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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Packed shoulders

A sturdy shoulder position will yield way better results with your Turkish Get-up.

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WOD

"The Stuttering Turk" (Beta)

6 rounds for time:
5 floor presses, 24/12kg
5 overhead rolling situps, 24/12kg
5 overhead lunges, 24/12kg
10m waiter's walk
5 front squats, 24/12kg

SupeRx is switching sides each round.

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Check out the skills and mastery of control here:



0:17 strict muscle-up to L-sit
0:28 planche
0:39 iron cross
0:44 inverted hang
0:52 shoulder stand
0:53 to 1:01 pushup to handstand
1:08 showmanship!
1:18 back lever

Which of these skills do you possess? Which ones are now goals?

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Fueling Performance

"Go eat some good food!"

That's the exclamation we usually remind you on your way out of the gym every day. We really mean we want you to eat some clean, good food like "meat and veggies, seeds and nuts, some fruit, little starch and no sugar".

CrossFit is tough business and can drain a bunch of energy from you (which is why I ended up taking a nap in the fetal position immediately after my first attempt at the FILTHY FIFTIES nearly five years ago). You need to refuel with not only the proper quality, but with the proper quantity.

Trying the Paleo Diet is going to work wonders for a lot of you. One thing that can occur is not eating enough. You might be used to drinking Organic Valley chocolate milk post-WOD which contains 170 cal of fuel per cup. Now let's assume that after workouts you like raw broccoli. It would take over 600g of raw broccoli to match that cup of milk! That's 1.34lbs of broccoli that you're probably not going to eat.

What I'm saying is because processed foods are so dense and real food is not, you need to eat more food more frequently.

For those who are feeling weak and fatigued and energy-zapped, guess what? YOU ARE!

We need to make sure you getting enough calories to sustain your CrossFitting lifestyle. It doesn't matter if it's carbohydrates, proteins, or fats- it matters if you can keep enough gas in the tank.

Now go eat some broccoli.

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WOD

for distance:
tabata sprints

Yay for more running WODs!

Post results to comments.

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Usain Bolt's 19:19 200m sprint: