Standing on Your Hands

Loading your weight into your hands will eventually provide you the strength for freestanding handstands.

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF (only a handful of spots left!)
• 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 Skills Week Tuesday 12/10

STRENGTH

for 10 minutes:
15-second handstand
15-second rest

CONDITIONING

every minute on the minute for 20 minutes:

(even minutes)
3 clean pulls
1 hang clean

(odd minutes)
1 power clean
3 jerk drives
1 jerk

 Post results to whiteboard/comments/the Cody app.

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American Council on Exercise study: CrossFit Works! - Military Times

The article above features Coach Dave Werner of CrossFit Seattle, the first affiliate. He was also my first CrossFit who gave me my first official CrossFit workout!

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Let Me Tell You About CrossFit...

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WOD

clean & jerk 12x2, rest 60 second between sets

then

for time:
5k row

compare to 29NOV2012. Post results to whiteboard.

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Find out what a good skill level is. Then see what your pace should be!

1. Athletic Skill Levels - CrossFit Seattle
2. Pace Calculator - Concept 2

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Just One Lap?

You ask "That's it?" as a few today have already.

Remember: be wary of workouts that look easy when written- it's not the same when actually performed!

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WOD

for time:
470m walking lunge

Placing your hands on anywhere but your hips or head is not permitted and will result in a 10 burpee penalty.

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Sheena rocking a CFSeattle tee!

Coach Dave and Nancy of Level 4 CrossFit Seattle are on the Affiliate Blog!

The Story of the 1st CrossFit Affiliate

The First CF Affiliate from CrossFit NorCal on Vimeo.

Courtesy of the wonderful Nicki Violetti who I had the pleasure to meet this past weekend at Coach Dave's house. She runs a wonderful site about developing the CrossFit business.

more info:
http://www.nickivioletti.com/
http://www.robbwolf.com/
http://crossfitnorcal.com/
http://crossfitseattle.com/

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DONKEY KONG RODIZIO SATURDAY! Have you RSVP'ed yet?!

The 12 Days of CrossFit

What?
CrossFit Seattle's 5th Annual "12 Days of CrossFit" WOD

When?
This Friday, December 12th.
Workouts at 4pm, 5pm and 6pm. Potluck at 7pm
We'll be there at the 5pm and 6pm workout!

Where?
CrossFit Seattle
4358B Leary Way Northwest, Seattle, WA 98107

Why?
It's Christmas time, let's celebrate it as CrossFitters would! It's free!
Bring something to share for the potluck!

The Workout (the rep-scheme = the way you sing the carol):

• one 100 yard sprint
• two bear-crawls
• three-second handstand
• four clean & jerks
• five dive-bomber pushups
• six knees-to-elbows
• seven kettlebell swings
• eight hanging leg raises
• nine ring dips
• ten squat-thrusts
• eleven pullups
• twelve rocking pistols

26:30 was the fastest time last year. Anyone from FCF going to beat it?


RSVP through Andrew by email, call or text!

Coverage

Coach Dave Werner of CrossFit Seattle has a cool little article with Erin Covey of KIRO 710

READ IT HERE!

"12 Days of CrossFit" + Presses

On friday night, Tammy, Dom, Joe and I attended Dave Werner's Level 4 CrossFit Seattle for their 4th (?) Annual "12 Days of CrossFit" festively hard workout. Dom and Joe were there as support (thanks dudes). According to them I apparently went through the 9th round twice.


Tammy 43:50
Andrew 42:20

Check out CrossFit Seattle's website for some pictures! Thanks for having us!

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Today Adrian and I decided to do HQ's WOD from yesterday:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


Adrian
SP 135 - 145 - 155 - 160 - 160
PP 135 - 145 - 155 - 160 - 165
PJ 155 - 160 - 165 - 175 - 180


Andrew
SP 135 - X, 135 - 135 - 135 - 115
PP 135 - 145 - 155 - 160 - X, X, 155
PJ 155 - 155 - 150 - 150 - 150

X = missed lift.