Weightlifting Tuesday

Isaac M

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Upcoming Events:

- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.
- 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 heavy snatch
15 minutes to establish a heavy clean & jerk

CONDITIONING

"ISABEL"

for time: 30 snatches, 61/43kg

or

"GRACE"

for time: 30 clean & jerks, 61/43kg

If scaling, use about 60% of your 1RM.

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

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Action-Packed Weekend!

REMEMBER WE ARE HOSTING THE CROSSFIT KETTLEBELL COURSE THIS WEEKEND- We will be closed on Saturday, but feel free to run down and join the CFSLU classes!

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Last Year's Cretus Crew

Cretus Ex Duellem is upon us! We have a number of both FCF and CFSLU athletes competing this weekend: AB, Anastasia, Ann-Marie, Jeff P, Julia A, Mike P, Robyn S, Ryan S, TL, and Vicky O representing Teams, Masters, and Open!

Friday's Schedule:

• 12pm - Lady Teams first event
• 1pm - Men Teams first event
• 2pm - FireBreathers first event
• 3pm - Masters & Open first event
• 5pm -  FireBreathers second event
• 6pm - CrossFit Swap Meet: bring clothes, equipment and training tools to sell, barter, and trade!
• 7:30pm-ish - Closed for the night

Come out and support! Saturday and Sunday's schedules will be posted as soon as we know!

Stay updated with us on Instagram and Twitter!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Champagne Friday 1/24

"RUNNY ISABEL"

6 rounds for time:
5 snatches, 67% of 1RM
800m run

Post time to whiteboard/comments/the Cody app.

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Chris Kresser MS will be at our neighborhood book store Elliot Bay Book Company this Saturday at 2pm. A great paleo resource if you aren't familiar.

Thanks to Lillian Z and Sarah M for the heads up!

http://www.elliottbaybook.com/event/chris-kresser-ms-lac

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Warming Up Your Snatch*

Julia A, Sheena C, Gaylin R

What's your favorite method? Burgener warm up, Thacker A & B, Arnold Method warm up, Snatch Positional Stretches, etc?

*hehehe

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Champagne Friday 10/11

"ISABEL"

for time:
30 snatches, 61/45kg

Compare to 28MAY2013. Post time to whiteboard/comments/Cody.

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Master Sommelier Chris T!

Chris T received a very prestigious award yesterday: he became a Master Sommelier.

"In order to even sit for the master sommelier diploma exam, candidates must have first completed an introductory course and passed the certified and advanced sommelier exams. The master’s exam consists of three parts: an theory examination, a practical wine service examination, and a blind tasting of six wines. During the tasting, the candidate has 25 minutes to identify the vintage, grape variety(s), country, region and appellation of the wine. From 2003 to 2011, the pass rate for the exam has been as low as 3.5 percent and as high as 16 percent. Averaged out, fewer than 12 percent of candidates pass the exam." (via Seattle Met)

Read more:

• Sip Northwest
• Wine Business
• Eater Seattle
• Kirkland Patch

Congratulations Chris!

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WOD for Tasty Tuesday 5/28

"ISA-GRACE"

for time:
30 snatches, 60/45kg
30 clean & jerks, 60/45kg

OR

"ISABEL"

for time:
30 snatches, 60/45kg

Compare to 22MAR2013. Post results to whiteboard/comments/Cody.

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We have a handful of athletes performing this Saturday, June 1st. They'll be participating in the 2013 Freak Show Open Championship at Sam Benn Gym in Aberdeen. Come support!

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The First Mobility WOD

Did you pass the entire 10-minute Paleo Chair test?

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WOD for Champagne Friday 3/22

"ISAGRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

OR

"ISABEL"

for time:
30 snatches, 61/45kg

compare to 30AUG2012. Post results to whiteboard.

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The Future of Food - The Gates Notes

"How food scientists are reinventing meat - and how it can benefit everyone."

Man-made food vs. Mass-produced natural food vs. Organic, sustainable food.

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#ChampagneFriday: KARABEL, Holiday Party

Come join us for our annual holiday potluck! Meet your fellow athletes, play a few games, indulge in each other’s culinary decadences, and imbibe of the drinks that make us giddy! Also: wear something nice! It'd be fun to see people out of their workout element.

