Hand Insertion

Lyndsay

Proper hand insertion during kettlebell movements lead to better rack positions and stronger wrists and forearms.

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WOD for Thursday 2/28

STRENGTH

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

CONDITIONING

as many kettlebell jerks as possible in 10 minutes

The bell may not be put down during the 10 minutes. For those ready, the challenge is to only switch sides once, if not using two kettles.

Post total jerks and kettlebell weight to whiteboard.

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Mikey's Muscle-ups

After his first he did his second, then third! Congrats Mike!

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WOD for Wednesday 2/27

STRENGTH

establish a front squat 1RM within 20 minutes

CONDITIONING

CGO 12.1

as many buprees as possible in 7 minutes

Compare to 24FEB2012.  Post results to whiteboard.

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Details at GymnasticsWOD

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Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

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WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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Our Girl Madge

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WOD for Champagne Friday 2/22

"JACKIE"

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

Compare to 15SEP2011. Post results to whiteboard!

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Jordan Lee's birthday tomorrow! I'll post up the workout tomorrow evening!

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Episode 48 of Barbell Shrugged: Live at the Garage Games One CrossFit Competition ----

GYMNASTIES

Darcia and Jo on our homemade parallel bars doing an upper-arm support.

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WOD for Thursday 2/21

STRENGTH

play with back lever for 15 minutes

then

"GYMNASTY THIS!"
for best positioning, tabata intervals of:

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

Post results to comments!

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Paramount Team Challenge Recap... and jerks.

We had a three teams compete in the Paramount Team Challenge this past Sunday in Shoreline:

• Wreckx-N-Effect: Mark-Anthony & AB (6th Place Firebreather)
• Team SASSYHIP: Sheena & Mika
• Swoll Children: Mario & Boudy

And of course we had some of our fam come up and support:

All while Cheryl was being a badass judge for the entire day:

Results here.

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WOD for Wednesday 2/20

STRENGTH

play with the back lever for 15 minutes

SKILLS

7 rounds for best quality:
200m run
7 jerks, any style

The goal is not to do these quickly, but as best as possible. This is your time to develop your footwork, both for POSE Method running and the push or split jerk.

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Rich Froning 2010 vs Rich Froning 2012 - The Rx Review

Amazing what you can accomplish in two years, regardless of level. I am currently tied with Rich in the CrossFit Open!!! You can be too- SIGN UP HERE. Paul Br just did!

click and embiggen!

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HBD Scarr!

The man, the myth, the newest addition to our training staff. Happy Birthday Jared!

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WOD for Tasty Tuesday 2/19

STRENGTH

every minute on the minute for 12 minutes:
power snatch + snatch balance

Go heavy, but keep form perfect. Bonus points in adding in 2 more overhead squats after the snatch balance.

CONDITIONING

Three birthday workouts in a row!

for time:
1000m row
15 thrusters, 40/30kg
15 muscle-ups
30 box jumps
15 kettlebell swings, 32/24kg
15 chest-to-bar pullups
400m run

Post results to whiteboard!

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New Year Creamy Clam Chowder - Paleo Girl's Kitchen (via Sandi and the FCF Foodies Page)

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#mandyisfamous

Happy Bornday "Amandi"!

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WOD for Monday 2/18

STRENGTH

establish within 15 minutes:
board press 1RM

CONDITIONING

HBD MANDY!

as many rounds as possible in 24 minutes:
2 cast wall walks
4 hang power cleans
6 front lunges

Use the same barbell load for both the hang power clean and front lunges. Post results to whiteboard.

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Goats and SAL: W4

Poor form is caused by insufficient yelling.

via Lee A

Some random fun for your weekend.

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WOD for Champagne Friday 2/15

Seattle Affiliate League: Season 1 - Week 4

in pairs, as many reps as possible in 18 minutes:
50 calorie row / handstand
50 burpees / kettlebell rack, pair of 24/16kg
50 ground-to-overhead, 50/35kg / dip support

One partner will hold the isometric hold while the other earns reps. You can break and switch as often as necessary, but you can only earn reps when your partner is in the isometric hold. Ground-to-overhead may be a snatch, clean, turkish getup, etc.

compare to 10FEB2013. Post score to comments!

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Fight Gone Bad this Saturday at both FCF and CFSLU!

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BBShrugged, Back Levers, Cardio, and EA

Enjoy Episode 47 of Barbell Shrugged: How To Prepare for the 2013 Reebok CrossFit Games and When to Peak For Competition

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WOD for Valentine's Day 2/14

STRENGTH

play with the back lever for 10 minutes

hang clean 12x2

CONDITIONING

3 rounds:

• 500m row for time
• 2 min max calories on AirDyne
• 800m run for time
• 30 sec max burpees

2:1 rest after each effort. Example: you row a 1:30 500m, you rest for 3:00 before attempting 2 minutes on the AD. You'll always rest 4 minutes after the AD. So on and so forth.

Post hang clean to whiteboard.

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I'm Not Trying to be That Diesel - Elizabeth Akinwale

via King CF

I had the pleasure of meeting Ms. Akinwale this past weekend at the Outlaw Camp!

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The Batman Split

as seen on MobilityWOD

Featuring BCS, Brian T, Raul, and Corey who especially likes it!

