March Graduates 2014

A huge congratulations goes out to our new March Graduates!

They finished out their FOUNDATIONS program with "CINDY" and will now be joining you in classes. Welcome them to our community and introduce yourself!

---- Upcoming Events:

• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Monday 3/31

STRENGTH

back squat 7x3. Go heavier than last week by ~5%.

CONDITIONING

"LYNNE"

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

Post score to whiteboard/the Cody app.

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The CrossFit Games Open 2014 has wrapped! That means we can all focus on the fun of it again- no more gym closures and weird talks about CGO 14.blank and posting scores and getting judged, etc.

For those who didn't realize it, every spring is when we will participate with the rest of the world. It's not necessarily about competing with others as it is seeing where you stack up fitness-wise on a worldwide scale.

On Facebook there was this great share:

A lot of people give me real shit for posting 'all that CrossFit stuff'. Some of them seem truly annoyed even. To y'all, I apologize. I'm sorry that this thing that shaved 20 pounds off of my frame, got me athlete fit and ignited a passion to be the best me possible, annoys your feed. All I can say is this, find something, anything that challenges the parameters of what you think your capable of in life and it will open you up to a part of yourself you never knew existed. For the last five weeks I've been participating in the 2014 CrossFit Open; competing against 40,000 people globally in some of the the most hellacious, and grueling physical tasks I've ever attempted. Some of it was really fun. A lot of it really sucked. But overall, it's made me a better person. I never in a million years thought working out could do that. And surely not at 42 years of age. 14.5 in the books, score of 15:51. Pumped....and yes, I'll lay off the CrossFit posts for a while. HA.

Sal's Facebook status

Well Sal, we're with you!

Congratulations to all of those who participated this year, both as athletes and as judges.

Foundation CrossFit: CGO 14.5

click here for rules and scoresheet (PDF)

Alright.

We've been all working hard for it to culminate in this: thrusters and burpees. LET'S GET IT!

The CGO Finale is this Saturday at Foundation CrossFit. We will run the event from 11am to 2pm (as Foundations Graduation happens from 9am to 11am) so prepare- have a great breakfast and get psyched to finish the Open.

This will all finish at 2pm with a BBQ/Potluck! We have a grill and will have some burgers, but it'd be fantastic for all those coming to bring something to share.

What an awesome Open. Can't wait to see what you guys do next!

---- Upcoming Events:

• March FOUNDATIONS Graduation - Tomorrow, Saturday 3/29. 9am to 11am.
• The Finale: CGO 14.5 - Tomorrow, Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Champagne Friday 3/28

ACTIVE RECOVERY

Use today to prepare yourself for tomorrow's event. Go through thruster and burpee technique, mobilize the areas that restrict good movement (as well as areas that might have been beat up from this week's work) and game plan your work/rest intervals.

If you want to sweat without breaking yourself drag a medium-heavy sled around for a while, or hit the AirDyne for some intervals.

or

"CGO 14.5"

21-18-15-12-9-6-3 reps for time:
thrusters, 43/29kg
(bar-facing) burpees

Post time to whiteboard/the Cody app.

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How's Your Pulling Strength?

Colin F prepping his rings

Let's work one of the Golden Eggs of CrossFit: the muscle-up.

---- Upcoming Events:

• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Thursday 3/27

30 muscle-ups for time

or

100 pullups for time

Post time to whiteboard/the Cody app.

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The National Pro Fitness League is coming. Good for the CrossFit community and more?

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Lacing Up

Pao puts on his 2004 Adistars before 14.4

Weightlifting shoes are a popular tool in strength training because they are totally flat with an elevated heel. This allows athletes to have a mechanical advantage in lifting heavy loads, as well as a solid, non-compressable base of support.

This elevation allows better range of motion for the ankles and therefore the hips, allowing the athlete to squat deep into the bottom in back squats, front squats, overhead squats, snatches, cleans, wall ball, thrusters, etc.

Nowadays people have plenty of options for lifting shoes. You should seriously consider investing in a pair if you're serious about your strength training!

---- Upcoming Events:

• Run Club - Today 3/26 at FCF. 7pm rain or shine. Open to members and non-members.
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Wednesday 3/26

STRENGTH

push press 7x3

CONDITIONING

6 rounds for time:
400m run
25 burpees

Post time to whiteboard/the Cody app.

