Barbells Await You

Ready for Max Week?

Tests on tap this week:

• back squat 1RM/3RM
• HELEN
• heavy snatch
• heavy clean & jerk
• ISABEL
• GRACE
• push press 3RM
• KAREN
• 5k row
• deadlift 3RM
• CGO 14.2
• ME handstand
• ME kneeling medicine ball throw
• ME broad jump

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a 1RM back squat. 3RM if you've been in the gym for less than 6 months.

CONDITIONING

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 02APR2014. Post barbell load and time to whiteboard/the Cody app.

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The CrossFit Games Regionals for 2014 Started this past weekend. Checkout http://games.crossfit.com/ for video of the entire weekend's results and videos of the event. South East, North Central, Latin America and Canada West all finished.

This coming weekend will be the North West (!!!), Central East, Canada East, Europe, and Australia.

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Oldie, but goodie:

James "OPT" Fitzgerald was the first CrossFit Games Champion, owner of Optimum Performance Training and now head coach for the Phoenix Rise of the NPFL.

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Deload Week

Jeff P

-- Upcoming Events:

• CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
• VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
• Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.

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Workout for Deload Week Monday 5/5

STRENGTH

back squat 7x3

CONDITIONING

10-to-1:
deadlift, 100/65kg
kettlebell press, 20/16kg (per side)
ring row

This workout is not for time, but keep rests to a minimum.

COOLDOWN

5 attempts at a ME L-hang

Post back squat to whiteboard/the Cody app.

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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.

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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The CrossFit Games Open Starts This Week!

THE CROSSFIT GAMES OPEN STARTS THIS THURSDAY! The CrossFit Games Open season is upon us. Although some of you may fear the word "competition", there's nothing to worry about. We want you to treat this as a benchmark. Plenty of folk have seen numerous gains from simply joining in on the experience. It's a great way to gauge where you current fitness levels are and where they can be with hard work. A large gaggle of athletes from CGO 2013 will be retesting their fitness this time around... and obliterating those old standards. Take the time to research this and then register: http://games.crossfit.com/ Since this participation goes WORLDWIDE with CrossFitters, we plan to host events each week for each of the five workouts, starting this coming Saturday 3/1. At CrossFit SLU we will run heats every 30 minutes for the first workout from 9am to 12pm. Foundation CrossFit will be closed. Please look below for the dates of the events. Even though you may not be officially participating, this will still be open to all our members! The catch: you still have to RSVP for a heat time, and warmup (which will be posted online) will be on you! Volunteers for judges would be awesome. Volunteers of Judges with Certificates would be even more awesome! Details about heat reservation will be posted shortly. ---- Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.1 - Saturday 3/1 @ CFSLU
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III) @ CFSLU
• 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 Monday 2/24
CONDITIONING
every minute on the minute for 10 minutes: 3-position snatch
STRENGTH
front squat 3x10
ACCESSORIES
2-3 rounds of: - 10 snatch-grip shrugs (ideally using heaviest snatch weight) - 10 hip extensions - 20 sec samson stretch, R - 20 sec samson stretch, L - 10 ab rollouts (any variation)
Post heaviest snatch load to whiteboard/comments/the Cody app. ---- Seattle Affiliate League Season 2.0 just wrapped up yesterday, with the final workouts being held at CrossFit SLU. What fun times! Here are how the teams finished:

And here's a great article on competition prep from PsychologyWOD (via Blair) ----

TGI BLUE F

Mark, Ann-Marie, and Amy discussing how awesome our Seahawks are

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for BLUE FRIDAY 1/17 - Wear your SEAHAWKS gear to the gym!

CGO 12.4 aka CGO 13.3

as many reps as possible in 12 minutes:
150 wall ball shots, 20/14#
90 double unders
30 muscle-ups

Compare to 29MAY2013.

Post score to whiteboard/comments/the Cody app.

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Squat Deep

Sarah M

Full range of motion is healthy range of motion.

With the front squat ankle, knee, hip, and back mobility play an important part in keeping the bar in proper placement.

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• Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU at 5pm.
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Blue Monday 1/12 STRENGTH

work up to a heavy 5-rep front squat* within 10 minutes

CONDITIONING

5 rounds for max reps:
40 seconds of thrusters, 45/30kg
20 seconds of rest
40 seconds of pull-ups
20 seconds of rest

Post score to whiteboard/comments/the Cody app.

