16 April 14

liesl at alcatraz!Never Home but always reppin’: Liesl en route to Alcatraz!
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Attention: New 12 PM WOD class starting this Friday, April 18th! Also, Marcos and I are traveling to Atlanta for a Weightlifting seminar so there won’t be any Barbell Club this Thursday or Saturday. Additionally, we will have 2 special guest CrossFit coaches on Thursday evening, so be sure and come on by!

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7 Habits From Navy SEALs That Will Make You More Successful
 
Carrot Cake Chocolate Chunk Breakfast Cookies
 
Dmitry Klokov 300kg Deadlift (Video)
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
1,2,3,4,5,4,3,2,1
Dumbbell Snatch / arm
2,4,6,8,10,8,6,4,2
Ball Slams
 
LII Strength:
Hang Cleans
 
LII Conditioning:
1,2,3,4,5,4,3,2,1
Hang Power Cleans
2,4,6,8,10,8,6,4,2
Ball Slams
 

2014 Cap City Open: Snatches

 

 
Footage from last weekend’s Weightlifting Meet at Trident CrossFit in Alexandria!
 

15 April 14

el jefe bro's Josh, Marcos, Matt, & Brad looking triumphant after Sunday’s Cap City Open WL Championships!
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Attention: New 12 PM WOD class starting this coming Friday, April 18th!

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Alexey Lovchev 205kg Snatch + 252kg C&J 2014 European Champion (Video)
 
Grain-Free Matzo
 
Perfect Workouts & Weak People
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
3 Rounds:
4 Burpees
6 Kettlebell Swings
8 Lunges / leg
 
Rest 90 secs, repeat x 3 total cycles
 
LII Strength:
Weighted Pull Ups
5-5-5-5
 
LII Conditioning:
3 Rounds:
6 Kettlebell Swings (heavy!)
8 Push Ups
10 OH Plate Lunges (total)
 
Rest 90 secs, repeat x 3 total cycles
 

14 April 14

jaron sled push
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Attention: New 12 PM WOD class starting this coming Friday, April 18th!

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“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.”Henry Rollins
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Lydia Valentin (-75kg, Spain) – 147kg Clean & Jerk (Video)
 
Lunch in a Snap: Chipotle Lettuce Wraps
 
When Do You Reach Technical Mastery?
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
 
LII Strength:
2KB Front Squats
3-4×10 reps
 
LII Conditioning:
Shuttle Run (300 meters)
21 Kettlebell Swings
12 Pull Ups
Shuttle Run (300 meters)
18 Kettlebell Swings
9 Pull Ups
Shuttle Run (300 meters)
15 Kettlebell Swings
6 Pull Ups
Shuttle Run (300 meters)
12 Kettlebell Swings
3 Pull Ups
 

12 April 14

big class kb swings
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Attention: New 12 PM WOD class starting this coming Friday, April 18th!

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Napping can Dramatically Increase Learning, Memory, Awareness, and More
 
Easy Chocolate Almond Butter Cups
 
The Positive Business Plan: Mark Fisher and Michael Keeler (Video)
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WOD

 
LI Strength:
EZ Strength
 
LI Conditioning:
AMRAP 12 minutes:
4 SA KB Thrusters, Left
8 SA KB Swings, Left
4 SA KB Thrusters, Right
8 SA KB Swings, Right
Run 200 meters
 
LII Strength:
Overhead Squats
5-5-5-5
 
LII Conditioning:
AMRAP 12 minutes:
6 SA KB Thrusters, Left
12 SA KB Swings, Left
6 SA KB Thrusters, Right
12 SA KB Swings, Right
Run 300 meters
 

Genuine Fitness

 
Your body is designed to adapt to the stresses you place upon it. Stress it with long distance running and you adapt to run long distances more effectively. Stress it with bodybuilding style training (back & bi’s, chest & trio’s, etc.) and you become better at performing single joint, fixed range of motion movements at moderate intensities.
 
What adaptations are we seeking to generate here at CFSS? Simply put, we are seeking to cultivate authentic fitness, not just the appearance of it. Many people look “fit”, but aren’t as athletic or strong as their physiques may suggest. There is clearly a disconnect between how they train in the gym, and the actual demands everyday life places on our bodies.
 
Instead, lets look to find the functional patterns all humans regularly perform (pull / push / hinge / squat / carry), and train them in a variety of ways. If a movement isn’t useful , we won’t train it. The better we get at these functional (i.e. practical) patterns, the more adaptable we become to moving as well as lifting things that are most certainly not barbells or kettlebells.
 