The fun starts at 5:00pm and will go until whenever you decide you’re done! This is a potluck, so bring a tasty dish to share with the group and adult beverages if you must let your hair down! We will have some activities and games and no holiday party would be complete without a white elephant gift exchange. So, if you have a present from Christmas that you’d be pleased as pie to part with, wrap it back up and bring it to see if you can score something better. Otherwise, if you’d like to participate, the cap for gifts will be $15 max.

Remember there is limited street parking in the area. Capitol Hill parking on a Saturday will suck. Plan ahead!

Please spread the word to your fellow athletes. We look forward to seeing all of you there!

*Saturday's WOD will be a repeat of the "12 Days of CrossFit" (at both gyms) so if you missed it the first time, here's your chance!

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WOD

"KARABEL"

10 rounds for time:
3 snatches, 61/45kg
15 wall ball, 20/15#

Post time to whiteboard!

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Make Your Life Better: Get Horizontal - CrossFit Journal

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Prepping Your Overheads

PREP YO' MOVEMENT!



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WOD

"ISA-GRACE"

for time:
30 snatches, 60/45kg
30 clean & jerks, 60/45kg

OR

"ISABEL"

for time:
30 snatches, 60/45kg

A squat is not required for any of the Olympic lifts. Compare to Friday 10FEB2012. Post time to whiteboard.

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The Biggest Shoulder Problem of Them All - MobilityWOD

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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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EMOM ISABEL

Scarr

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WOD

"EMOM ISABEL"

every minute on the minute for 15 minutes:
2 snatches

Find a lift that you can maintain for the entire 15 minutes. For every missed lift do 5 slam balls, 30/20# after the 15 minutes of snatching. Post results to comments.

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We need limber backs. Keg stretch yourself often, especially if you have the dreaded human camel back.

• http://journal.crossfit.com/2010/07/kstarr-2min-4.tpl
• http://youtu.be/mhJvi7walg8

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Vote For Our Chef!

Vote for Jake, one of our afternoon athletes, is up for a local competition:


Seattle's Hottest Motherf*cking Chef (I fancied it up a bit)

Show your support and vote for the La Bete* chef and fellow CrossFitter!

Vote here: http://seattle.eater.com/archives/2012/02/09/vote-hot-chef-round-7-vorono-thornhill-sexton.php

See La Bete's Yelp! page here: http://www.yelp.com/biz/la-bete-seattle

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WOD

"ISAGRACE"

for time:
30 snatches, 60/45kg
30 clean & jerk, 60/45kg

or

"ISABEL"

for time:
30 snatches, 60/45kg

or

"GRACE"

for time:
30 clean & jerks, 60/45kg

or

"CGO 11.3"

as many reps as possible in 5 minutes:
1 squat clean, 75/53kg
1 jerk, 75/53kg

Post results to comments and explain why you chose what you did!

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Pao and I play videogames, then re-enact them!

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Ladies' Snatches

Ladies murdering some serious weight!

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WOD

"ISABEL"

for time:
30 snatches, 60/45kg

compare to 11MAR2011. Post time and loads to comments!

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Where Are They Now? Diseases That Killed You in Oregon Trail - Kotaku

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Snatch Face

I wanted to post about what full extension looks like, but these snatch faces were way better...

Let's vote: who's got the best one?

Emma

Amber

Jake P

Sameer

Sandi

Sarah M

S. Savage

Tim B

What say you?!

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"ISABEL"

for time:
30 snatches, 61/45kg

Snatches can be full squat snatches or power snatches, but every rep must start on the ground.

compare to 03DEC2010 or 26NOV2010.

Post results to comments!

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Are you signed up for the 2011 CrossFit Open yet?

Brandon, Joey, Mark B, AB, AW, Tony, and Paolo are all signed up.

When are you going to?

IsaGrace?

Here's a great quick video article from The CrossFit Journal. Click the picture or the link below to view it. You'll need a CFJ Subscription to view it.

The Burgener Warm-Up

Check out the free written version here.

REMINDER!

1. Scoop (Down & Up)
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Landing
5. Snatch Drop

All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).

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WOD

"ISABEL"

for time:
30 power snatches, 60/44kg

and/or

"GRACE"

for time:
30 power clean & jerks, 60/44kg

compare both to last Friday the 26NOV2010.

