Freestyle Connection with Carl Paoli

Pao, Carl, AB, and Ryan! See the group shot here.

Look out for more FCF x Freestyle Connection collaborations sooner than later!

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WOD for Tasty Tuesday 4/30

GYMNASTICS

play with handstand walking for 10 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/71kg
handstand pushups

Compare to 22JAN2013. Post results to whiteboard/comments!

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Success Story: Mandy B - PaleoRx

I joined Foundation Crossfit in March of 2011 and started eating paleo right around the same time; in doing so I gained around 20 pounds and have never been happier. If this doesn’t seem like your typical diet success story, it is because it isn’t.

Surprised this isn't all over tumblr!

Read more at the link!

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Cast Wall Walks

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PaleoRx folk can log their food and questions here

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WOD for Monday 4 /29 - Skill Week

STRENGTH

back squat 3x5

CONDITIONING

EMOM for 12 minutes:
power snatch + hang snatch

then

AMRAP in 8 minutes:
10 alternating pistols
5 cast wall walks

Post results to whiteboard/comments!

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Be in control! Those at the higher levels of lifting can control maximal load lifts from going crazy!

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Crank It Out

Cheryl C and Sarah M

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WOD for Friday 4/26

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

If you have a weight vest/body armor- wear it. Compare to 27MAY2012. Post results to whiteboard/comments!
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Episode 4 of Genetic Potential TV:

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Paleo Burger to Help Out Lifelong AIDS Alliance!

Blue Moon's Paleo Burger

Dining Out for Life is this Thursday and Blue Moon Burgers has a paleo burger. AND they're donating 30% to the Lifelong AIDS Alliance! (via Cheryl C)

• Mini-Challenge #1 - PaleoRx
• Journal your food log here

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WOD for Max Week Wednesday 4/24

STRENGTH

establish within 20 minutes:
deadlift 5RM

CONDITIONING

as many reps as possible in 7 minutes:
wall ball, 20" to 10'/14# to 9'

Post results to whiteboard/comments.

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Element of Health: Food As Fuel - PaleoRx

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Proper Active Shoulders

Neal M

Is this a correct "active shoulder" for pullups?

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WOD for Max Week Tuesday 4/23

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

Compare to 16NOV2012. Post pullup reps to whiteboard/comments.

---- (via Lillian S)

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The Nutrition Network

Come join us for our kickoff party this Sunday at 1pm where we will be prepping for the first week of the challenge by

• reviewing guidelines
• answering questions
• sharing recipes
• writing shopping lists (and sharing our own!)

and more to gear up for the next four weeks of clean eating. Bring your reusable shopping bags as we’ll be hitting up the Broadway Farmer’s Market afterward!

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WOD for Benchmark Friday 4/21

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

Post time to whiteboard.

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#BeBetterPeriod

The founder and CEO of CrossFit

Coach Greg Glassman visits Seattle.

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WOD for Thursday 4/18

GYMNASTICS

play with handstand walking for 15 minutes

STRENGTH

complete 50 turkish get ups

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Extracurricular Cardio 4/16 - #runforboston

Extracurricular Cardio, Tuesday 4/16

RUN

(after a good warmup including one POSE, one FALL, and one PULL drill each)

each for max distance:
10 minute run
8 minute run
6 min run
4 min run
2 min run

All runs are max effort. Rest 3 minutes after each effort.

ROW

(set a clock for 10 minutes, hit the 40-stroke warmup then go at medium effort for the remainder of the time)

each for max distance:
10 minute row
8 minute row
6 min row
4 min row
2 min row

All rows are max effort. Rest 3 minutes after each effort.

AIRDYNE

(1 minute each at easy efforts: all limbs, just legs, just arms pushing, all limbs, just legs, just arms pulling, all limbs)

each for max distance:
5 minute AD
4 minute AD
3 min AD
2 min AD
1 min AD

All are are max effort. Rest 3 minutes after each effort.

