Acquiring Skills and HBD KB

Sarah M and Tony

Every 5-6 weeks we hit an acquisition week (this week!) where we try to focus on skills and give you the proper progressions for the more complicated skills.

How'd the snatch balance go?

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WOD for Wednesday 1/30

3 rounds for QUALITY:

• 1 minute rope climbs
• 1 minute rest
• 1 minute overhead hold
• 1 minute rest
• 1 minute muscle-ups
• 1 minute rest
• 1 minute russian twists
• 1 minute rest

then to celebrate:

"KB"

as many rounds as possible in 7 minutes:
3 handstand pushups
5 kettlebell snatches, 24/16kg
7 knees-to-elbows

The first workout is for skill development. Post "KB" rounds to whiteboard.

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Is getting too much intensity or volume hurting your CrossFit WOD? Listen up to the newest Barbell Shrugged episode:

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#AwesomeYear

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WOD for Tuesday 1/29

STRENGTH

snatch balance 15 x 1

CONDITIONING


max reps in 20 minutes:
1 burpee box jump
2 front lunges
3 burpee box jump
4 front lunges
5 burpee box jump
6 front lunges
7 burpee box jump
8 front lunges
9 burpee box jump
10 front lunges
etc...

Choose your own challenges: how high is your box? Do you need to front rack a moderately-loaded bar, or do you need a heavy pair of kettlebells?

Post results to whiteboard.


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Use a slow cooker? Eat paleo? Try http://paleopot.com/ (via Amy C)

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Seattle Affiliate League - Week 2: Team CFT

Our teams competed at Jet City CrossFit, who were amazing hosts!

They did a Team CrossFit Total:

• establish a 1RM back squat within 8 minutes
• rest 2 minutes
• establish a 1RM press within 8 minutes
• rest 2 minutes
• establish a 1RM deadlift within 8 minutes

Team Foundation CrossFit totaled 2950# for a 5th Place finish, while Team CrossFit SLU finished with a 2800# for an 8th Place finish. Current standings: FCF is in 8th, CFSLU is in 9th.

Our MVP this weekend was Sandi, who showed up to support and ended up filling in for our squad... in street clothes!

What a studette!

Who's in for next weekend? CFSLU is hosting and it'll all happen sometime in the morning.

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WOD for Monday 1/28

STRENGTH

back squat 3x10

15 minute limit. Squat as deep as you can keep your back straight.

CONDITIONING

10-to-1 for time:
kettlebell clean and press
situp

Use a weight appropriate for your pressing strength. Attempt strict situps, allowing your body to come to a complete rest over the ab-mat. Post back squat and time to whiteboard.

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Did you know we have a youtube page? We're starting a handful of different series, starting with our exercise library.

What would you like to see?

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Elizabeth Friday!

What are you favorite recipes? We are in the planning stages of some Food Videos: recipes, methods, and how-to's.

What would you like to see?

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WOD for Friday 1/24

"ELIZABETH"

21-15-9 reps for time:
power clean, 61/45kg
dips

Although the prescription is a POWER clean, if you need to squat to receive the weight, so be it. Ideally the dips are ring dips. Compare to 17DEC2012.

Post time to whiteboard.

COOLDOWN

3 rounds max weighted plank for time.

- Partner up for spotting and checking (poke them to find inefficiencies)
- If bodyweight is a challenge, keep it bodyweight
- If ready for more, elevate feet or throw a weight onto their back
- Record times in journal.

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Weekend reading

• The FCF/CFSLU Ski, Snowboard, Wax, Beer, and Competitive Exercise facebook gathering
• The NOW of CrossFit - Huffington Post
• http://mopeilitywod.com/
• A History Lesson For Sacremento Fans: How Kansas City Lost the Kings - Deadspin
• JJ Abrams to Direct STAR WARS VII - Badass Digest
• Meet Kurtis Bowler - CrossFit Journal

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200 WODs with Raul

Big congrats to Raul who hit his 200th workout last week!

Just remember 250 gets you something special.

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WOD for Thursday 1/24

"CINDY"

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

Compare to 14SEP2012. Post rounds to whiteboard!

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Is Advocating the Paleo Diet Against the Law - Reason.com

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JATE

Jate prefers a closer grip for his overhead squat for stability. This works because his flexibility allows it.

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WOD for Wednesday 1/23

STRENGTH

establish within 20 minutes:
overhead squat 1RM

CONDITIONING

max kettlebell jerks in 5 minutes

then

max kettlebell swings in 5 minutes

Post results to whiteboard. Swings are russian-style and one-armed.

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The COWMUNITY - CrossFit SLU

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SEA Affiliate League: Week 1 done!

