27 April 15

april '15 elements grads

New Elements grads Jamaal, Nikki, Pat, Tai, Eric, Mike, Tamara, & Ashesh: official bear crawling, sled pushing, beasts! Great job, guys!

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CFSS Spring Throwdown & cookout this Saturday May 2nd! Signup now at the gym!

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Monday Motivation: Larry Williams – “Coming Through” (Video)
 
My Attempt to Become a Better Person Through CrossFit
 
Nori-Wrapped Roasted Salmon
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WOD

 

LI Strength:

Barbell Press 5-5-5-5
Pull Ups (bands ok) 3-5 reps / set
 

LI Conditioning:

AMRAP 10 Minutes:
6 KB Dead Cleans, L
6 SA KB Swings, L
6 Burpees
6 KB Dead Cleans, R
6 SA KB Swings, R
200m Run
 

LII Strength:

Power Cleans
2-2-2-2-2-2
 

LII Conditioning:

“Helen”
3 Rounds:
400m Run
21 KB Swings
12 Pull Ups
 
Rx: M – 24kg F – 16kg
 

L1 & L2 Programming: A Primer

 
We frequently receive question during and outside of class about the rationale behind the programming of different L1 & L2 workouts.
 
Programming for group CrossFit training is a rather complex, multifactorial topic that cannot be fully explained or expressed in a blog post. However, I would like to shine some light on the “why” behind the WOD and help give you the athlete a glimpse into the Russell Crowe-esque ‘Beautiful Mind’ of a coach.
 
First, L1 & L2 are simple designations for novice / less fit / less skilled CF athletes and experienced / fitter / more skilled CF athletes. Keep in mind that we’re painting with broad strokes here. Also, time doing CrossFit does not equal expertise. Some people will be L2 caliber the day they complete Elements, and others will be L1 athletes even after months or even years of doing CrossFit. L1 & L2 designations are often WOD-dependent, as we commonly see folks do L2 one day, and L1 the next based on what we’ve cooked up that particular day. L1/L2 is a way for us to begin to address the challenge of working with a large group of athletes encompassing the full spectrum of fitness, strength, and skill. In a perfect world, we would likely program 3, 5, or even 10 different levels on a daily basis. However, in reality that would be terrible impractical and cumbersome.
 
Think of L1 & L2 as two separate, but at times, similar training programs. The L2 weekly program is crafted to challenge a more experienced CF athlete across broad time & modal domains (cliché, but true). The L1 program must be compatible with L2 for logistical / coaching reasons, but the movement pool, loads, and volume must align with the abilities of novice athletes. Some L2 workouts are easily scaled, or simplified to a logical L1 equivalent, while other L2 workouts are designed to be performed sans modification.
 
What you as an athlete need to understand is that the needs of beginners and advanced athletes differ fundamentally. Performing “Fran” with PVC and jumping pull-ups as a substitute for 95lb barbell thrusters and pull-ups just isn’t “Fran”. Instead, we can use other methods and movements to appropriately challenge that beginner athlete and in time better prepare them for the rigors of a workout like “Fran.”
 
One of the defining marks of a beginner is a lack of strength, movement proficiency, and overall work capacity. The L1 athlete is going to do 10,000 kettlebell swings, for example, and then come bug us coaches about learning the finer points of the hang clean or muscle-ups.
 
Although it may seem counter-intuitive, the fastest way to acquire a new skill is often through working on a seemingly unrelated movement that helps prepare the athlete for the more advanced skill. There is also the issue of trying to leapfrog key points in the development curve for the sake of being able to try sexier, more technical movements. Show me better front squats, presses, deadlifts, swings, push- ups, pull ups, and rowing technique before trying to tackle kipping, overhead squats, T2B, jerks, etc. Essentially, we are trying to address different weaknesses and needs with both our L1 & L2 programs. While the two take place concurrently, they are independent of each other and programmed for as such.
 

25 April 15

PM crew rowing
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Dmitry Klokov 157 kg/345# Strict Press (Video)
 
Should Your Kids’ School Have Standing Desks? These CrossFitters Think So
 
20 Weeknight Paleo Meals in Under 40 Minutes
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WOD

 

LI Strength:

Goblet Squats 8-8-8-8
Single Arm KB Swings x 8-10 / arm
 

LI Conditioning:

3 Rounds:
7 SA KB Rack Lunge, L
7 Ball Slams
7 SA KB Rack Lunge, R
7 Burpees
-then-
Run 400 Meters
 

LII Strength:

EZ Strength
 

LII Conditioning:

3 Rounds:
10 SA KB Rack Lunge, L
15 Ball Slams
10 SA KB Rack Lunge, R
15 Burpees
-then-
Run 800 Meters
 
Rx: M – 20kg/35# F – 12kg/25#
 

24 April 15

deadbugs!
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Barbell Shrugged Podcast #173: Why your mobility isn’t improving (Video)
 
How Modern Life Depletes Our Gut Microbes
 
Thai Pork & Veggie Meatballs
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WOD

 

LI Strength:

A1) Barbell Press 5-5-5-5
A2) Pull Ups (bands ok) 3-5 reps / set
 

LI Conditioning:

Shuttle Run (maaco)
5 Box Jumps
10 KB Dead Cleans (total)
50 Single Unders
Shuttle Run (donohoe)
5 Box Jumps
10 KB Dead Cleans (total)
50 Single Unders
Shuttle Run (guardrail)
5 Box Jumps
10 KB Dead Cleans (total)
50 Single Unders
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
8 Pull Ups
12 2KB Cleans
30 Double Unders
 
