Third World Squat IN ACTION!

The always-inspiring, smile-inducing afternoon athlete Laura W is currently in Nepal doing some great work. She wanted to say hi and also show off the squat she's been practicing!

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PARTNER WOD for Deload Saturday 5/10

as many reps as possible in 20 minutes:
- 10 medicine ball situps
- 10 medicine ball slam ball
- 10 burpee box jumps
- 20 "wall ball"

You and your partner decide weight of dynamax medicine ball (8/14/20#) and box height (12/20/24/30"). Inspired by our friends at CFDeliverance.

Post score to whiteboard/the Cody app.

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Deep Dips!

Laura W getting low and keeping a vertical forearm

Full range of motion is healthy range of motion!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/5 - CrossFit Total at CrossFit SLU. 9am-12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Test Week Thursday 3/20

STRENGTH

within 10 minutes do 100 dips in as few sets as possible

CONDITIONING

Within 3 minutes row 500m and then complete as many double unders as possible in the remaining time. Rest 1 minute.

Do 5 rounds for max total double unders.

Compare to Tuesday 25FEB2014. Post score to whiteboard.

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Our friend Barry of Broadcast Coffee started roasting his own beans- now he needs help with some names. Click here and vote for three of your favorites!

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We don't usually talk about the psoas as much in mobility because we don't believe it's one of the big problem areas for most people.

Dr. Ryan DeBell of Pacific Sport and Spine and the Movement Fix put out this great discussion on the issue:

Rolling Out Your Psoas - Good Idea? With Special Guest - The Movement Fix

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That New New

A huge congratulations to the August 2013 Foundations Graduates!

Cheryl, Melissa, Lillian, Lauren, Vinod, Thao, Anna, Tony, Nate, Paul, Hannah, Eric, Ani, Jenn, Joel, Brian, Stephen, Troy, Jeff, Bob, AB, Danny, Jason, Gorm, and Robert

Be welcoming to all the new faces you see in class this week!

Also it's Dr. Blair now:

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• We have a CrossFit Total this Saturday at 2pm! Test your 1RM back squat, 1RM press, 1RM deadlift with a bunch of your fellow athletes. Register here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Tuesday 9/10 - HBD Gaylin R, Laura W, and AB!

STRENGTH

every minute on the minute for 10 minutes:
3-position clean (floor, knee, high hang)

CONDITIONING

"15 Minutes of Fury"

15 minutes for max total reps:

• 5 minutes 20 air squat, 10 HR push ups
• 4 minutes max lunges
• 3 minutes plank, 15/10kg
• 2 minutes max double unders
• 1 minutes max Monkey Smashes Coconut/sledge/slam ball, 20/10#

Every rep counts. Post total to whiteboard/comments/Cody.

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42 Clever Food Hacks That Will Change Your Life - Buzzfeed

Do you have any good hacks?

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So Damn Good!

photo by the very talented Paolo!

Our new space's lighting and Laura W are so badass, so dope, so spectacular.

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WOD for Wednesday 8/21

STRENGTH

bench press 5x3

CONDITIONING

15-12-9-6 reps for time:
split snatch, 45/30kg
knees-to-elbow

Start every round with a 400m run. Spicier version: add an 18-rep round (+run) to the beginning.

Post time to whiteboard/comments/Cody.

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Celebrities and Athletes Touting Benefits of the Paleo Diet - Indian Country Media Network

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15' Up

Laura W's first Rx rope climb!

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WOD

snatch balance 10 x 2

then

"FRAN"

21-15-9 reps for time:
thrusters, 45/30kg
pullups

compare to 10JUL2012. Post time to whiteboard.

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• Breaking: Disney Buys Lucasfilm, Episode VII in 2015 - CHUD.com
• STAR WARS is Saved! - Badass Digest

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