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“Be passionate in the pursuit of excellence. Be cautious when working with those who are not.” – Mike Loo
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Allan Savory: How to fight desertification and reverse climate change (Video)
 
Meanwhile in Russia.. Mikhail Koklyaev Human Push Press
 
Skirt Steak with Chimichurri Sauce
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WOD

 
Lift:
EZ Strength 2.0
 
L1:
AMRAP 3 minutes
5 Goblet Squats
10 Anchored Sit Ups
50 Single Unders
 
Rest 90 seconds, repeat for a total of 3 rounds
 
Sweat:
AMRAP 3 minutes:
7 Front Squats
7 Pull Ups
25 Double Unders
 
Rest 90 seconds, repeat for a total of 3 rounds
 

 
Many of my mentors within the field of Strength & Conditioning echo similar truisms regarding their advice for making it to, and remaining at the top of the heap. One of the most common refrains is this: ‘Been there, done that, still doing it.’ I’ve also heard the following, ‘when I can no longer do what I am preaching to others, it is time for me to find a new job.’ While this may seem harsh and rigid in thinking, there is merit behind the sentiment. Once you stop honing your craft, you begin to regress.
 
Many abilities, such as teaching or coaching others, are perishable skills. To remain sharp, they must constantly be worked on and refreshed.
 
Awhile back, I asked a physician family member of mine when she would consider retiring from practicing medicine. Her answer invoked the same feeling; ‘when I am no longer willing to actively keep up with the medical literature.’ She’s in a totally different field, but holds the same opinion. Learn your craft, work on your craft. Re-learn your craft, never stop learning and refining.
 

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What the Internet is Doing to Our Brains (Video)
 
Blueberry French Toast Casserole
 
Hungary Destroys All Monsanto GMO Corn Fields
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WOD

 
Lift:
EZ Strength 2.0
 
L1:
Row 750m (Moderate Pace)
Rest 2 Minutes
Run 800m (Moderate Pace)
 
Sweat:
Mini-”Jack”
AMRAP 10 minutes:
10 Push Press
10 KB Swings
10 Box jumps
 

 
In case you haven’t noticed, our numbers are growing. This is a good thing; it poses challenges of course, mainly with space, but more importantly with integration of new members and athletes into our curriculum and system of training. While Elements provides a sound platform for safe training, it is the tip of the iceberg in terms of your movement acumen and competency. This post is meant to be a quick synopsis of how to navigate the early weeks/months of your membership/training at CrossFit Silver Spring.
 

• First things first: Sign in for class. That computer next to the fridge is our Attendance Kiosk. If you don’t know ask a coach. It’ll take you 2 seconds.
• Read the Blog. Daily. Learn the Lingo, check out the WOD.
• Like us on Facebook. Great for witty updates from Josh and other pertinent info.
• Buy a foam roller and kettlebell. A relatively small investment for times you can’t swing training.
• Expect to be assigned a Level 1 WOD. If you are it simply means we care about your kinetic health and progression as an athlete and member here. Make haste slowly. Training is a cumulative process. You’ll be PR’ing, WOD’ing, crushing it in no time. L1’S are a bridge to a safe, quality movement with the right amount of intensity for beginners.
• Ask questions: If you are not sure, ask. We will not think you are dumb or annoying. We love coaching and explaining/teaching people how to move properly
• Ask questions: If you are not sure, ask. We will not think you are dumb or annoying. We love coaching and explaining/teaching people how to move properly
• Return all equipment to where you found it. Should go without saying.
• Listen. The gym environment can sometimes be overwhelming with large classes, music foreign or new movements to learn. Close your mouth and listen. Pay attention. Absorb.

Follow these guidelines, and your transition from Elements/LIFT to CrossFit classes will be effortless!
 

