Friday, March 29, 2013

Elbows Down

We tested unbroken pullups earlier this week. Can you utilize them in a workout?


WOD for Champagne Friday 3/29

as many reps as possible in 10 minutes:
kettlebell jerks



as many rounds and reps as possible in 20 minutes:
5 pullups
10 pushups
15 squats

Compare to 24JAN2013. Post results to whiteboard.


Weekend Reading:


Thursday, March 28, 2013

CGO 13.4 and This Week's Throwdown

The FCF/CFSLU Throwdown will be all day Saturday at Foundation CrossFit

If you're paying attention to the RSVP System, we have replaced all classes this Saturday (except FOUNDATIONS) with competition classes to count as the official scores for CGO 13.4.

Since it's a 7-minute workout, you'll be signing up for one of the three heats we'll run during the hour. Warmup will be on you, but something will be written on the whiteboard as usual.

I'd would still like you to attend class to watch the tempo and technique output and how that relates to the work being done. It'll be your time to prep your mobility for positioning, as well as setting a game plan.

See you Saturday!


WOD for Thursday 3/28

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar

Post results to whiteboard. Compare here.



Wednesday, March 27, 2013

Two-Foot Takeoff

Two-foot landing

Get pumped for jumping on tall things!


WOD for Wednesday 3/27
  • establish a 1RM* overhead squat within 20 minutes
  • establish a max height standing box jump within 10 minutes
  • take 3 attempts to find your max handstand
*3RM if you have been training with us for less than 4 months. Ideally the handstand is freestanding. Post results to whiteboard.


Are You Truly Addressing All Aspects of Your Training? - an article written by former FCFer Joey Shevelson for Morgan Junction CrossFit


Tuesday, March 26, 2013

Ribs: In.

Keeping the abs and glutes on in the overhead American-style kettlebell swing protects the back from overextension.


WOD for Tasty Tuesday 3/26


3 rounds for time:
400m run
21 "perfectly vertical" kettlebell swings, 24/16kg
12 pullups

compare to 29JUN2012. Post time to whiteboard!


Essential Vitamins and Minerals - Daily Infographic (via Blair)

Are you actively getting these into your systems? Whether it's through whole food nutrition or supplementation?


Monday, March 25, 2013

Four Tests Today


How many pullups can you do unbroken? Muscle-ups?


WOD for Monday 3/25 - Test Week
  1. establish a 1RM jerk within 20 minutes
  2. establish a max vertical jump within 5 minutes
  3. max pike presses in 60 seconds
  4. max UB pullups/muscle-ups
You can use either split style. The vertical must be a two-foot standing jump. The pike press must start with the bar in contact with your shoulders and end in full lockout with your head through the window. Post results to whiteboard.



Friday, March 22, 2013

The First Mobility WOD

Did you pass the entire 10-minute Paleo Chair test?


WOD for Champagne Friday 3/22


for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg



for time:
30 snatches, 61/45kg

compare to 30AUG2012. Post results to whiteboard.


The Future of Food - The Gates Notes

"How food scientists are reinventing meat - and how it can benefit everyone."

Man-made food vs. Mass-produced natural food vs. Organic, sustainable food.


Wednesday, March 20, 2013

Calf Smashing

 The other day when calf smashing:

Kevin: "Mine's a chicken"

Grab a partner a smash post-WOD today.


WOD for Thursday 3/21

CGO 12.4 aka CGO 13.3

as many reps as possible in 12 minutes:
150 wall ball, 20/14 @ 10/9'
90 double unders
30 muscle-ups

compare to 15MAR2012. Post score to whiteboard.


View Last Year's Prep Here *

MobilityWOD/GymnasticsWOD/FuBarbell/CrossFit Endurance 13.3 Prep:


Squatting Quad

Leslie in "squatting quad" position

We have decided to run this week's CGO 13.3 Throwdown at CrossFit SLU this Friday* from 4pm to 8pm. Because of this ALL EVENING CROSSFIT SLU CLASSES will be CGO 13.3. Depending on the length of the workout (details to be announced), we will run heats every 20 or 30 minutes. Regardless this looks like the best way to approach this so that everyone can plan their day (and not have to meet up so early to wait so long).

