Ya Gotta Squat!

 
“Adherence to a squatting program with no upper body work whatsoever will yield upper body development. However, attention to an upper body strength-training program does not yield the same benefits in the lower body. That in itself represents how powerful the squat is as a developmental platform” - Gray Cook
 
It is not a coincidence that we prioritize squatting and hingeing so frequently in our warm ups, strength training, and conditioning. If it’s important, do it every day; other exercises and movement patterns we can get away with training less frequently, but I can’t justify writing a program for a healthy athlete that doesn’t involve hitting the lower body in one way or another every time. All exercises are not created equal and recovery capacity from training is finite; remember that the next time you step under the bar for your 5, 3, or 1+ sets of Wendler Front Squats and max sure you really give it your best effort!
 

14 April 14

jaron sled push
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Attention: New 12 PM WOD class starting this coming Friday, April 18th!

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“It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.”Henry Rollins
—-
Lydia Valentin (-75kg, Spain) – 147kg Clean & Jerk (Video)
 
Lunch in a Snap: Chipotle Lettuce Wraps
 
When Do You Reach Technical Mastery?
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
Shuttle Run (200 meters)
15 Kettlebell Swings
8 Ring Rows
 
LII Strength:
2KB Front Squats
3-4×10 reps
 
LII Conditioning:
Shuttle Run (300 meters)
21 Kettlebell Swings
12 Pull Ups
Shuttle Run (300 meters)
18 Kettlebell Swings
9 Pull Ups
Shuttle Run (300 meters)
15 Kettlebell Swings
6 Pull Ups
Shuttle Run (300 meters)
12 Kettlebell Swings
3 Pull Ups
 

8 April 14

elements grads 4.5.14

New Elements grads Ian, Sonali, & Kel: official sled pushing, dumbbell snatching studs! Good work, guys!

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“The pain of discipline is nothing like the pain of disappointment” -Justin Langer
—-
Artem Okulov 215kg Clean & Jerk (Video)
 
We Need More Disciplinarians
 
Egg-Free Paleo Macaroons
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WOD

 
LI Strength:
EZ Strength
 
LI Conditioning:
Shuttle Run (200 meters)
Hang DB Snatch 8 / arm
8 Burpees
Shuttle Run (200 meters)
Hang DB Snatch 8 / arm
8 Burpees
Shuttle Run (200 meters)
Hang DB Snatch 8 / arm
8 Burpees
 
LII Strength:
Wendler Squat/Press/Deadlift
cycle 1, week 3 (3 @ 75%/3 @ 85%/3+ @ 95%)
 
LII Conditioning:
Shuttle Run (200 meters)
DB Snatch 10 / arm
15 Burpees
Shuttle Run (300 meters)
DB Snatch 10 / arm
10 Burpees
Shuttle Run (400 meters)
DB Snatch 10 / arm
15 Burpees
 

4 April 14

4.2 am elements grads

New Elements grads Richard, Lynn, Justin, & Roger: official ‘bell swinging, sled pushing, studs! Well done, guys!

—-
“Tarzan, to me, is the epitome of fitness. The guy is strong, agile and quick. He can run, jump, climb and swing through trees. If we take a person who moves well and put them on a Crossfit type of training program, we turn them into Tarzan. If we take that same program and give it to the majority of people in society who move poorly, we turn them into a patient.” - Gray Cook
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Tiger Woods will never catch Jack Nicklaus until he comes to terms with his own frailty
 
Apple and Arugula Bison Burgers
 
Cellulite, Stretch Marks, and a Love Your Body Challenge
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WOD

 
LI Strength:
Bodyweight / Banded Pullups
20-30 reps
 
LI Conditioning:
AMRAP 12 minutes:
5 Ring Rows
10 Air Squats
15 Kettlebell Swings
40 Single Unders
 
LII Strength:
Weighted Pull Ups
work up to 5RM
 
LII Conditioning:
AMRAP 12 minutes:
5 Pull Ups
10 Box Jumps
15 Kettlebell Swings
20 Double Unders
 

2 April 14

Brad in Panama CityNever home, but always reppin! Brad in Panama City
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“Real fear makes men do amazing things they would never do without it.”Dave Tate
—-
Lidia Valentin 170kg x3 Squat (Video)
 
Simple Baked Halibut with Bacon Herb Butter
 
Diet’s Link to Longevity: After 2 Studies Diverge, A Search for Consensus
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
2,4,6,8,10
KB Swings
2,4,6,8,10
Ball Slams
 