Here’s the nice thing- training for performance and training for aesthetics don’t have to be mutually exclusive goals. Training to have a quality squat and deadlift tend to result in a well rounded, visually appealing physique as well. Train like an athlete, look good naked as a result.
 

11 April 14

patrick sled push
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Creamy Cucumber Dill Salad
 
JRE Podcast #464 – Robert Greene, Aubrey Marcus (Video)
 
Supplements to Boost Your Brain: A Primer on Nootropics
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
2 Rounds:
Row 250 meters
15 Air Squats
Suitcase Carry (fence + back)
 
Rest 90 secs
 
Row 250 meters
10 Ring Rows
SA Rack Walk (fence + back)
 
Rest 90 secs
 
LII Strength:
Wendler Front Squat, Press, or Deadlift
cycle 1, week 3 (3 @ 75%/3 @ 85%/3+ @ 95%)
 
LII Conditioning:
2 Rounds:
Row 250 meters
15 Push Ups
Farmers Carry (fence + back)
 
Rest 90 secs
 
Row 250 meters
10 Pull Ups
2KB Rack Walk (fence + back)
 
Rest 90 secs
 

The Open is over….What’s next?

 
By: Marcus Taylor
 
So now the Crossfit Open is over…no more waking up on Sundays with butterflies in your stomach about the pain train coming at noon. By now everyone has successfully judged themselves amongst other athletes across the world…we now have a void. Well assuming you didn’t make it to regionals, there’s now a void. This is not the time to let your energy for competition die out. Keep that fire burning and seek out Powerlifting meets, obstacle races, Crossfit throwdowns and competitions (ie your very own CFSS EZ Strength Throwdown coming up in a few weeks…SIGN UP). Especially in the spring and summer months there are a lot of events in the area where you can still use your Crossfit skills. Google is your friend.
 
The key is to continue to test yourself and give you that dangling carrot to chase which forces you into the gym to train. Often times you have to ask yourself “What am I training for?” and having a competitive outlet is the perfect excuse. Once you pay your entry fee you are all in, there’s no turning back. Which is a good thing because you have a deadline for the purpose of your training. If you are new to anything competitive, don’t shy away from it because you think that everyone there will be Alpha males/females. There will be a few but the environment is always very supportive and inviting.
 
All of your coaches will keep an ear to the pavement and seek out competitions and make sure everyone knows about them. Myself and Carlin (one of your fellow CFSS members) will be competing in the July 19th SuperFit Games in Lorton (God help us). Here are a few links to some local events. Yes, most events offer a scaled and/or a masters division so any and everyone can join in. There’s literally no excuse.
 
1) Superfit Games
2) Flex on the Mall – District of Columbia
3) Tough Mudder: Virginia
4) CrossFit For Hope
 

10 April 14

nepo under the bar
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Ivan Markov 175kg Snatch + 210kg Clean & Jerk @ the 2014 European Championships (Video)
 
Carb Reloading
 
Pumpkin Chocolate Chai Protein Shakes
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
4 Rounds:
6 Ball Slams
1 Sled Push
 
Rest as needed b/t rounds
 
LII Strength:
Wendler Deadlifts
cycle 1, week 3 (3 @ 75%/3 @ 85%/3+ @ 95%)
 
LII Conditioning:
5 Rounds:
6 Ball Slams
1 Sled Push
 
Rest as needed b/t rounds
 

Spring EZ Strength Throwdown!

 
Both cold weather and the CF Games Open season are officially over, and it’s now time for our semi-annual in-house Throwdown to celebrate the arrival of spring and also put a long winter’s worth of hard work to the test!
 
This will be our 4th annual EZ Strength Throwdown, taking place on Saturday April 26th from 10am-2pm. The Throwdown is an opportunity for you to put to the test in a competitive environment all the skills, strength, and fitness, you have been working hard to improve over the past several months training with us.
 
The Throwdown is an individual competition with 4 events spread over the course of the afternoon. There will be an RX’d and a scaled division; you must decide beforehand which category you want to compete in for the duration of the competition. The events we’ve put together will be challenging, but we always do our best to make it as inclusive as possible and everyone is encouraged to compete. We strongly urge you to sign up and partake in what is sure to be a great time full of camaraderie, sweat, and PR’s abound.
 
A sign up sheet will be posted on the whiteboard this week. Each throwdown has been bigger and better than the last; let’s get the sign up sheet filled up soon! Now is the time to showcase all the effort and progress you’ve made here at CFSS and to set new goals moving forward!