A big congrats to Cheryl C, Sarah M, Andrew B, and Tony L for representing the gym for Week 1 of the Seattle Affiliate League in the inaugural season. Also to Dave S, Bethany P, and CrossFit LOFT for hosting such a fun time.

The workout was Team FRAN and our competition was no other than CrossFit SLU!

Next Sunday it's a Team CrossFit Total:

Who's up to represent? Post your best lifts in kilos/pounds and we'll determine the next four (2 ladies, 2 dudes) to represent. Everyone else will show support (with beer paleo beer drinks) in hand!

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WOD for Tuesday 1/22

A.
"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

B.
for time:
max L-sit

C.
for height:
max box jump

Post results to whiteboard!

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Go see our dude Skylar at Excellence Chiropractic! Learn you something:

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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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Masskrugstemmen Friday

Masskrugstemmen at the 2013 Holiday Party

How long do you think you could hold 2.5kg straight out keeping your arm parallel to the ground?

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WOD for Friday 1/18

"THE CHIEF"

5 rounds, each for max rounds:

as many rounds as possible in 3 minutes:
3 power cleans, 61/45kg
6 pushups
9 squats

Rest 1 minute between each of the five rounds.

Compare to 11MAY2012. Post all five scores to whiteboard.

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http://seattleaffiliateleague.com/

What is it? The Seattle Affiliate League is a seasonal competition that aims to cultivate the competitive spirit in all fitness enthusiasts across the Pacific Northwest. We will start with a 6 week, 24 team competition from 20 January to 24 February.

Read more at the site! Anyone want to represent the gym and do it for fun? The roster is unlocked so people can sub in and whatnot.

Who's interested? Sound off.

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Sled Drag Thursdays

Dragging sleds can be a great way to get an "active rest day" when needing to recover and/or prepping for an event during a deload week like we're currently in (I'm talking to you, Cretus Ex Duellum athletes). To all those competing this weekend, let's meet at 6:30pm FCF on Friday to game plan.

If you're free this weekend and NOT competing, we'd love to have your support up at Local's Gym this Saturday and Sunday. We have a bunch of folk signed up to compete and it'll be a grand ol' time. Plus: beer.

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WOD

STRENGTH

play with the front lever for 20 minutes

CONDITIONING

for time:
50 split jumps
5 rope climbs
40 split jumps
4 rope climbs
30 split jump
3 rope climbs
20 split jumps
2 rope climbs
10 split jumps
1 rope climb

Post time to whiteboard.

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Cretus Ex Duellum 2013 facebook event page

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Broseiden, Lord of the Brocean

Jake V

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WOD for Wednesday 1/16

STRENGTH

"OKAY BRO"

then

back squat 3x10

CONDITIONING

5 rounds:
6 deadlifts, 100/70kg
9 burpee-pullups
12 kettlebell snatches, 24/16kg (alternating)

You may go for time if you'd like, but it's deload week so we value proper execution over speed. Post back squat (and time if you'd like) to whiteboard.

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Bro, You're a God Among Bros - The Onion

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Would you rather be on the Airdyne?

The 40-stroke warmup is not only a warmup, but when done properly has the added benefit of driving bad habits out of your row technique. Would you row 500m with just your arms? Maybe with just your back and your arms? Or would you lock your upper body in place and first drive out hard with your legs? The point of the 40-stroke warmup is to transfer the driving force away from your arms and into the largest muscles in your body, your legs. Watch the numbers on the monitor as you transition from each 10-stroke segment. The wattage should go up, the split time should go down. And the stroke should feel more powerful when your legs do most of the work. Could you even slow down your stroke rate and maintain your work output?

When all three levers are in play - the moment when your legs are almost finished driving and your back is swinging and your arms are just about to start pulling - that is the most powerful portion of your rowing stroke.

Bonus question: What does the area under the curve represent?

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WOD

STRENGTH

hang snatch 12x1

CONDITIONING

7 rounds for max reps:

300m row

max handstand pushups

Rest as necessary between rounds.

Holiday Party Recap

What a great turnout for our annual Holiday Party this past weekend! We hope you guys enjoyed the food, drinks, and fun at the box! This is the best community and we are honored that you are part of it!

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WOD for 1/14

STRENGTH

back squat 3x10

CONDITIONING

tabata kettlebell swing
tabata knees-to-elbows
tabata front lunge
tabata burpees

Rest two minutes between each exercise. Post all four scores to whiteboard.
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Seahawks 28, Falcons 30 - Seahawks.com

What an exciting game! Even though our journey ended here, we've got a bright future ahead for Seattle.

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#ChampagneFriday: KARABEL, Holiday Party

Come join us for our annual holiday potluck! Meet your fellow athletes, play a few games, indulge in each other’s culinary decadences, and imbibe of the drinks that make us giddy! Also: wear something nice! It'd be fun to see people out of their workout element.