—-
Ten Reasons Everybody Should Strength Train
 
Recipes For Getting Stronger: Weightlifters Chili
 
Artem Okulov 85kg Junior World Champion (Video)
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WOD

 
Lift:
EZ Strength 2.0
 
L1:
AMRAP 8 minutes:
5 Goblet Squats
10 Med Ball Slams
15 Anchored Sit Ups
 
Sweat:
Partner WOD
12 minutes:
2 Front Squats
10 Med Ball Slams
5 Med Ball Chest Pass Sit Ups
 
One person completes the entire sequence, then partners switch places. Your rest interval is your partners work interval”
 

 
Kenny Laughton

 
Paul Landefeld

 
Marcos Hernandez

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As you may have noticed, winter is over and warm weather is upon us. Our good friends over at City Sports in Downtown Silver Spring are having a spring sale, 20% off all Nike apparel and select footwear through Saturday. If you need new workout swag, I suggest you jump on this sale. Look good, lift good.
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Recipe: Wagon Wheels
 
Rationalizing the Swing: Why the American Swing Is Wrong
 
Have American Parents Got It All Backwards?
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WOD

 
Lift:
EZ Strength 2.0
 
L1:
15 Swings
8 Ring Rows
Jog Maaco and Back
12 swings
7 Ring Rows
Jog Maaco and Back
9 Swings
6 Ring Rows
Jog Maaco and Back
6 Swings
5 Ring Rows
Jog Maaco and Back
 
Sweat:
4 Rounds:
15 2KB Cleans
15 Kettlbell Push Ups
Jog 200 meters
 
Rest 1 minute b/t rounds
 

 
We American’s worship our idols, be it in sports, politics, music, pop culture, and the list goes on. We are obsessed with the habits of the supremely successful and gifted. These are natural proclivities, as the logic follows if Tiger Woods uses Nike golf clubs and crushes it off the tee, then all I need to do to play like Tiger is use Tiger’s equipment.
 
Another common logical fallacy is following the dietary advice or training programs of elite athletes. Just because a certain program works for LeBron James, doesn’t mean it will work for you. Ditto the dietary constraints of an NFL lineman. There are so many factors that go into determining the needs and efficacy of programs and plans geared towards elite performers, that you cannot hope to replicate their results by simply following their program.
 
The reality is that the genetic freaks amongst are the way there are regardless of the rigor of their training or dietary adherence. Yes, a sound strength and conditioning program and good nutrition should aid in their efforts. Unfortunately, if you want to build a Rich Froning, Jr., the optimal time to start was probably 15+ years ago depending on your age.
 
Instead of copy your idol, look to them for training inspiration and advice regarding the mentality and successful habits of champions. Chase your dreams, but be brutally honest about your current reality and circumstances. Take a hard look at your age, training history, recovery capacity, sleep quality, food quality, body composition, time available for training, stress level, and how bad you want to achieve your goals. The harsh reality is that you can’t have it all, and that ok. Figure out what you want that is conceivably within reach, structure your life accordingly, and work towards it.
 

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Donny Shankle on The Importance of Changing Your Training Environment
 
Ric Rabourn Deadlift 315 lbs x 35 reps
 
Swiss Paleo’s Bugs Bunny Hasenpeffer Stew
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WOD

 
Lift:
Push / Pull EDT
Max Ladders in 12 min: 4,3,2,1 Pull Ups & Dips
 
L1:
AMRAP 8 minutes:
15 Hand to Hand Swings
1 length, Bear Crawl
Single Arm Racked Carry, fence & back
 
Sweat:
AMRAP 10 minutes:
10 Split Stance Alternating DB Snatch
1 length, loaded (KB) Bear Crawl
Farmers Carry, fence & back
 

 
I consider a beginner to be someone who has yet to achieve technical proficiency in the core, fundamental movements we perform in the gym. It is easy to attach certain performance numbers alongside this standard of movement quality, but performance should always be subordinate to skillful execution. This is why everyone does Elements, and why we’ve embrace L1 workout programming recently. The learning curve for many people, especially those of you that are new to strength training, can be months, if not years. Most experts refer to this as the novice effect; it is an observation that people who are inexperienced have a window of adaption anywhere from 6-18+ months depending on genetics, training frequency, and several other factors.
 
For some reason the notion of being a beginner carries a negative stigma. Most people like to view themselves as intermediates regardless of training experience. Remember, experience does not equal expertise. Going to the gym for 15 years, training haphazardly, does not make one an advanced trainee. So what should you do? Embrace being a beginner, be open minded, and hone your craft.
 
I need you to hone your ability to competently swing, deadlift, press, and squat with multiple implements. Show me proficiency and you will be well on your way to graduating from Novice to Intermediate in no time at all.