20 May 15

jason p rowing
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 10 AM & 11 AM “Murph”, see you guys then!

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Isaiah Bird: No Excuses (Video)
 
CrossFit Games Atlantic Region Individual Report Day 3
 
A Week of Paleo Meals Shopping List Meal Plan
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WOD

 

LI Strength:

2KB Front Squats 4×6
Heavy KB Swings x 8-10 reps
 

LI Conditioning:

4 Rounds:
Goblet Carry (Fence + Back)
Sled Push
 

LII Strength:

EZ Strength
 

LII Conditioning:

For Time:
10 Box Jumps
20 Toes 2 Bar
30 Push Ups
40 Kettlebell Swings
50 Double Unders
-Rest 1:00-
50 Double Unders
40 Kettlebell Swings
30 Push Ups
20 Toes 2 Bar
10 Box Jumps
 
Rx: M – 24″/24kg F – 20″/16kg
 

19 May 15

big ellis 102kg c+j
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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 10 AM & 11 AM “Murph”, see you guys then!

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Apti Aukhadov 220kg/484# Squat Jerk (Video)
 
Are You Really Serious?
 
Homemade Yogurt (plus Turkey Kefta & Grilled Veggies with Savory Yogurt Dressing)
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WOD

 

LI Strength:

Barbell Press 3-3-3-3
Push Ups x sub-max reps
 

LI Conditioning:

500m Row
-Rest 2 minutes-
500m Row
 

LII Strength:

Every 2 minutes for 10 Rounds:
3 Thrusters
3 Weighted Chin Ups
 

LII Conditioning:

500m Row
-Rest 2 minutes-
500m Row
 
row @ 95% effort; stay within 5 seconds of 1st attempt
 

Memorial Day 2015 Schedule!

 
Memorial Day Weekend is approaching fast; here’s the rundown on the schedule here at the gym. As far as classes are concerned:
Friday – Regular Schedule
Saturday – No classes (rest up for Monday!)
Monday – 10 AM & 11 AM Memorial Day Murph!
Tuesday – Regular Schedule

 
If you haven’t done Murph, here’s a brief overview of etymology of the workout and American Hero whose namesake it is derived from. Lt. Michael Murphy was killed by the Taliban on a combat operation in the mountains of Afghanistan. His story, and the story of his Navy SEAL team’s actions are chronicled in the book (and highly acclaimed feature film) “Lone Survivor.” The CrossFit community does Murph every memorial day as a symbolic gesture honoring the sacrifice of all of our service men and women made on our behalf. This workout really is a rite of passage, and we’ll worth the ensuing soreness and fatigue the results from undertaking it.
 
“Murph” is fittingly an ass-kicker of a workout:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
To make this achievable, most of you will be doing this workout in teams of 2, with a bit less volume. Whether you are doing “Murph” solo or with a partner, you’re going to want to be plenty rested, which is partly why there won’t be classes on Saturday. If you are going out of town for the weekend or simply cannot make it in on Monday to do Murph, don’t fret- we’ll be doing an encore presentation the following Saturday as well for anyone who was unable to attend the first go round!
 

18 May 15

team ejbb @ york barbell

Team El Jefe Barbell at the 2015 East Coast Classic at York Barbell in York, PA!

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Memorial Day Weekend Schedule: Saturday – No Classes | Monday – 10 AM & 11 AM “Murph”, see you guys then!

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Eddie Hall Deadlift Pyramid Set 60kg-420kg-60kg (Video)
 
You Need Carbs!
 
How to Reverse Sear a Perfect Steak
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WOD

 

LI Strength:

Sumo Deadlift 3-3-3-3
Weighted Planks x :30 secs
 

LI Conditioning:

4-5 Rounds:
7 Ring Rows
14 Air Squats
7 Burpees
14 H2H KB Swings
200m Run
 

LII Strength:

Back Squat
5-4-3-2-1
 

LII Conditioning:

4 Rounds:
15 Push Ups
15 KB Swings
20 Lunges (Total)
300m Run
 
Rx: M – 28kg F – 20kg
 

Choose Your Pain

 
“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment. ”Jim Rohn
 
Take a minute to re-read that quote and really think about its significance. One of the most common topics discussed on this blog is goal setting, as well as strategies for new habit formation, tips for improving your mindset, and overall mental toughness and resolve.
 
Everyone has goals for themselves, ways they could be better in all areas of their lives, and likely a long term vision of where they’d like to be one day. Let’s focus this concept on fitness and performance related goals specifically as they are easiest to quantify. Let’s say you play a sport, or have entered yourself in 10k race, CrossFit competition, or Weightlifting meet for example. Lets also presume you aren’t doing this “for fun” or for charity, and are actually invested in how well you perform.
 
