Barbell Club: Coming Soon

C. Tanghe

We will have another CrossFit Total on Saturday, September 14th. We'll start at 2pm. IF everything goes right, we'll be able to get a lift in per 40 minutes:

1. Back squat
2. Press
3. Deadlift

Then we'll barbeque after because I'm sure we'll all be hungry. Bring something to share/grill and we'll have a grand ol' time.

An RSVP system will be announced sometime next week.

Then I'd like to do another Weightlifting Total (Snatch, Clean & Jerk) sooner than later. 9/21 at 2pm?

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WOD for Thursday 8/15

STRENGTH

play with bar muscle-up progressions for 15 minutes

SKILLS

7 rounds:
10 turkish get-ups
15 wavings

Post results to whiteboard/comments/Cody.

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Kendrick opens the podcast talking about his ISABEL performance we talked about a while ago: "PROPER FORM ONLY!" ----

Last Chance For Tomorrow's CrossFit Total

Karen B using a low-bar setup

We have the following down:

• Margaret K b70 p35 d85
• Dom C b100 p60 d135
• Paul J b110 p50 d80
• Marc G b165 p104 d215
• Megan K b95 p43 d125
• Coleena S b80 p31 d70
• Scott S b140 p75? d150?
• Steven C b105 p50? d115?
• Nat S b90 p65? d130?
• Tommy C b95 p45 d138
• Shelly J b54 p25 d51
• Mike P b115 p61 d140
• Victor M b100 p50 d100
• Jesus R b130 p75 d100
• Alyssa G b75 p50 d50
• Tomoki Y b160 p62 d184
• Anastasia M b60 p33 d65

Please comment or send Andrew an email to reserve a spot! We won't be able to accommodate anyone just dropping by.

Come by before 2pm. We'll have a team pow wow to explain what we'll be doing as well as break you up into platform groups. Expect to be there for about 2 hours.

It'd be best to bring a lunch and/or snacks. Especially for Andrew (=

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WOD for Benchmark Friday 8/2

Slow ISAGRACE

every minute on the minute for 15 minutes:
2 snatches, 62/45kg*

immediately into

every minute on the minute for 15 minutes:
2 clean & jerks, 62/45kg*

*or 65% of your 1RM snatch and 65% of your 1RM clean & jerk

Post results to whiteboard/comments/Cody.

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Weekend Reading:

• After Day 1, Is Rich Froning Still the Favorite? - CFG Analysis
• 8 Habits of Insanely Fit People - Huffington Post
• The Secret Life of Walter Mitty by James Thurber
• 11 Celebrities Who CrossFit to Stay in Shape - Diets In Review
• The Snatch: What You Need to Know - Lift Big Eat Big
• Nobody Forced Clayton Bennett to Move His Basketball Team to Oklahoma - Slate
• Test: Row 1/2 Marathon - Spencer Arnold

Sheena and I were able to watch this live in person. The best part about this is that a.) Kendrick is human and however you cut it ISABEL is tough and b.) he doesn't sacrifice form for speed.
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Happy Bornday Paolo

Our morning trainer, media manager, and ninja of all things mischievous: Happy Bornday from your fam at Foundation CrossFit and CrossFit SLU!

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WOD for Wednesday 6/12

STRENGTH

establish a 3RM overhead squat within 20 minutes

CONDITIONING

HBD Pao!

as many reps as possible in 15 minutes:
6 handstand pushups
9 ground-to-overhead, BW/.7BW
12 box jumps, 30/24"

Post max and total reps to whiteboard/comments/Cody.

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Not an OHS triple, but damn:

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Impressive... Most Impressive.

The American athlete Donny Shankle of California Strength wins Bronze at the 2011 Pan Am Games. He's won a spot on the 105kg podium with a total of 368 (165 snatch, 203 clean & jerk).

Other Pan Am clips who didn't get to see the badassery live:

• View Kendrick's lifts here.
• View Chad's lift here.

You'll see these guys again at the 2012 Olympics.

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WOD

"HELEN"

3 rounds for time:
400m run
21 kb swings, 24/16kg
12 pullups

compare to 01FEB2011. Post results to comments!

finisher: max L-sit (standards per 2011 Games)

HALLOWEEN PARTY starts at 8:30! Special WOD at 7:30!

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In other CrossFit news, Dan Baily does "GRACE" in 62 seconds:



Zeb and Mark: you've got some work to do!

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Party This Friday

The FCF Halloween Party is this Friday!

2010

Are you ready? 7:30pm special workout followed by fun, friends and food!

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WOD

Active Rest / Skills day!

for 5 minutes:
"Fluid"-style kettlebell swings

then

for 12 minutes:
kettlebell windmills

then

kettlebell arm bars

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This week the Pan American Games takes place in Guadalajara, Mexico. These games are the 2nd largest multi-sport event after the Summer Olympics and they're taking going on RIGHT NOW! This is the event that usually foreshadows the talent going to the Summer Olympics.

Today we saw weightlifting superstars (and CrossFit supporters) Chad Vaughn and Kendrick Farris both take Bronze:

Kendrick on the right

Tomorrow (Wednesday the 26th) we'll see the Men's 94kg and Women 69/74kg Finals. Thursday will be the Mens 105/105+kg and Women 75+kg event.

Also being covered at this event are Artistic Gymnastics. You guys will recognize the gymnastics rings we play with as the event known as Still Rings. Check it out!

If you can't get it from your television provider, have no fear!

STREAM LIVE (AND FREE) HERE:

http://deportesus.terra.com/road-to-2012/2011-pan-american-guadalajara/live/

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1 in 26,000

The 2011 CrossFit Games are going to be on ESPN2! It's seems like only yesterday we were on ESPN 8: The Ocho.

We're moving on up!

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WOD

10-to-1 for time:
split clean, 60/45kg

End each round with a 100m run.

Post time to comments or BTWB.

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For those who attend the LIFTING class on a regular basis, are you feeling a difference with your lifts? Did the skills in the last two classes change the way you clean a barbell?

Check out this rad video with Kendrick Farris and see if you can spot the "scoop" aka "double knee bend" aka "down & up", etc:

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