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Top 8 Tips For Winning the CrossFit Open: Gaming the Games - Alyssa Rose

Our great friend from Rocket CrossFit has some awesome words about the CrossFit Games Open.

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Deadlifts and Snatches and Cleans, Oh My!

Isaac M finishing his extension

This weekend marks the last week of the 2014 CrossFit Games Open. This also means that we have one more CGO Event taking place at here at FCF this Saturday from 11am to 2pm, with a BBQ to follow. This means that CrossFit SLU will be closed this Saturday before we return to a normal schedule.

Next week we'll start with a retest of the entire 2013 CrossFit Games Open, doing each event every Friday so that you can compare to your results from last year.

• Friday 4/4 - CGO 13.1
• Friday 4/11 - CGO 13.2
• Friday 4/18 - CGO 13.3
• Friday 4/25 - CGO 13.4
• Friday 5/2 - CGO 13.5

After that we plan to retest the entire 2014 CGO as well, hopefully with better conditioning and strategy (as strength won't increase that much).

We want to run more Skill Workshops, too. What kind of skills would you want to spend time working on?

---- Upcoming Events:

• Run Club - Tomorrow 3/26 at FCF. 7pm. Open to members and non-members!
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Tuesday 3/25

STRENGTH

deadlift 5x3

CONDITIONING

every 30 seconds for 10 minutes: 2 hang power snatches

then

every 20 seconds for 10 minutes: hang power clean

Post barbell loads to whiteboard/the Cody app.

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Run Club returns tomorrow at 7pm. We'll have two groups: one novice group, one intermediate/advanced group.

Check out Breaking Muscle's 4 Tips For Getting Your Mojo Back- Running Mojo, That Is.

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Goblets

Melissa working a "blocked" pullup

As promised we start with some pullup development in today's workout. If you can stick with all the movements as prescribed with technically proficient technique then go for time. If not, don't worry about a clock and spend time working through the list at your own pace with a challenging but moving modification.

---- Upcoming Events:

• Run Club - Wednesday 3/26 at FCF. 7pm. Open to members and non-members.
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Monday 3/24

STRENGTH

back squat 7x3

CONDITIONING

for time:
42 goblet squats, 32/24kg
21 pullups
30 goblet squats, 32/24kg
15 pullups
18 goblet squats, 32/24kg
9 pullups

Post to whiteboard/the Cody app.

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We've already attacked pushups this way in the past, but it never crossed our minds to apply it to a squat! This will be part of today's warmup:

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Prepare for CGO 14.4

A handful of us were present at the announcement event today at CrossFit Bellevue:

Mark, Cheryl, Sheena, Pao, Elle, Amy, Jessie P, Megan, Robyn, Jessie W, Ron, Nicole, AB, MacGregor, Jenny, and Isaac

Also look! We got a nice little shoutout here: Have Fitness, Will Travel: Seattle - CrossFit Games.

CGO 14.4 Workout description and scorecard here (PDF).

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 at CFSLU from 9am to 12pm.
• The Finale CGO 14.5 - Saturday 3/29 at FCF from 11am to 2pm.
• Saturday 4/5 - CrossFit Total at CrossFit SLU from 9am to 12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar at CrossFit SLU

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WOD for Friday 3/21

ACTIVE RECOVERY

If you are a Games Open athlete you'll be doing this workout at CrossFit SLU on Saturday between 9am and 12pm.

Use today as preparation for rowing for calories, wall ball, toes-to-bar, power cleans, and muscle-ups. Figure our work sets, rest times, and transitions. What will help you warmup? How can you dial it all in?

or

CGO 14.4

Post results to whiteboard/the Cody app.

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Deep Dips!

Laura W getting low and keeping a vertical forearm

Full range of motion is healthy range of motion!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/5 - CrossFit Total at CrossFit SLU. 9am-12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Test Week Thursday 3/20

STRENGTH

within 10 minutes do 100 dips in as few sets as possible

CONDITIONING

Within 3 minutes row 500m and then complete as many double unders as possible in the remaining time. Rest 1 minute.

Do 5 rounds for max total double unders.

Compare to Tuesday 25FEB2014. Post score to whiteboard.

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Our friend Barry of Broadcast Coffee started roasting his own beans- now he needs help with some names. Click here and vote for three of your favorites!

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We don't usually talk about the psoas as much in mobility because we don't believe it's one of the big problem areas for most people.