The fun starts at 5:00pm and will go until whenever you decide you’re done! This is a potluck, so bring a tasty dish to share with the group and adult beverages if you must let your hair down! We will have some activities and games and no holiday party would be complete without a white elephant gift exchange. So, if you have a present from Christmas that you’d be pleased as pie to part with, wrap it back up and bring it to see if you can score something better. Otherwise, if you’d like to participate, the cap for gifts will be $15 max.

Remember there is limited street parking in the area. Capitol Hill parking on a Saturday will suck. Plan ahead!

Please spread the word to your fellow athletes. We look forward to seeing all of you there!

*Saturday's WOD will be a repeat of the "12 Days of CrossFit" (at both gyms) so if you missed it the first time, here's your chance!

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WOD

"KARABEL"

10 rounds for time:
3 snatches, 61/45kg
15 wall ball, 20/15#

Post time to whiteboard!

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Make Your Life Better: Get Horizontal - CrossFit Journal

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Iron Chests

Eric M mentally finding his happy place

The crew at Morgan Junction CF/ OCIC really opened my eyes to how underused the "kettles" are. Not only that, but how the time spent in the gym should also be for improving mental fortitude.

Great job to everyone who rowed as hard as possible, who held onto their kettles when they wanted to put them down, who pushed each other to be the best they could.

Way to work, y'all. See you tomorrow.

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WOD for Thursday 1/9

STRENGTH

play with the front lever for 15 minutes

CONDITIONING

10-to-1:
kettlebell clean, 24/16kg
strict pullup
broad jump, 6/4"

MOBILITY

- thoracic spine
- lower leg (gastroc, soleus, tib ant)

Maybe tomorrow's workout involves movements like snatches and wall ball, where T-spine mobility allows for better efficiency.

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Seattle Investor Eyes Sacramento Kings - ESPN

We won't forget:

but 1:53:41 is the moment we should all pay attention to.

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Down & Up

Karen B

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WOD for Wednesday 1/9

STRENGTH

The OKAYBRO Complex:

• power clean
• jerk dip squat
• jerk
• (high bar) back squat
• behind-the-neck jerk

Like yesterday, the goal is to get comfortable with the execution and flow of the movements. Going heavier is a bonus.

CONDITIONING

"PANIC BREATHING"

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. Post time to whiteboard.

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• Diagnosing the Jerk, Part 1 - FuBarbell
• Diagnosing the Jerk, Part 2 - FuBarbell

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Snatch Doubles

EDIT- I needed to add this video:

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WOD for Tuesday 1/8

STRENGTH

snatch 12x2

Take your time to assess your strengths & weaknesses in the snatch. Utilize whatever skill work you need during your rests, or better yet, replace a set or two with that movement.

CONDITIONING

"The 540"

for time:
50 OH bumper lunges, 20/15kg
40 pullups
30 thrusters, 40/30kg
20 burpees
10 cleans, 61/45kg

Post time to whiteboard.

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Sweep It Back - Spencer Arnold

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SEAHAWKS defeat the REDSKINS

Seahawks 24, Redskins 14.

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WOD for Monday 1/7

STRENGTH

back squat 3x10

CONDITIONING

"GRANNIE"

for time:
5 clean & jerks, 60/45kg
50 double unders
50 situps
5 clean & jerks, 60/45kg
40 double unders
40 situps
5 clean & jerks, 60/45kg
30 double unders
30 situps
5 clean & jerks, 60/45kg
20 double unders
20 situps
5 clean & jerks, 60/45kg
10 double unders
10 situps
5 clean & jerks, 60/45kg

"ANNIE" interlaced with "GRACE"? Why not? Power can take you through the workout quickly, but so can technique and patience. The latter also allows you to continue to workout another day.

Post time to whiteboard.

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Those who WOD together...

Alex & Bex

... stay together!

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WOD for #ChampagneFriday 1/4

"CGO 12.2"
as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many snatches as possible, 95/55kg

The snatch may be any variation as long as you end your rep standing showing control with feet together and arms locked. You will be responsible for changing your own weights and must have collars on.

Compare to 01MAR2012. Post score to whiteboard.

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For workout details, watch the following:


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Jumping For Joy

Heather, our most recent CrossFit.com celebrity

Or finishing a burpee. It's all the same to me!

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WOD for Thursday 1/3

SKILL

play with the front lever for 15 minutes

STRENGTH

"GYMNASTY THIS!"
tabata intervals of:

• hollow rock
• back bridge
• upper-arm support
• handstand
• top-of-chinup

Challenge yourself to the most difficult, but doable, variation you can muster.

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Check out the latest Barbell Shrugged podcast featuring a shout out to a familiar gym:

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