Friday, January 31, 2014

CrossFit Games Open 11.1



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WOD for Chinese New Year Friday 1/31

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 ground-to-overhead, 35/25kg

Compare to 22NOV2013 and 01NOV2013. Post score to whiteboard/comments/the Cody app.

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The Essence of Pete Carrol's "Win Forever" Philosophy - Seahawks.com

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Thursday, January 30, 2014

The Booty Don't Lie

Vicky at CED2014

We like to reserve the mixed-grip deadlift only for max-effort lifts. Otherwise we value the grip-strength gained from a double overhand grip.

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WOD for Thursday 1/30

ACTIVE RECOVERY

Trainer's Choice

Take the time to prepare yourselves for tomorrow's workout: The first CGO workout ever!

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Wednesday, January 29, 2014

Changing Plates

Anastasia M

Not seen as a skill, the smaller details of workouts like changing weights out quickly can make or break a performance in a competition setting.

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WOD for Wednesday 1/29

STRENGTH

deadlift 5x5

CONDITIONING

"TEST 4"

tabata squats immediately followed by ME muscle-ups in 4 minutes

Compare to 23NOV2011. Post score to whiteboard/comments/the Cody app.

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Squatting, Valgus Knees, The Knees-Out Cue, and Facebook Coaches - Catalyst Athletics

Tuesday, January 28, 2014

Our Masters

a modified Steinborn lift

Robyn competed in this past week's Cretus Ex Duellum as well- placing 2nd overall in her Masters division! Her performance records were three 1st place finishes, two 2nd place finishes, and one 3rd place finish out of the six events completed over the three-day competition.

Deadlifts during the 12-minute Total

Jeff placed 1st in his division with a 1st place finish in each of his events! After his long weekend at CED, he went straight to the airport to go to New Zealand!

Make sure you congratulate both of them next time you workout with them.

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WOD for Tasty Tuesday 1/28

100 dips for as few sets as possible

then

every minute on the minute for 15 minutes:
a. 2 snatches
b. 1 hang snatch + 3 behind-the-neck push presses

then

every 30 seconds for 12 minutes:
a. 1 clean pull + 2 hang power cleans
b. 1 clean + 2 split jerks

Post dip sets to whiteboard/comments/the Cody app.

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Weekday Breakfast - Pretty Paleo

Anyone else a fan of Aidell's? I always have some for emergencies.

Speaking of which, we have a handful of Primal Pacs left for sale! Ask a trainer to purchase a small, large, or jerky!

Monday, January 27, 2014

What a Freakin Weekend!

KB, Ann-Marie, Lillian, AB, Anastasia, Vicky, Moonboots, Mark, Ben, Sara, Megan, Jenny, Erik, Patryk, Tony, Mike, Paul, EJ, and Brian

Congrats to everyone who participated in Local's Gym's Cretus Ex Duellum 2014 event!

as well as all of those who participated in the CrossFit Kettlebell Course with Zach and Roo of Morgan Junction CrossFit

Adi, Grayson, Jessie, Cheryl, Sheena, Jared, Roo, Zach, Ron, and MacGregor

and finally to Jake who represented at Ergomania! He set a PR for his 2k!

Jake V

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WOD for Monday 1/27
STRENGTH
for 10 minutes:
15-second handstand
15-second rest
CONDITIONING
21-15-9 reps for time:
back squat, 61/45kg
pullups
Compare and contrast to 06JAN2014. Post time to whiteboard/comments/the Cody app.
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Friday, January 24, 2014

Action-Packed Weekend!

REMEMBER WE ARE HOSTING THE CROSSFIT KETTLEBELL COURSE THIS WEEKEND- We will be closed on Saturday, but feel free to run down and join the CFSLU classes!

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Last Year's Cretus Crew

Cretus Ex Duellem is upon us! We have a number of both FCF and CFSLU athletes competing this weekend: AB, Anastasia, Ann-Marie, Jeff P, Julia A, Mike P, Robyn S, Ryan S, TL, and Vicky O representing Teams, Masters, and Open!

Friday's Schedule:
  • 12pm - Lady Teams first event
  • 1pm - Men Teams first event
  • 2pm - FireBreathers first event
  • 3pm - Masters & Open first event
  • 5pm -  FireBreathers second event
  • 6pm - CrossFit Swap Meet: bring clothes, equipment and training tools to sell, barter, and trade!
  • 7:30pm-ish - Closed for the night
Come out and support! Saturday and Sunday's schedules will be posted as soon as we know!

