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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Looking Over

Register for our annual 4-week nutrition challenge here!

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Anastasia, Nadia, Elle, Jeff, Christine, Appa, and Megan

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Upcoming Events:

• Monday 4/28 - PaleoRx 2014 begins!
• Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA

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WOD for Skills Week Thursday 4/24

ACTIVE RECOVERY

loaded carries and sleds

then

PANIC BREATHING

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Post time to the Cody app!

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Why You Should Not Be Running - Mark Rippetoe for PJ Lifestyle

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Skwaaaaats

Jeff P

Upcoming Events:

• CrossFit Total - TODAY! Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Volume Saturday 4/5

400m lunge for time

Post time to whiteboard/the Cody app.

Today was a classic workout. Compare and contrast your time: http://www.crossfit.com/mt-archive2/007081.html

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Ahh... the double-edge sword that is the whiteboard.

5 Whiteboard Misconceptions That Are Ruining Your CrossFit Experience - Tabata Times

How do you use it?

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It's VOLUME Week!

And look how excited Gaylin R and Jeff P are!

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• Thursday 12/19 - Our 3:30pm-8:30pm classes have been cancelled for a Staff Meeting.
• 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 Volume Week Monday 12/16

STRENGTH

back squat 5x3

CONDITIONING

21-15-9-3 for time:
hang power clean, 61/45kg
toes-to-bar

Post time to whiteboard/comments/the Cody app.

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Breakfast For Dinner Shame Should Be Put to Bed - NPR
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Mobilization Prep: Rack

How do you prep for better rack position?

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WOD for Wednesday 8/14

STRENGTH

bench press 5x3

CONDITIONING

5 rounds for time:
12 front lunges, 60/45kg
40 double unders

Post time to whiteboard/comments/Cody.

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Why Weightlifting Shoes - Tabata Times

My preference from best to worst:

• Nike Romaleo 2 - the best on the market for weightlifting, but they are an investment at $190. With the 2 they made significant improvements with the weight of the shoe.
• Inov-8 Fast Lift 335 - the best hybrid lifting shoe for multiple-element workouts (like today!). Light, powerful, and with a forefoot flexible enough for short runs. Great mid-level shoe priced at $150
• Adidas Adipower - similar to the Romaleo. If you're a fan of the brand and their other shoes these might fit better than the Nikes. $199
• Rogue Weightlifting Shoe - best economy shoe (.5" heel), good for wider feet, and only $120
• 2013 Pendlay Weightlifting Shoe - another great economy shoe (see here)
• Adidas PowerLift Trainer 1 & 2 - not a fan of the fit or the foam heel, but affordable around $99. If you're going to invest in a shoe, don't go cheap. Wait and save until you can get a better shoe.
• Reebok CrossFit OLY Lifter - not a fan of the materials, fit, or the sole. At first this was the only hybrid on the market so it was the only recommendation I could give. It's not a terrible shoe, but with the arrival (and price match of $150) of the Inov-8 Fast Lift I can't help but suggest anything else.

If you're in the market for weightlifting shoes try Rogue Fitness. There's also Born to Run near REI- local but they only carry the Inov-8 Fast Lift and Reebok OLY Lifter. Remember: wear one of our shirts and receive a 20% discount.

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CARDIO!

Jeff P: NOT doing cardio

Who enjoyed yesterday's conditioning? Check out this week's Extracurricular CV work here.

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WOD for Tasty Tuesday 3/5

STRENGTH

front squat 3x10

CONDITIONING

40-30-20 reps for time:
kettlebell snatch
knees-to-elbows

Pick you poison (weight) for your kettlebell. You may break up the reps however you please. Post results to whiteboard.

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FOUNDATIONS1

SKILLS

farmer's walk, plank, squat, pushup, pullup

1st WOD

21-15-9 reps for time:
squat
pushup
pullup

Start and end your workout with a 200m run.

Post results to whiteboard. RSVP for class here.

---- The Terrible Tragedy of the Healthy Eater - Northwest Edible Life Was this you at any point? What kind of experiences shaped you to eat the way you do now? ----

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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Represent, represent!

Lee D

Jeff P

All in support of Jo! After Day 1 she sits in 11th place. We couldn't be more proud of her.

Wear your shirts tomorrow! And then do Blair's birthday workout!