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WOD for Wednesday 2/13

for time:
400m run
50 wall ball, 20/14#
50 ring rows
75 double unders
400m waiter's walk
50 pistols, alternating
50 kettlebell snatches
400m farmer's walk, pair of 24/16kg
75 double unders
50 hand-release pushups
50 box jumps, 30/24"
400m run

Post results to whiteboard.

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IOC Wrestling Decision Unfair, Wrong - ESPN

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snap, Snap, SNAP!

Mika snapping up her burpees

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WOD for Tuesday 2/11

STRENGTH

every minute on the minute for 12 minutes
2 snatches

CONDITIONING

7 rounds for time:
9 burpees
6 kettlebell cleans (per side)
3 muscle-ups

then immediately into

max reps in 1 minute:
kettlebell jerks

Post results to whiteboard!

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A New Set of FOUNDATIONS Graduates

Congratulations to the Graduating Class of January 2013!

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WOD for 2/11

STRENGTH

front squat 3x10

CONDITIONING

"GRACE"

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

Compare to 20JUL2012. Post results to whiteboard.

Alternatively, if you've done GRACE more than thrice then I'd like to challenge you to do 30 C&J with about 60% of your 1RM C&J.

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How Much Caffeine is Too Much - io9

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Muscle-Up Club: Congrats Chris

Another one joins the muscle-up club!

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WOD for Champagne Friday 2/8

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 23NOV2012. Post results to whiteboard.

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Weekend Reading/Watching:

• Why and How to Stay Hydrated - Breaking Muscle
• Barbell Shrugged, Episode 46: The Best Methods for Getting Lean for CrossFit
• Sport Doping: The Inescapable Truth [Infographic] - Daily Infographic
• The Quintessential Coach - Coach Winchester
• Creamy Cashew Chicket Soup With Kale [Recipe] - Stuff I Make My Husband

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Mounting the Rings

via Foundation CrossFit on Youtube

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WOD for Thursday 2/7

STRENGTH

play with inverts and skin-the-cats for 15 minutes

CONDITIONING: PARTNER WORKOUT!

for time: 250 wall balls

Partner A will row 250m while Partner B does as many wall ball shots as possible. As soon as the 250m is rowed, the partners switch places. Continue until all 250 reps are completed. If an uneven number, Partner C will move next to the rower and hold an elevated plank. On rotation wall ball moves to plank, plank moves to rower, rower moves to wall ball. The number moves to 300

Compare to 14DEC2010. Post time to comments.

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Seattle Affiliate Week: Week 4 @ CrossFit SLU

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Yay (Bumper) Burpees!

Today's burpee standard ends with you standing completely on a bumper plate.

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WOD for Wednesday 2/6

STRENGTH

snatch balance 15x1

CONDITIONING

every minute on the minute for 20 minutes:

(even minutes: 0:00, 2:00, 4:00, etc)
7 perfectly vertical kettlebell swings, 32/24kg
3 muscle-ups

(odd minutes: 1:00, 3:00, 5:00, etc)
7 front lunges, 32/24kg
7 burpees

Muscle-ups must start from full extension. The front lunge is stationary- step forward and return with kettlebell in rack. Burpees will finish by standing on a bumper plate.

Post snatch balance to whiteboard.

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Get Cozy Down There - Catalyst Athletics

Something I can't stand is watching lifters with weak or inconsistent bottom positions in the snatch rush out of the squat and drop the bar partway up, even in power snatches (this applies to jerks as well). These same athletes will often also complain about missing big attempts that "felt so easy" because they can't secure the bar overhead long enough to recover successfully... 

[read more] 

- Greg Everett

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Inverted tuck, inverted pike, inverted hang

What else do you want to see in our movement library?

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WOD for Tuesday 2/5

STRENGTH

play with inverted tucks, pikes, and hangs for 15 minutes

CONDITIONING

as many rounds as possible in 12 minutes:
5 deadlifts
10 toes-2-bar
200m run

Toes-to-bars should be done as strict- no kipping if possible. Post rounds to whiteboard.

ACCESSORY

10-to-1:
weighted situp
ab-mat situp, piked
russian twists

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Freestyle Connection Seminar with Coach Carl Paoli coming to Graham CrossFit April 20th, 2013.

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Action-Packed Weekend

Teams FCF and CFSLU after the Team 5k Run

Seattle Affiliate League: Week 3 happened in West Seattle. 

The Competitive Exerciser throwdown

Our buddies at Rocket CF joined us for some team workouts Saturday afternoon.

AND LEAH JOINED THE PULLUP CLUB. YEEEEEEEEEEEAH

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WOD for Monday 2/4

STRENGTH (finish within 30 minutes)

"OKAYBRO"
- power clean
- jerk dip squat
- jerk
- HB back squat
- (behind the neck) jerk

then

back squat 3x10

CONDITIONING

10 rounds for time:
2 hspu
4 push press
6 hang power clean

Choose your own weight. Post time to whiteboard!

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SIGN UP FOR THE CROSSFIT GAMES OPEN HERE!

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Thrustering

Throwdowns are so much fun. Having your gym fam there is even better.

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WOD for Champagne Friday 2/1

“PLAYING WITH FRAN”

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Compare to 23AUG2012. Post time to whiteboard.

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Beer, Wax, Competitive Exercise Party at CrossFit SLU this Saturday at 4pm.

Check this out to see what team WODs will go down.

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