Stay updated with us on Instagram and Twitter!


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WOD for Champagne Friday 1/24

"RUNNY ISABEL"

6 rounds for time:
5 snatches, 67% of 1RM
800m run

Post time to whiteboard/comments/the Cody app.

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Chris Kresser MS will be at our neighborhood book store Elliot Bay Book Company this Saturday at 2pm. A great paleo resource if you aren't familiar.

Thanks to Lillian Z and Sarah M for the heads up!

http://www.elliottbaybook.com/event/chris-kresser-ms-lac

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Thursday, January 23, 2014

ACTV RCVRY

Some of the dudes of FCF

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WOD for Thursday 1/23

ACTIVE RECOVERY

Trainer's Choice!

Today you'll play with movements that you can still load heavy, but won't reek havoc on the body.

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http://www.seawheeze.com

Lululemon's annual half-marathon opens registration today!

Wednesday, January 22, 2014

Holiday Party Recap

Y'all don't know about NEAL!

We had an awesome turnout for this past weekend's Holiday Party. A bunch of fun games, a photo booth, some raffle tickets, and plenty of laughs accompanied by some wonderful people.

Thanks again for coming out. Hope you had a blast!

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WOD for Wednesday 1/22

STRENGTH

pendlay row 3x8

CONDITIONING

RUNTELLDAT

as many rounds as possible in 15 minutes:
25 burpees
50 pushups
75 squats
100 double unders

Post score to whiteboard/comments/the Cody app.

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The double under is an iffy skill for a lot of people. I believe it's because some days you have "it" and some days you don't.

If your consistency is off, try this:


The goal with this ladder is to develop the rhythm and consistency with your jump roping. Try this if you're in early before class, or use it as a cool down.

Tuesday, January 21, 2014

CrossFit Kettlebell Course This Weekend!

Stephen P

Remember that since we're hosting the CrossFit Kettlebell Course this weekend we will NOT run classes on Saturday or Sunday.

Feel free to attend CrossFit SLU's 9am, 10am, or 11am Saturday classes.

OR

Come support your fellow athletes competing in this weekend's CRETUS EX DUELLUM, the annual pre-CGO competition by Local's Gym (aka Lynnwood CrossFit).

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WOD for Tasty Tuesday 1/21

STRENGTH & TECHNIQUE

every minute on the minute for 20 minutes:
(even) 3 snatches
(odd) 1 at-the-knee power snatch + 1 snatch-grip push press + 1 overhead squat

then

every minute on the minute for 20 minutes:
(even) 3 at-the-knee cleans
(odd) 1 low-hang power clean + pause front squat + pause jerk

Post loads to whiteboard/comments/the Cody app.

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Bicep Curls and Down Dogs May Help Lower Diabetes Risk - NPR (via Sarah)

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Monday, January 20, 2014

Seahawks To Super Bowl XLVIII


And best believe we're hosting a SUPER BOWL PARTY at one of the gyms... the question is which one? Projector, loud noises, great food and drink, and even better fan & friends.

VOTE WITH A COMMENT!

FCF or CFSLU?

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WOD for Martin Luther King Jr. Day 1/20
STRENGTH
pause front squat 1x5
CONDITIONING
1/2 "MURPH"
for time:
800m run
50 pullups
100 pushups
150 squats
800m run
Post time to whiteboard/comments/the Cody app.
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  1. Brief Thoughts About That Richard Sherman Interview - Forbes
  2. Richard Sherman's Outburst Was Rude, Brash, Disrespectful, and Totally Awesome - Bleacher Report

Saturday, January 18, 2014

NFC Championship > Super Bowl XLVIII


With the Seahawks matching one of their best seasons (13-3), playing this Sunday in the NFC Championship, playing in the NFC Championship with rivals the San Francisco 49ers, having home-field advantage, and now knowing hometown heroes Macklemore & Ryan Lewis perform at half-time, I'm convinced that this game will be bigger than what Super Bowl 48 will be.

GO HAWKS!

