18 November 14

sat class rowing
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Rich Froning 305 lb Snatch at the CrossFit Invitational (Video)
 
Donny Shankle: No Such Thing
 
Apple Noodle and Prosciutto Baby Kale Salad with Roasted Hazelnuts
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4-5 Rounds:
5 2KB Front Squats
10 Sit Ups
15 H2H Transfers
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
9-6-3-6-9
Thrusters (Heavy)
Pullups
 
Rx: 135/83#
 

17 November 14

ryan front squat
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Tatiana Kashirina 348kg World Record Total @ 2014 WWC (Video)
 
Are you moving symmetrically when you run?
 
Nomtastic Paleo Thanksgiving Umami Gravy
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 3 minutes:
3 Burpees
6 DB Push Press
12 Lunges (total)
 
Rest 1 minute between rounds, repeat for a total of 3 cycles
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Round 1 – 3 minutes
2 Rounds:
8 Overhead Squats
8 Pushups

Round 2 – 3 minutes
2 Rounds:
10 Overhead Squats
10 Pushups

if all sets/reps are completed within allotted 3 minutes, continue to add 2 reps every round
 
Rx: 95/65 lbs
 

15 November 14

loaded bar on low blocks
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“It [sleep] is the single best weight loss tool, muscle gain tool, training tool, life tool, I have ever encountered.” -Dan John

—-
Behdad Salimi 240kg/528# Clean & Jerk (Video)
 
Three Killer Mobility Repairs for the Trashed Triathlete
 
Roasted Garlic Autumn Root Vegetable Mash
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
250m Row
Farmers Carry (fence + back)
15 Kettlebell Swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
1 Rope Climb
250m Row
10 Hang Full Dumbbell Cleans
2KB Rack Walk
 

14 November 14

katie 2 panel thruster
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Just a reminder that tonight is the Whole30 wrap-up party. Also, if you haven’t already, try to make it in to the gym at some point tomorrow or Saturday to get your after pics & measurements taken! Congrats to everyone who successfully made it through the 30 days, we know it wasn’t easy!

—-
Daniel Godelli 2014 World Championship winning 198kg/436# Clean & Jerk (video)
 
2014 CrossFit Invitational Wrap-up Report
 
Upside-Down Apple Tartlets
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
1K Row
200 Single Unders
600m Run
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
1K Row
100 Double Unders
1 Mile Run
 

13 November 14

tiff b squat
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People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar

—-
Dmitry Klokov 200kg/440# Snatch (Video)
 
Tom Brady Explains Why He Goes To Sleep At 8:30
 
5 Reasons to Give up Coffee
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes
5 Ring Row
7 Dumbbell Thrusters
9 Kettlebell Swings
 
LII Strength:
Overhead Squat
5-5-5-5
 
LII Conditioning:
AMRAP 12 minutes
5 Pull Ups
6 Burpee Box Jumps
7 Dumbbell Thrusters
 

Improving Technique

By: Marcos Hernandez

Improving technique is something that will be done over the rest of your lifting career. As soon as heavy weights get loaded on and you approach your 1RM, technique begins to break down. Attacking the area of breakdown can lead to long term, consistent gains. The logic being that if you always attack your weak points, you can only get better.
 
One thing that can begin the chase of improved technique is attacking one thing every time we warm up. Write down or remember what it was the limited your performance the last time you did this particular lift. During your warm-up sets of that lift, really focus on addressing the issue that was your limiting factor. Hopefully, once the weight begins to get heavy the issue you were addressing during warm-ups will have gone away. The new issue (or recurring one) will be what you focus on the next time you warm-up. If you systematically lift this way, your weak points can continually become your strong points. Watch your success begin to snowball!
 

