11 November 17

October '17 PR Board

October PR’s are in the record books! Set goals, smash them, rejoice, repeat. What are you going to improve upon and accomplish in November? Reflect, write it down, and get after it!

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CrossFit.com | Healing The Spirit (Video)
 
Screen Time Before Bed Is Stealing Hours Of Sleep From Our Children
 
You Won’t Regret This Slow-Cooked Barbacoa Recipe
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WOD

 

LI Strength:

Dumbbell Floor Press x8
Pull Up Practice
 

LI Conditioning:

AMRAP 14 minutes:
8 Ball Slams
8 Jumping Pull Ups
6 Burpees
6 Alternating Sandbag Shoulders
Bear Crawl, 2 Lengths*
 
Notes: complete bear crawls at your discretion before starting next round
 

LII Strength:

Dumbbell Floor Press x8
2KB Rack Lunge x6/leg
 

LII Conditioning:

AMRAP 14 minutes:
12/10 Push Ups
9 Pull Ups
6 Sandbag Cleans
6 Sandbag Front Squats
Bear Crawl, 2 Lengths*
 
Notes: complete bear crawls at your discretion before starting next round
 
Rx: M – 60# | F – 40#
 

10 November 17

zeki hill sprint
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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Lasha Talaxadze Unofficial World Record 220kg/485# Snatch (Video)
 
The Race That No One Could Take Away From Shalane Flanagan
 
Roasted Brussels Sprouts & Butternut Squash Salad With Maple-Peanut Dressing
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WOD

 

LI Strength:

Press 5×5
Weighted Plank x4 sets
 

LI Conditioning:

3:00 ON / 2:00 OFF:
Assault Bike / Calorie Row
AMRAP: 6 Hang Dumbbell Snatches / arm + 8 Ring Rows
AMRAP: 5 DB Goblet Squats +10 Lunges + 5 Push Ups
 

LII Strength:

Press 5×5
Chin Ups x 3-5 / set
 

LII Conditioning:

3:00 ON / 2:00 OFF:
Assault Bike
AMRAP: 6 K2E + 4 Burpee Box Jumps
AMRAP: 5 DB Snatch + 5 OH Lunges*
 
*Notes: Alternate arms each round
 
Rx: M – 50DB | F – 35DB
Rx+: M – 65# DB | F – 45# DB
 

9 November 17

hinda sumo DL
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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CrossFit.com | Diapers and Dumbbells (Video)
 
Dan John | Bigger Better Deal
 
Curried Pork Frittata
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WOD

 

LI Strength:

2KB Thruster 4×6
KB RDL x8
 

LI Conditioning:

Alternating EMOM 12 minutes:
:30 Kettlebell Swings
:30 Calorie Row
 

LII Strength:

Overhead Squat x8
L-Hang x3-4 sets
 

LII Conditioning:

Alternating EMOM 12 minutes:
:30 Double Unders (max reps)
12 Wall Balls
 

LIII Conditioning:

Alternating EMOM 12 minutes:
40 Double Unders
15 Wall Balls
 
Rx: M – 20# | F – 14#
 

8 November 17

kelsey kb swings
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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Jocko Podcast: Proper Recovery From Proper Work (Video)
 
Can Psychedelics Prevent Tragedy?
 
Magic Crown Roast of Pork
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WOD

 

LI Strength:

Trap Bar Deadlift 3-4×6
Push Up Practice
 

LI Conditioning:

Partner WOD – AMRAP 8-12 minutes:
30 Calorie Row (15/person)
20 2KB Deadlifts (10/person)
20 Heavy KB Swings (10/person)
 

LII Strength:

Deadlift
2×5 reps, then +10% 1×2
 

LII Conditioning:

Partner WOD – For time:
30-20-10 Power Clean
2x Calorie Row
 
-Alternate reps on the power clean. Split up the calories as desired-
 
Rx: M – 135# | F – 93#
 

CFSS Beer Mile 2.0

 
Save the Date! Next Friday (11/17) at 6PM we’ll be hosting the 2nd Annual CFSS Beer Mile to benefit Cupid’s Undie Run and The Children’s Tumor Foundation. What is a beer mile you ask? Begin by chugging a beer, then run 400 meters, repeat for 4 rounds and you’re done! The beer must be above 5% ABV. We’ll be providing all the beer for the event; there will be alternatives to beer for anybody who doesn’t drink beer but still wants to participate, and you can also perform the run in teams of 2 if you aren’t ready for the real deal.
 
There is a $10 entry fee for all participants; all proceeds will benefit Cupid’s Undie Run and Team CFSS. If you aren’t familiar with Cupids yet you soon will- it’s our big gym charity event that we participate in annually every February. Team CFSS raised over $18,000 last year for Cupid’s Undie Run, ranking in the top 25 Nationally and was also named #1 Gym Fundraiser in Washington, DC. This event is the kickoff for our fundraising season, and a highly entertaining event to spectate and partake in!
 