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WOD for Seahawks Saturday 1/18

"GO HAWKS"

for time (in any order):
Doug Baldwin - pushups
Kam Chancellor - burpee box jumps
Steven Hauschka - bar muscle-ups
Jermaine Kearse - kettlebell sumo-deadlift high-pulls
Marshawn Lynch - kettlebell presses/side
Jon Ryan - cast wall walks
Richard Sherman - kettlebell snatches/side
Golden Tate - burpees
Earl Thomas - kettlebell swings
Bobby Wagner - goblet squats
Russell Wilson - laps around the entire block
KJ Wright - slam ball

Post time to whiteboard/comments/the Cody app.

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Friday, January 17, 2014

TGI BLUE F

Mark, Ann-Marie, and Amy discussing how awesome our Seahawks are

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WOD for BLUE FRIDAY 1/17 - Wear your SEAHAWKS gear to the gym!

CGO 12.4 aka CGO 13.3

as many reps as possible in 12 minutes:
150 wall ball shots, 20/14#
90 double unders
30 muscle-ups

Compare to 29MAY2013.

Post score to whiteboard/comments/the Cody app.

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Thursday, January 16, 2014

Active Recovery Thursday

Beau B rolling out his back

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WOD for Thursday 1/16

ACTIVE RECOVERY

It's another Trainer's Choice Thursday, so you'll be at the mercy of whatever the trainer thinks will prepare you for the weekend. Business as usual.

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How Do We Honor Kevin Ogar? - Breaking Muscle

For those who don't follow the larger competitive community, a popular competitive fitness competition in California (not associated with CFHQ) this past weekend ended with an athlete suffering a massive injury. I have a friend from AZ who was there competing in the same heat and the staff apparently didn't stop the event.

Here's my 2 cents: Max 3-rep touch and go snatch for load? As the 8th workout of the weekend? That's dumb programming. And having that much shxt around the lifting area? Not cool. The athletes at FCF and CFSLU know how much we bug out when you have an extra 2.5kg plate hanging out on the floor where bars can drop. I've seen instances where people were fast (and lucky) enough to avoid injury. Ogar was not so lucky.

Does this mean you should stop CrossFitting? Hell no. We won't ever put you in a situation as avoidable as that.

Freak accident or not, we have a fellow CrossFitter who might not walk again. That's a couple degrees away from the ultimate sacrifice. Like most trainers, he did not have health insurance. The community is banding together to help out.

You can help Kevin out at http://kevinogar.com (source)

Wednesday, January 15, 2014

Dat Rack Dance


Do you use your quads? Your hip? Your sassy hip?

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WOD for Wednesday 1/15

STRENGTH

100 dips for as few sets as possible. 10-minute time limit.

CONDITIONING

"PANIC BREATHING"

for time:
A1: 500-400-300-200-100m row
A2: double kettlebell rack hold, 2x24/16kg

A1 = Athlete 1, A2 = Athlete 2. A1 rows the first 500m then switches places with A2 who then does a 500m. The rower cannot row if the kettlebells are not racked.

Post results to whiteboard/comments/the Cody app.

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YOU JUST BEAT EVERYONE RX'ED IN A WORKOUT! No one's as fast as you! No one's as strong as you! You're a badass!

So You Think You're a Badass? 12 Tell-tale Signs - Breaking Muscle

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Tuesday, January 14, 2014

Finish, Not Jump

Jumping* can also be a problem when doing the olympic lifts.


Actually leaving the ground causes you to be airborne- the goal in lifting is to elevate the weight and get under it as soon as possible. Being "floaty" by jumping too high (getting off of the ground) means you're wasting time that could be used to get under those weights.

Watch this video of Spencer Arnold, leader of The Outlaw Way's Outlaw Barbell program, at the 2013 Season Nationals:

PAY ATTENTION TO HIS FEET AND THE PLATFORM!


He doesn't ever truly disconnect from the ground. Yes, he moves his feet- but he didn't jump, he slid out.

A lot of novice weightlifters, especially those in the CrossFit community who don't value weightlifting virtuosity, only default to the power snatch. And they jump the shxt out of them. At some point the weights become too difficult to power up overhead. The range needed to complete the movement is in getting back under (squatting) and that can't happen if you're midair.

* "Jump!" is usually used as a cue to be more aggressive and to utilize extension through the hip, leg, and ankle.