BIKE

until form/pace deteriorates:
7 min on, 3 min off

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer.

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Mobilization Monday

Lyndsay, Dna, and Hadjar

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WOD for Monday 4/15 - Deload Week

STRENGTH

back squat 5x5

CONDITIONING

for 10 minutes:
20 seconds kettlebell swings
10 seconds rest
20 seconds pushup
10 seconds rest

Post kbs and pushup score to whiteboard.

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Extracurricular Cardio 4/12: Time Trial

RUN

30 minutes for distance

ROW

30 minutes for distance

AIRDYNE

15 minutes for distance

BIKE

15 miles for time

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. 

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.

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Zeb Drank Friday!

CrossFit Games Regionals tickets on sale today (Friday)! Get yours before they sell out!
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Who would be up for t-shirt featuring Zeb's face?! It would say "Eat. Preferably something that had a face."

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WOD for Champagne Friday 4/12

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 22FEB2012.

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The Zeb Drink

A "great morning drink, breakfast drink, post-workout drink, post-dinner drink, pre-dinner drink, or a good plain, basic "snack" drink to have any time of the day."

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How Far Can You Walk?

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WOD for Thursday 4/11

GYMNASTICS

handstand walking for 15 minutes

CONDITIONING

for time:
70 burpees
60 situps
50 kettlebell swings, 24/16kg
40 pullups
30 handstand pushups

Post time to whiteboard.

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Extracurricular Cardio 4/10

RUN

5 x 800m. Rest 3 minutes between each attempt. Stay within :10 each interval.

ROW

5 x 1000m. Rest 3:00 minutes between each attempt. Stay within :10 each interval.

AIRDYNE

5 x 3:00 for calories. Rest for 3:00 between each attempt. Stay within 5 calories each interval.

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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. 

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.

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It's Back

We have our next nutrition challenge starting in less than two weeks!

PaleoRx 2013 will be a challenge to tweak the way we fuel our bodies. Nutrition is the foundation to performance. If you eat like crap, you'll feel like crap. Our goal is to instill better habits.

Nutrition can a touchy subject, sometimes escalating the seriousness of politics or religion. This Saturday at 10am we'll meet for an Informational Session at CrossFit SLU. We'll discuss the finer points of the challenge and help to prepare for success. We will summarize everything and release the info on the blog after.

This challenge is open to anyone willing to participate and change their lives and CrossFit performance.

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WOD for Wednesday 4/10

STRENGTH

deadlift 5x5

CONDITIONING

for time:
800m run
50 dips
800m run
50 dips
800m run

Post results to whiteboard.

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SISU!

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Kettle Tuesday

Kev and son

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WOD for Tasty Tuesday 4/9 - Volume Week

GYMNASTICS

play with handstand walking for 20 minutes

CONDITIONING

10-to-1 for time:
kettlebell clean & press
weighted pullup

Ideally you use the same bell for all exercises. "Bonding time". Post time to whiteboard.

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GET YOU SOME: http://thugkitchen.com/ (not safe for work)

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Back Squat Monday

Rich and Gina

Mobilizing before and after the workout can help you get into better positions.

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WOD for Monday 4/8

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Post results to whiteboard.

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Oly Analysis: Chad Vaughn Snatch - CrossFit Journal

Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 285-lb. snatch via slow-motion footage. 

As he settles into his start position for his heaviest snatch of the day, he’s thinking three things: build tension in the back, feel the shoulders in front of the bar, and be aggressive on the extension. As he takes a deep breath and locks in his back, he feels the tension he’s created, he says. 

“My awareness is with the bar,” says Vaughn, part owner of CrossFit CenTex in Belton, Texas. “Now I’m really trying to feel my shoulders staying in front of the bar—that’s gonna help me create that vertical shin position the best that I can up above the knee.” 

Once he’s above the power position, it’s go time.

Study and read more at the link! ----

Extracurricular Cardio 4/5

Enjoy your weekend and your extra cv!

