17 September 14

sophia snatch
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New class schedule effective this week: Friday – 430 & 530 PM WODs, no 630PM. Saturday – 8AM WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club!

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Key Brain Connection Slow To Develop In Kids With ADHD
 
Highland Games World Champion, Matt Vincent Talks Training | MWOD Community (Video)
 
The Paleo Kitchen Pumpkin Waffles
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 SA KB Front Squats, Left
10 Ball Slams
5 Hang Dumbbell Snatches, Left
 
Round 2 = SA KB Front Squat & Hang DB Snatch right; alternate arms every full round
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
10-9-8-7-6-5-4-3-2-1
Barbell Front Squats
Ball Slams
3/arm, every round
Dumbbell Snatches (floor)
 

16 September 14

JD cln 3rd pull
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New class schedule effective this week: Friday 430 & 530 PM WODs, no 630PM. Saturday will be 8 WOD, 9AM Elements Make-Up, 10AM WOD, 11AM Barbell Club

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James Tatum 186kg/409# PR Clean (Video)
 
Why Are We So Fat? The Multimillion-Dollar Scientific Quest to Find Out
 
Cuban “Mojo” Chicken
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
20 Hand ’2′ Hand KB Swings
8 Goblet Squats
Run 200 meters
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 15 minutes:
6 SA KB Swings (Left)
12 KB Swings
6 SA KB Swings (Right)
10 Box Jumps
Run 300 meters
 

15 September 14

jaron & laura at Disney World
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Never home, but always reppin’: Jaron & Laura at Disney World!

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World’s Most Athletic Sport – Weightlifting (Video)
 
Forget football: This is the Grid League
 
Quick and Simple Stir-Fried Kale and Bacon
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Complete 7 rounds for time:
5 DB Push Press
5 Ring Rows
5 Burpees
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Complete 9 rounds for time:
5 DB Thrusters
5 Chin Ups
5 Burpees
 

13 September 14

roberto rope climb
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Jared Fleming 175kg/385# Hang Snatch (Video)
 
Exercise Helps Children With ADHD in Study
 
Paleo Lunchboxes 2014 (Part 7)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
10 SA Swings (L)
10 Ring Rows
10 Ball Slams
10 SA Swings (R)
Hill Sprint
 
*1 minute rest between rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
5 Rounds:
6 DB Snatch (R)
15 Push Ups
6 DB Snatch (L)
12 Ball Slams
Hill Sprint
 
*1 minute rest between rounds
 

The Rule of 5

 

“In a group of five workouts, I tend to have one great workout, the kind of workout that makes me think in just a few weeks I could be an Olympic champion, plus maybe Mr. Olympia. Then, I have one workout that’s so awful the mere fact I continue to exist as a somewhat higher form of life is a miracle. Finally, the other three workouts are the punch-the-clock workouts: I go in, work out, and walk out. Most people experience this.” – Dan John

 
The longer you train as an CrossFitter and the more you develop and improve as an athlete, the more the above quote begins to ring true. The number of people who have the privilege of being full time athletes who do not have to work full time to support their physical pursuits is small indeed. The rest of us have to find a way to balance our training with our jobs, families, and other extracurriculars. We do not have access to athletic trainers, massage therapists / PT’s, personal chefs, and other handlers that generally keep you from being burdened with the distractions the rest of us regular folks must contend with on a daily basis.
 
As we grow out of the novice stages of training and improve as lifters and CrossFit athletes, progress becomes much more incremental. We are progressing forward hopefully, but often times setbacks will occur in the form of travel, injuries, illness, vacation, etc., that cause us to at times regress. This ebb and flow is natural as only the mediocre are always at their best. The perfect program or perfect circumstances don’t exist so we must seek to do our best given our current lifestyle parameters. Learn to temper your expectations; enjoy your great workouts, but don’t write your goals based on one great day in the gym. Similarly, don’t assess your ability or self-worth as an athlete based on one bad day in the gym; everyone has them, and it will pass. Have a long term vision of where you want to be, keep track of progress indicators, and expect there to be an ebb and flow along the way.
 

12 September

huddy cln ext
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James Tatum 152kg/334# PR Snatch (Video)
 
Pumpkin Coffee Cake
 
Barbell Shrugged Podcast: Tips on Getting Strong as S#*T w/ John Welbourn of CrossFit Football
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 15 minutes:
3 Deadlifts
5 Ring Rows
5 Goblet Squats
 
Rest as needed between rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Unbroken rounds in 15 minutes:
2 Clean Grip Deadlifts
4 Chin Ups
6 Box Jumps
 
Rest as needed between rounds
 

11 September

marcos con catch pos
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Caleb Williams 3x Bodyweight 215kg/473# Front Squat (Video)
 
Go For The PR… Put The Work In… Repeat
 
Primal Egg McMuffin
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
On a 15 minute clock, complete….
3 Floor’2’Stand Rope Climbs
15 Kettlebell Swings
200m Run
 
Rest 1 minute between rounds
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
Every 3 minutes for 5 rounds, complete….
1 Rope Climb
25 KB Swings (moderate weight)
200m Run
 

10 September 14

400 m run start
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Mat Fraser 315lb Snatch (Video)
 
This Is What Weight Loss Does To Your Brain
 
That Sickening Sugar Subsidy
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 Minutes:
10 Situps
10 DB Push Press
10 Lunges / leg
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
“DG”
AMRAP 10 Minutes:
8 Toes to Bar
8 Dumbbell Thrusters (35#/25#)
12 Dumbbell Lunges (35#/25#)
 

9 September 14

August Personal Records!

August Personal Records, wow what a month! Awesome job guys!! Time to establish some new goals and hit bigger numbers in September.

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Jenny Arthur 105kg Snatches and 135kg Clean (Video)
 
Does Your Training Matter?
 
Perfectly Peelable Hard Boiled Eggs
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
1 Wall Walk
75 Single Unders
10 KB Swings (per arm)
Goblet Rack Walk (fence + back)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
4 Rounds for time (time cap 15 minutes)
2 Wall Walks
20 Double Unders
8 SA Swings (per arm)
SA Rack Walk (maaco + back)
 

8 September 14

team meat squad @ crossfit sterling!

Team El Jefe Barbell training with our friends over at CrossFit Sterling!

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12pm WOD today, see you there!

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CrossFit Team Series: Week 1 With Rogue Fitness Black (Video)
 
CrossFit, Firefighting, Baseball: The Wild Ride of Team USA Star Tamara Holmes
 
Paleo Lunchboxes 2014 (Part 6 of 7)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 5 minutes:
5 Ball Slams
5 Burpees
 
LII Strength:
Work up to a max for the day:
3 Front Squat
3 Push Press
3 Thruster
Shoot for 2 sets at “max” weight for the day
 
LII Conditioning:
AMRAP 7 minutes:
7 Ball Slams
7 Burpees