepared fresh by local chefs.
 
First things first, we want to gauge the interest in this service, potentially setting up a meal tasting and Q&A session with the Power Supply folks, etc. If you like the idea and are interested, please click on the following link, fill out the brief form, and we’ll keep you posted on updates!
 
P.s. If you’ve got questions, don’t hesitate to send them our way!
 

22 June 15

class warm up t-spine rotations
—-
How we are wired to sleep and why we have sleep problems
 
Chris Weidman Singular Focus Ep. 4: Peaking (Video)
 
Rosemary Aioli and Kaleidoscope Fries
—-

WOD

 

LI Strength:

Deadlift 8×3
-Rest 1 minute between sets-
 

LI Conditioning:

AMRAP 12 minutes:
4 Dumbbell Thrusters
8 Kettlebell Swings
Farmers Carry (Fence + Back)
 
-Perform 2 additional reps each round. so, 4/8, 6/10, 8/12/, etc.-
 

LII Strength:

Deadlift
2×5
 

LII Conditioning:

15-12-9 Thrusters
2 Rope Climbs
300m Run
-Rest 90 seconds between rounds-
 
Rx: M – 115# F – 73#
 

20 June 15

guys hill sprints
—-
Chris Weidman Singular Focus Ep. 3: Matching Up (Video)
 
Robb Wolf: My Training at 43
 
Bison Sweet Potato and Chili
—-

WOD

 

LI Strength:

Push Press 4-4-4-4
Band Pull Aparts x100 Total
 

LI Conditioning:

Partner Carry Medley:
1) Goblet Rack Carry
2) Goblet Rack Carry
3) Farmers Carry
4) Farmers Carry
 
-Second Goblet Rack Carry and Second Farmers Carry are both heavier than the first. Distance is variable. Rest while partner carries-
 

LII Strength:

EZ Strength
 

LII Conditioning:

Partner Carry Medley:
1) SA DB Waiter Walk (Switch @ Fence)
2) 2KB Rack Carry (Fence + Back)
3) Cross Carry (Maaco + Back) x2
4) Farmers Carry (Donohoe + Back)
 
-Same Kettlebells used for #2-4. Rest while partner carries-
 
Rx: M – 28kg F – 20kg
 

19 June 15

eva DL
—-
CrossFit: Emotions of Competition (Video)
 
Getting Psyched Up
 
Refreshing Watermelon Mint Granita
—-

WOD

 

LI Strength:

Deadlift 4×5
Push Ups x sub-max reps
 

LI Conditioning:

AMRAP 12:00:
7 Dead Clean + Push Press, L
10 Air Squats
7 Dead Clean + Push Press, R
10 Lunges
200m Run (Maaco)
 

LII Strength:

Overhead Squats
7-7-7-7
 

LII Conditioning:

15 2KB Cleans
15 Push Ups
15 Air Squats
100m Run (Fence)
15 2KB Cleans
15 Push Ups
15 Air Squats
200m Run (Maaco)
15 2KB Cleans
15 Push Ups
15 Air Squats
250m Run (Donohoe)
15 2KB Cleans
15 Push Ups
15 Air Squats
300m Run (Guardrail)
 
Rx: M – 20kg F – 12kg
 

18 June 15

weddle wod
—-
Chris Weidman Singular Focus Ep. 2: Getting My Mind Right (Video)
 
The Definitive Guide to Napping
 
South of Miami Ribs and Southern Slaw
—-

WOD

 

LI Strength:

Front Squat 4-4-4-4
Power Swings x5 reps
 

LI Conditioning:

3 Rounds of:
10 Hang DB Snatches, L
10 Goblet Squats
10 Calorie Row
10 Ball Slams
10 Hang DB Snatches, R
 
-Rest 1:30 between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

“CFSS Gone Bad” (Fixed Reps)
3 Rounds of:
16 Burpees
16 Calorie Row
16 Ball Slams
16 DB Snatches (Alternating)
 
-Rest 1:00 between rounds-
 
Rx: M – 35#/50FB F – 25#/35DB
 

17 June 15

michelle snatch
—-
Annie Thorisdottir Does “DT” (Video)
 
Christie Rampone: This is 40
 
Cherry Shallot Pork Tenderloin
—-

WOD

 

LI Strength:

Sumo Deadlift 5×3
Weighted Planks x :30 secs
 

LI Conditioning:

AMRAP 15:00
5 Kettlebell Swings
5 Push Ups
5 Lunges/Leg
10 Kettlebell Swings
5 Push Ups
5 Lunges/Leg
15 Kettlebell Swings
5 Push Ups
5 Lunges/Leg
20 Kettlebell Swings
 
-Rest :30 Between Rounds-
 

LII Strength:

Axle Press 4×6
Rope Climb (Legless Optional) x3-4
 

LII Conditioning:

“Weddler”
Buy-In: 29 Calorie Row
-Then-
6 Rounds:
3 Deadlifts
6 Pull Ups
9 DB Push Press
 
Rx: M – 275#/45DB F – 163#/30DB
 

16 June 15

ladies hill sprints
—-
Alex Lee (USA 69kg) 150kg/330# Block Snatch (Video)
 
18 Things Only Old School Crossfit Athletes Will Remember
 
Siskas Kitchen: Pesto Meatballs/
—-

WOD

 

LI Strength:

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

LI Conditioning:

AMRAP 12:00
4-6-8
2KB Deadlifts
Burpees
Hanging Leg Raises
 

LII Strength:

EZ Strength
 

LII Conditioning:

10 → 1
DB Thrusters
1 → 10
Ball Slams
10 Calorie Row
 
Rx: M – 40DB/35# F – 25DB/25#
 

15 June 15

SONY DSC
—-
17 y.o. Sara Ahmed (69kg, Egypt) 130kg/286# Clean & Jerk, 2015 Junior Worlds (Video)
 
14 Tips to Help You Sleep Better
 
Salsa Verde Beef Short Ribs
—-

WOD

 

LI Strength:

2KB Front Squats 4×6-8
Box Jumps 4×5
 

LI Conditioning:

AMRAP 10:00:
5 Ball Slams
5 DB Thrusters
5 Ring Rows
 

LII Strength:

Back Squats
10-8-6-4-2
 

LII Conditioning:

AMRAP 7:00:
1,2,3,… Deadlift
2,4,6,… Burpee Box Jumps
 
Rx: M – 225#/24″ F – 143#/20″
 

13 June 15

SONY DSC
—-
Mathew Fraser 385# PR Clean (Video)
 
Stop Beating Yourself Up: 40 Ways to Silence Your Inner Critic
 
Cowboy Up Omelet
—-

WOD

 

LI Strength:

Sumo Deadlift 3-3-3-3
Weighted Planks x :30 secs
 

LI Conditioning:

4-6 Rounds:
20m Unloaded Sled Sprint + 20m Hill Sprint
 

LII Strength:

Back Squat
5-5-5-5
 

LII Conditioning:

6-8 Rounds:
20m Unloaded Sled Sprint + 20m Hill Sprint
 

 

Stop Doing This: The T-Rex Kettlebell Swing

marcos t-rex swing
On the left: The dreaded T-Rex Swing | On the right: the finish position of a textbook 2 hand swing, arms fully extended
 
There’s been an insidious trend developing in classes lately that needs to stop. I’m referring to the “T-rex” kettlebell swing technique that seems to have organically taken root over the past few months, much like a weed springs up in an otherwise well kept garden. How this misconception happened, I don’t know; what I do know is that we are going to stop doing it from henceforth.
 
First, some basic clarification on the proper, textbook execution of the two-hand kettlebell swing (see above, right). We’re looking to set up very similar to the deadlift (vertical shins; weight in heels; tight, flat back; shoulders down & lats engaged) with the feet around shoulder width. The bell should be at arms length, and titled back prior to the initial hike. From there we hike the bell high and tight into the thighs, violently extend the hips and knees, and finish standing fully upright with tight quads, glutes, and abs. At this point, the ‘bell should be chest height with arms fully extended.
 
The T-Rex swing is an entirely different beast altogether (see above, left). In this swing variation, instead of extending the arms and elevating the ‘bell, the athlete flexes the elbow and essentially reverse curls the bell to chest height. This is often accompanied by a shrugging or scrunching of the traps/upper back muscles, increase the fatigue and tension in the neck, which should be relaxed. This swing keeps the bell much closer to the body, however the athlete also relies on engaging many muscles that should otherwise be relaxed in the two-hand swing.
 
The main thing to understand about kettlebell swings is their intended purpose: teaching and conditioning the athlete how to extend their hips aggressively while projecting a weight away from the body. Again, hip extension & projection. Our saying we say when deadlifting, “arms like ropes, hands like hooks” applies equally to the swing. Unless you are swinging +40kg for guys and +32kg for ladies, there is no reason to flex the arm beyond a slight bend. Let’s get back to basics and clean up our swings guys!