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Upcoming Events:
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WOD for Tuesday 1/14

STRENGTH

every minute on the minute for 10 minutes:
(even) 3 snatches
(odd) 1 at-the-knee snatch + 1 snatch balance

CONDITIONING

as many rounds as possible in 7 minutes:
9 deadlifts, 70/50kg
6 hang power cleans, 70/50kg
3 push jerks, 70/50kg

then immediately after

max burpees in 3 minutes
Post total reps (deadlifts + hang power cleans + push jerks + burpees) to whiteboard.

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Michelle Tam of Nom Nom Paleo will be in Seattle this coming weekend on her book tour!
Hat tip to Lillian S and Lee A!

Monday, January 13, 2014

Squat Deep

Sarah M

Full range of motion is healthy range of motion.

With the front squat ankle, knee, hip, and back mobility play an important part in keeping the bar in proper placement.

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WOD for Blue Monday 1/12
STRENGTH

work up to a heavy 5-rep front squat* within 10 minutes

CONDITIONING

5 rounds for max reps:
40 seconds of thrusters, 45/30kg
20 seconds of rest
40 seconds of pull-ups
20 seconds of rest

Post score to whiteboard/comments/the Cody app.

* This is not a max. Find a load that is heavy, but completely doable. Do not fail a rep.

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Saturday, January 11, 2014

MOAR KETTLEBELL

Andy I and Bex M

Remember that we are hosting the CrossFit Kettlebell Certification on 1/25 & 1/26. Register and learn how to fully utilize the most underused piece of equipment in most CrossFit gyms.

It's not just for two-handed kettlebell swings.

Registration link is below!

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WOD for SEAHAWKS Saturday 1/11

CONDITIONING
  • 5 minutes of 10 kettlebell swings
  • 5 minutes of 5 kettlebell snatches
  • 5 minutes of 5 kettlebell clean & presses
  • 5 minutes of 10 kettlebell swings
This is about technique and efficiency, not total reps.

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Friday, January 10, 2014

Photo by Mark Malijan

Sheena mid-muscle-up

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WOD for Champagne Friday 1/10

STRENGTH

press 1x5

CONDITIONING

WASHINGTON STATE SECTIONALS 2010 - Event 1

every minute on the minute for 8 minutes:
100m run max
shoulder-to-overhead, 70/47kg

Score = total shoulder-to-overhead reps. Post to whiteboard/comments/the Cody app

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A pretty interesting analysis of muscle-ups:


Are you guilty of any of the same faults?

Thursday, January 9, 2014

HBD Mario!

(not enough reflective flare!)

Happy Bornday to Mario, one of our very talented team members! I remember when Mario first started with us- a skinny babydude dressed in Luon with mesmerizing eyes.

Now he's a beast who rips and pops shirts just for the fun of it. He can dip for days and will always lend out a scoop or two of brotein when you forget yours. Also: he and his wife are expecting their first born on STAR WARS DAY! They promised me they'd name him Baby Han.*^

Hope you have a good one today!

* No they didn't, but if we say it enough we can pull an INCEPTION on them...

^ Baby Lando could work too

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WOD for Skills Week Thursday 1/9
ACTIVE RECOVERY
Trainer's Choice!
Expect mobility for those who participated in Mon/Tues/Wed!
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Strength In the Face of Injury: 5 Lessons Learned - Breaking Muscle
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Wednesday, January 8, 2014

"Where's your back, Paul?!"

Primal Pac orders need to be sent to us via email by 9pm tonight! Details here if you missed it!

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Carl Paoli teaches CFSLU's Paul J at the Freestyle Connection Seminar.

After today's workout, you'll know.

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WOD for Skill Week Wednesday 1/8
STRENGTH
100 dips in as few sets as possible. 10 minute time limit.
CONDITIONING
"MICHAEL"
3 rounds for time: 
800m run 
50 back extensions 
50 situps 

Post time to whiteboard/comments/the Cody app.

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or for any larger class:

Tuesday, January 7, 2014

WL Tuesday

Jim B

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WOD for Skills Week Tuesday 1/7

every minute on the minute for 20 minutes:
(even) 3 snatches
(odd) 3-part pausing snatch + snatch balance

then

every minute on the minute for 20 minutes:
(even) 2 clean & jerks
(odd) pause-at-knee clean + pause jerk

Post most-used loads to whiteboard.