You have 2 choices: train reasonably hard, eat reasonably well, get decent sleep, and achieve mediocre results. Leave not insignificant potential performance on the table by not optimizing all the variables clearly within your control. Then, when people ask about how your event went, tell them how you did while providing caveats and qualifiers, altering the narrative after the fact to make it sound like you were just doing it for the sake of doing it. We are all masters of rationalizing doing things half-assed, or providing excuses about how we could’ve done better if we wanted to if we had done x, y, and z.
 
The other choice is pretty simple, albeit not easy. This is the path of greatest resistance, the hard choices that separate the champions from the rest of the pack, who are destined to mediocrity. I’m talking about personal sacrifice of course; not skipping workouts, eating clean for extended periods of time, turning off the tv and going to bed early, missing happy hours and parties, and generally doing all the things that add up to provide massive advantage over your competition.
 
Here’s the cold, hard truth: losing sucks. Knowing you didn’t give your preparation your all is like a nagging itch you can’t scratch. Even the best at self-denial know deep down that only they are to blame for their sub-par results. Are you the kind of person who is content with being average, or squandering your potential? Whether you are an overachiever or an underachiever, consider the following quote from Muhammad Ali, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion’.”
 

16 May 15

tiff cln pull
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Mobility WOD: MobRx for Shin Splints (Video)
 
The Importance of Nutrient Density
 
Cumin & Coriander Lamb Stir-Fry
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WOD

 

LI Strength:

Deadlift 4×3 (heavier than last week)
Box Jumps 4×5
 

LI Conditioning:

4 Rounds:
Suitcase Carry
Sled Sprint (Hi/Lo)
 
-Rest 2:00 Between Rounds-
 

LII Strength:

EZ Strength
 

LII Conditioning:

4 Rounds:
30 Double Unders
10 Toes to Bar
Sled Sprint (Hi/Lo)
 
-Rest 1:00 Between Rounds-
 
Rx: M – + 100# F – + 50#
 

15 May 15

tony weighted pull ups
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How to spot a CrossFitter (Video)
 
PSS Podcast Ep. 256: Keith and Michelle Norris – PaleoFX, ARXfit, Training
 
Baked Kale Chips
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WOD

 

LI Strength:

Floating KB Dead Clean 3×5 / Arm
Weighted Plank 4x:30
 

LI Conditioning:

AMRAP 12 Min:
200m Run
8 SA KB Swing / Arm
12 Lunges (Total)
9 Ball Slams
 

LII Strength:

Push Jerk
3-3-3-3
 

LII Conditioning:

AMRAP 12 Min:
200m Run
15 Push Ups
12 OH Lunges (Total)
9 Ball Slams
 
Rx: M – 45#/35# F – 25#/25#
 

Cutting Through the Noise

By: Marcos Hernandez

 
The internet is a great tool for education. There are many sites that offer quality information on lifting, conditioning, nutrition, and equipment. There will be different opinions so how do you decide who/what information to trust?
 
Well, the best gauge is results. Does the coach have athletes who are at a high level in their sport? Has the nutrition protocol generated results for any high level athletes? Any athletes whose advice you wish to follow should definitely be at a high level in their sport. One thing to keep in mind when following athletes is that a lot of them were genetically blessed and what works for them might not work for the general population.
 
Another measure is quality and quantity of content. If your source has consistently churned out content of a high quality then you can be sure that they have done their homework. When judging quality, it is important to realize that information can be backed by both scientific evidence AND experience.
 
Lastly, when it comes to social media (Twitter, Facebook and Instagram) you can judge them based on how many followers they have. This is assuming of course they aren’t showing a ton of skin and selfies. A lot of the big names in Crossfit have a lot of followers because of their popularity within the community but might not necessarily provide information applicable to you. If the person you are taking advice from has 6 page likes on Facebook or 17 followers on instagram, this could be sign that this person is simply a self-proclaimed guru who hasn’t actually tried any of their methods on actual athletes in a real world setting.
 
Whatever information you might stumble across, feel free to share it with your coaches and ask questions. We have been sifting through good/bad advice for quite a while now and can help you sort through all the clutter and point you in the right direction!
 

14 May 15

hunter farmers carry
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Kristos Papanotis 292.5kg/644# Squat @ 67.5kg/148# (Video)
 
3 Things Clients Will Relentlessly Pressure You for But Will Actually Hurt Them
 
Green Tea Ice Cream with Pistachio Praline
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WOD

 

LI Strength:

A1) Single Arm Rack Lunge x 8 / leg
a2) Farmers Carry x 2-3 sets
 

LI Conditioning:

AMRAP 12 Minutes:
4 Box Jumps
8 2KB Deadlift
12 Hanging Leg Raises
Goblet Carry (Fence + Back)
 

LII Strength:

EZ Strength
 

LII Conditioning:

10-9-8-7-6-5-4-3-2-1
Burpees
5 Deadlifts
 
Rx: M – 225# F – 143#
 

Guide to Success with CrossFit

Guide to Success with CrossFit
 

1) Read this list
2) Internalize it
3) Adjust your behavior and actions accordingly
4) Succeed
5) Rinse, lather, repeat