13 December 14

holiday party '14
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Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

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19 Life Lessons We’ve Learned From The Rock
 
How Chip Kelly Revolutionized the NFL with the OODA Loop
 
Dark Chocolate and Citrus Macadamia Balls
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
10 Min AMRAP:
5 Hang DB Snatch / arm
15 Situps
20 Lunges (alternating; total)
Cash-Out – 500m Row
 
LII Strength:
Weoghted Chins
work up to a 3RM
 
LII Conditioning:
AMRAP 15 minutes:
Buy-in – 1000m Row
1 Box Jump
1 Pull Up
1 DB Snatch / arm
2 Box Jumps
2 Pull Ups
2 DB Snatch / arm
 

2014 American Open & Weightlifting Shoes!

 
This weekend in our backyard at the Washington Hilton is the American Open Weightlifting Championships. The American Open (A.O. for short) is one of 2 National Level Weightlifting meets held annually around the country. The top male and female weightlifters will be duking it out to determine the strongest athletes across 8 male and 7 female weight classes over the next 3 days. All competing athletes have met minimum qualifying totals to be there, so the meet is a very competitive, intense affair to say the least.
 
In weightlifting, athletes have 3 attempts in both the Snatch and Clean and Jerk to try and lift the most weight possible. Your cumulative weight lifted in both lifts are referred to as your total; highest total within each weight class wins. Just like track and field, gymnastics, or other judged sports, there are no do-overs. The margin for error is very small, and you must be mentally and physically sharp on game day to excel. The meet is a great showcase of the sport of weightlifting, and an eye opening experience for anyone who has never seen a lifting competition. Watching lifters of this quality can help improve your own technique and show you what it really means to be fast. The competition will be going on all day friday – sunday afternoon, so you can always go later in the day if that works better for you.
 
One of our very own athletes, Tiffany Nesfield, is competing in the Women’s 69kg session Saturday at 11:30am. A large group of folks from CFSS will be heading out Saturday mooring to volunteer at the event and also support Tiffany at her first national meet. With that in mind, we could certainly use a few more people to help during her session 11:30-1:30pm in the Columbia Ballroom, as well as some more supporters to cheer her on. We will be carpooling into the city meeting at CFSS at 10am on Saturday and leaving shortly after if you’d like to go down with the group. You can Metro in on the Red Line (Dupont Circle station) or park directly at the hotel, so feel free to meet us there. If you are interested in volunteering, please let Marcos or Josh know so we can put you on the list (volunteers get free admission).
 
Here’s the address for the hotel:
Washington Hilton
1919 Connecticut Ave. NW
Washington DC 20009
 
Lastly, Adidas is having a big online sale (30%) 12-14 December with free shipping. I highly encourage you all to finally take the plunge and invest in a pair of weightlifting shoes. Weightlifting shoes make a huge difference when performing heavy squats, deadlifts, cleans, and all kinds of overhead lifts (basically everything we do a lot of). Your heel is elevated and foot rests on a much more stable platform, resulting in greater stability and force production into the floor, which equals more pounds on the bar! A great entry level shoes is the Adidas Powerlift Trainer; enter code word “FRIENDS” at checkout for the discount. If you’re serious about CrossFit, then consider WL shoes an investment in many future personal records. Also, you can even leave them at the gym on the shelf near the front door! Don’t delay, order today!
 

12 December 14

jon back squats
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Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

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Double Unders Explained (Video)
 
Pearls of Wisdom for Deadlift and Squat – Updated!
 
Brussels Sprouts and Mushroom Gratin
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
2-4-6-8-10-8-6-4-2
2KB Deadlift
Ball Slam
 
LII Strength:
Overhead Squats
3-3-3-3
 
LII Conditioning:
1-2-3-4-5-4-3-2-1
Axle Deadlift
2-4-6-8-10-8-6-4-2
Ball Slam
 
Perform 15 Double Unders at the end of every round
 

11 December 14

ladies gazing holiday party
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Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

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Mobility Comes First with Coach Burgener (Video)
 
The Unstretchables
 
Could Multiple Sclerosis Begin in the Gut?
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
EMOM 10 minutes:
odd: 7 Dumbbell Thrusters
even: 7 Burpees
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10→1
Barbell Thrusters
Lateral Jump Burpees
 
Rx: 95/63#
 

“Everyone has talent”

 

“Everyone has talent. What’s rare is the courage to follow it to the dark places where it leads.” – Erica Jong

 

10 December 14

guys holiday party deep thoughts
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Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

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Zhassulan Kydyrbaev 229kg Clean & Jerk (Video)
 
Rickson Gracie: When you train, you should put more emphasis on learning than on competing with your partner
 
3 New Recipes You’ve Gotta Try
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
20 Situps
10 SA KB Swings, L
5 SA KB Front Squats
10 Ring Rows
10 SA KB Swings, R
5 SA KB Lunges / leg
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 Rounds:
12 Knees to Elbows
8 SA KB Cleans, L
6 SA KB Lunges / leg
12 Push Ups
8 SA KB Cleans, R
6 SA KB Lunges / leg
 

December Barbell Club Highlights!

 

 
Some training highlights from last week’s Barbell Club training sessions!
 

9 December 14

2014 cfss holiday party

2014 Holiday Party in the books, thanks to everyone who came for making it so memorable!

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Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

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Lauren Fisher (-63kg, USA) 108kg/238lb Clean at the 2014 University World (Video)
 
Exercise Improves Learning and Memory
 
Eggnog
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
Row 250 meters
Rest 2 minutes
 
LII Strength:
Pause Front Squat (5 secs.)
3-3-3-3-3
 
LII Conditioning:
4 Rounds:
Row 500 meters
Rest 3 minutes
 
Score for row is slowest 500 meter split time
 

8 December 14

michael bb oh
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Saturday 12/13 Class Schedule: 8 AM & 9AM WOD, no Barbell Club!

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Angela Parra (-58kg, USA) 108kg/238lb Jerk at the 2014 University Worlds (Video)
 
The Chalk, The Whole Chalk, and Nothing but the Chalk
 
Sunnyside Salad
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Partner WOD
Complete as many rounds as possible in 20 minutes
3 Dumbbell Cleans
6 Dumbbell Push Press
9 Air Squats
 
Perform as teams of 2, alternating work/rest each round
Alternate full rounds
 
LII Strength:
Clean Deadlift + Shrug
3′s
 
LII Conditioning:
Partner WOD
AMRAP 20 minutes:
3 Power Cleans
6 Push Ups
9 Air Squats
 
Alternate full rounds
 
Rx: 135/93#
 

6 December 14

kyle in florence!

Never home, but always reppin’: Kyle in Florence, Italy!

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Reminder: The annual CFSS Holiday Party & Potluck is tonight, starting at 630pm here @ CFSS. Don’t forget to wear your most ‘festive’ holiday sweater for the annual gym calendar shoot!

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In CrossFit Or Olympic Lifting, Lauren Fisher Is A Powerful Presence
 
How Gut Bacteria Help Make Us Fat and Thin
 
Bacon Trail Mix
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WOD

 
LI Strength:
Barbell Press
5-5-5-5
 
LI Conditioning:
Alternating EMOM 16 minutes:
30 seconds: Row (cals) / Rest 30 seconds
30 seconds: Max Ball Slams / Rest 30 seconds
Score is cals + slams
 
LII Strength:
Push Press
4×4
 
LII Conditioning:
Alternating EMOM 20 minutes:
30 seconds: Row (cals) / Rest 30 seconds
30 seconds: Max burpee box jumps / Rest 30 seconds
Score is cals + burpee box jumps