Dr. Ryan DeBell of Pacific Sport and Spine and the Movement Fix put out this great discussion on the issue:

Rolling Out Your Psoas - Good Idea? With Special Guest - The Movement Fix

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Jerk Footwork

Melissa and Vicky
Practice your footwork if you prefer to split. The speed and stability of your base will determine how the loads are put overhead.
---- Upcoming Events:

• This Friday - RUN CLUB at Foundation CrossFit. 6:30pm.
• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 at CFSLU. 9am to 12pm.
• The Finale CGO 14.5 - Saturday 3/29 at FCF. 11am to 1pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Max Week Wednesday 3/19

STRENGTH

10 minutes to establish a jerk 1RM

then

12 minutes to establish a bench press 2RM

CONDITIONING

500m row for time.

Use as many efforts as needed, but make sure there's a warmup row... maybe during the barbell warmups or sometime before the sprints!

Post maxes and best row to whiteboard/the Cody app.

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How to Work on Your Split Jerk - CrossFit Invictus

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Matching Tights and Bumpers?

Aimee does! ---- Upcoming Events:

• This Friday 3/21 - RUN CLUB
• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/5 - CrossFit Total at CrossFit SLU. 9am to 12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar at CrossFit SLU

---- WOD for Max Week Tuesday 3/18

STRENGTH

3 attempts at max-effort unbroken pullups

Use strict pullups, butterfly (if technically proficient), kipping pullups (if technically proficient), banded strict, or ring rows.

If the trainer decides you are doing yourself some damage you will be asked to scale accordingly.

CONDITIONING

for time:
50 pistols
40 deadlifts, 62/45kg
30 chest-to-bar pullups
20 burpees
10 clusters (full clean + thruster), 62/45kg

Compare to Thursday 06MAR2014. Yes, we have gone 1kg heavier for the dudes. Enjoy!

Post best pullup set and time to whiteboard/the Cody app.

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FDA Proposes Updates to Nutrition Facts Label on Food Packages - FDA (via Sarah M). There will be greater emphasis on calories, added sugar, however, it falls short to inform consumers of a healthy serving size.

Bill Gates-Funded Startup Hampton Green Foods Aims to Replace Eggs - Huffington Post. Soylent Green is people! I don't know what the end game is here, but it's not good for human life. Another chemical romance.

Should Guys Wear Shorts Over Their Tights? - Runner's World. No. Also: I'm surprised how big this is becoming within the CrossFit community. Check out all the Outlaw Way badasses.

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Front Squats and ELIZABETH

Did you see all of the Upcoming Events post?

Who else is excited?!

Monday marks the beginning of our testing week. Here's what's in store for you this week in order of completion:

• front squat 5RM
• ELIZABETH
• max pullups
• pistol/deadlift/pullup/burpee/cluster chipper retest
• jerk 1RM
• bench press 3RM
• 500m row
• row/double under retest
• CGO 14.4

Get your body and mind prepped and let's get it!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 at CFSLU
• The Finale CGO 14.5 - Saturday 3/29 at FCF
• Saturday 3/29 - FOUNDATIONS Graduation from 9am to 11am.
• Saturday 4/5 - CrossFit Total at CFSLU
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for St. Patrick's Day Monday 3/17

STRENGTH

front squat 5RM

CONDITIONING

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

Compare to 03JAN2014. Post to whiteboard/the Cody app.

Wear green (shirt, shorts, pants, socks, shoes, or headbands. Nothing else counts!) or do 20 burpees at the beginning of class! Yeeee

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Front Squat Prep and Mobility - The Movement Fix

I've recently incorporated Jami Tikkanen's 27 Squats in my warmups as well.

If you get into the gym early tomorrow try some of these things out. Happy front squatting!

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Upcoming FCFCFSLU Events

Upcoming Events for Foundation CrossFit and CrossFit SLU:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22 at CFSLU
• The Finale: CGO 14.5 - Saturday 3/29
• Saturday 4/5 - CrossFit Total at CFSLU. 9am to 12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar at CrossFit SLU
• Friday 5/16 - CrossFit Total at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at FCF. 9am to 11am.
• Saturday 5/24 - Running Time Trials at TBD. 12pm.
• Sunday 5/25 - VERSUS IV at FCF. 10am to 2pm.

More details will be published as these events creep closer!

CrossFit Total
Saturday, April 5th
9am to 12pm at Foundation CrossFit

At CrossFit SLU from 9am to 12pm you can come test your 1-rep maxes for the back squat, overhead press, and deadlift!