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How To Win An Argument With a Nutritionist - Authority Nutrition

Monday, January 6, 2014

The 2014 Annual Holiday Party

It's that time again. Now that the Holiday festivities are finally over, we can celebrate one together!

Join us for our ANNUAL FCFSLU HOLIDAY POTLUCK on January 18, 2014 at CrossFit SLU!

All of our get-togethers are epic and this one will be no different. Come get to know new friends, spend some time with your old friends, eat some food, drink some booze, and play some games!

Masskrugstemmen!

This is one of few of our parties that doesn't require you to wear workout gear so dress up if the mood strikes! Come celebrate all of your 2013 accomplishments and create new goals to crush in 2014!

As with most of our events, this is a potluck so bring something to share with the rest of the crew! Here are some things to look forward to:
  • PHOTOBOOTH - duh!
  • SECRET SANTA (sign up here! $20 limit): - 
  • WHITE ELEPHANT- Feel free to participate by bringing something for our white elephant gift exchange!
  • AND MUCH MORE!
We'll be feeding you guys more details as the event rolls around. Mark your calendars!

Facebook event is here.

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WOD for Acquisition Week Monday 1/6

STRENGTH

for 10 minutes:
15-second handstand
15-second rest

CONDITIONING

21-15-9 reps for time:
back squat
pullups

Post time to whiteboard/comments/the Cody app.

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There Are No Girl Weights - Fearless Athletics

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Saturday, January 4, 2014

Kettlebell Saturday, CompEx Program news.

Teddy B

CompEx orientation/meeting tomorrow. 10am at CrossFit SLU.

If you're interested in participating in the January program you need to be in attendance. We'll be discussing goals and programs.

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WOD for Saturday 1/4
No prescribed weights- we value the technique before load or speed.

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Friday, January 3, 2014

Primal Pacs!


It's that time of year again! Some of you have decided to participate in a nutrition challenge by your lonesome or with some friends. Although the gym isn't running the show, we still appreciate and want to encourage you to succeed.

We will be placing a gym-wide Primal Pac pre-order in the next week. You do not have to be eating any certain way to enjoy these (in the past I've mindlessly gone through multiple packs in one sitting. I can control myself now. I think.) and should definitely try.

What are Primal Pacs? They're !&$@*# delicious! Ahh.. I'll just let them tell you:
Primal Pacs are paleo snacks of grass-fed/finished beef jerky along with a balanced amount of dried fruit (mangos and cranberries) and healthy fat containing nuts like almonds and macadamia nuts. The Primal Pac brand also carries packages of just the jerky for those athletes and people on the go looking for a boost of healthy, nutrient dense protein. 
We are promoted by Whole9Life as the “first squeaky clean paleo snack.” We pride ourselves on being one of the best snacks for traveling athletes and everyday people that want to make the right decision when it comes to their health. Our packs can be used as snacks or meal replacements when necessary. They are great for a post-gym snack to replenish muscles.
If you are interested in purchasing, please send an e-mail to info@foundationcrossfit.com with the following info:
  • Your FULL name
  • Your HOME GYM (FCF or CFSLU)
  • QUANTITIES and SIZES of your Primal Pacs:
    • Primal Pac, small (2.3oz) - $3.50
    • Primal Pac, large (4.3oz) - $7.00
    • Just Jerky, 3oz - $8.00
Orders must be in by next Wednesday night by 9pm.

Enjoy!

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WOD for Champagne Friday 1/3
STRENGTH
establish a 3RM front squat within 20 minutes

Note: CompEx athletes look for a 1RM.
CONDITIONING
"ELIZABETH"
21-15-9 reps for time:
power clean, 61/45kg
ring dips
Post results.
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Thursday, January 2, 2014

A VERY Important Announcement...


Thanks for watching and please don't hesitate to ask Julia or anyone on staff any questions!

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WOD for Max Week Thursday 1/2

STRENGTH

establish a 1RM jerk within 20 minutes*

*2RM for anyone with 6mo or less experience

CONDITIONING

"20/14"

4 rounds for time:
20 wall ball 20/14#
15 situps, 20/14#
10 log tosses, 20/14#
lap around the block

Carry the dynamax ball with you during the run.

Post jerk and time!

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2014 CrossFit Games Open and Regionals Schedule - CrossFit Games

Registration for the CGO opens January 15th!