RUN

10x100m run (90% effort)

Rest = time it takes to get back to starting line.

ROW

10 rounds for max reps:
- max burpees in 30 seconds*
- rest 1:30

* The finish of the burpee will a two-hand touch to an object 6" above your standing reach.

(this is actually the ROW workout)

AIRDYNE

max calories in 5 minutes:
15 seconds on, 45 seconds off

rest 5 minutes

max calories in 5 minutes:
20 seconds on, 40 seconds off

rest 5 minutes

max calories in 5 minutes:
15 seconds on, 45 seconds off

--

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. 

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.

The Open is Over!

Leslie and Amy

Dietary restrictions are OVER!

Tonight's CGO 13.5 Throwdown at SLU will be a potluck after. Alternatively, I don't feel like cooking, so bring cash and let's get some pizza!

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WOD for Donut Friday 4/5

"CHRISTINE"

3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20"

Compare to 19APR2012. Post time to whiteboard.

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The Moment You've Have Been Waiting For...

First, I'd like to apologize for the hang cleans and push presses yesterday. Whoops!

This final workout brings the 2013 Open to a close. Good times, you guys showed a lot of heart and plenty of physical and mental strength. We've got one more WOD to hit.

This week's Throwdown will occur at our CrossFit SLU facility beginning at 5pm. Pizza and beer after.

Onward to more!

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WOD for Thursday 4/4

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc...

If scaling, utilize the Masters Women's jumping pullup (see standard in the "Additional Details" video below)

Score sheet and instructions here. Post results to whiteboard. Compare here.

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For those who like the reminders, I present the following.

Here's the deal: trust your training. By now, you've got what you've got and you'll do how you were always meant to do. I know that sometimes we get excited by seeing all these cool strategies pop up, but if you haven't practiced those particulars, you probably won't have it come Go Time.

Trust your training.

That said, enjoy!

CGO 13.5 Movement Standards:

Additional Details:

Video Submission by Julie Foucher:

MobilityWOD 12.5 Prep:

GymnasticsWOD Breakdown 12.5:

MobilityWOD "Prepping For FRAN":

MobilityWOD Ep 136: Technical FRAN Improvement:

Fitr.tv's 13.5 Strategy (skip to 1:21):

GymnasticsWOD CGO 11.6

• Part 1
• Part 2
• Part 3
• Part 4

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Push Presses Mean No Rebend

Mikey M

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WOD for Wednesday 4/3

STRENGTH

back squat 3x5

CONDITIONING

7 rounds for time:
100m farmer's walk, 24/16kg (pair)
10 hang cleans, 52/34kg
7 push press, 52/34kg

Post time to whiteboard.

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What do you think CGO 13.5 will be?

We still haven't seen thrusters or pullups. What if it's a FRAN amrap?! ----

Extracurricular Cardio 4/3

RUN, ROW, AIRDYNE:

Max distance in 25 minutes.

More Kettles, More Lunges

Dna's Bulgarian Split Squat

In any lunging movement, it is paramount to have the shin vertical and the mid-foot to heel loaded in the front leg. This access allows for better muscle recruitment and more efficient movement.

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WOD for Tuesday 4/2

GYMNASTICS

play with handstand walking for 20 minutes

CONDITIONING

as many rounds as possible in 12 minutes:
10 kettlebell snatches
10m overhead kettlebell lunge

Post rounds to comments.

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via Garrett D:

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Swings Are Joyful

Sarah agrees

Who's ready for PaleoRx 2013?! We will have details for our next nutrition challenge in the next week. This is going to be awesome.

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WOD for April Fool's Monday 4/1

STRENGTH

back squat 3x5

CONDITIONING

40-30-20-10 reps for time:
kettlebell swings (Russian style)
ab-mat situp

Post results to whiteboard.

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Wow. I didn't know this was a thing.

From Crunches to Climax - CrossFit Journal

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