The 9am hour will deal with backsquats, 10am the press, and 11am the deadlift. This will not be held in the format of the original CFT (as it takes too long), but rather the #OccupyStrength format (as stated below) to make sure it's timely and a little more energetic.

We will group all athletes into similar height/strength groups, give you a rack with plenty of weight. You'll have a time limit for you and the entire squad to a.) load the barbells properly b.) judge each other c.) encourage each other d.) LIFT SOME HEAVY SHIT!

Let's RSVP here (unofficially) so I can get a general headcount. I will confirm with all actual participants

Feel free to invite your friends from other affiliates- $20 to drop in for the entire day OR they can buy a t-shirt/tank/hoodie if we have sizes.

CrossFit Total Nights
Friday, May 16th
5pm to 8pm at CrossFit SLU

Same as above, except this is the sexier night version starting with back squats at 5pm, then presses at 6pm, and finally deadlifts from 7pm till finish.

Maybe we'll grab beers somewhere after.

Weightlifting Total
Saturday, May 24th
9am to 11am at Foundation CrossFit

We will run a Weightlifting Total (1RM snatch + 1RM clean & jerk) from 9am until 11am.

Running Time Trials
Saturday, May 24th
12pm. Location TBD

We will meet at a proper track to get some immaculate times for 5k's and 400m sprints.

VERSUS IV: The Reckoning
Sunday, May 25th
10am to 2pm at Foundation CrossFit

Our in-house throw down between Foundation CrossFit vs CrossFit SLU. More details coming soon, otherwise REGISTER HERE.

Today's Event: CGO 14.3!

To reserve your heat for the CGO 14.3 event on Saturday 3/15/2013, visit the FCF Zen Planner March calendar and follow our helpful step-by-step registration below!

(click to enlarge)

(click to enlarge)

Notes:

• There are limited spaces in each heat since there is a 1:1 ratio of judge:athlete. If a heat is full, please select another one.
• If an emergency comes up and you cannot come to your registered heat, please send an email to info@crossfitslu.com with the subject titled "CANCEL HEAT" so that another athlete can compete in your place.
• If you are not registered for the CrossFit Games Open, you do not need to register for a heat. You are welcome to show up and compete in any of the heats since you do not require an official judge!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/5 - CrossFit Total at CrossFit SLU
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU
• Saturday 5/24 - 5k Run Time Trial at TBD
• Sunday 5/25 - VERSUS IV at Foundation CrossFit

---- WARMUP or Double Under Ladder MOBILITY Let's open up the thoracic spine, hamstrings, and hips to make you HINGE at the hip, rather than BEND in the back.

• 2 minutes T-spine roll or snow angel
• 10 Dynamic Kicks each direction each leg
• then take care of your hips (2 minutes total) and hamstrings (another 2 minutes) how you like... I suggest following the "Finja"'s recommendations
• 3 rounds of 5 R single leg lifts + 5 glute bridges + 5 L single leg lifts + 5 glute bridges

BOX JUMP

• Don't jump. Step up, step down and imagine you're kicking ass at a Richard Simmons' VHS tape. Same tight neon clothes, just more muscular athletes. It's been a proven tactic that jumping up and down doesn't really move too fast... power a few reps and be forced to rest vs pacing a slower movement? Let's go with the latter.
• For stepping up, try attacking the corner of the box so you don't have to move your foot up and over, especially if you have shorter legs for your box height.
• Prepare by walking the stairs, going for two or three at a time (seriously), then build up to a standard 18" bench, then the 20" box, then the 24" if you're a dude.
• You can try a couple of jumps for power, but don't use that shit in the workout please.
• Do your best to save your rests for the deadlift. Keep moving!

BARBELL

To really get the rest of the body ready before we warmup the deadlift, hit the following for 2-3 rounds of 5 reps:

• RDL
• Bent Over Row
• Push Press
• Good Morning
• Back Squat

Then warmup to higher than the deadlift load you're hoping to hit.

DEADLIFT

• Use the powerlifter version of the deadlift. There's no need to finish every rep with a shoulder roll backwards... especially if you don't want to dump all that tension into the low back
• Just stand up by lifting your chest. Get to full extension with the knees and hips.
• Use your legs. Don't RDL everything. Keep you head in line with your spine!
• Play with grip! Hook grip? Tape your thumbs. Mixed grip?!
• Some people have said using a thinner diameter bar helps! 15kg bars for everyone?
• Keep your work sets manageable and stick with a rest interval (ex: 5 deep breaths)
• Do not grind out any reps and don't let your form go to waste.
• As you get tired turn your deadlift into something similar to a clean pull (setting hips lower and really firing off the quads) to keep momentum going.

