Running Shoes

BRING 'EM!

Regardless of the weather expect to be outside running your 400m, unless of course that would agitate an injury.

Otherwise prepare for some more running now that the weather is clearing up more often than not.

Maybe it'll get you excited for the Foundation Run Club coming soon...

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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF 
• CGO 14.4 - Saturday 3/22 @ CFSLU (FCF Closed)
• 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 Thursday 3/13

STAMINA

50-40-30-20-10-20-30-40-50 UB kettlebell swings

UB is unbroken meaning you finish the reps as necessary before moving through the work. If you start the workout with 48 swings, rest and put your kb down, then finish with 2 more, you'll reset at zero until you can do 50 in a row. Don't go for max weight, go as heavy as you can maintain unbroken, technically-proficient sets.

CONDITIONING

7 rounds for time:
7 cast wall walks
400m run

Post time to whiteboard/the Cody app.

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The kettlebell arm bar is great for those with consistent shoulder issues as it fires off the thoracic spine and shoulder in the back, as it opens up the chest and shoulder from the front. Use it for feel, not for maxing out... you still have a kettlebell directly over your skull!

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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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Coach Martone

Blair, Coach Jeff Martone, and AB

An amazing cert this weekend at Morgan Junction CrossFit. I shot a video of Coach Martone juggling a "kettle" I need to upload.

Owner and head instructor Zach says "The kettlebell is the single most neglected piece of equipment in most gyms and in the CrossFit community." It's true.

Let's change that.

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WOD

1.
establish within 15 minutes:
a heavy 1-rep push press

The goal is to find the heaviest weight that form will allow. Once the knees and hips lock out they must remain locked out. The bar may start slowing down once it's above forehead-level, but keep fighting.

2.
Pendlay Row 3x8

This accessory is to be done after your rack group finishes the push presses. Go heavier than last week, but maintain technique.

3.
10-to-1 reps for time:
hang squat clean, 61/45kg
slapping pushups

The bar must start in a solid hang position before performing the clean for each rep. Full extension isn't necessary for the pushup.

Post time to whiteboard.

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FAQ - Old Country Iron Club Training Log

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