We will have the following heats (RSVP here):

A. 4:30
B. 5:00pm
C. 5:30pm
D. 6pm
E. 6:30pm
F. 7pm

If you have a preference, please indicate this on your RSVP. Also, keep in mind that with the uncertainty of the workout, none of these heat times are guaranteed.

We will have a trainer brief you on the workout, but warmup will still be your responsibility. We'll have some strategy on the blog, as well as some stuff on the whiteboard.

*Instead of the originally planned FCF at 7pm.


WOD for Wednesday 3/20


complete the following complex every minute on the minute for 10 minutes:
power snatch
hang snatch
2 overhead squats


5 rounds of:
20 kettlebell cross chops
14 kettlebell one-arm bent row
kettlebell bottom's up press

Post heaviest complex load to whiteboard.


What Is Your Main Event - CrossFit Invictus


Tuesday, March 19, 2013



WOD for Tuesday 3/19 - Deload Week


10 minute paleo chair test


"Death By 10m"

With two markers 10 meters apart. Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

Immediately after finishing complete the following:

50 reps each:
- rollout (any style)
- good morning (your choice weight)
- cast wall walks

Post total shuttles completed and max paleo chair time to whiteboard.


Salad dressings sold in grocery stores almost always contain sugar and are often loaded with a host of frightening ingredients. While olive oil and balsamic vinegar is a tasty combination, it can definitely get old.

Here are some delicious and simple salad dressings you can easily make:

The next GYM NUTRITION CHALLENGE will begin mid-April. Get prepped! Get excited!

Monday, March 18, 2013

The Open So Far

Mike P

Has participating in the 2013 CrossFit Games Open affected your training so far? Did 13.1 get you a personal record? Have you found that you pushed yourself further along mentally? Are you having fun in this competition?

Week 2 In the Books - CrossFit Games


WOD for Monday 3/18


back squat 3x10


10-to-1 for time:

For a spicier workout, try keeping both movements strict, and/or go for chest-to-bar pullups and ring dips.

Post time to whiteboard.


CGO 13.2's box jumps got you down?!

Introducing the Bone Saw: Calf Smash Redux - MobilityWOD


Friday, March 15, 2013

Puppies Need Midline Stability Too

Our new gym mascot Appa demonstrating great midline stability for a 10-week-old:
  • shoulder directly over hand/paw
  • strong line from the ear through the neck, shoulder, ribcage, hip, and foot
  • head neutral, eyes forward


WOD for Champagne Friday 3/15


for time:
1000m row
50 thruster, 20/15kg
30 pullups

Compare to 22FEB2013. Have you been doing some of the Extracurricular CV? If so, are you seeing any changes yet? Post time to whiteboard.


Weekend Reading:

Extracurricular CV (2 of 2)

Do this sometime this weekend!

20 minutes for distance.

Post distance to comments.


Thursday, March 14, 2013

CGO 13.2

God save your calves. Monday was a little too similar (should have you confident for that weight), and Tuesday would have worked your jumping mechanics.


WOD for Thursday 3/14

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"

Post score to whiteboard.
  • CrossFit Games Open athletes will compete for an official score on Saturday.
  • If you did the bench/double under workout you will only do step-ups as your calves will literally explode.
  • Wear your compression sleeves/socks please.
  • As always, be mindful of your posture, especially with the deadlift. Listen and respect your body.
  • Cooldown properly. Don't rush this shit and just leave post-WOD.

Additional resources:


Wednesday, March 13, 2013

EMOMS and Extra CV



WOD for Wednesday 3/13

every minute on the minute for 24 minutes:
power snatch + hang snatch (even minutes)
rope climb + 20 alternating pistols (odd minutes)

- Go as heavy as form will allow for snatches. Straps are not only allowed, but encouraged. 
- Do one or two rope climbs, depending on your skill and difficulty level.
- You can also go for a no-leg or even an L-sit rope climb.
- Here's hoping 13.2 doesn't include more snatches, rope climbs, or pistols!

This workout comes out to 25 full rounds. Post heaviest snatch complex to whiteboard.