COOL OUT

Rest for at least 10 minutes before your performance. Drink your water, use the bathroom, and make sure you have all your tools ready if you require them (hands chalked, belt on, thumbs taped, knee-high socks on, nervous urinations, etc...)

THEN KILL CGO 14.3!

ACTV RCVY or CGO 14.3

If you are a Games Open athlete then we are running heats every 30 minutes starting at 9am at Foundation CrossFit on Saturday 3/15.

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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU (FCF closed)
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Champagne Friday 3/14
ACTIVE REST if you are a CrossFit Games Open athlete
or
CGO 14.3
as many reps as possible in 8 minutes: 10 deadlifts, 61/43kg 15 box jumps, 24/20" 15 deadlifts, 84/61kg 15 box jumps, 24/20" 20 deadlifts, 102/70kg 15 box jumps, 24/20" 25 deadlifts, 125/84kg 15 box jumps, 24/20" 30 deadlifts, 143/93kg 15 box jumps, 24/20" 35 deadlifts, 166/102kg
Since our gym works in kilograms, you have to do these loads at minimum. You only get one barbell for the workout. Collars optional.
Post score to whiteboard/the Cody app.
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Running Shoes

BRING 'EM!

Regardless of the weather expect to be outside running your 400m, unless of course that would agitate an injury.

Otherwise prepare for some more running now that the weather is clearing up more often than not.

Maybe it'll get you excited for the Foundation Run Club coming soon...

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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF 
• CGO 14.4 - Saturday 3/22 @ CFSLU (FCF Closed)
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Thursday 3/13

STAMINA

50-40-30-20-10-20-30-40-50 UB kettlebell swings

UB is unbroken meaning you finish the reps as necessary before moving through the work. If you start the workout with 48 swings, rest and put your kb down, then finish with 2 more, you'll reset at zero until you can do 50 in a row. Don't go for max weight, go as heavy as you can maintain unbroken, technically-proficient sets.

CONDITIONING

7 rounds for time:
7 cast wall walks
400m run

Post time to whiteboard/the Cody app.

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The kettlebell arm bar is great for those with consistent shoulder issues as it fires off the thoracic spine and shoulder in the back, as it opens up the chest and shoulder from the front. Use it for feel, not for maxing out... you still have a kettlebell directly over your skull!

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Gym Bullying?

Jeff P killing CGO 14.2
Jeff P is in the 55+ Masters division in the CrossFit Games Open and placed 7th in the NW for his CGO 14.2 performance during VERSUS III.
---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU
• Friday 4/11 thru Sunday 4/13 - Invictus Athletes' Camp @ CrossFit Marysville

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WOD for Deload Wednesday 3/12

STRENGTH

5x5 bench press

CONDITIONING

10 attempts, each for time:
125m row

Post bench load AND best row to whiteboard/the Cody app.

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Gym Bullies: Don't Make Fun of Me - Gustavo Alfaro (via Boudy and Lee)

The reason most CrossFit gyms do so well is that we have power in numbers. Everyone tall and small, skinny and fat, athletic and deconditioned, can all workout together while having fun and being challenged. We strive to keep our communities all-inclusive and we want to teach all individuals how to start and maintain their own fitness.

Do you have friends who are afraid of being in gym settings for this very reason? Do they find what we do intimidating and therefore don't try us (and other CF gyms) out?

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All Smiles

Cheryl, Teddy, Thao, JP, Julia, and Elle
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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Deload Tuesday 3/11
STRENGTH
within 10 minutes do 100 dips in as few sets as possible
CONDITIONING
every minute on the minute for 15 minutes: a. 5 power clean & jerks b. 10 burpee tuck jumps
Post heaviest power clean & jerk to whiteboard.
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Looking Good, Seattle - The Stranger SLOG
LOOKING GOOD VICTOR AND COURTNEY!
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The Golden Hammer Goes To...

(click to enlarge)

A huge thanks to everyone who participated! A huge thanks to those who volunteered their time to help plan and execute today's events. What fun times!
And congrats to FCF for the win.
---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Monday 3/10
STRENGTH
front squat 3x10
CONDITIONING
as many reps as possible in 20 minutes: 5 chest-to-bar pullups 10 hand-release pushups 15 overhead squats, 20/15kg
Post score to whiteboard/the Cody app.
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How are your OHS and C2B?

