7 January 17

al-in-tokyo

Hardly home, but always reppin’: Al in Tokyo, Japan!

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Yoga starts this Sunday @ 930AM | Whole30 Initial Meeting Sunday @ 11:15AM

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Documentary: The Super Salmon (Video)
 
How to Become a ‘Superager’
 
Fresh Start Smoothie
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WOD

 

LI Strength:

Sumo Deadlift
6×3 OTM
 

LI Conditioning:

Alternating EMOM 15 minutes:
10/8 Calorie Row
12 Ball Slams
10 Burpee Sprawls
 

LII Strength:

Sumo Deadlift
6×3 OTM
 

LII Conditioning:

Alternating EMOM 15 minutes:
15/12 Calorie Row
12 Wall Balls
10 Burpees
 
Rx: M – 20# | F – 14#
 

6 January 17

ian-spiderman-lunge
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Yoga starts this Sunday @ 930AM | Whole30 Initial Meeting Sunday @ 11:15AM

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Cody Garbrandt: No Love For The Victim (Video)
 
The Case Against Sugar
 
4 Ingredient Chocolate Mint Cashew Clusters
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WOD

 

LI Strength:

2KB Front Squat 4×6
Box Jumps x3-5 reps
 

LI Conditioning:

AMRAP 12 Minutes:
1,2,3,… KB Complex, L
10 H2H Transfers
1,2,3,… KB Complex, R
 
Kb Complex: Dead Clean + SA KB Front Squat + SA Rack Position Lunge
 

LII Strength:

Front Squat 3-4×5 reps
Box Jumps x3 reps
 

LII Conditioning:

Inspired by CF Open WOD 12.3
 
AMRAP 14 minutes:
12 Press Press
10 Box Jumps
8 Toes-to-bar
 
M – 115#/24” | F – 73#/20”
 

2017 Whole30 Challenge!

 
The holiday season and all the associated trappings of sweets, booze, and all manner of delicious treats has mercifully come to a close. Therefore, it’s time to hit the reset switch after the past few months of likely over-indulgence to help everyone lean out and start of 2017 on the right foot.
 
Our method of choice for for getting lean, mean, and healthy is the Whole30. What exactly is the Whole30? It is simply 30 days of eating only WHOLE FOODS. So no processed food, sugar, alcohol, sweeteners, grains, dairy, soy, or legumes. What can you eat? Essentially meat, seafood, vegetables, fruit, starchy roots and tubers, nuts, and seeds.
 
Everyone that has done a Paleo/Primal dietary challenge (Whole30 or otherwise) in the past can attest to efficacy of such programs. Bottom line is this stuff will do wonders for your body composition, energy levels, mental acuity, performance, skin quality, sleep, and the list goes on. It is also a pretty darn rigorous (depending on how you currently eat) diet for 30 days. If you want to actually make some inroads on losing that stubborn body fat you can’t ever seem to shake, this is the program for you. Whole30 is also a great way to break dependencies on sugar and other addictive food substances that plague our diets and health.
 
We’ll go over all the specifics at our initial kickoff meeting this Sunday 8 January at 11:15AM, so mark your calendars and make it happen. The official challenge start date is Monday January 9, so that we can finish just in time to look fantastic at the Cupid’s Undie Run! Theres additional significance behind doing this Whole30 in mid-January, and that is Cupid’s Undie Run. The Undie Run is a huge annual charity fundraising event in which participants will be running around the streets of DC in our underwear in support of the Children’s Tumor Foundation (Team CFSS raised over $22,000 last year!). Most people think of bikini season as May-August, but for us Undie Runners, it starts decidedly earlier!
 
You may have reservations about the whole Paleo/Primal diet concept for one reason or another (if you can call evolutionary biology and overwhelming empirical evidence a concept), but were only asking you do try something different for 30 days and see what happens. Ask you yourself, what do you have to lose?
 

5 January 17

weddle-jerk
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Yoga starts this Sunday @ 930AM | Whole30 Initial Meeting Sunday @ 11:15AM

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FUEL: Professional Rock Climber Alex Honnold’s Vegetarian Diet (Video)
 
The 9 Fitness Lessons We Learned in 2016
 
The Easiest Slow Cooker Chicken
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WOD

 

LI Strength:

Suitcase pos. Reverse Lunge x6-8 / leg
SA DB Press x6 / arm
 

LI Conditioning:

Alternating EMOM 12 Minutes:
6 Hang DB Snatches / arm
6 Ball Slams + 6 Power Swings
 

LII Strength:

Power Clean / Hang Power Clean Practice
3’s
 

LII Conditioning:

EMOM 12 Minutes:
3 Hang Power Cleans / Power Cleans
5 Ball Slams
 
M – 155#/35# | F – 103#/25#
 

4 January 17

guy-sn-dl
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Yoga starts this Sunday @ 930AM | Whole30 Initial Meeting Sunday @ 11:15AM

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Ross Love American Record 1:12 minute 500m Row (Video)
 
Aging Well: Keeping Blood Sugar Low May Protect Memory
 
One-Pan Herb Crusted Salmon With Roasted Broccoli Steaks
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WOD

 

LI Strength:

Clean Grip Deadlift
4×3
 

LI Conditioning:

5-6 Rounds:
10 DB Thrusters
10 Kettlebell Swings
10 Ring Rows
10 Sit Ups
 

LII Strength:

Fat Gripz / Axle Deadlift
5RM
 

LII Conditioning:

6 Rounds:
10 Wall Balls
10 Kettlebell Swings
10 Push Ups
10 Overhead Plate Lunges (total)
 
Rx: M – 20#/28kg/45# | F – 14#/20kg/25#
 

3 January 17

December '16 PR Board

December PR’s are in the record books! Set goals, smash them, repeat. January marks the beginning of a new year – what are you going to accomplish?