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And as promised... your AT HOME WOD!

measure out a distance of (about) 30'.

as many rounds as possible in 15 minutes:
broad jump, 30'
duck walk, 30'
10 pushups
20 situps
30 squats

Wishlist: CrossFit gear

Tis the holiday season! The other day we talked about the discount you can get from The Shoe Mart. Let's chat about other things we can utilize within CrossFit:

DISCLAIMER:
By NO means are we telling you that having all this gear will make you a better athlete. We're NOT saying go out and buy all of these things or you'll suck. You've become a better athlete because of your dedication to fitness (and because you have the best trainers in the world). We just want to share some apparel ideas with you since the holidays are approaching.

BTW your trainers like gift cards and coffee (;

Building Your Own Home Gym
The CrossFit culture started out NOT in big warehouse spaces, but in garages (ourselves included). You won't always be able to make it in the gym, but you should have a contingency plan for your fitness.

• gymnastics rings. You can set these up over anything. Rogue makes a an excellent doorway setup.
• Our gym uses the following: Rogue, Xtreme Rings, AgainFaster, EXF
• a jump rope. Any jump rope. Cool ones here, here and here.
• a kettlebell. 16kg for gents, 12kg for ladies. Unless you're J. Evans, in which case you'll need two 32kg kbs. You can hopefully find one at a Play It Again Sports near you.
• rubber bands aka jump/stretch bands. You've learned how to mobilize at the gym and by watching all the videos on Mobility WOD. I recommend blue bands (small)

Community Supported Agriculture (CSA)
Get away from tedious shopping and stop wasting food! Most CSAs will allow you see what you'll be receiving and substitute your foods as necessary. I'm posting a few, but there are plenty around Seattle.

• Full Circle Farm
• Local Roots Farm
• Tiny's Organic

Save some cash for cow. Tami has a rancher friend who's going to have a cow ready for the new year. Sign up for some steak at the gym!

Here are some other resources for some gear we recommend you look into:

• Weightlifting Shoes
• Adidas (Iron Work III, AdiStar, Power Perfect II)
• Rogue Fitness (Rogue Do-Wins, The Rippetoe Boot, Nike Romaleos)
• Again Faster (AF Talons, Pendlay Do-Wins, VS Athletics, Ristos)
• Nike Romaleo
• A bunch of other options and reviews of many listed above
• CrossFit Apparel
• Us! (Duh- represent your gym! New apparel coming very soon)
• LifeAsRx
• CrossFit.com
• Rogue Fitness
• Again Faster Equipment
• Us again!
• Books!
• We've recommended a bunch here.
• Lululemon Athletica
• Men: Smash pant/Letterman pant, Pacific Beach Hoodie
• Ladies: everything.
• MEMBERSHIP at the gym. Get one for a loved one (remember we have a domestic partner discount!)

Yup.

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WOD

"ISABEL"

for time:

30 snatches, 60/44kg

compare to 18OCT2010.

and/or

"GRACE"

for time:

30 clean & jerks, 60/44kg

compare to 06AUG2010.

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Another reason heavy consideration of what type of shoes are important in our type of training:

Shoes - I Am UnScared

Snatchtastic

The World Championship ISABEL Off: Josh Everett vs Dave Lipson

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WOD

"ISABEL"
for time:
30 snatches, 60/44kg

The weight must start on the floor and you can land anywhere between power and squat positions.

Adi warming up

Why do we have you stomp the ground (wearing lifting shoes or Chucks) when you do some of these heavy deals like snatches?

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Halloween Party/Costumed WOD on Friday the 29th at 7:30pm? WHAT SAY YOU?!

(It's only happening if people say something! Sign up on the appropriate whiteboard in the gym.)

Nice snatch

Yesterday's SOD (Skill of the Day) was the snatch. The snatch requires strength, flexibility, balance, speed and power. Nothing builds more power than moving a heavy weight across a distance in a very short time. HEY! That's the definition of the Olympic lifts, as well as numerous other exercises. This video is basically all you need to know [WMV]. If only it were that easy.

Instead class learned the Burgener Warm-Up. After getting form down with pvc, everyone moved up to the bars. Practicing proper technique with weight lead us to the WOD:

30 Power Snatches, for time

Everyone performed well. It was more "for form" than "for time". We perform overhead squats, walks, snatch balances and snatch-grip deadlifts for this exercise. Great job everyone.


Foundation CrossFit: John's first snatches from ABueno on Vimeo.