17 October 14

dhs & pendlay
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The New Injury-Proofing Rules for Runners
 
Chocolate Pumpkin Chiffon Pudding
 
Vasiliy Polovnikov Back Squat 295kg/649# x 5 (Video)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds of:
Minute 1: 16 KB Swings
Minute 2: 8 Single Arm KB Swings (L)
Minute 3: 16 KB Swings
Minute 4: 8 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
3 Rounds of:
Minute 1: 25 KB Swings
Minute 2: 12 Single Arm KB Swings (L)
Minute 3: 25 KB Swings
Minute 4: 12 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LIII Conditioning:
3 Rounds of:
Minute 1: 5 Chest Slap Push Ups + 25 KB Swings
Minute 2: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (L)
Minute 3: 5 Chest Slap Push Ups + 25 KB Swings
Minute 4: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (R)
Suggested RX: Men(32/24 kg) Women(24/16 kg)
 

The Vegan Diet for Athletes?

 
I came across the following article on NFL players going vegan several months ago (Going Vegan in the NFL) and it got me thinking about the dangers of ordinary folks taking the advice of the genetically superior/physical outlier population.
 
Here’s a dose of reality- those gifted few who are meant to be in the NFL due to their sheer physical size, speed, power, and athletic gifts. This is not meant to marginalize their work ethic, effort, and years of struggle to reach the top tier of their sport. However, it is unlikely that they had to rely heavily on optimal nutrition, training, and recovery programs to get where they are. As long as they trained in the off-season, whether intelligently or not, they probably continued to get bigger, faster, fitter, and stronger.
 
I bring this up because most individuals do not fully understand the inherited physical prowess possessed by most Divison-1/professional athletes. Many skills and techniques can be honed through good coaching and practice, but we all have metaphorical ceilings on our athletic abilities. You cannot “train” being 6’5” and 265 lbs, with quick feet and good instincts. Some people are destined to play power forward and some people make great accountants, and there is no amount of effort that can be applied to change that.
 
My point is bringing this up is that athletes often succeed in spite of their diets and training routines. I cannot think of a more foolish diet for a collision sport athlete (or any human for that matter) than veganism / vegetarianism. Animal flesh provides the essential building blocks for muscle tissue repair, as well as your bones, skin, hair, arteries, veins and a host of other important bodily functions (check this must-read meat article). It is also calorically dense and satiating, which is a crucial attribute for athletes of the size and stature of football players, where body mass matters in a major way.
 
One does not grow to be a lean 250+ lb human on salads, beans, and quinoa. Are some athletes able to get away with incomplete, malnourishing diets? Sure. Should we emulate genetic freaks and expect similar outcomes? Absolutely not. Get your nutritional advice from the sports/performance nutrition experts, not the world champion athlete who plays by a unique set of rules.
 

16 October 14

brad and tiff snatching
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Luis Mosquera (bwt: 62kg) 160kg/352# Power Clean + Jerk (Video)
 
Make Meat Mandatory: For a Better Body and a Longer (Stronger) Life
 
Ooey Gooey Chocolate Chip Pumpkin Bars
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Run 300 meters
-then-
10-9-8-7-6-5-4-3-2-1
Goblet Squats
Situps
-then-
Run 300 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Run 400 meters
-then-
10-9-8-7-6-5-4-3-2-1
Overhead Squats
Toes to Bar
-then-
Run 400 meters
 

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
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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