If you are on the fence about participating, we’ll definitely need judges/volunteers or you simply come and cheer people on and drink beer (minus the running)! Bring friends and family, the more the merrier. We appreciate any and all donations to this great cause, regardless of whether or not you perform the run. We will be doing a prize raffle for everyone that does the run or donates as an added incentive to attend. While beer will be provided for the Beer Mile itself, all other drinking will be BYOB.
 
Right now, Cori M. has the top women’s time of 9:57 and Marcos has set the bar for the men at 9:25. There will be prizes for the fastest guy, gal, and team finisher. If you plan on getting on the record board, just know the workout must be performed with beer (and you’ve gotta keep it down, at least during the run!). If you are going to participate, please sign up so we can get a rough head count and make sure there is enough beer for the event. Bring your running shoes and an empty stomach!
 
Lastly, here’s the link to photos from last year and a great video documenting the run for a little added motivation!
 
*We will still have an evening WOD on Friday at 430PM prior to the beer mile
 

7 November 17

graham e box jump
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Harrison Maurus (77kg, USA) 195kg/430# Clean and Jerk (Video)
 
How One Chef Is Bringing Whole30 To Health Care
 
Mexican Pumpkin Soup
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WOD

 

LI Conditioning:

AMRAP 16 minutes:
6 Dumbbell Push Press
9 Air Squats
12 Kettlebell Swings
 
-Rest :30 after every round-
 

LII Conditioning:

“Jack”
AMRAP 20 minutes:
10 Push Press
10 Kettlebell Swings
10 Box Jumps
 
Rx: M – 115#/24kg | F – 75#/16kg
 

6 November 17

Helena at Victoria Falls

Never home, but always reppin’: Helena at Victoria Falls, Zimbabwe!

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CrossFit.com | Defining Brooks Laich (Video)
 
Skinny Love: Why Players Across the NBA Are Slimming Down
 
Paleo Cranberry Apple Sauce Recipe
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WOD

 

LI Strength:

Front Squat 5×5
Pull Up Practice
 

LI Conditioning:

AMRAP 9 minutes:
5 SA KB Clean + Push Press, L
7 Ball Slams
5 SA KB Clean + Push Press, R
7 Burpee Sprawls
 

LII Strength:

Back Squat 2-3×5
then +10% for 2×2
 

LII Conditioning:

AMRAP 9 minutes:
7 2KB Clean + Push Press
7 Burpees
7 Ball Slams
 
Rx: M – 20kg/35# | F – 12kg/25#
 

4 November 17

hill sprints!
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CJ Cummings: Meet the LeBron James of Weightlifting (Video)
 
Why Everyone Should Lift Weights
 
Dark Chocolate Blackberry Sweet Potato Brownies
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WOD

 

LI Strength:

Deadlift + Muscle Clean + High Hang Power Clean
2+2+2, 4 sets
Box Jump x3
 

LI Conditioning:

AMRAP 13 minutes:
5 Push Ups / Ring Rows
5 2KB Deadlifts
5 Goblet Squats
10 Alternating Lunges
 

LII Strength:

Hang Power Clean x3
Box Jump x3-5
 

LII Conditioning:

8 Rounds:
3 Deadlifts
6 Lateral Jump Burpees
6 T2B
12 OH Plate Lunges (total)
 
Rx: M – 225#/45# | F – 153#/25#
 

3 November 17

josh k farmers carry
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Ian Wilson (105kg, USA) 285kg/628# Back Squat (Video)
 
Dan John | The Anterior Chain
 
Paleo Pumpkin Chia Seed Pudding Recipe
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WOD

 

LI Strength:

DB Floor Press x8
Pull Up Practice
 

LI Conditioning:

3 Rounds – :30 on / :30 off
Calorie Row
Hang DB Snatches, L
Calorie Row
Hang DB Snatches, R
 

LII Strength:

EZ Strength – Press
 

LII Conditioning:

3 Rounds – :30 on / :30 off
Calorie Assault Bike
Alternating DB Snatches
Double Unders
Alternating DB Snatches
 
Rx: M – 50DB | F – 35DB
Rx+: M – 65DB | F – 45DB
 

2 November 17

adrian rowing
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Jocko Podcast: How to Deal With Stress in Life (Video)
 
What The Health: The Ultimate Rebuttal
 
Baked Pumpkin Spice Granola Bars
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WOD

 

LI Strength:

2KB Front Squat x8
SA DB Press x8
 

LI Conditioning:

Partner WOD – AMRAP 15 minutes:
8, 12, 16 Calorie Row
 
-Go back to 8 calories after the round of 16-
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

Partner WOD – AMRAP 15 minutes:
5, 10, 15,… Calorie Row
 
-Each partner rows 5 calories, then 10 calories, etc.-