Extracurricular CV (1 of 2) for the week!

10 x 200m all-out efforts. Recovery is 1:5

10 x 250m all-out efforts. Set drag factor between 120-140.

for max paced distance in 12 minutes:
30 seconds on, 30 seconds off.

Post results


Tuesday, March 12, 2013

Double Under Tuesday


WOD for Tackle Tuesday 3/12


3 sets, max reps of bamboo bar


5 rounds for max reps:
1 minute bench press
3 minutes double unders

Go 70% of bench press 1RM. Racking the bar ends your set. Rest as necessary between sets. Post score to whiteboard.


With Harvin Trade, Fortune Likely to Favor Bold Seahawks Again - Sports Illustrated


Monday, March 11, 2013

Elbows Down

Cheryl C


WOD for Monday 3/11


front squat 3x10


21-15-9 reps for time:
push press, 61/45kg
box jump, 24/20"

For a spicier version keep the pullups strict (or go chest-to-bar) and/or jump OVER the box.

Post results to whiteboard.


13.1 is over. 13.2 is announced Wednesday. We throwdown this Saturday at CrossFit SLU at 12pm.


Friday, March 8, 2013

Bird's Nest Friday


The bird's nest is a great shoulder and hip stretch.


WOD for Benchmark Friday 3/8


21-15-9 reps for time:
handstand pushup
ring dip

compare to 09DEC2011. Post results to whiteboard.


CGO 13.1 Strategy and Tips - The Outlaw Way

Using the metronome tip:

Daniel Tyminski currently sits at 9th worldwide.


Thursday, March 7, 2013

Welcome to the CrossFit Games Open 2013.

Welcome to the CrossFit Games Open 2013.

Our teams will compete in an "Open Throwdown" every week. Here we will compete for your official score, which will be verified by us, and posted up on the leaderboards.
  • CGO 13.1 - Friday 3/8, 7pm @ CrossFit SLU
  • CGO 13.2 - Saturday 3/16, 12pm @ CrossFit SLU
  • CGO 13.3 - Friday 3/22, 4-8pm @ CrossFit SLU
  • CGO 13.4 - Saturday 3/30, 1:30pm @ Foundation CrossFit
  • CGO 13.5 - Friday 4/5, 7pm @ CrossFit SLU.
Friday the 5th will be our End of the Open celebration party!

If you cannot make it to the Open Throwdowns, please contact me.

We're running it this way so that everyone can perform in a competition setting with proper judging by peers, as well as your normal training staff. You can become a judge here.

We highly recommend going through this course as it will not only allow you more opportunity, but you'll become a better athlete with a deeper understanding of what your trainers do on a daily basis.

Otherwise we're going to have a great time pushing ourselves to the limit, breaking personal records, and setting new expectations for ourselves.

Further reading:

Frequently Asked Questions
* last updated Thurs 3/7 *

Why can't I do this when I want?
We need to have you judged properly and you'll thrive in a competition setting vs. the everyday gym-going experience. Scores need to be entered into the system by Sunday.

Will these Throwdowns count towards my membership frequency?
Nope, as these are out-of-class times.

Anymore questions? Ask away!


Here We Go!

You ready?

Our first FCF/CFSLU Open Throwdown is this Friday at 7pm at CrossFit SLU.


WOD for Thursday 3/7

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/20kg
30 burpees
30 snatches, 60/35kg
20 burpees
30 snatch, 75/45kg
10 burpees
(+ as many reps as possible in the remaining time) snatches, 95/55kg

Compare to over the 120k CrossFit Open Competitors here. Post results to comments!

* Games athletes: you will not participate in the workout today, but please come to class for skill session, mobilize, as well as building a strategy for yourself during the Open Throwdown this Friday.




deadlift, press, push press, ab-mat situp


10-to-1 reps for quality:
push press
ab-mat situp

RSVP for class here.



Wednesday, March 6, 2013

CV Homework: Week of 3/4 (2 of 2)

As we've mentioned in class last week, we've got you covered for extracurricular conditioning. This will be workout 2 of 2 this week. If you're a Competitor, maybe you should do this one today (Thursday) or sometime this weekend.

