Just Swangin'

Blair S, Lyndsay C, and Karen B

Focusing on explosive hips and quickly-inserted hands (haha) make for better kettlebell lifts.

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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 WOD for Wednesday 10/2

STRENGTH

bench press 5x3

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press

*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber. Post results to whiteboard/comments/Cody.

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Top Ten Bench Press Variations - Charles Poliquin
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Pullup/Pushup/Squat

"Amandi", Lyndsay, Lee, Garit, Kristin, Francine

Repeat for 1/3 of an hour.

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You should've known it was coming!

WOD

"CINDY"

as many rounds as possible for 20 minutes:
5 pullups
10 pushups
15 squats

compare to 13OCT2011, your Foundations Graduation, or AB's PR of 27 Rx. Post score to whiteboard!

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1. Top 10 Pitfalls to Weight Loss: Don't Make These Common Mistakes - Charles Poliquin
2. Clean Mass Gain: A Case Study - Catalyst Athletics

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Run Club/Run Class/Barbell Class?

AW front and center

While we prep for the next running program, who would be up for a Foundation CrossFit Run club/class? We could meet once or twice a week- and for those who who rather lift at that time, a Barbell class at the gym.

Good idea? Let us know!

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WOD

within 25 minutes establish a 3RM front squat.

then

5 rounds of:
5 squat clean & jerks
50m sprint

Choose a doable barbell load where you are smooth and speedy. Also: SPRINT! Your rest is as long as it takes to walk the 50m back to your barbell. Post loads used to the whiteboard!

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Ten Things We've Learned About Squats - Charles Poliquin

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