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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Head to Head

a rowing battle The CrossFit Games Open starts Thursday and it's not too late to sign up! You can do that here. Here's our current roster:

31 amazing athletes! Did you know: CrossFit Bellevue will be hosting the CGO 14.4 announcement on 3/20. Get your spectator ticket to watch it in person here. ---- Upcoming Events:

• Saturday 3/8 - Skill Workshops @ Foundation CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi @ CrossFit SLU
• 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

---- WOD for Tasty Tuesday 2/24 STRENGTH 100 dips for fewest sets possible. 10 minute time limit. CONDITIONING Within 3 minutes row 500m then complete as many double unders as possible in the remaining time. Rest 1 minutes. Repeat for 5 cycles. Score = total double unders. Post score to whiteboard! ---- 20 Kitchen Hacks - Mama Natural (via Amy C) Do you have any cool kitchen hacks to share? ---- GOP Lobbyist Behind Anti-Gay NFL Bill Has a Gay Brother - Huffington Post NICE WORK JIM! You sir, are truly a badass motherfunker. We stand by our LGBT family. Besides, there are more pressing matters at hand than what goes on when professional football players shower. ----

Become Supple.

Melissa F and Devin M

The Mobility Class begins Thursday 7am and 6:30pm. It will be free to all members, and not count against your membership until December.

Become supple.

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• Mobility Class begins today at CFSLU. Thursday here at FCF.
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here. LESS THAN 7 SPOTS LEFT!
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Working Women's Wednesday 10/23

• bench press 5x3
• EMOM for 12 minutes: clean + jerk + BtN jerk

Post results to whiteboard/comments/Cody.

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Workout Habits You Should Drop Now - Huffington Post (via Lillian S)

Thoughts?

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Flat Backs

Melissa F

As simple as it is, box jumping can lead to injury if you don't have knees and toes tracking in the same line, as well as landing with a flat back.

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• Register for the CrossFit Total at FCF on Sat 9/14 here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

Barbells For Boobs is coming soon! ----

WOD for Champagne Friday 9/6

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"


Compare to 14MAR2013. Post results to whiteboard/comments/Cody.

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The 10 Things That Will Happen When You Begin CrossFit - Huffington Post

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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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So Who Else Likes the AirDyne?

Tony & Mario do

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WOD

Shankle Complex

then

establish within 15 minutes:
push jerk 1RM

then

10-to-1 for time:
double kettlebell front lunge
double kettlebell swing
toes-through-rings

The kettlebells must be held in rack position during the lunge. KBS is Fluid-style. Post jerk and time to whiteboard.

Post results to comments!
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Free fall from space?! Yesterday Felix Baumgartner hit Mach 1.24 (833.9 mph) and became the first person to reach supersonic speed without traveling in a jet or a spacecraft after hopping out of a capsule that had reached an altitude of 128,100 feet above the Earth.

• Felix Baumgartner Completes Record-Setting Jump - Huffington Post
• www.redbullstratos.com

Amazing.

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