Let's grab these benchmarks now before summer.

The 2013 CrossFit Games Open Is Upon Us...

For those officially participating and representing Foundation CrossFit: WE SALUTE YOU.

This week's first Throwdown will occur this Friday night at CrossFit SLU at 7 pm. Details will come with tomorrow's post after the CGO 13.1 announcement.

If you cannot make that week's particular throwdown let me know personally.

For everyone else: you have until Sunday to register!


WOD for Wednesday 3/6


snatch balance 15 x 1

Your 15 sets begin as soon as you add weight to the barbell.



This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

This workout is courtesy Old Country Iron Club

Compare to 09JAN2013. Post biggest snatch balance and time to whiteboard.


A former athlete (and intern) sends her regards and a request!
Dear Friends,
I have been accepted to do a work/study at Esalen Institute as well as to attend (and participate in!) The Tin House Writer's Workshop this summer. All the details are here: I have begun work on my memoir about my relationship with my mom and her suicide. This summer will be a big part in me working through a lot of writing and spiritual stuff. 
I have raised $500 towards my goal. I have $2000 more to go. 
This is a shameless (okay, I feel a little ashamed) plug for donations of any kind to help me cover airfare/room and board/fees. The details, as well as a donation button, are on my blog at the link above. I appreciate if you can donate what you can spare. Thank you!
If you know anyone that would be interested in donating, please feel free to forward this. 
Help her out here!


Tuesday, March 5, 2013


Jeff P: NOT doing cardio

Who enjoyed yesterday's conditioning? Check out this week's Extracurricular CV work here.


WOD for Tasty Tuesday 3/5


front squat 3x10


40-30-20 reps for time:
kettlebell snatch

Pick you poison (weight) for your kettlebell. You may break up the reps however you please. Post results to whiteboard.




farmer's walk, plank, squat, pushup, pullup

1st WOD

21-15-9 reps for time:

Start and end your workout with a 200m run.

Post results to whiteboard. RSVP for class here.

The Terrible Tragedy of the Healthy Eater - Northwest Edible Life
Was this you at any point? What kind of experiences shaped you to eat the way you do now?

CV Homework: Week of 3/4 (1 of 2)

As we've mentioned in class last week, we've got you covered for out-of-class conditioning. This will be workout 1 of 2 this week.

Matt M, Brian C, AJ, and Ann Marie

Here's your Extracurricular CV work for today (3/5) or tomorrow (3/6):

Monday, March 4, 2013

The Open Starts THIS WEEK! Have you signed up yet?


You still have time to register here. Check out our current roster:

click to enlarge

You can also become a proper judge by taking this test!


WOD for Monday 3/4


every minute for 10 minutes:
3 hang cleans


3 rounds:
  • 500m row
  • 2 minutes max calories on AirDyne
  • 800m run
  • 30 seconds max burpees
compare to 14FEB2013. Post results to whiteboard.


CGO Competitors: Our first throwdown (CGO 13.1) will happen this Friday 7pm at CrossFit SLU!


Friday, March 1, 2013

CGO 11.1

The Rundown with The 2013 CrossFit Games Open
  • We'll program the CGO workout for Thursday every week.
  • For those officially participating we'll have our competition day on Friday nights and Saturdays: flip flopping between both weekly (dates/times TBA).
  • This will allow everyone a time to prep physically and mentally. Official participants are encouraged to come do an active rest day on Thursdays during classes to watch how it's being down and practicing mobility and movement patterns to prep for competition.
  • It will also provide those using the Online Judges Course an avenue to practice counting and no-repping individuals in a proper environment.
  • Participants should expect to surprise themselves.
Any and questions need to be sent to


WOD for Champagne Friday 3/1

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 35/25kg

The requirement is ground-to-overhead if you cannot snatch, you may also do a clean & jerk/push press/press. There is no scaling the double under today. Time to practice as they'll probably show up in the 2013 Open.

Compare to 05JUN2012. Post results to comments!


Barbell Shrugged: Episode 49 - Nutrition, Training Mistakes, and Competition Prep