12 November 14

cf john dip
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Top 10 Memorable Grid Postseason Moments (Video)
 
A Champion Team
 
Creamy Paleo Bacon Pumpkin Soup
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
10 SA Kettlebell Swings, Left
10 SA Kettlebell Swings, Right
10 Ball Slams
10 Ring Rows
 
Perform 6 rounds; rest 1 minutes after 2 rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10 Kettlebell Cleans, Left
10 Kettlebell Cleans, Right
10 Ball Slams
10 Kettebell Swings
20 Air Squats
 
Perform 6 rounds; rest 1 minute after every 2 rounds
 

11 November 14

lynn kbs
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Zulfiya Chisanlo (53kg) World Record 134kg/295# Clean & Jerk! (Video)
 
2015 CrossFit Regionals To Be Combined!
 
Oven-Fried Salmon Cakes
—-

WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
12 minutes:
Every odd minute: 7 2KB Front Squats
Every even minute: 15 KB Swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 rounds:
Unbroken bar complex + 15 Pushups
Bar Complex= 5 Deadlifts, 5 Hang Power Cleans, 5 Thrusters
Bar down = Run 100 meters
 

Prepare in Advance

 
One of the primary constraints we face as coaches is scarcity of time. We have a seemingly endless list of things we want to integrate into classes: movements and skills to practice and re-learn, mobility drills to try out, strength and accessory work to perform, conditioning to do, as well as dedicated core work, carries, and the list goes on. Did I mention we need to get all this done within a 1 hour timeframe?
 
Simply put, there isn’t nearly enough time to get it all done. However, we try to prioritize our training sessions to get as much done as possible given our limited time parameters. Here’s where your role as an athlete comes into play.
 
We NEED you to be more proactive as an athlete in your preparation and planning before, during, and after the WOD. Specifically, I want to talk about our expectations during class. First- get to the gym on time, dressed, and ready to train. If you are late (these things happen), get your butt in gear. This means no foam rolling- that’s what arriving early is for. Second, PAY ATTENTION when your coach is giving you the pre-WOD briefing. Now is the time to ask questions and start determining a) L1 or L2 b) what are my gear requirements? c) how much weight should I use? d) anything pertinent information my coach needs to know prior to the WOD starting?
 
This is by no means a comprehensive list, but the main thing we want you to start doing is being more proactive once you’ve finished your strength work during class. If we are doing a kb swing / double under / rowing workout, DO get out your ‘bell, rope, and start dropping down rowers (if reasonable) without being told to do so. We can always tell you to switch weights if you were a bit overzealous, but we’ll appreciate the initiative. If you find yourself standing around at any point with nothing to do, you aren’t being proactive.
 
Over time, our hope for you as an athlete is growth and better self-sufficiency. We’ve got a lot of athletes needs to attend to, logistics to deal with, and a host of other concerns. Help simplify these issues by making sure you personally are squared away and ready to go when it’s time for the 3,2,1, GO! command. Today’s workout is a great test of this request- if we are proactive and take initiative, we’ll have ample time; if we aren’t, somethings probably got to give from a programming standpoint. Take charge!
 

10 November 14

lukas DL
—-
Aleksey Lovchev 220kg/484# Snatch off Blocks (Video)
 
A Call to Action for CrossFitters: The Prioritization of Gymnastics Movements and Standards
 
Pecan Apple Crisp
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WOD

 
LI Strength:
Hang Dumbbell Snatch
5′s
 
LI Conditioning:
For time:
20 Calorie Row
20 Burpees
20 Hang DB Snatch (total)
40 Sit Ups
20 KB Swings
20 Ball Slams
20 DB Push Press
40 Air Squats
 
LII Strength:
Dumbbell Snatch
5-5-5-5 / arm
 
LII Conditioning:
CFSS Dirty Thirty
For time:
30 Burpees
30 DB Snatch (15/arm), 50/35 lbs
30 Box Jump, 24″” box
30 OH Plate Lunge (15/leg)
30 K2E
30 DB Thrusters 35/25 lbs
30 Kettlebell Swings, 32/24kg
30 Ball Slams
30 Double Unders
30 Calorie Row