23 February 15

michelle bb oh
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The CrossFit Open 101: From Signing Up to Submitting a Score + Everything Else You Need to Know
 
Yoga for Athletes: Why Activation and Inhibition Matter More than Stretching
 
Cauliflower Sweet Potato Curry Vindaloo
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

4 Rounds:
10 Calore Row
5 DB Clean + Push Press (L)
10 Ball Slams
5 DB Clean + Push Press (R)
-Rest 1 minute between rounds-
 

LII Strength:

Back Squat
4×5
 

LII Conditioning:

4 Rounds:
5 Hang Cleans
10 Ball Slams
5 Push Press
200m Row
-Rest 1 minute between rounds-
 
Rx: M – 135#/35# F – 93#/25#
 

21 February 15

brad back squat
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MWOD: Car Gnarly – How to Survive Long Days in the Car (Video)
 
Fans of CrossFit Training Brag About Extra Bulk
 
Honey Sesame Wings
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

2 Rounds
2:30 Min AMRAP:
6 Burpees
6 Lunges/Leg (alternating)
12 KB Swings
Rest 60 seconds
2:30 Min: Row (max cals)
Rest 60 seconds
 
Score is rounds completed + cals rowed
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

2 Rounds
3 Min: Row (max cals)
Rest 30 seconds
3 Min AMRAP:
6 Box Jumps
9 Knees to Elbows
12 Push Ups
Rest 30 seconds
 
Score is rounds completed + cals rowed
 
Rx: M – 24″ F – 20″
 

20 February 15

holly ball slam
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Donovan Ford 210kg/462# Split Jerk (Video)
 
Kobe Bryant: 8Teen
 
Paleo Raw Chocolate Bites
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

5 Rounds:
5 SA DB Thruster, L
10 Ball Slams
5 SA DB Thruster, R
-Rest 1 Minute b/t rounds-
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

5 Rounds:
9 Barbell Thrusters
9 Pull ups
-Rest 1 Minute between rounds-
 
Rx: M – 95# F – 63#
 

19 February 15

2.17 wod db snatches
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19 year-old Mattie Rogers (-63kg, USA) 91kg/200lb Snatch at the 2015 USA Junior Nationals (Video)
 
Weight Loss or Not, Exercise Yields Benefits
 
Protein Banana Bread Breakfast Bars
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

12 Min AMRAP:
20 H2H Kettlebell Swings
15 Air Squats
10 Ball Slams
5 Burpees
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

15 Min AMRAP:
25 Air Squats
20 KB Dead Cleans (total)
15 Ball Slams
10 Calorie Row
 
Rx: M – 24kg/35# F – 20kg/25#
 

2015 CrossFit Games Open

By: Marcos Hernandez

 
Its that time of year again! The Road to the Crossfit Games begins with the Crossfit Open. The Open is an online competition hosted by Crossfit HQ. Each week for 5 weeks a new workout is released online that can be performed anywhere so long as a judge is present to count reps and validate the athletes score. Scores must be submitted by the posted deadlines for them to count.
 
New this year is the scaled division. After hearing the community feedback, HQ decided to offer a scaled division to make the open more inclusive to more athletes, not just those with higher competitive aspirations. All RX’ed scores will be ranked above scaled scores but it provides a way to compete against the CrossFit community as a whole.
 
For the 3rd year in a row, CrossFit Silver Spring will be hosting the Open workouts weekly here at the gym. What this means for you, the competitive and recreational CrossFitter alike is: THERE IS NO REASON FOR YOU NOT TO SIGN UP!! Everyone can compete and we are expecting everyone to participate as long as their schedule allows. We had a great crowd last year and we are hoping to have even more people competing and showing support to our fellow gym members. The atmosphere is electric and everyone really needs to experience it for themselves. The Open is also a great way to test your fitness, measure your performance against yourself and others, and step outside of your comfort zones within the comfort of your home gym, surrounded by friends.
 
Here’s the link to sign up: CrossFit Games Open registration
 
Let’s all sign up and push each other to get the best possible scores. It’s going to be a great time and we don’t want you to miss out!
 

18 February 15

billy bb oh
—-
Marisa Inda 365lb Deadlift @ 110# bwt (Video)
 
How Exercise Changes Our DNA
 
Whole30 Approved Magic Wings
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 14 minutes:
10 KB Dead Clean + Push Press (L)
20 Lunges (alternating)
10 KB Dead Clean + Push Press (L)
10 Ring Rows
 

LII Strength:

Back Squat
5-5-5-5-5
 

LII Conditioning:

Every 2 minutes for 4 Rounds:
250m Row
Max reps in remaining time
-rest 2 minutes between rounds-
*Rounds = Max KB Swings / Max DB Push Press / Max KB Swings / Max Rep DB Push Press
 
Rx: M – 28kg/35DB F – 20kg/25DB
 

2015 Baltimore Open Highlights!

 

 

Highlights from Team El Jefe Barbell lifting at the ’15 Baltimore Open

 

17 February 15

cfss undie run ladies

CFSS Ladies looking good at Cupid’s Undie Run this past weekend!

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Attention: 6AM / 7AM & 12PM WODs are canceled due to the ice/snow! Stay posted here and on Facebook for updates on evening classes!

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Cupid’s Undie Run 2015 – Photos!
 
8 Tips To Save Money On Healthy Food
 
Valentine’s Day Almond Butter Blondies
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

5 Rounds:
8 Goblet Squats
8 Hang DB Snatches / arm
50 Single Unders
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

AMRAP 10 minutes:
5 Front Squats
7 DB Snatches / arm
25 Double Unders
 
Rx: M – 155#/50DB F – 103#/35DB
 

16 February 15

team cfss cupid's undie run

Team CFSS at the 2015 Cupid’s Undie Run!

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President’s Day Schedule: 9AM EZ Strength, normal afternoon and evening schedule!

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2015 Live CF Games Open Announcement Venue and Athletes
 
Row Row Row Your Best
 
2 Delicious Egg-less Breakfast Recipes
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WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

AMRAP 10 minutes:
Row 200 meters
20 Kettlebell Swings
10 Burpees
 

LII Strength:

Each Arm:
1 DB Snatch
1 Hang DB Snatch
1 SA DB Push Press
1 SA DB Thruster
 

LII Conditioning:

7 Rounds:
7 OH Plate Lunges / Leg
7 T2B
7 Box Jumps
 
Rx: M – 45#/24″ F – 25#/20″
 

14 February 15

nepo 137kg
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Attention all Team CFSS Undie Runners: Make sure you pick up your pre-race bags and wristbands at the gym today if haven’t already!

—-
Ariel Stephens (69kg, USA) 95kg/209# Block Snatch, 123kg/271# Clean (Video)
 
Nine Years Later: What I Did Right What I Did Wrong
 
Paleo Valentines Day Menu
—-

WOD

 

LI Strength:

EZ Strength 4.0
 

LI Conditioning:

Every 2 minutes for 5 Rounds:
20 KB Swings
Row max meters in remaining time
-rest 2 minutes between rounds-
 

LII Strength:

EZ Strength
Intermediate Template
 

LII Conditioning:

10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
2x Kettlebell Swings
 
Rx: M – 28kg F – 20kg