"Skinny b!tches watch out for the muscle car!"

Sarah M completes her first full marathon this past Sunday in Bellingham.

She trained mostly in CrossFit, CFEndurance methods, and strength development. Speak to any of our coaches to learn more about race training.

We have a large group of athletes running the WA State Tough Mudder this Saturday!

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Monday & National Coffee Day 9/30

FUN

"BRING SALLY UP" for max back squats

STRENGTH

establish a 1RM clean & jerk within 12 minutes.

CONDITIONING

tabata situps

Post BSU score and C&J to whiteboard/comments/Cody.

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Happy Champagne Friday, M's Game, and Jo's Race!

KB, Julia, Anastasia, Nadia, and Shelly

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• Mariners Host CrossFit Night tonight!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Champagne Friday 9/27

PANIC BREATHING

This is a partner WOD. The team will perform a 500-100m 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. 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.

note time and move directly into


Another partner WOD similar to PANIC BREATHING. The team will now perform a running/plank combo. Alternating one after the other, partners will perform time trial runs: 5x100/5x100, 4x100/4x100, 3x100/3x100, 2x100/2x100, 1x100/1x100, while carrying medicine balls. Every run is to be performed at MAX intensity.

While one partner is running the other will be “resting”. The “rest” is completed in the plank position with a weight plate in contact with the glutes. The “resting” partner will only be on hands and feet with the butt no higher than head level at the beginning of their partner’s run and will safely unload the plate at the end of the row. Unracking of bumper plate, raising the glutes higher than the head, or any other part of the body other than the hands and feet before the end of the run results in a 5-burpee penalty for every offense.

At the end after calling time, "cash out" all penalty burpees. Post both times to whiteboard/comments/Cody.

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Jo will race the 2013 World Championship Road Race in Italy 2:15PM local time Saturday or 5:15AM in Seattle. She has transformed herself from a track rider last year at London to road rider again this year. The race is 140 kilomers (87 miles) and includes 5 circuits each with a tough 4.5 kilometer climb and a very steep 600 meter climb topping out at a 19% grade. That will be right around a 3.5 hr WOD in CrossFit language! Hat tip to Jeff P for letting us know!

3-time Kiwi Olympian and FCF Athlete Jo Kiesanowski took command of the 3-day stage race in the Colorado ski town of Steamboat Springs over Labor Day Weekend decisively winning the general classification. Photo by Larry Rosa.

Here is the course profile:

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Skill Work

 Blair S and Julie B

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Deload Week Thursday 9/26

STRENGTH

• front squat 5x3
• every minute on the minute for 10 minutes: 2 jerks

Post results to whiteboard/comments/Cody.
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Why Do People Hate CrossFit So Much - Medium

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DK's Last Day

David K is leaving us for the Hawaiian Islands.

I hear the weather is terrible there. Luckily they'll have him to brighten up the mood!

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• Mariners host CrossFit Night this Friday! Discounted tickets available.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Barbell For Boobs coming this October!

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WOD for Wednesday 9/25

STRENGTH

bench press 5x3

CONDITIONING

"DOUBLE PYRAMID HELEN"

for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

You must go with unbroken sets for the (Russian-style) kettlebell swings.

Compare and contrast to Monday 24JUN2013. Post bench and time to whiteboard/comments/Cody.

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Seattle Mariners Host CrossFit Night!

M's Game this Friday! 

Email info@crossfitslu.com by Wednesday 5pm if you want us to purchase discounted tickets for you!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Tuesday 9/23

GYMNASTICS

play with front lever for 10 minutes

CONDITIONING

50-40-30-20-10 reps for quality:
jumping lunges
double unders

Post results to whiteboard/comments/Cody.

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Cooking With Nick Massie: Kalua Pork - CrossFit Journal

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One Beer, One Book- Help out a great cause this Tuesday!

Join Room to Read Seattle at our upcoming Beers for Books event on Tuesday, September 24th from 7:00 - 10:00pm at King's Hardware in Ballard.

The concept is simple: buy one of our specialty drinks and a portion of the proceeds will be donated to Room to Read's Local Language Publishing Program -- producing treasured books for kids in places like Nepal, Cambodia, Laos and South Africa.

It may just be the easiest gift giving you've ever done - have a drink, give a book!

$1 from every King's Lemonade
$4 from every pint of Fremont Brewing Company beer
$13 from every pitcher of Fremont Brewing Company beer

Buy raffle tickets to win fun prizes $5 for one ticket; $20 for 5 tickets

Help us reach our goal of raising $1500 which will produce 1500 books in one night!

RSVP today on Facebook: www.facebook.com/events/548312748567866

OR

Eventbrite: www.beersforbooks-seattle.eventbrite.com

About Room to Read:
Room to Read seeks to transform the lives of millions of children in the developing world by focusing on literacy and gender equality in education. Working in collaboration with local communities, partner organizations and governments, we develop literacy skills and a habit of reading among primary school children and ensure girls have the skills and support needed to complete their secondary education.

