21 April 16

EJBB at Cap City 2016

Team El Jefe Barbell at Cap City ’16 in Alexandria, VA!

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Behind the Scenes: 2015 Games, Part 1 (Video)
 
How Vegetable Oils Replaced Animal Fats in the American Diet
 
Red Cashew Coconut Curry Cauliflower Rice
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WOD

 

LI Strength:

EZ Strength – Squat
 

LI Conditioning:

4-5 Rounds:
200m Run
9 Ball Slams
7 Burpees
5 Box Jumps
 

LII Strength:

EZ Strength
 

LII Conditioning:

For time:
400m Run (Clever Dog)
12 Ball Slams
9 Burpees
6 Box Jumps
300m Run (Guardrail)
12 Ball Slams
9 Burpees
6 Box Jumps
200m Run (Maaco)
12 Ball Slams
9 Burpees
6 Box Jumps
100m Run (Fence)
12 Ball Slams
9 Burpees
6 Box Jumps
 
Rx: M – 35# | F – 25#
 

20 April 16

katie and tiff lifting
—-
Working Out With Team USA: Jordan Burroughs (Video)
 
Clear Recipe For Turning ‘Bad’ Fitness Goals Into ‘Good’ Ones
 
Paleo Buttermilk Roasted Chicken
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

5 Rounds:
8 2KB Deadlifts
Sled Push (High/High)
 
-Rest 60-90 seconds between rounds-
 

LII Strength:

Overhead Squats
4×5
 

LII Conditioning:

For time:
10-8-6-4-2 Deadlifts
Sled Push (High/High)
 
-Rest 1 minute between rounds-
 
Rx: M – 225#/+50# | F – 153#/+30#
 

19 April 16

mallory sled push
—-
2016 European Champion Cristina Iovu (53kg, AZE) 120kg/264# Clean & Jerk (Video)
 
Athletes awaken to the link between sleep and sports performance
 
Bacalhau à Gomes de Sá
—-

WOD

 

LI Strength:

EZ Strength – Deadlift
 

LI Conditioning:

AMRAP 12 minutes:
4 Strict Press
6 2KB Front Squat
8 Ball Slams
 
-100m recovery run every 2 rounds-
 

LII Strength:

Push Jerks
3-3-3-3
 

LII Conditioning:

AMRAP 12 minutes:
1,2,3,… Shoulder to Overhead
2,4,6,… Back Squat
5 Ball Slams
 
-5 Burpee penalty for broken sets-
 
Rx: M – 115#/35# | F – 73#/25#
 

18 April 16

seth pp ladies burpees
—-
Bay Area CrossFit Coach Scales 25-Foot Wall, Saves Family After Crash (Video)
 
This Victoria’s Secret Model Is Doing A 180 From Her Days As An Angel
 
Asian Glazed Five Spice Pork Tenderloin
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WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 minutes:
2 Hang DB Snatch + 2 DB Push Press + 2 DB Thruster, L/R
15 KB Swings
200m Run
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 12 minutes:
Hang DB Snatch + DB Push Press + DB Thruster, L
Hang DB Snatch + DB Push Press + DB Thruster, R
15 KB Swings
200m Run
 
-Every round, add 1 rep to the each movement in the dumbbell complex-
 
Rx: M – 50DB/24kg | F – 35DB/ 16kg
 

16 April 16

tiff jerk oh
—-
Kendrick Farris 277kg/609lbs 5RM (Video)
 
The sugar conspiracy
 
Grain-Free Hot Cross Buns
—-

WOD

 

LI Strength:

EZ Strength – Squats
 

LI Conditioning:

AMRAP 15 minutes:
Run 600 meters, then:
5 Hang Dumbbell Snatches / arm
5 Ring Rows
5 Burpees
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 15 minutes:
Run 800 meters, then:
1,2,3,4…
Dumbbell Snatches / arm
Burpees
 
Rx: M – 50DB | F – 35DB
 

15 April 16

Scott W in Paris!

Never home, but always reppin’: Scott overlooking the Eiffel Tower in Paris, France!

