Knowledge in Movement

Leslie drops the knowledge while Cheryl demonstrates the movement

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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 Wednesday 12/4

STRENGTH

jerk 7x2

CONDITIONING

THE COMPLEX (from VERSUS II)

every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead

Rx = 61/45kg

You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.

Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.

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"Team work makes the dream work"

Are You a Good Teammate? - Catalyst Athletics (via Cody L)

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Team Photoshoot

Zeb, Blair, Cheryl, Andrew, Colin
Pao, Tony, Jared, Leslie, Sheena

Our friend and talented photographer Mark Malijan came in and a handful of trainers for his portfolio! Unfortunately we couldn't capture everyone, but we had a pretty epic time.

Check the rest of his work, including a nice taste of our set here!

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• There will be a Comp Ex Program meeting this Saturday at 11am at CFSLU.
• VERSUS II: Electric Boogaloo is happening this Sunday 11/24 here at FCF from 10am to 2pm! We will have a BBQ Potluck after and everyone's invited to join us!

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WOD for Deload Thursday 11/21

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice, but I may have influenced them to work on weighted burpee box jumps. Or mobilizing. Or mobilizing WHILST doing weighted burpee box jumps. In the dark.

Post results to your journal/Cody.

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Still Still Rings

Leslie B, Blair S, Amy C, Daisy

Next week be prepared to finish out our still ring work with a 25-element routine!

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WOD for Tuesday 7/29

STRENGTH

play with still rings for 15 minutes

CONDITIONING

5 rounds for time:
12 hang power cleans
400m run
12 toes-to-bar

Post time and bar load to whiteboard/comments/Cody.

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The Other Side of the CrossFit Rx Fallacy - Tabata Times

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The Open is Over!

Leslie and Amy

Dietary restrictions are OVER!

Tonight's CGO 13.5 Throwdown at SLU will be a potluck after. Alternatively, I don't feel like cooking, so bring cash and let's get some pizza!

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WOD for Donut Friday 4/5

"CHRISTINE"

3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20"

Compare to 19APR2012. Post time to whiteboard.

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Squatting Quad

Leslie in "squatting quad" position

We have decided to run this week's CGO 13.3 Throwdown at CrossFit SLU this Friday* from 4pm to 8pm. Because of this ALL EVENING CROSSFIT SLU CLASSES will be CGO 13.3. Depending on the length of the workout (details to be announced), we will run heats every 20 or 30 minutes. Regardless this looks like the best way to approach this so that everyone can plan their day (and not have to meet up so early to wait so long).

We will have the following heats (RSVP here):

A. 4:30
B. 5:00pm
C. 5:30pm
D. 6pm
E. 6:30pm
F. 7pm

If you have a preference, please indicate this on your RSVP. Also, keep in mind that with the uncertainty of the workout, none of these heat times are guaranteed.

We will have a trainer brief you on the workout, but warmup will still be your responsibility. We'll have some strategy on the blog, as well as some stuff on the whiteboard.

*Instead of the originally planned FCF at 7pm.

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WOD for Wednesday 3/20

STRENGTH

complete the following complex every minute on the minute for 10 minutes:
power snatch
hang snatch
2 overhead squats

CONDITIONING

5 rounds of:
20 kettlebell cross chops
14 kettlebell one-arm bent row
8 kettlebell bottom's up press

Post heaviest complex load to whiteboard.

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What Is Your Main Event - CrossFit Invictus

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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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Where's [Waldo]

Click to enlarge!

Can you find Leslie, Jeremiah, Sheena, and Amy C?

Hint: one is in the top photo taken in February, and three are in the bottom one taken this past weekend.

Ever think about getting a Level 1 Certification?

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WOD

9-7-5 reps for time:
muscle-up
clean & jerk

Choose an appropriate weight for the clean & jerk. Compare and contrast to 29AUG2011. Post time to comments.

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Pulling sleds

Leslie

Effective, simple and easy to set up, sleds are a great tool for stamina, conditioning, active rest, and rehabilitation.

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WOD

backsquat 7x5

then

tabata toes-to-bar
tabata pullups

Rest 1 minute in between exercises. Post load and exercise scores to comments!

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The CrossFit Games Opens begins this Wednesday! Here's are current roster of participating athletes!

click to enlarge

Remember that we do this for fun! We like to see where we stand amongst the world, but we don't take it seriously- otherwise it's too much physically, mentally and emotionally. If you have any qualms about participating feel free to talk to one of trainers to see what it can do for you.

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