Mmm Paleo

PaleoRx 2014 started yesterday!

Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.

• More info: http://paleorxchallenge.com/
• Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

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Volume Week Tuesday 4/29

STRENGTH

deadlift 5x3

Go heavier than last week and rest exactly 90 seconds between sets.

CONDITIONING

as many reps as possible in 25 minutes:
70 double unders
60 burpees
50 deadlifts, 61/45kg
40 strict pullups
30 box jumps, 30/24"
ME clusters (full clean + thruster), 61/45kg

Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.

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New videos on our YouTube channel!

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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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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.

HBD TL!

Man of the Hour

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• Yoga today at 2:30pm with Gaylin. RSVP!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Tasty Tuesday 10/22

"TONY'S DIRTY THIRTY"

as many reps as possible in 35 minutes*:
30 box jumps, 24/20"
40 kb swings, 24/16kg
50 pullups
60 wall ball
70 lunges
80 v-ups/sit-ups
90 sec active hang
100+ burpees

*Previously capped at 30 minutes.

If you finish 100 burpees within the timeframe, keep going.

Compare to Oct 22, 2008- FIVE FULL YEARS AGO! Post total reps to whiteboard/comments/Cody.

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See! We were playing with L-hang toes-to-bar for a while!

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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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Jump For Joy

HBD BCS!

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WOD for Wednesday 8/6

STRENGTH

establish a 1RM power snatch within 15 minutes

CONDITIONING

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

17 minute time limit. Post results to whiteboard/comments/Cody.

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3 Reasons to Get Upset About CrossFit - Huffington Post (via)

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One-Arm Burpees, CFG2013 Tickets SNAFU

In the above picture, Ann-Marie is working a one-arm burpee due to a football injury. We can scale any movement when you guys ask!

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WOD for Tuesday 5/14

GYMNASTICS

3 attempts to find your max handstand

CONDITIONING

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

Compare to 11APR2013. Post best handstand and time to whiteboard/comments/Cody.

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Well that was quick. The CrossFit Games tickets went on sale this morning at 10am, sold out the Gold Level tickets by noon, and are now completely sold out*.

For those who want to catch it on tv/online, it'll be streamed the entire time!

Otherwise, the best option is to see the NW Regionals in person this May 31st thru June 2nd. You can still buy tickets here. It's in Kent at the ShoWare center.

* You can still purchase CFG tix online here. But don't.

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Extracurricular Cardio 5/14

RUN, ROW, BIKE/AIRDYNE

3 x 8 minute intervals (4 minute recovery between intervals)

Work for max speed/distance on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt. ROW: Set drag factor between 120-140.

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

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). It is not considered a class to utilize the equipment once given the okay by the trainer.

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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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The Batman Split

as seen on MobilityWOD

Featuring BCS, Brian T, Raul, and Corey who especially likes it!

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WOD for Wednesday 2/13

for time:
400m run
50 wall ball, 20/14#
50 ring rows
75 double unders
400m waiter's walk
50 pistols, alternating
50 kettlebell snatches
400m farmer's walk, pair of 24/16kg
75 double unders
50 hand-release pushups
50 box jumps, 30/24"
400m run

Post results to whiteboard.

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IOC Wrestling Decision Unfair, Wrong - ESPN

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#RacksOnRacksOnRacks

Zeb

What steps do you take to lock a bar out in the overhead position?

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WOD

for time:
70 overhead bumper lunges, 20/10kg
60 situps
50 ring dips
40 chest-to-bar pullups
30 handstand pushups
20 squat thrusts

What was the easiest of the skills? What was the most difficult?

Post results to comments!

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Registration is LIVE

We're just putting the finishing touches on the Nutrition Challenge!

If you plan to participate in the challenge that starts this coming Monday, REGISTER HERE NOW. And think about the Goals you would like to achieve in the next six weeks. We will be asking for detailed Goals!

For starters, here are some of the basic details.

Prior to the challenge:

• Register online. $30 enables eligibility to win prizes throughout the challenge, as well as getting your very own limited-edition Paleo RX t-shirt!
• Take a "Before" picture. You can do this on your own or at the box. It will only be seen by you and by judges.
• Participate in some benchmark WODs at the beginning and end of the challenge to gauge improvement.

During the challenge:

• EAT REAL FOOD!
• Log your daily food intake and scores.
• Motivate each other to eat better, go farther, push harder, laugh, smile, etc.
• Win prizes for eating according to our guidelines, and winning our weekly mini-challenges!

At the conclusion of the challenge:

• Take an "After" picture and compare it to the "Before"- see and feel the difference.
• Repeat the benchmark workouts.
• Feel awesome that you made it and accomplished much.
• Have your rad body ready just in time for the summer solstice on June 17th

Questions, comments and concerns about the challenge? Email challenge@foundationcrossfit.com!

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WOD

"OOPS."

for time:
10 chest-to-bar pullup
20 wall climbs
3 laps around the block
40 knees-to-elbows
50 jumping pullups
60 lunges
7 hills
80 lunges
90 box jumps, 24/18"
100 squats

SupeRx = 10 muscle-ups and 20 wall climb handstand pushups.

Post results to comments.

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Navy SEALs Hardcore Workout - The Daily Beast

The workout methodology described within sounds eerily familiar, no? We train for life, not fads.

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Thursday

Mobilizing in random places!

Wherever you are right now- hit the chair stretch for two minutes RIGHT NOW!

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WOD

as many reps as possible in 2 minutes for each exercise:

• double unders
• kettlebell swings, 24/16kg
• clapping pushups
• handstand pushups
• clapping pushups
• kettlebell swings, 24/16kg
• double unders

There is a 1 minute rest after each exercise. Kettlebell swings are done Russian-style.

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My Fitness Program Can Beat Up Your Fitness Program - CrossFit Oahu

Springtime

I'm calling it now! With the weather clearing up (and hopefully STAYING clear), we will be doing more stuff outside.

That means more running up and down Pike Street, more time at Bobby Morris Playfield, movement across Cal Anderson Park, the 10th Ave "death steps", broad jump burpees, medicine ball "chuck-'n-runs", sled & tire drags, sprinting, fireman carries, among other outdoor shenanigans that you love and miss.

We will not stop until every one of us is asked "What are you doing?!" by someone walking on the street.

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WOD

Tony says "Toodaloo M***********!"

for time:
470m bumper carry
60 squats w/ bumper
100m waiter's walk
30 push press, 20kg/15kg
100m run
15 squat cleans, 60kg/35kg
100m run
30 burpees
100m run
30 wall ball, 20lbs/14lbs
100m run
60 double unders

Once you start the workout, you cannot put the bumper plate down until you reach the push presses, otherwise you must redo the work.

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There was a CrossFit Total at Urban CrossFit this past Saturday. Mike S. came by and represented the gym with a total of 410kg/902lbs:

Amazing job dude!

Chipper + SDLHP/PP

Yesterday Adrian and I did an untimed version of the "CHIPPER" workout:


we changed these:
50 kb sldl (originally supposed to be 50 back ext)
30 snatches, 95 lbs (originally supposed to be 21 snatches)


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Today I taught the amazing Claire how to properly deadlift, which turned into a sumo deadlift, which then progressed into a sumo-deadlift high-pull. At which point I put her under this:

10-9-8-7-6-5-4-3-2-1 rep rds for time
SDLHP, 35 lbs
Push Press, 35 lbs

12:11

Wonderful work Claire!

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Lastly, here's a video of an olympic lifter jumping an amazing 150cm (about 5 feet!)