A VERY Important Announcement...

Thanks for watching and please don't hesitate to ask Julia or anyone on staff any questions!

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• 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 Max Week Thursday 1/2
STRENGTH
establish a 1RM jerk within 20 minutes*
*2RM for anyone with 6mo or less experience
CONDITIONING
"20/14"
4 rounds for time: 20 wall ball 20/14# 15 situps, 20/14# 10 log tosses, 20/14# lap around the block
Carry the dynamax ball with you during the run.
Post jerk and time!
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2014 CrossFit Games Open and Regionals Schedule - CrossFit Games
Registration for the CGO opens January 15th!

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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Happy Champagne Friday, M's Game, and Jo's Race!

KB, Julia, Anastasia, Nadia, and Shelly

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• Mariners Host CrossFit Night tonight!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Champagne Friday 9/27

PANIC BREATHING

This is a partner WOD. The team will perform a 500-100m 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. 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.

note time and move directly into


Another partner WOD similar to PANIC BREATHING. The team will now perform a running/plank combo. Alternating one after the other, partners will perform time trial runs: 5x100/5x100, 4x100/4x100, 3x100/3x100, 2x100/2x100, 1x100/1x100, while carrying medicine balls. Every run is to be performed at MAX intensity.

While one partner is running the other will be “resting”. The “rest” is completed in the plank position with a weight plate in contact with the glutes. The “resting” partner will only be on hands and feet with the butt no higher than head level at the beginning of their partner’s run and will safely unload the plate at the end of the row. Unracking of bumper plate, raising the glutes higher than the head, or any other part of the body other than the hands and feet before the end of the run results in a 5-burpee penalty for every offense.

At the end after calling time, "cash out" all penalty burpees. Post both times to whiteboard/comments/Cody.

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Jo will race the 2013 World Championship Road Race in Italy 2:15PM local time Saturday or 5:15AM in Seattle. She has transformed herself from a track rider last year at London to road rider again this year. The race is 140 kilomers (87 miles) and includes 5 circuits each with a tough 4.5 kilometer climb and a very steep 600 meter climb topping out at a 19% grade. That will be right around a 3.5 hr WOD in CrossFit language! Hat tip to Jeff P for letting us know!

3-time Kiwi Olympian and FCF Athlete Jo Kiesanowski took command of the 3-day stage race in the Colorado ski town of Steamboat Springs over Labor Day Weekend decisively winning the general classification. Photo by Larry Rosa.

Here is the course profile:

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Team Work Make the Dream Work

Julia A, Nadia T, DNA D, Gaylin R, and Sarah A 

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WOD for Thursday 8/22

GYMNASTICS

play with bar muscle-up for 15 minutes

STRENGTH

find a heavy 5-rep deadlift for today

Post deadlift load to whiteboard/comments/Cody.

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Bad Idea Thursdays - participate at your own risk! Otherwise you can work on those deadlifts.

Jamie H is celebrating her birthday with a special WOD at 7:30pm

"A Cure For the Common Birthday"

for time:
800m run (for everyone)
60 situps
60 box jumps, 20"
60 dips
60 kettlebell swings
60 overhead lunges, 15/10kg
60 ring rows
60 squats
60 burpees
(... then puke)

1 person working at a time, the other(s) drinking planking.

Then at the end you'll checkout with a beer. Or beers.

>> 1 person (1/2 WOD) =1 beer
>> 2 people = 3 beers
>> 3 people = 5 beers
>> 4 people = 7 beers
>> for every extra person in your group +2 beer

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VERSUS II: Sunday Nov 24th @ FCF

Elle G, AB, Julia A

Mark your calendars. Step your skills, strength and conditioning game up. It's about to go down.

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WOD for Champagne Friday 8/16

"DT"

5 rounds for time:
12 deadlifts, 71/50kg
9 hang power cleans, 71/50kg
6 push jerks, 71/50kg

Compare to 19OCT2012. Post time to whiteboard/comments/Cody.
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How do you hold the KB Rack? from Knees Out Media on Vimeo.

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