—-
41 year old Tom Goegebuer (56kg, BEL) 114kg/251# Snatch (Video)
 
Ethanol Is Bad for Cars, the Environment, the Poor, and America
 
Bahn Mi Loaded Fries
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WOD

 

LI Strength:

EZ Strength – Deadlifts
 

LI Conditioning:

AMRAP 12 Minutes:
10 Calorie Row
10 Kettlebell Swings
10 Air Squats
10 Ball Slams
 

LII Strength:

EZ Strength
 

LII Conditioning:

AMRAP 15 Minutes:
1 Rope Climb
10 Push Ups
10 Kettlebell Swings
10 Air Squats
100m Run
 
Rx: M – 28kg | F – 20kg
 

2016 CFSS Spring Throwdown!

 
Now that the CrossFit Open is officially behind us, it’s time for a Throwdown! We have worked hard and are stronger than ever before, and now is the time to put your fitness to the test amongst your fellow athletes.
 
The Throwdown will take place Saturday, April 30 from 10am-2pm. There will be 4 events with a little bit of everything mixed in, from max effort strength tests to pure bodyweight conditioning. Stay tuned for clues as to what will be included but it is all movements we have been practicing and emphasizing in class! The sign up sheet will be posted on the whiteboard; please make sure to sign up as soon as possible so we can organize heats. We will have both L1 and L2 versions of each workout so that everyone can partake. These workouts are a great test for anyone looking to get out of their comfort zone and compete, regardless of ability level.
 
Mark your calendars and make sure you are there! It’s guaranteed to be a lot of fun and a great opportunity to put your training to the test surrounded by your fellow CFSS athletes and coaches! More details to follow.
 

14 April 16

lat stretch
—-
Joe Kenn Is Behind-The-Scenes Strength Of Panthers 365 Days A Year (Video)
 
The Healthiest Old Person on the Planet Explains How to Stay in Shape
 
The Best Cauliflower Buns
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WOD

 

LI Strength:

EZ Strength – Press
 

LI Conditioning:

8 Rounds:
Row 1 minute
Rest 1 minute
 
-Score is total meters-
 

LII Strength:

EZ Strength
 

LII Conditioning:

8 Rounds:
Row 1 minute
Rest 1 minute
 
-Score is total meters-
 

13 April 16

pk jason kevin kb swings
—-
Olga Zubova 180kg/396# Jerk (Video)
 
The Evolution of Anxiety: Why We Worry and What to Do About It
 
Strawberry Poppyseed Bread
—-

WOD

 

LI Strength:

2KB Thrusters
5×5
 

LI Conditioning:

4 Rounds:
14 Alternating KB Dead Cleans
7 Goblet Squats
100m Farmers Carry / 200m Run (alternate each round)
 
-Rest 1 minute between rounds-
 

LII Strength:

Barbell Thrusters
2-2-2-2-2
 

LII Conditioning:

For time:
20 Toes to Bar
15 Box Jumps
10 Overhead Squats
15 Toes to Bar
10 Box Jumps
10 Overhead Squats
10 Toes to Bar
5 Box Jumps
10 Overhead Squats
 
Rx: M – 95# | F – 63#
 

2016 Open Recap!

By: Marcos Hernandez

 
What a year this was for the Open! Everything was thrown at us this year- overhead walking lunges and bar muscle ups were brand new, there was a high rep chipper (16.4), heavy cleans, and more burpees than anyone wishes to count. Going Rx any given week was a huge accomplishment with such a wide variety of skills tested.
 
Personally, I thought the workouts did a good job of testing the field. Smaller folks would have a hard time getting through the cleans of 16.2 and the deadlifts of 16.4. A bigger person would have a hard time getting through all the burpees, all the hanging movements, and if they could get to them, the handstand push-ups (16.4).
 
A couple things I thought they could do better with the workout design would be to break up the hanging movements. 16.1, 16.2, 16.3 had chest to bar pull ups, toes to bar, then bar muscle ups. In my opinion, these could have been broken up in order to save hands from ripping. The other criticism I had was 16.5. The announcement had the potential to be a lot more exciting. Big Dave C had all year to come up with a workout and this is what he came up with? Thrusters and bar facing burpees (again), really dude? in my opinion when you’ve got 3 stallions in Rich, Ben, and Matt, you come up with a way cooler workout to showcase the Open and CrossFit as a whole to the community and general public.
 
One of the best parts of the open this year was how many people sacrificed their Friday nights in order to come in and knock out the workouts as a group. The team atmosphere was electric and doing the workouts together helped everyone push themselves farther than they would normally. It was also great seeing so many people get their first taste of competitive CrossFit as well as their first bar muscle-ups and handstand push-ups! Now that the mental barriers have been crossed, we can all practice these new skills so we are ready to crush workouts when they show up in the future.
 
Again, great job to everyone who participated! And an extra pat on the back to those who did every workout Rx’ed. It was a tough 5 weeks but we are all better for it!