BCS demonstrating lockout of an overhead squat Ready for CGO 14.2?! ---- Upcoming Events:

• THIS Sunday 3/9 - VERSUS III: Return of the Jedi
• Also: Daylight Savings Time (Spring Forward!)
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Friday 3/7

ACTIVE RECOVERY

Today is the day to prepare and practice for Sunday's CGO 14.2

Unless you're not participating at VERSUS III in which case you'll do the workout today!

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The FCFCFSLU Warmup for CGO 14.2

• This should take at least 20 minutes!
• 40-stroke warmup row + 2 minutes of medium effort
• Ido's Squat Routine. 10 reps each.
• T-Spine roll, Messiah Stretch (find a partner), and/or Keg Stretch for 2 minutes
• Banded Scap Flow. 10 reps each.
• Sink stretch for 90 seconds or so
• 3 rounds of 10 goblet squats and 10 ring rows and 10 Sotts presses
• 3 minutes of medium-hard effort cardio (row, run, JR, AD)
• 3 sets of 8 strict ring rows. Warmup your kip and chest-to-bar pull-up as well.
• Warmup the weight and pace of execution of your overhead squat to 45/30kg
• Cool out for at least 5-10 minutes before your performance.

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Other selected strategies from around the internets:

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Important VERSUS Info

Here are some details you should know about VERSUS III (our intergym throw down) this coming Sunday at CrossFit SLU:

• Doors open at 9am. A warmup will be posted on the whiteboard for you to hit on your own.
• Athlete Check-in is from 9:15 to 9:45. If you are not checked in at this time you will not compete in the days events.
• During the check-in time you may purchase your awesome VERSUS t-shirts. Limit quantities so get there early.
• The event begins promptly at 10am. Heats will be posted.
• We have THREE EVENTS lined up: The Total, CGO 14.2, and The Course. We understand your concern for "being too tired from the Total" for your CGO performance, but rest assured you'll be okay to do both in that order.
• After the final event the scores will be tallied during our group COOLDOWN led by our own Jessie P and afterward we will have the Golden Hammer Trophy Ceremony.
• Then SOCIAL HOUR: all 21+ athletes will head over to Brave Horse Tavern for some tasty treats.

Bryan D does the Snow Angel

Thursdays are notoriously slow days at the gym. Here are some very informative articles to expand you knowledge!
TRAINING
First off have you seen our YouTube channel? Westside Barbell and Louis Simmons created the Reverse Hyper way back when and have been pushing it's benefits for a long time. The science behind it is coming out and it's looking like all that anecdotal information that Louis is so good at is true!
HEALTH
Then Sarah sent me some interesting thing on OIL PULLING!
RANDOM
Saw this on social media. Pretty cool... could be corny, but it's cool.
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Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.1 - Saturday 3/1
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Thursday 3/6

for time:
50 pistols
40 deadlifts, 61/45kg
30 c2b pullups
20 burpees
10 clusters (full clean + thruster)

Post time to whiteboard/the Cody app.

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VERSUS III VOLUNTEER REGISTRATION

Individuals who are not competing in the intergym throwdown this Sunday should sign up to be volunteers!

We are in need of some helpful hands for the day of the event with duties that may include equipment set-up/breakdown as well as judging for events.

There are three shifts to choose from! Volunteers are welcome to sign up for one or more shifts and we want to reward you with appreciation and gratitude and beer! You can register using the form below or using the sign-up sheet at the gym.

Saturday Workshops

Dear FCFCFSLU Athletes,
This Saturday we will replace all classes with Skill Workshops intended to help you develop better efficiency and technique for each of the normally-scheduled class times. In the past we have called these Skill Intensives, and we may bring these back regularly.

Sheena C during CGO 14.1
9am will be dedicated to snatching smoothly, as well as the minutia that makes the biggest differences. 

Paul J and Patryk M kipping

10am will all about the pull-up. How to develop the strength for your first one, and how to continue to improve on the skill of kipping (gymnastics, frog, butterfly) for faster workouts.

