HAPPY BORNDAY JARED!

Remember that if you sign up for the CrossFit Games Open, participate through all 5 events, and take the CrossFit Judges Course online, we'll apply the cost of registration to your April dues- Fun for everyone!
Here's a look at our current roster:

26 FCF athletes (CFSLU has 27!)
Let's get more of your gym fam involved! WHO REALLY WANTS THE GOLDEN HAMMER?!
---- 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 Volume Wednesday 2/19

HBD JARED!

9-15-21 reps for time:
hang snatches, 50/35kg
unbroken double unders
unbroken kettlebell swings, 32/24kg

17 minute time limit. Post time to whiteboard.

Unbroken means that you finish all reps in one set. Failure to do so means that you retry until you can complete the prescribed amount of work.

Example: after your first 9 snatches you pick up your jump rope and start your double unders. You get to the 5th rep in a row then the rope hits your feet. You must restart the double unders until you can do 9 consecutively before moving onto the kettlebell swings.

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Let's all wish this man another happy trip around the sun! Jared has been a part of our community for a very long time (September 2010), usually working out at the Nooner. First he was just an athlete- a bartender who had time during the day and liked exercise to keep him fit and chipper. After being a member for so long, Scarr wanted to help the gym- all we had available was cleaning crew and he jumped at the opportunity. Then suddenly he went to his Level 1 CrossFit Trainer's Course without telling us! Over the past year we have had him observing and then assisting classes until he was ready to lead them.

The man, the myth, the mystery

We are fortunate enough to say that we now have him full time (muhahaha!) and he is now sharing his CrossFit experience and inspiring you guys to take on new challenges that aren't only workouts.

Happy bornday Jared!

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VERSUS III Registration!

Brady, Roo, Zach, Sheena, BCS, Coach Martone, Jared, Ron, and AB

Another action-packed weekend! A crew of us went over to Morgan Junction CrossFit in West Seattle to be taught by Coach Jeff Martone, as well as Zach and Roo of MJCF for the Advanced Kettlebell CrossFit Trainer Course.

Expect more kettles in your future!

and oh yeah... here's a nice, big, ugly link to REGISTER FOR VERSUS III.

RIGHT NOW!

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• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Volume Monday 2/17

STRENGTH

front squat 3x10

CONDITIONING

22-16-10 reps for time:
kettlebell press, 20/12kg
strict-ish pullups

Strict-ish pullups mean stay as strict as possible for as long as possible, then if you need to kip utilize a 'frog kip' (similar to how you would kip dips- heels pulling up to the butt). Post time to whiteboard/comments/the Cody app.

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Janda

Jared and Zeb perform a Janda situp/Dynamax wheel complex

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• Friday 2/14 - Tactical Athlete H2H Rotational Power Clinic @ Morgan Junction CrossFit
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Thursday 2/13
ACTIVE RECOVERY
Trainer's Choice!
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"You love another man? NOW YOU'VE GONE TOO FAR!"

Wheels

Jared and Zeb doing a Dynamax "wheel"

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• CompEx Meetup @ CFSLU 10am this Saturday 12/7

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WOD for Tuesday 12/3

STRENGTH

play with handstand for 10 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 09JUL2013. Post results to whiteboard/comments/Cody.

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http://www.nwtrailruns.com (via Jessica H)

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Team Photoshoot

Zeb, Blair, Cheryl, Andrew, Colin
Pao, Tony, Jared, Leslie, Sheena

Our friend and talented photographer Mark Malijan came in and a handful of trainers for his portfolio! Unfortunately we couldn't capture everyone, but we had a pretty epic time.

Check the rest of his work, including a nice taste of our set here!

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• There will be a Comp Ex Program meeting this Saturday at 11am at CFSLU.
• VERSUS II: Electric Boogaloo is happening this Sunday 11/24 here at FCF from 10am to 2pm! We will have a BBQ Potluck after and everyone's invited to join us!

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WOD for Deload Thursday 11/21

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice, but I may have influenced them to work on weighted burpee box jumps. Or mobilizing. Or mobilizing WHILST doing weighted burpee box jumps. In the dark.

Post results to your journal/Cody.

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Moar Snatches

Jared S

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WOD for Wednesday 7/24

STRENGTH

hang snatch 12x2

CONDITIONING

each for time:

• 2k row
• 1k row
• 500m row
• 250m row

These should be all-out efforts. Mount up.

Rest as necessary between each set.

Post results to whiteboard/comments/Cody.

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How to Use CrossFit to Increase Your "Work Capacity" at Work - Tabata Times (via Anastasia M)

Someone try this and let me know if it improves, declines, or does not affect your desk work!

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Tummy, Buns, and Thighs!

J. Scarr

Bridge-ups through this range of motion are traditionally done with barbells, but a pair of kettlebells work as well!

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WOD for Volume Week Monday 5/6

"TUMMY, BUNS, and THIGHS" for Sandi and Aimee!

6 rounds of:
5 1 1/4 front squats
10 kettlebell bridge-ups
20 pike situps

Post front squat and kettlebell loads to whiteboard/comments.

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Extracurricular Cardio 5/6

RUN, ROW, and BIKE/AIRDYNE

2 x 5 minute (2 minute recovery)

then

5 x 1 minute (30 second recovery)

Work for max distance/speed on each interval. Remain consistent an dtry to best the previous distance/speed traveled with each attempt.

Set rower drag between 120-140.


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HBD Scarr!

The man, the myth, the newest addition to our training staff. Happy Birthday Jared!

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WOD for Tasty Tuesday 2/19

STRENGTH

every minute on the minute for 12 minutes:
power snatch + snatch balance

Go heavy, but keep form perfect. Bonus points in adding in 2 more overhead squats after the snatch balance.

CONDITIONING

Three birthday workouts in a row!

for time:
1000m row
15 thrusters, 40/30kg
15 muscle-ups
30 box jumps
15 kettlebell swings, 32/24kg
15 chest-to-bar pullups
400m run

Post results to whiteboard!

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New Year Creamy Clam Chowder - Paleo Girl's Kitchen (via Sandi and the FCF Foodies Page)

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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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BENCH. KIP. REPEAT.

J. Scarr / John K

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WOD

"LYNNE"

5 rounds for max total reps:
bench press, BW/.7BW
pullups

Compare to 22JUN2012. Post score to whiteboard!

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Why Women Can't Do Pullups - NY Times

Our culture has proven this incorrect. Our women are way stronger because we have better, accessible, and progressive ways to improve. HQ would like to provide some more evidence: check it out.

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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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Focused.

Jared Scarr, ready to work.

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WOD

"LEDESMA"

as many rounds as possible in 20 minutes:
5 parallette handstand pushups
10 toes-thru-rings
15 med ball cleans, 20/14#

compare to 22FEB2011.

Post results to comments!

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From CrossFit.com:

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

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