The Seattle Chapter is an all-volunteer chapter that supports the mission and vision of Room to Read through fundraising activities and raising awareness about the organization. If you would like to volunteer and become involved in the Seattle Chapter, go to: www.roomtoread.org/seattle.

Thanks to Melissa K for the info!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Monday 9/23

STRENGTH

back squat 3x5

CONDITIONING

7 rounds for quality:
7 hang power cleans
14 dips

Post back squat load to whiteboard/comments/Cody.

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Restesting 13.1

Shelly J

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Champagne Friday 9/19

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 07MAR2013. Post results to whiteboard/comments/Cody.

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Coaching Roundtable CrossFit Games Open 13.1 - Tabata Times

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Front Squats and Snatches

Long N

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Thursday 9/19

STRENGTH

front squat 5x3

WEIGHTLIFTING

7 rounds of the following complex:
- hang snatch pull
- hang snatch high pull
- hang snatch
- snatch balance

Hang is at-the-knee.

Post snatch load to whiteboard/comments/Cody.

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HBD YETI!

aka Chris aka Ashley's Dude bka Haddad

We'll retest his birthday workout from last year this Saturday!

---- This week's free yoga sessions:

• Wed 9/18 - 2pm with Gaylin at FCF
• Wed 9/18 - 3:30pm with Adrianne at CFSLU
• Wed 9/18 - 6:30pm with Gaylin at FCF
• Thurs 9/19 - 5pm with Ashley at CFSLU

More events

• Join our Tough Mudder Team. Details here! Training runs at 2pm on Sundays at FCF.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Wednesday 9/18

STRENGTH

board press 5x3

CONDITIONING

• row as many meters as possible in 10 minutes, immediately followed by
• 10 minutes to establish a 3RM push press

Post total meters and bar load to whiteboard/comments/Cody.

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Action-Packed!

"Snatch Face!"

(check out the great form!)

After extending the hips the main concern should be getting under as quickly as possible. If the trajectory was correct, the bar will end up in the overhead position.

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• Team HELLA BUFF MUDDERS Training Run this Sunday 9/22 @ FCF 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Watch fellow athletes compete at The Battle on Admiral this Saturday!

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WOD for Timely Tuesday 9/17


CONDITIONING

"Death By 10m"

STRENGTH

hang snatch 15x2. rest 60-90sec between sets

GYMNASTICS

play with muscle-up for 15 minutes

Post hang snatch load to whiteboard/comments/Cody.


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Taking the Time For the Time of Your Life - CrossFit Journal

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Perfectly-Vertical KBS

Donovan N

Squeezing the glutes and keeping the abs tight allow shoulders, that have the proper range of motion, to complete a perfectly-vertical overhead kettlebell swing.

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• Part of our Tough Mudder Team? We have a training run this Sunday at FCF 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Volume Week Monday 9/16

STRENGTH

back squat 3x5

rest no more than 2 minutes between sets

CONDITIONING

as many reps as possible in 20 minutes:
15 burpees
10 kb swings, 24/16kg
5 pullups

Post total reps to whiteboard/comments/Cody.

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FRAN Friday

Tomas B

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Champagne Friday the 13th

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

Compare to 12JUL2013. Post results to whiteboard/comments/Cody.
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Coaching Roundtable - CrossFit Open 13.5 Tips and Advice - Tabata Times

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Weightlifting and Cardio

Ken Y

Dynamic range of motion (aka joint articulation) is a great tool for warmup and cooldown. It's a great way to get the cardio up, internal temperature to rise, as well as prepare the motor patterns for the exercise done at greater intensities.

It's also a great diagnostic to figure out what's sore or funky for the day!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Thursday 9/12

GYMNASTICS

play with kipping pullup progressions for 15 minutes

STRENGTH

12x2 hang snatch (at the knee)

Post results to whiteboard/comments/Cody. "FRAN" tomorrow.

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Extracurricular CV for Thursday 9/12

Run
6 x 400m

Row
6 x 500m

AirDyne
6 x 1 min max calories

Must stay with 5 seconds of best 500m. Rest exactly 90 seconds after each attempt. 20 burpees per offense that violates the 5 second rule.

---- Endurance Team WOD for 9/12 DRILLS 1.) Alternating Foot Pulls 2x20, each leg 2.) Partner Falling Drill 2 rounds each partner WOD 10k run for time. The SLU loop is just over a 10k at 6.4 total miles or 25x400m on a track. ----

Lack of Wall

Does anyone miss wall ball? I know we haven't done them in a while since we don't have proper targets or a good surface to throw at.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Wednesday 9/11 - HBD Ann Marie!

STRENGTH

board press 5x3

CONDITIONING

for time:
2k row
50 jerks, 61/45kg

Post results to whiteboard/comments/Cody.