Paolo S in the dip portion of a jerk
11am will focus on the clean & jerk and all the tiny details involved in making this your biggest lift.

team planks
and finally 12pm will spotlight midline stability as a whole, then specifically discuss how this can be magnified to a handstand and handstand pushups.
This is free to all of our members from both gyms and will not cost you a class. Yes, you may show up for all of them. No, there will not be any "workouts". Yes, feel free to bring your instructors coffee.
SEE YOU ALL AT VERSUS III THIS SUNDAY AT CROSSFIT SLU! Please remember that we spring forward an hour this weekend due to Daylight Savings time!
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Upcoming Events:

• DAYLIGHT SAVINGS IS THIS WEEKEND- We "Spring forward" one hour!
• This Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Wednesday 3/5
STRENGTH
jerk 5x2
CONDITIONING
every minute on the minute for 20 minutes: 15 thrusters, 20/15kg 10 toes-to-bar
Post jerk weights to whiteboard/the Cody app.
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The Pussification of America - The Musings of a Funnier Than Average Female
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Gymnasty Skills?

Tomas in a shoulder-flex walk How's your active mobility? Do your snatches suffer from crappy overhead positions? Do you yearn for better gymnastic ability on the rings? Do you have a solid freestanding handstand? If not, you might want to check out the Gymnastic Bodies Seminar that we're hosting at CrossFit SLU this April 19th & 20th. ---- Upcoming Events:

• Saturday 3/8 - WORKSHOP DAY AT FCF!
• 9am - Better Snatching
• 10am - Developing Efficient Strict, Kipping, and Butterfly Pullups
• 11am - Increasing Your Clean & Jerk
• 12pm - Midline Stability & Handstand Pushups
• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29. BBQ to follow!
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

---- WOD for Tasty Tuesday 3/4 STRENGTH 100 dips in as few sets as possible. 10 minute time limit. CONDITIONING 3 rounds for max total reps. 1-minute stations of:

• kettlebell clean, 20/12kg (24/16kg)
• weighted step-up, 20/10kg to 24/20" (25/15kg)
• burpee (hand-release)
• row for calories (AirDyne)
• rest

(SupeRx options)

Post total to whiteboard/the Cody app.

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Easy Recipe: Crockpot Braised Beef Shanks - Balanced Bites ----

Yay Natalie!

Danyel and Natalie on the AirDynes
Unleashed: Natalie Allen: First West Point, Now Washington - Go Huskies
---- Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi - the FCFCFSLU Intergym Throwdown
• All of March - CrossFit Games Open
• CGO 14.2 - This Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Monday 3/3
STRENGTH
front squat 3x10
CONDITIONING
as many reps as possible in 15 minutes: 4 hang squat clean, 50/35kg 8 shoulder-to-overhead, 50/35kg 12 pullups
Rx = 50/35kg, Rx+ = 61/45kg, SupeRx = 70/50kg
Post score to whiteboard/the Cody app.
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Move For Those Who Can't - CrossFit Games
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CGO 14.1

RSVP FOR YOUR HEATS AT CFSLU TODAY!

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The suggested FCFCFSLU warmup for CGO 14.1 is:

• first ~10 minutes: Work that double under ladder and or rowing (since it emulates the snatch)
• Mobilize your problem areas if t-spine, shoulders, overhead position, back, hamstrings, and lower leg.
• Thacker A + Thacker B. 3 reps each movement with an empty bar.
• Work up to a heavy single power snatch
• During your rests work on doing ~10 pushups + alternating three-legged dogs. Do these as reps, not as a stretch.
• Bring the barbell to your working weight of 35/25kg.
• Hopefully you're sweaty.
• Cooldown for at least 5 minutes before your heat!
• Kill CGO 14.1!

---- Upcoming Events:

• CGO 14.1 - Saturday 3/1 @ CrossFit SLU
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III) @ CrossFit SLU
• CGO 14.3 - Saturday 3/15 @ Foundation CrossFit
• CGO 14.4 - Saturday 3/22 @ CrossFit SLU
• The Finale CGO 14.5 - Saturday 3/29 @ Foundation CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi (Register here)
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Saturday 3/1

CGO 14.1 (aka CGO 11.1)

as many reps as possible in 10 minutes:

30 double unders

15 power snatches, 35/25kg

Compare to 31JAN2014. Post score to whiteboard, the Cody app, and games.crossfit.com.

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Coaching Roundtable: CrossFit Open 14.1 Tips and Advice - Tabata Times

Community MWOD - Open 14.1, Prep, Strategy, and Survival Tips with Carl Paoli, Diane Fu, and Kelly Starrett.

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