* This is not a max. Find a load that is heavy, but completely doable. Do not fail a rep.

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A VERY Important Announcement...

Thanks for watching and please don't hesitate to ask Julia or anyone on staff any questions!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Max Week Thursday 1/2
STRENGTH
establish a 1RM jerk within 20 minutes*
*2RM for anyone with 6mo or less experience
CONDITIONING
"20/14"
4 rounds for time: 20 wall ball 20/14# 15 situps, 20/14# 10 log tosses, 20/14# lap around the block
Carry the dynamax ball with you during the run.
Post jerk and time!
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2014 CrossFit Games Open and Regionals Schedule - CrossFit Games
Registration for the CGO opens January 15th!

CFT This Saturday

There will be a CrossFit Total this Saturday at 2pm at FCF. If you'd like to participate this gives you the chance to find your 1RM back squat, 1RM strict press, and 1RM deadlift.

AB

We're not going to run it the traditional way, but more like the #Occupy Strength way by putting you in smaller groups and giving you 20 minutes to establish each of your loads. You and your group will be responsible for changing out weights and cheering each other on.

This will be open to all members of Foundation CrossFit and CrossFit SLU. Non-members may participate for $20 cash.

What I'll need from you:

1. If you'd like to participate, I need you to comment below (or email me) your best loads in each of those lifts (back squat, press, deadlift)
2. About 2 hours of your Saturday. You can come in an hour prior to 2pm to get in a long warmup. The more prepared you are, the better your attempts will be! 

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WOD for Wednesday 7/31

STRENGTH

press 5x3

CONDITIONING

21-15-9 reps for time:
front squat
handstand pushups

You choose the load on the bar. Post time to whiteboard/comments/Cody.

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Three-Peat for Froning

The 2013 CrossFit Games brought us a third consecutive win for Rich Froning Jr. Samantha Briggs wins the Individual Ladies. Hack's Pack repeat Team Champs!

photo courtesy CrossFit.com

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WOD for Monday 7/28

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for quality:
kettlebell clean & press
pullup

Choose a challenging but doable load for the kettlebell, and the most strict but doable version of the pullup.

Post results to whiteboard/comments/Cody.

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Morning Classes Cancelled

Sorry 6am-ers, 7am-ers, and 8am-ers: NO CLASS TODAY! We're short-staffed so morning classes are canceled for the day.

Remember to RSVP for your classes!

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WOD for Thursday 7/26

"TEST 3"

tabata squats

no rest, then

max muscle-ups in 4 minutes

Muscle-ups may be done on the bar or rings.

Score = tabata squat score multiplied by total muscle-ups. Compare to 01JUL2011.

Post results to whiteboard/comments/Cody.

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Study!

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Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

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WOD for Freestyle Friday 6/7

"FRAN"

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

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

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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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PaleoRx 2013: The Last Week

And it's also max week!

Wrap-up party is THIS SATURDAY!

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WOD for Max Week Monday 5/13

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Compare to 08APR2013. Post max squat and time to whiteboard.

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Welcome to the CrossFit Games Open 2013.

Welcome to the CrossFit Games Open 2013.

Our teams will compete in an "Open Throwdown" every week. Here we will compete for your official score, which will be verified by us, and posted up on the leaderboards.

• CGO 13.1 - Friday 3/8, 7pm @ CrossFit SLU
• CGO 13.2 - Saturday 3/16, 12pm @ CrossFit SLU
• CGO 13.3 - Friday 3/22, 4-8pm @ CrossFit SLU
• CGO 13.4 - Saturday 3/30, 1:30pm @ Foundation CrossFit
• CGO 13.5 - Friday 4/5, 7pm @ CrossFit SLU.

Friday the 5th will be our End of the Open celebration party!

If you cannot make it to the Open Throwdowns, please contact me.

We're running it this way so that everyone can perform in a competition setting with proper judging by peers, as well as your normal training staff. You can become a judge here.

We highly recommend going through this course as it will not only allow you more opportunity, but you'll become a better athlete with a deeper understanding of what your trainers do on a daily basis.

Otherwise we're going to have a great time pushing ourselves to the limit, breaking personal records, and setting new expectations for ourselves.

