Where the Magic Happens..

 

“Train with aggression. The atmosphere in the weight room is critical. A perfectly planned training regime with no passion and no intensity leads to no results. A great program coupled with passion, intensity, and commitment is where the magic happens.
 
If it is important to you, you will find a way, if not, you will find an excuse. What type of athlete or coach are you? One with excuses or one with passion, commitment, and intensity?
 
Your actions tell the truth!”
 
-Zach Even-Esh

15 October 14

michelle OHS
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James Tatum 158kg/347# Block Snatch (Video)
 
How To Work Out Like The All Blacks, The Fittest Rugby Team In The World
 
Dairy Free Pumpkin Spice Creamer
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
12 min AMRAP:
10 2DB Thruster
50 Single Unders
Goblet Rack Walk (fence + back)
 
LII Strength:
Axle Deadlifts
work up to 3RM
 
LII Conditioning:
4 Rounds:
Bar Complex* + 25 Double Unders
*3 Hang Clean, 4 Push Press, 5 Front Squats
 
Notes: put the bar down = 10 burped penalty
 

14 October 14

big kevin 365
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Rise and Shine: What kids around the world eat for breakfast.
 
Deadlift Technique: How to Take the Tension Out of the Bar (Video)
 
Peachy Legs
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
For Time:
300m Run
2 Rounds of:
20 Lunges
15 KB Swings
10 Ring Rows
Then..
300m Run
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
For Time:
400m Run
30 Overhead Plate Lunges
15 Single arm KB Cleans
15 Overhead Plate Lunges
30 Single arm KB Cleans
400m Run
 

Whole30 Clarifications

 
In case you were unable to attend our pre-Whole30 meeting on Sunday, you can still get in on the fun starting today, 13 October. The basic rundown of the Whole30 if you aren’t familiar with the program- 30 days of seriously clean eating; no added sugar, no grains, no booze, no dairy, no legumes, no soy, nor any other junk that doesn’t fit into these categories. 30 days of unadulterated food consumption, as much meat, seafood, fruits, veggies, starchy roots and tubers, and nuts as you want.
 
Why? Because it is probably the fastest and most direct way to fix your metabolism, repair and heal your gut and digestion, make major inroads on improving your body composition, clear up your skin quality, improve performance, and more. It’s a fairly simple, certainly restrictive prescription that is challenging by design. What it is not, however, is permanent. Take 30 days to cut out all the crap you’ve been eating and see what it feels like to really take care of your body with only healthy, nutrient dense foods. This is also a great time of year to tighten up your nutritional habits prior to the onslaught of the holiday season.
 
If you’re interested, we’ve got all the necessary guides and resources you need in the office, just let us know in class today. If you want to participate, we’re taking before/after pictures and taking a waist measurement as well to track progress. Buy-in is $10 so everyone has some skin in the game, and so that we can get some sweet prizes for our top 3 most improved. Just remember, the real reason for doing this is you making a major investment in your own health. What do you have to lose?
 

13 October 14

kalman bb oh
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Regular Schedule today!

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Sleep Your Way Thin
 
Salami Vinaigrette
 
Five Strength Training Moves to Build Your Core
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
1-2-3-4-5-4-3-2-1
Deadlift
2-4-6-8-10-8-6-4-2
Burpees
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
1-2-3-4-5-4-3-2-1
Deadlift
Burpee Box Jumps
 
suggested RX’d: Men – 1.5x bwt, Women – 1.25x bwt
 

11 October 14

tiff sn ext
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Whole30 Challenge initial meeting goes this Sunday at 12 October at 11am here at CFSS!

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More Important Than Talent
 
Paleo Sweet Potato Gratin
 
Don’t Worry, Get Botox
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WOD

 
LI Strength:
Barbell Press
5-5-5-5
 
LI Conditioning:
Four rounds for time of:
15 Squats
15 Swings
15 Burpees
Run 300 meters
 
LII Strength:
Weighted Chin Ups
5-4-3-2-1
 
LII Conditioning:
Hero WOD “Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge steps
Run 400 meters
 

10 October 14

guys in the hookgrip warm up area
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Whole30 Challenge initial meeting goes this Sunday at 12 October at 11am here at CFSS!

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Kelley Starrett’s Back Pain Relief Template (Video)
 
17 hours, 2 sports, 10,000 calories a day
 
Mina Harissa Chicken & Butternut Squash
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 rounds:
Sled Pushes (high / low)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 rounds:
Sled Suicides
 

Act Like a Champion Today

 

“The true vision of a champion is someone bent over, drenched in sweat, at the point of exhaustion, when no one else is watching.” – Anson Dorrance

 

9 October 14

marcos jerk
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Whole30 Challenge initial meeting goes this Sunday at 12 October at 11am here at CFSS!

—-
The Ascent of Alex Honnold (Video)
 
Here’s What Normal People Can Eat To Follow The LeBron James Diet
 
Pumpkin Pancakes from Practical Paleo
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Perform one set every 90 seconds
5 2KB Front Squat + 10 Sit ups
 
if the weight feels good, go up
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10→1 Front Squats
Perform 1 set every 90 seconds, adding weight each round
 
Start around 65% 1RM
 

8 October 14

Eva in Newport, RI

Never home, but always reppin’: Eva in Newport, RI!

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Whole30 Challenge initial meeting goes this Sunday at 12 October at 11am here at CFSS!

—-
Donovan Ford 252kg/554# Front Squat PR! (Video)
 
Study: Believing You’ve Slept Well, Even If You Haven’t, Improves Performance
 
Crab Cakes with Lime Aioli
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
3 Deadlifts
5 Ring Rows
10 Lunges
15 KB Swings
 
LII Strength:
Axle Deadlifts
work up to 5RM
 
LII Conditioning:
AMRAP 15 minutes:
3 Hang Power Cleans
2 Rounds of “Cindy” (5 pull ups / 10 push ups / 15 squats)
1 Rope Climb