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WOD

5x2 snatches off high blocks, 60 seconds rest between sets.

then

BCS2012

12 cleans, 70/50kg
12 handstand pushups
8 squat cleans, 70/50kg
8 handstand pushups
7 squat cleans & jerks, 70/50kg
7 handstand pushups

compare to Blair's birthday yesteryear. Post biggest load and time to whiteboard!

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Megan's First Climb, Jeff's Mullet

Look how high Megan went up! She completed her first legit rope climb! And so did Jill at CFSLU!

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WOD

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

compare to 30MAR2011.

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an aerodynamic haircut

25 Years ago this past Sunday our own Jeff P became the 3rd American ever to win a stage in the Tour de France (Jeff won the final stage on the Champs-Élysées).

Jeff was part of Team 7-Eleven:

Up front and center

He also loved throwing First Pitches and Hammer pants:

He's off to London to watch his wife Jo compete in the Olympics! Brian T. and Lee D. are also in London representing the gym!

Watch the 2012 Summer Games starting today!

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Looking for something to do this weekend? Colin is putting together a quick and easy obstacle run this Sunday at noon! DETAILS HERE.

Déjà vu (and CGO 12.5)

Oooooh weee- the escalating "FRAN" ladder!

ANTE UP! #HYFRsquad

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WOD

CGO 12.5 (aka CGO 11.6)

as many reps as possible in 7 minutes:
3 thrusters, 45/30kg
3 chest-to-bar pullups
6 thrusters, 45/30kg
6 chest-to-bar pullups
9 thrusters, 45/30kg
9 chest-to-bar pullups
12 thrusters, 45/30kg
12 chest-to-bar pullups
15 thrusters, 45/30kg
15 chest-to-bar pullups
18 thrusters, 45/30kg
18 chest-to-bar pullups
21 thrusters, 45/30kg
21 chest-to-bar pullups
 so on and so forth...

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Looks like a great day to set some records, do something you've never done before, and BE EPIC.

compare and contrast to 27APR2011. Please submit your scores immediately. Post results to comments!

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My guess was totally wrong this week (I was thinking heavy deads, hspu, and normal pullups)

Let's see just how good your squats and pullups are!

• http://gymnasticswod.com/content/crossfit-games-breakdown-week-6-workout-pt3
• http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html
• http://www.mobilitywod.com/2011/04/episode-217365-games-workout-3-lower-body-prep.html

You can't cram skill or strength- we all just use what we've got.

But that doesn't mean we can't try to prep the movement beforehand!

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Hang Squat Clean Thrusters!

Jeff P

How do you set your grip for overhead movements while racking it on the shoulder?

Full grip around the bar or no?

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WOD

hang clean 10x2

then

every minute on the minute for 15 minutes:
3 clean pulls
6 hang clean thrusters

Use one manageable weight for both the clean pull and hang clean thrusters. If you are caught by the top of the minute, finish out your reps and wait until the beginning of the next minute. Post results to comments!

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Week 3 Wrap Up:



What do you think CrossFit Games Open 12.4 will be? I'm wishing for some double unders and muscle-ups! Hopefully there are no cleans (;

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Twist-n-Throw

Today is all about teamwork!

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WOD

turkish get-up practice

then

partner WOD!

for time:
200 double unders
150 partner deadlifts, 100kg
100 2-for1 med ball situps, 14#
50 handstand pushups

The double unders may be split up any way you please. In the deadlift, 4 hands must be on the bar for the duration of the lift, with a controlled decent. With the situp, while one person holds the ball, both partners must complete the range of motion. Feet are interlocked and the ball must be airborne before it switches hands. The pass counts as the rep. Partners may assist/spot each other for the handstand pushups. Post results to comments!

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From a couple of days ago:

To last night:

How fresh is YOUR food?

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Hammy Pulls

the birthday boy!

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WOD

Jeff P.'s 53rd

for time:
2 laps around the block
53 kettlebell swings, 16/12kg
53 knees-to-elbows
53 thrusters, 40/25kg
53 front squats, 40/25kg
53 box jumps 24/20"
2 laps around the block

Wish Jeff a HAPPY BIRTHDAY and post your time to comments!

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The skill from yesterday:

Who's hammies are super sore?

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