Further reading:

• CrossFit Games - Foundation CrossFit team page
• CrossFit Games - CrossFit SLU team page
• GymnasticsWOD.com
• MobilityWOD.com
• Fitr.tv
• The Outlaw Way

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Frequently Asked Questions

* last updated Thurs 3/7 *

Why can't I do this when I want?

We need to have you judged properly and you'll thrive in a competition setting vs. the everyday gym-going experience. Scores need to be entered into the system by Sunday.

Will these Throwdowns count towards my membership frequency?

Nope, as these are out-of-class times.

Anymore questions? Ask away!

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BBShrugged, Back Levers, Cardio, and EA

Enjoy Episode 47 of Barbell Shrugged: How To Prepare for the 2013 Reebok CrossFit Games and When to Peak For Competition

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WOD for Valentine's Day 2/14

STRENGTH

play with the back lever for 10 minutes

hang clean 12x2

CONDITIONING

3 rounds:

• 500m row for time
• 2 min max calories on AirDyne
• 800m run for time
• 30 sec max burpees

2:1 rest after each effort. Example: you row a 1:30 500m, you rest for 3:00 before attempting 2 minutes on the AD. You'll always rest 4 minutes after the AD. So on and so forth.

Post hang clean to whiteboard.

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I'm Not Trying to be That Diesel - Elizabeth Akinwale

via King CF

I had the pleasure of meeting Ms. Akinwale this past weekend at the Outlaw Camp!

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Ponies and Ahnuld

Morgan T

Aimee P

Would you rock a shirt like this? We could do Physical Education class-style tees next!

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WOD

back squat 3x5

then

as many rounds as possible in 14 minutes:
7 ring pushups
14 situps
21 kettlebell swing to goblet squat

Post results to whiteboard!

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What To Expect From 2013 Open and Beyond - CFG Analysis

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DT

Sam H was the last one mobilizing post-"CINDY" so she kindly let us take her grad picture

This past Saturday we had 20-something people graduate out of FOUNDATIONS! You've noticed some newer faces in the gym, so don't be afraid to introduce yourselves.

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WOD

"DT"

5 rounds for time:
12 deadlifts, 71/50kg
9 hang power cleans, 71/50kg
6 push jerks, 71/50kg

compare to 25MAR2011. Post time to whiteboard.

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Top 10 Moments from the CrossFit Reebok Games - Shape

Is this a good thing or bad thing?

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A house or pyramid?

B-Paq

Which shape is Brian showing? Which is the better position?

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"ISABEL"

for time:
30 snatches, 60/45kg

compare to 10FEB2012. Post times to whiteboard.

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REPEAT CHAMPS!

Both individual champions from last year, Rich Froning and Annie Thorsdottir, retain their titles and become the first ever repeat champions of the CrossFit Games.

We also saw former CrossFit Games individual competitor Tommy Hackenbruck leads his team "Hack's Pack Ute" to the Affiliate Cup gold.

courtesy CrossFit.com

• Individual Men
1. Rich Froning
2. Matt Chan
3. Kyle Kasperbauer
• Individual Women
1. Annie Thorsdottir
2. Julie Foucher
3. Talayna Fortunato
• Teams
1. Hack's Pack Ute
2. SPC CrossFit
3. Diablo CrossFit Anejo
• Masters Men (45-49, 50-54, 55-59, 60+)
1. Gene LaMonica, Gord Mackinnon, Tim Anderson, Scott Olson
2. Scott DeTore, Brian Edwards, Rick Rodriguez, Derrick Hill
3. Eric Bartlett, Peter Ryder, Garry Jones, Christopher Kulp
• Masters Women (45-49, 50-54, 55-59, 60+)
1. Lisa Mickkelsen, Susan Habbe, Marnel King, Mary Schwing
2. Tracy MacEachern, Mary Beth Litsheim, Annie Michel, Betsy Finley
3. Cindy Briggs, Elaine Polito, Charm Mathis, Lois Charlton

For those that watched, what was the most inspiring moment? Have these events bolstered your excitement in your own training?

Our benchmark WODs will continue for the next couple of weeks... Hope you're ready for what's to come!

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WOD

"ELIZABETH"

21-15-9 reps for time:

clean, 60/45kg

ring dip

You may use whatever style clean you like, as long as it starts on the ground and ends on the shoulders in a fully standing position for every rep. compare to 20JAN2012.

See the workout performed during the final day of the 2012 CFG:

women

men

Post results to whiteboard.

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Catch up with all the results from the Games here and here.

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