ToeS to Bar

Not only does a proper t2b require a compressed full hip, but a compressed shoulder angle.

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WOD for Deload Week - Monday 6/3

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar
etc...

compare to 28MAR2013. Post results to whiteboard/comments/Cody.

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Mobilization Monday

Lyndsay, Dna, and Hadjar

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WOD for Monday 4/15 - Deload Week

STRENGTH

back squat 5x5

CONDITIONING

for 10 minutes:
20 seconds kettlebell swings
10 seconds rest
20 seconds pushup
10 seconds rest

Post kbs and pushup score to whiteboard.

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Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

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WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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Human Knot and the SFCF Man Test

Team Blue at the 2012 FCF/CFSLU Field Day

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WOD

bench press 3x5

then

Every minute on the minute for 18 minutes:

• 1 power snatch + 2 overhead squats (on the even minutes)
• 9 burpees (on the odd minutes)

Post bench weight and last successful minute completed to whiteboard.

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SFCF: THE (WO)MAN TEST



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Maxing Out Your Bench Press

Thompson and Paul

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WOD

establish within 20 minutes:
bench press 1RM

then

4 rounds for time:
10 k2e
15 ab-mat situps

then

3 rounds:
8 strict GHR
8 seated good mornings

Post bench and time to whiteboard.

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If you're in class early:



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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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Locked out and overhead

Jessica and Amy

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WOD

for time:
40 overhead lunges, 25/15kg
200m run
40 burpees
200m run
40 hang snatches, 30/20kg
200m run
40 slapping pushups
200m run
40 double unders
200m run

Post time to whiteboard.

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suppleleopard.com

Anyone want to get in on a presale?

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Congrats Leslie and Jessica!

Guess who got married this week?

Our buddy Karen of Phyzz Yoga.

But guess who else?! Our very own Leslie and Jess!

Two lovely ladies and a whole lotta awesome

Congratulations you two! I jacked this picture from facebook.

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WOD

establish within 25 minutes:
jerk 1RM

then

3 rounds for time:
800m run
10 back squats, 60/45kg

Post jerk and time to whiteboards. Remember to report personal records!

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Kelly Starrett says stop icing, more compression.

Check out the comment thread while you're there, too. What do you think?

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Moonboots: Certified

Congrats to Moonboots for getting his Level 1 cert this weekend at Rainier CrossFit.

click to enlarge

Anyone else spot the other Foundation CrossFit shirt?!

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WOD

establish within 20 minutes:
front squat 1RM

then

30-20-10 reps for time:
box jump
slam ball

Begin each round with a 400m run. 12:00 time limit. Post results to whiteboard!

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Anyone down for a Freestyle Connection/Gymnastics WOD seminar this June?

Carl, Tony, AB, Kelly, AW, Andrew V

• Carl Paoli @ Kitsap CrossFit (Poulsbo, WA)
• Sunday, June 17th at 9am
• 8-hour seminar for $250

More info and registration link here.

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