Rx: M – 20kg F – 12kg
 

23 April 15

6am medball getups
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Kelly Starrett, Ready to Run Progression 1 (Video)
 
‘The Soil Will Save Us’: A Manifesto for Restoring Our Relationship with the Land
 
Simple Berry Clafoutis
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WOD

 

LI Strength:

Deadlift 5-5-5-5
Push Ups 5-10 Reps / Set
 

LI Conditioning:

AMRAP 12 minutes:
6 DB Push Press
9 Ring Rows
12 KB Swings (Heavy)
Farmers Carry (fence + back)
 

LII Strength:

Clean Grip Deadlifts 4×4
 

LII Conditioning:

AMRAP 8 minutes:
5 Toes to Bar
5 Hang Cleans
5 Box Jumps
 
Rx: M – 135#/24″ F – 93#/20″
 

22 April 15

vicky in cozumel!

Never home, but always reppin’: Vicky in Cozumel, Mexico!

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Kelly Starrett, Ready to Run Progression 1 (Video)
 
Strength, Power, Conditioning: How to Master the Kettlebell Swing
 
The Whole30 Book: 10 Awesome Things To Know
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WOD

 

LI Strength:

2KB Press 3×8
Overheard Carry 3 Sets
 

LI Conditioning:

4 Rounds (Switch arms every round):
7 SA KB Front Squats, L
10 Burpees
12 SA KB Swings, L
200m Run
 

LII Strength:

Snatch Grip Push Press
3-3-3-3
 

LII Conditioning:

“CFSS Crippler”
3 Rounds:
12-9-6 Front Squats
300m Run
 
Rx: M – Bodyweight F – 80% Bodyweight
 

21 April 15

4.20 wod push press + k2e
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“Without a struggle, there can be no progress.” Frederick Douglass

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Sam Briggs, 30 muscle-ups in 3:03 minutes (Video)
 
<a href="Ripped And Miserable: How Neghar Fonooni Gained Body Fat And Got Her Life Back
 
Fluffy Blueberry Pancakes
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WOD

 

LI Strength:

2KB Front Squats 4×5
Box Jumps 4×5
 

LI Conditioning:

4 Rounds:
12 Hang Dumbbell Snatches (total)
10 Cal Row
2KB Rack Walk
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
10 Burpee Box Jump
15 Cal Row
2KB Rack Walk
 
Rx: M – 24″/20kg F – 20″/12kg
 

Hand Care

By: Marcos Hernandez

 
Preventative maintenance is the name of the game. A torn callous or ripped hand is worst case scenario and we wish to avoid it at all costs. Stay on top of your hand care to stay in the game.
 
One thing to keep in mind is NO GLOVES! Gloves reduce proprioception and increase the risk of blisters. Nature builds up natural thick skin called callouses which is a sign of strength. Never trust a soft-handed handshake.
 
First recommendation when taking care of your hands is to get some Cornhuskers lotion. Difficult to find in stores but easily found online, this water based lotion is great for softening built up callouses. Apply liberally.
 
Second recommendation is to buy yourself a pumice stone and keep it in your shower. After your hands are all soft from the hot water is the time to attack your callouses and keep them small. When too much calloused skin builds up the potential for rips increases.
 
Lastly, be mindful when using chalk. Too much chalk when doing pull-ups or other bar work like toes to bar is a perfect storm for rips.
 
What we do in the gym requires a degree of calloused hands but with some care the callouses don’t have to be rough. Just don’t rip them in the gym!
 

20 April 15

armando 2kb swings
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Khetag Khugaev (94, RUS) 180kg/396# Snatch, 219kg/482# Clean & Jerk @ 17 years old (Video)
 
The Right Dose of Exercise for a Longer Life
 
Paleo Chicken Pineapple Meatballs
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WOD

 

LI Strength:

Sumo Deadlift 5-5-5-5
Weighted Plank 4x:30 secs
 

LI Conditioning:

EMOM x 12 minutes:
A) 7 Dumbbell Thrusters
B) 10 Hanging Leg Raises
 

LII Strength:

1 Clean Deadlift + 1 Power Clean
5 Sets
 

LII Conditioning:

EMOM x 14 minutes:
A) 5 Thrusters @ 95#/63# (Minimum)
B) 10 Push Ups
 

LIII Conditioning:

EMOM x 14 minutes:
A) 5 Thrusters, 135#/93#
B) 10 Ring Push Ups
 

18 April 15

holly kb overhead
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Viktor Getts (77kg, RUS) 160kg/352# Snatch at the 2015 European Championships (Video)
 
New Research Shows Poorly Understood “Leaky Gut Syndrome” Is Real, May Be the Cause of Several Diseases
 
Paleo Chicken Pineapple Meatballs/
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WOD

 

LI Strength:

Goblet Squats 8-8-8-8
Single Arm KB Swings x 8-10 / arm
 

LI Conditioning:

AMRAP 15 minutes:
10 Dumbbell Thrusters
10 2KB Deadlifts
Row 200 meters
-Rest 60 secs between rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 15 minutes:
10 KB Dead Cleans, Left
10 KB Thrusters, Left
10 Burpees
10 KB Dead Cleans, Right
10 KB Thrusters, Right
20 Cal Row
 
Rx: M – 24kg F – 16kg