23 October 14

helena kb swing
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Elijah Muhammed 405# Overhead Squat (Video)
 
Pumpkin Cashew Coconut Curry over Coconut Rice
 
The Biggest Loser: The Most Damaging Show on TV?
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
5 Dumbbell Clean + Push Press, Left
5 Burpees
5 Dumbbell Clean + Push Press, Right
Farmers Carry (Maaco + back)
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
7 Rounds for time:
7 Push Jerk, 115/63#
7 Front Squat, 115/63#
7 Pull Up
 
Rx: Men – 115#/ Women – 63#
*15 Minute timecap*
 

Thinking Ahead

 

By: Marcos Hernandez

 
Try and be proactive with your mobility. Plan ahead and take your lifestyle into account when coming in to train. If you sit all day, don’t think that you can squat without extra mobility/warm up sets. For that matter, don’t think you can deadlift or press without extra mobility/warm up sets. Sitting wreaks havoc on your posture, affecting both your hips and shoulders, both of which we use every day.
 
Maybe you are at your desk working at the computer all day. Do you think it will be easy to get the bar in a strong, stable front rack position without extra warm ups? For wrists, I prefer extra mobilization before warmups. This includes wrist circles and getting the knots out of my triceps, near the elbow, using a bar on a rack. Just ask and we can show you.
 
Depending on the shoes you are wearing (heels, anyone?), ankles can need extra mobilization even if you are standing all day. Try pushing the ankle to end range during a goblet squat or placing the kettlebell on top of your knee to get some extra range of motion. This move can also help your front squat.
 
Consider the daily demands of your occupation and lifestyle, as well as your personal limiting factors from a mobility standpoint to make a more focused effort to actively attack your mobility/flexibility limitations both during the day and immediately prior to getting into the WOD.
 

22 October 14

sophia snatch pull
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Lydia Valentin Perez 160kg/352# Block Clean (Video)
 
Fat Facts 101
 
Pumpkin Spice Latte
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
14 min AMRAP:
10 SA Swings, Left
10 Ball Slams
10 SA Swings, Right
10 Goblet Squats
 
LII Strength:
Axle Deadlifts
work up to 1RM
 
LII Conditioning:
14 min AMRAP:
8 2KB Cleans
8 2KB Front Squats
12 Hand Elevated Pushup
12 Ball Slams
 

21 October 14

marcos finish!
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CrossFit Team Series Week 3 with Rogue Red & Black (Video)
 
Beyond Obesity: Western Diet Shown to Make People Unintelligent
 
Zingy Ginger Dressing
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
2 Rounds:
1 Min ON/1 Min OFF
Burpees
Kettlebell Swings
Single Unders
Anchored Sit Ups
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
2 Rounds:
1 Min ON/1 Min OFF
Burpee Box Jumps
Kettlebell Swings
Dumbbell Push Press
Double Unders
 

New CFSS Shirts!!

 
matias and ben new cfss shirts

Hot off the presses, new CFSS shirts are back in stock! If you didn’t know, our shirts are proven to add kilos to your lifts, decrease your mile time, help you jump higher, increase your IQ, and the list goes on.. get em while they last!

 

20 October 14

tony pwr cln 2 panel
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One more reason to get a good night’s sleep (Video)
 
How Exercise May Protect Against Depression
 
Crockpot Paleo Pork and Pumpkin Chili
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4-5 Rounds:
5 DB Snatch/arm
10 Lunges/leg
300m Run
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
7 Rounds:
10 Plate Overhead Lunges
75 meter Hill Sprint
 
Rest 1 minute b/t rounds
 

18 October 14

annie t2b
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Aleksey Lovchev 200kg/440# Snatch (Video)
 
Should We Teach Plato in Gym Class?
 
Weeknight Roast Chicken
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
Four rounds for time of:
15 Squats
15 Swings
15 Burpees
Run 300 meters
 
LII Strength:
Weighted Chins
2-2-2-2-2-2
 
LII Conditioning:
Hero WOD “Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge steps
Run 400 meters
 

Lukas PR Back Squat!

 

Heavy, high-rep squats: the cure to whatever ails ya’!

 

17 October 14

dhs & pendlay
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The New Injury-Proofing Rules for Runners
 
Chocolate Pumpkin Chiffon Pudding
 
Vasiliy Polovnikov Back Squat 295kg/649# x 5 (Video)
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
3 Rounds of:
Minute 1: 16 KB Swings
Minute 2: 8 Single Arm KB Swings (L)
Minute 3: 16 KB Swings
Minute 4: 8 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
3 Rounds of:
Minute 1: 25 KB Swings
Minute 2: 12 Single Arm KB Swings (L)
Minute 3: 25 KB Swings
Minute 4: 12 Single Arm KB Swings (R)
Notes: use different weights for 2 hand and single arm kb swings
 
LIII Conditioning:
3 Rounds of:
Minute 1: 5 Chest Slap Push Ups + 25 KB Swings
Minute 2: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (L)
Minute 3: 5 Chest Slap Push Ups + 25 KB Swings
Minute 4: 5 Chest Slap Push Ups + 12 Single Arm KB Swings (R)
Suggested RX: Men(32/24 kg) Women(24/16 kg)
 

The Vegan Diet for Athletes?

 
I came across the following article on NFL players going vegan several months ago (Going Vegan in the NFL) and it got me thinking about the dangers of ordinary folks taking the advice of the genetically superior/physical outlier population.
 
Here’s a dose of reality- those gifted few who are meant to be in the NFL due to their sheer physical size, speed, power, and athletic gifts. This is not meant to marginalize their work ethic, effort, and years of struggle to reach the top tier of their sport. However, it is unlikely that they had to rely heavily on optimal nutrition, training, and recovery programs to get where they are. As long as they trained in the off-season, whether intelligently or not, they probably continued to get bigger, faster, fitter, and stronger.
 
I bring this up because most individuals do not fully understand the inherited physical prowess possessed by most Divison-1/professional athletes. Many skills and techniques can be honed through good coaching and practice, but we all have metaphorical ceilings on our athletic abilities. You cannot “train” being 6’5” and 265 lbs, with quick feet and good instincts. Some people are destined to play power forward and some people make great accountants, and there is no amount of effort that can be applied to change that.
 
My point is bringing this up is that athletes often succeed in spite of their diets and training routines. I cannot think of a more foolish diet for a collision sport athlete (or any human for that matter) than veganism / vegetarianism. Animal flesh provides the essential building blocks for muscle tissue repair, as well as your bones, skin, hair, arteries, veins and a host of other important bodily functions (check this must-read meat article). It is also calorically dense and satiating, which is a crucial attribute for athletes of the size and stature of football players, where body mass matters in a major way.
 
One does not grow to be a lean 250+ lb human on salads, beans, and quinoa. Are some athletes able to get away with incomplete, malnourishing diets? Sure. Should we emulate genetic freaks and expect similar outcomes? Absolutely not. Get your nutritional advice from the sports/performance nutrition experts, not the world champion athlete who plays by a unique set of rules.