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The CrossFit Affiliate Value Proposition (Video)
 
The Remarkable Story Of TCU’s Rhodes Scholar, Caylin Moore
 
Bacon Scallop Stackers
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WOD

 

LI Strength:

Push Press 4×8
Pull Up Practice
 

LI Conditioning:

AMRAP 12 Minutes:
6 Burpee / Push Ups
Kettlebell Row x 6 / arm
12 Air Squats
50 Single Unders
 

LII Strength:

Barbell Push Press 4×8
Strict Pull Ups / Kipping Pull Up Practice
 

LII Conditioning:

Every 2 Minutes, for 6 Rounds:
1 Round of “Cindy”
40 Double Unders
 

31 December 16

new-cfss-kb-logo-shirts

New CFSS Shirts are in stock, guaranteed to add 20lbs to your deadlift and take 2 inches off your waist!

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Holiday Schedule: Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

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LEVANTADORES: The Basque Strongman (Video)
 
A Primal New Year’s Eve Survival Guide
 
New Year’s Eve Champagne Cupcakes
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WOD

 

Strength:

Pull Up (weighted, bodyweight, or banded) x3-5
Box Jump x3
 

LI Conditioning:

Partner WOD – For Time:
100 Calorie Row
100 Goblet Squats
150 KB Swings
100 DB Push Press
 
-Complete the exercises in any order you wish. All reps must be completed before moving on to the next exercise. ‘Bell cannot touch the ground on the goblet squats-
 

LII Conditioning:

Partner WOD – For Time:
100 Calorie Row
100 Wall Balls, 20#/14#
150 KB Swings, 28kg/20kg
100 DB Push Press, 45DB/30DB
 
-Complete the exercises in any order you wish. All reps must be completed before moving on to the next exercise-
 

30 December 16

ian-front-squat
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Holiday Schedule: Friday – 12/30 – 6AM EZ, 12P, 430PM WOD | Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

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Andranik Karapetyan (77kg, ARM) 174kg/383# Snatch (Video)
 
The Best Advice of 2016, From The World’s Best Athletes
 
Bacon Wrapped Buffalo Chicken Jalapeños
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WOD

 

LI Strength:

DB Floor Press 5×8
SA DB Row x12 / arm
 

LI Conditioning:

For time:
20-18-16-14-12-10-8-6-4-2
Kettlebell Swings
5 Ring Rows
5 Ball Slams
 

LII Strength:

Overhead Squat
3RM
 

LII Conditioning:

AMRAP 8 minutes:
1,2,3,… Dumbbell Snatch L/R
1,2,3,… Dumbbell Goblet Lunge / leg
1,2,3,… Box Jump
 
Rx: M – 50DB | F – 35DB
 

29 December 16

eva-pullup
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Holiday Schedule: Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

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Danny Broflex: Nutrition | Season 2 Ep. 1 (Video)
 
Anyone. Anytime. Anyplace. A Look Beneath the Hat of Cowboy Cerrone.
 
Gingerbread Cookies
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WOD

 

LI Strength:

Clean Grip Deadlift
4-4-4-4
 

LI Conditioning:

4 Rounds:
4 SA DB Clean + Push Press, L
4 Hang DB Snatches, L
4 SA DB Front Squats, L
4 SA DB Clean + Push Press, R
4 Hang DB Snatches, R
4 SA DB Front Squats, R
75 Single Unders
 
-Rest 1:00 minute between rounds-
 

LII Strength:

Fat Gripz / Axle Deadlift
5-5-5-5
 

LII Conditioning:

4 Rounds (15:00 timecap):
6 Deadlift
6 Hang Power Clean
6 Push Press
50 Double Unders
 
-Rest 1 minute between rounds-
 
Rx: M – 135# | F – 93#
 

28 December 16

Vittorio at Volcan Villarica in Pucon, Chile

Hardly home, but always reppin’: Vittorio at the crater of Volcan Villarica in Pucon, Chile!

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Holiday Schedule: Wednesday 12/28 – 745PM Yoga | Saturday 12/31 – 8AM WOD, 9AM WOD, 10AM Barbell | Monday 1/2 – Closed!

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FUEL: Training with the Meat-Free MMA Fighter (Video)
 
Eat Out Like a King and Stay Lean
 
Cinnamon & Sugar Skillet Sweet Potatoes
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WOD

 

LI Strength:

Shoulder Press 4×4
Pull Up Practice
 

LI Conditioning:

AMRAP 12 minutes:
4 Push Ups
6 Ring Rows
8 2KB Deadlifts
10 Air Squats
 

LII Strength:

Push Jerk 4×3
Hanging Leg Raise 4 x sub-max
 

LII Conditioning:

AMRAP 12 minutes:
3 Front Squats
6 Pull Ups
9 Ball Slams
12 Push Ups
 
Rx: M – 155#/35# | F – 103#/25#