More (kettle) bell!

Lyndsay C
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Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.1 - Saturday 3/1
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Saturday 2/22
STRENGTH
kettlebell jerks
CONDITIONING
40-30-20 reps for time: burpees knees-to-elbows
Post time to whiteboard/comments/the Cody app.
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Four Tests Today

Neal

How many pullups can you do unbroken? Muscle-ups?

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WOD for Monday 3/25 - Test Week

1. establish a 1RM jerk within 20 minutes
2. establish a max vertical jump within 5 minutes
3. max pike presses in 60 seconds
4. max UB pullups/muscle-ups

You can use either split style. The vertical must be a two-foot standing jump. The pike press must start with the bar in contact with your shoulders and end in full lockout with your head through the window. Post results to whiteboard.

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Calf Smashing

 The other day when calf smashing:

Trainer: "USE YOUR SPIRIT ANIMAL!"
Kevin: "Mine's a chicken"

Grab a partner a smash post-WOD today.

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WOD for Thursday 3/21

CGO 12.4 aka CGO 13.3

as many reps as possible in 12 minutes:
150 wall ball, 20/14 @ 10/9'
90 double unders
30 muscle-ups

compare to 15MAR2012. Post score to whiteboard.

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* View Last Year's Prep Here *

MobilityWOD/GymnasticsWOD/FuBarbell/CrossFit Endurance 13.3 Prep:

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The Open So Far

Mike P

Has participating in the 2013 CrossFit Games Open affected your training so far? Did 13.1 get you a personal record? Have you found that you pushed yourself further along mentally? Are you having fun in this competition?

Week 2 In the Books - CrossFit Games

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WOD for Monday 3/18

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for time:
pullup
dip

For a spicier workout, try keeping both movements strict, and/or go for chest-to-bar pullups and ring dips.

Post time to whiteboard.

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CGO 13.2's box jumps got you down?!

Introducing the Bone Saw: Calf Smash Redux - 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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The Cool Kids

Hoepf, C. Haddad, Mandy, John, Billy

At the FCF/CFSLU Field Day.

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WOD

every minute on the minute for 10 minutes:
2 hang power snatches

then

3 rounds for total reps:

• 1 minute max push jerks, 45/30kg
• 1 minute rest
• 1 minute max burpees
• 1 minute rest
• 1 minute max front lunges, 45/30kg
• 1 minute rest
• 1 minute max chest-to-bar pullups

You may use straps for the hang power snatches. Post total reps to whiteboard.

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> "The Beauty Queen"

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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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Muscle Music

Brilliant.

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WOD

as many rounds as possible in 5 minutes:
5 handstand pushups
10 ring dips

rest 2 minutes, then

max reps in 4 minutes:
kettlebell snatches, 24/16kg

rest 2 minutes, then

3 rounds for time:
30 double unders
20 hang power clean, 40/25kg
10 bupees

Post scores to whiteboard.

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Rebuilding Your Feet - MobilityWOD

Part 1:


Part 2:


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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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Represent, represent!

Lee D

Jeff P

All in support of Jo! After Day 1 she sits in 11th place. We couldn't be more proud of her.

Wear your shirts tomorrow! And then do Blair's birthday workout!

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WOD

5x2 snatches off high blocks, 60 seconds rest between sets.

then

BCS2012

12 cleans, 70/50kg
12 handstand pushups
8 squat cleans, 70/50kg
8 handstand pushups
7 squat cleans & jerks, 70/50kg
7 handstand pushups

compare to Blair's birthday yesteryear. Post biggest load and time to whiteboard!

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Eat Better To Live Better Wrap-Up Party

This Saturday 6/23 we're wrapping up the Eat Better To Live Better Nutrition Challenge! The fun is from 1pm to 3pm at Foundation Athletics in South Lake Union.

Amy's excited! Are you?

We will be handing out prizes to all those who won, take AFTER photos, as well as share stories, and socialize. We'll have beer (!) and food on hand, but feel free to bring some stuff yourself. Find a recipe you really liked during the challenge? Make it and share it!

It's going to be a busy weekend, but hope to see you there!

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WOD

3 rounds for total reps. 1-minute stations of:
- wall ball, 20/14#
- box jumps, 24/20"
- dumbbell hang squat cleans
- hand-release pushups
- rest

Today's standard for the box jump is that you complete the rep after landing on the other side of the box. You do not have to stand all the way up after mounting the box, but it helps when you're tired!

Post score to whiteboard.

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MobilityWOD comes out with another wicked overhead position mob: The Beauty Queen

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Who likes Nasty Girls?!

Annie, Nicole, and Eva. The original "Nasty Girls".

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WOD

"NASTY GIRLS"

3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans, 60/45kg

compare to 12NOV2010. Post results to comments!

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Kellye

Although rehabilitation/post-surgery can set us back in our active lives, the goal is to get moving again in whatever capacity is possible. This requires delicate thought and knowledge of your limits. What's the intended stimulus of the workout and what can you currently do safely in your diminished state?

K. Starr has some ideas.

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