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Today's moment of Zen: Macklemore & Ryan Lewis' new video for "White Walls"

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That New New

A huge congratulations to the August 2013 Foundations Graduates!

Cheryl, Melissa, Lillian, Lauren, Vinod, Thao, Anna, Tony, Nate, Paul, Hannah, Eric, Ani, Jenn, Joel, Brian, Stephen, Troy, Jeff, Bob, AB, Danny, Jason, Gorm, and Robert

Be welcoming to all the new faces you see in class this week!

Also it's Dr. Blair now:

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• We have a CrossFit Total this Saturday at 2pm! Test your 1RM back squat, 1RM press, 1RM deadlift with a bunch of your fellow athletes. Register here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Tuesday 9/10 - HBD Gaylin R, Laura W, and AB!

STRENGTH

every minute on the minute for 10 minutes:
3-position clean (floor, knee, high hang)

CONDITIONING

"15 Minutes of Fury"

15 minutes for max total reps:

• 5 minutes 20 air squat, 10 HR push ups
• 4 minutes max lunges
• 3 minutes plank, 15/10kg
• 2 minutes max double unders
• 1 minutes max Monkey Smashes Coconut/sledge/slam ball, 20/10#

Every rep counts. Post total to whiteboard/comments/Cody.

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42 Clever Food Hacks That Will Change Your Life - Buzzfeed

Do you have any good hacks?

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Pay Attention To How You Run

the recent Foundations graduates!

We truly believe that running is a skill- that's why even though anyone can do it, there are plenty of things that plague us in running faster, longer, more efficiently, and keep us injury-free.

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• Register for this Saturday's CrossFit Total 9/14 @ 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Yoga classes Monday at 6:30pm, Wednesday at 2pm, Thursday at 9am. Still FREE!

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WOD for Skill Week Monday 9/9

STRENGTH

• hang snatch 10x2
• back squat 3x5

CONDITIONING

"RANNIE"

for time:
5x100m runs
50 situps
4x100m runs
40 situps
3x100m runs
30 situps
2x100m runs
20 situps
100m run
10 situps

Post time to whiteboard/comments/Cody.

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Man and Superman - New Yorker

"Do genetic advantages make sports unfair?"

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Flat Backs

Melissa F

As simple as it is, box jumping can lead to injury if you don't have knees and toes tracking in the same line, as well as landing with a flat back.

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• Register for the CrossFit Total at FCF on Sat 9/14 here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

Barbells For Boobs is coming soon! ----

WOD for Champagne Friday 9/6

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"


Compare to 14MAR2013. Post results to whiteboard/comments/Cody.

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The 10 Things That Will Happen When You Begin CrossFit - Huffington Post

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Snaches and Weighted Pullups

Neal M

Most people miss their olympic lifts because of technical issues. Pay attention to how you lift, and especially what happens when you lift.

Filming your lifts can allow coaches, as well as yourself, analysis of each lift. There are awesome smartphone apps out there like Coache's Eye and Ubersense. Get them, start a youtube or vimeo channel, and start putting them up!

The Competitive Exerciser program starts in over a week. The Olympic Lifting program starts in October. You can join the Strength program now.

So many options, so many kilograms.

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• Register for the CrossFit Total (1RM back squat + 1RM press + 1RM deadlift) and BBQ here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Test Week Thursday 9/5

establish a 1RM snatch within 15 minutes

then

establish a 1RM weighted pullup within 15 minutes

Post snatch load and pullup load to whiteboard/comments/Cody.

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Why Warmup? - Spencer Arnold

This questioned was probably asked the first time you joined the gym, whether in a one-on-one personal training session or the Foundations program.

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Keeping It Tight

Brian C

Keeping a strong and straight midline allows for better movement and more efficient work.

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Register for the CrossFit Total at 2pm FCF on Saturday, September 14th at 2:30pm.

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WOD for Max Week Wednesday 9/4

STRENGTH

bench press 3RM

CONDITIONING

for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

compare to 07AUG2013. Post results to whiteboard/comments/Cody.

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THE SCHOOL OF ROCK Wails Against the Man - For Fat Acceptance - Badass Digest

A great observation of a great movie.

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The First Week of September!

Tim B cleaning 141kg

It's Max Week which means we'll be testing/retesting lifts and workouts all week! Get pumped, get ready, and make sure you're rested up!

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Beast Fest has some team spots left!

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WOD for Max Week Tuesday 9/3

STRENGTH

establish a 5RM back squat within 15 minutes

then

establish a 1RM clean & jerk within 10 minutes

CONDITIONING

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

Post results to whiteboard/comments/Cody.

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Toward a More Holistic Approach to Diet - Breaking Muscle

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Happy Labor Day 2013

We are running a short schedule today: 9am, 10am, and 11am.

'MERICUH!

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----