Rest 2 minutes b/t rounds
 
10,8,6,4,2
KB Swings
10,8,6,4,2
Ball Slams
 
LII Strength:
Wendler Press
cycle 1, week 2 (3 @ 70%/3 @ 80%/3+ @ 90%)
 
LII Conditioning:
1,2,3,4,5
Hang Power Cleans
2,4,6,8,10
Ball Slams
 
Rest 2 minutes b/t rounds
 
5,4,3,2,1
Hang Power Cleans
10,8,6,4,2
Ball Slams
 

28 March 14

jaron cln extension
—-
“Tell me and I forget. Teach me and I remember. Involve me and I learn.” - Benjamin Franklin
—-
Some Advice That Changed My Whole Career
 
10 Secrets to Building Mass
 
Sausage, Leek and Asparagus Dill Breakfast Casserole
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
6 Rounds:
12 Ball Slams
8 SA DB or KB Thrusters
 
LII Strength:
Overhead Squats
4-4-4-4
 
LII Conditioning:
For Time:
20 Ball Slams
10 Single Arm KB Thrusters (total)
18 Ball Slams
18 Single Arm KB Thrusters (total)
16 Ball Slams
16 Single Arm KB Thrusters (total)
14 Ball Slams
14 Single Arm KB Thrusters (total)
12 Ball Slams
12 Single Arm KB Thrusters (total)
10 Ball Slams
10 Single Arm KB Thrusters (total)
 

27 March 14

noon class rowing
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“What do I fear? I fear stagnation and lack of progress. I fear never reaching my potential and being average. I fear being forgotten…the past…yesterday’s news. I fear giving up and being passed by, going softly into that good night. I fear settling, giving into the “that’s just the way it is” mindset. I fear dying without leaving my mark. And most of all, I fear NOT feeling these fears anymore…”
—-
Tony Blauer: Carjacking Scenario (Video)
 
Oven-Roasted Cauliflower Rice
 
The Two Faces of Cortisol
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WOD

 
LI Strength:
EZ Strength 2.0
 
LI Conditioning:
AMRAP 3 minutes:
5 KB Suitcase Deadlifts
5 Burpees
7 Air Squats
 
Rest 2 minutes between rounds, repeat for a total of 3 intervals
 
LII Strength:
Wendler Press
cycle 1, week 1 (5 @ 65%/5 @ 75%/5+ @ 85%)
 
LII Conditioning:
AMRAP 3 minutes:
3 Deadlifts
6 Pushups
9 Air Squats
Rest 2 minutes between rounds, repeat for a total of 3 intervals
 

20 March 14

SONY DSC
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“Difficulties strengthen the mind, as labor does the body.” ― Seneca
—-
Pat Mendes 185kg / 407lb Power Clean (Video)
 
Big Ben Franks hits Super Rugby milestone
 
Swedish Meatballs
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WOD

 
Strength:
2 Hand Swings
3 cycles, Light to heavy ladder
12-9-6-3
Rest ~ 15-20 seconds between ‘bells, 1-2 minutes between cycles
-then-
5×10 Heavy Single Arm Swings (per arm)
 
LI Conditioning:
2 Rounds:
Row 500 meters
Run 300 meters
 
Rest 2-3 min b/t rounds
 
LII Conditioning:
3 Rounds:
Row 500 meters
Run 400 meters
 
Rest 2-3 min b/t rounds
 

18 March 14

matias cfss sweatshirt 2

New CFSS Hoodies are officially in stock, get ‘em while they last!

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“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.”John C. Maxwell
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Injuries and Healing
 
39 Ways to Not be Like Everyone Else
 
Chicken Pesto Meatballs Marina
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WOD

 
Strength:
Single Arm DB or KB Press
5×8
 
LI Conditioning:
AMRAP 12 minutes:
15 Kettlbell Swings
10 Alternating Lunges / leg
5 Ring Rows
 
LII Conditioning:
AMRAP 12 minutes:
2 Deadlifts
6 Box Jumps
12 Push Ups
 

11 March 14

corrin gameface
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“No man was ever wise by chance.” - Seneca
—-
The Intelligent Plant
 
Eric Lilliebridge 408kg/898 lbs Deadlift (Video)
 
Bacon-Jalapeño Burger Balls w/ Dill Relish & Awesome Sauce
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WOD

 
Strength:
Every 30 seconds for 10 minutes:
1 Sumo Deadlift
 
LI Conditioning:
AMRAP 12 minutes:
5 Double Kettlebell Front Squats
8 Ring Rows
Run 200 meters
 
LII Conditioning:
AMRAP 12 minutes:
10 Overhead Squats
5 Pullups
Run 200 meters