Barbells and Rings

Mark B

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Wednesday 11/6

STRENGTH

split jerk 7x3

CONDITIONING

every minute on the minute for 10 minutes:
14 burpees (even)
7 muscle-ups (odd)

Post results to whiteboard/Cody.
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Hip-Halfway-Drop

Aimee P listens to Mark B as he explains the movement

One of the many ways to execute the front squat is to:

• unlock the HIP back
• squat down HALFWAY, or somewhere just above parallel
• then DROP into "the hole" to find and utilize the stretch reflex

This is, of course, only if you have a sound and completely controlled front squat.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for HALLOWEEN Thursday 10/31

STRENGTH

establish within 15 minutes:
front squat 3RM

then

a heavy TGU

ACTIVE RECOVERY

Trainer's Choice!

Post front squat to whiteboard/Cody.

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Met Rich Froning

Pao, KB, Mark B, and Sheena meet the 2011 and 2012 Fittest Man On Earth: Rich Froning Jr.

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WOD

hang power clean 12x2. rest 60 seconds between sets

then

2010 Regionals - Individual WOD #1

3 rounds for time:
10 overhead squats, 60/45kg
50 double unders

compare to 23DEC2011.

Post results to comments!

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Finding His Way - Again Faster

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"When the Arms Bend, the Power Ends" - Coach Burgener

Mark B

Did he jump the bar up? Or did he pull it with his arms?

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WOD

every minute on the minute for 15 minutes:
26 double unders
2 power snatches, 60/45kg

then

as many rounds as possible in 7 minutes:
7 kettlebell swings, 32/24kg
7 pullups

For every missed minute there will be a consequence. You may power snatch from ground, above-knee or from the high-hang. Post rounds to whiteboard.

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Tripod Lifting

Pre-"GRACE" braveheart-style.

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WOD

"EBERT"

5 rounds for max reps:
weighted pullup, 20/10kg
handstand pushups

compare to 06DEC2011. There is no time element to the workout. As soon as you max out on pullups, immediately move to your handstand. You may kip either movement. Post results to comments!

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Maintaining Physical, Social and Mental Fitness for Peak Performance - Harvard Business Review

You have all made the first step in maintaining your body through activity and nutrition, but what about the mental side of things? Do you take time out in your day to just relax? How is your social life? Do you continue meeting new and exciting people while nurturing your existing ones?

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Rate These Racks!

Rack positions, that is.

An ideal rack means high elbows. 

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WOD

1RM clean

(It may be power or squat clean.)

compare to 20JAN2010 or 29DEC2010. Post results to comments!

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Mrs. M shared this walnut pesto recipe from Everyday Paleo during the 30-Day Journaling Challenge.  It is so easy to make, versatile and stores really well.  You can try freezing it in ice cubes and use a couple at a time as a stir fry topping, over chicken or in a pseudo pasta dish with spaghetti squash.

Walnut Pesto Sauce

4 oz fresh basil (3 ½ cups)

1 cup walnut halves and pieces

6 garlic cloves

1 cup olive oil

1 tsp sea salt

Juice from ½ a lemon

In a food processor, blender or magic bullet, add the walnuts, garlic, sea salt, and olive oil.  Process until smooth.  Add the basil and lemon juice and process again until smooth.

Easy peasy lemon squeezy.

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Chicken Kelaguen!

Thanks to Mark B for this paleo recipe!  A traditional dish from Guam and paleo without any replacements! Maybe the more you eat, the more you'll destroy workouts like Mark!

Kelaguen

Ingredients:

3 cups shredded chicken (meat from ~2lb roasted chicken)

2 green onions, chopped

1 tsp red pepper flakes

juice from 1 lemon

1/2 cup shredded coconut

Mix it all up, let it chill for an hour or two and enjoy!  I ate it wrapped up in some romaine lettuce.

- Marg

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WOD

find your 8RM bent over row.

then

"TEST 3"

tabata squats
max reps of muscle-ups in 4 minutes

from CrossFit.com:

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

see How Fit Are You? in The CrossFit Journal [pdf]

compare to 20SEP2010.

today's results.

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Is this necessary?

Starbucks Drops a 31oz Bomb: The Trenta - Consumerist.com

Here goes another step in a more Obese/Diabetic America.

Last Mon of 2010

Over the past year have you made a huge difference in how you treat your body? Did you make any improvements? Toni did. Mark B did:

October 2009

Ugh! Look at that ugly midline...

September 2010

Now he's beasting every workout.

What will you accomplish in 2011? Post to comments- set yourself up for success.

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WOD

"KAREN"
for time:
150 wall ball, 20/14#

compare to or 08NOV2010 or 29JUL2010.

RSVP for class here.

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“I see these people start getting in shape and have success and then they start to get more confidence,” Diana said. “Then that carries over to the rest of their lives. I love to see that. That’s why we do this.”

Read: Sweat With CrossFit - The News Tribune featuring fellow WA State affiliate Graham CrossFit.

Long cycle

Saturdays are unofficially Team WOD days.

We also present the new Saturday Cup. It's not tangible yet, but we're working on it!

PS
Sarah A is REALLY REALLY strong. And ridiculously fast. I suggest you get her on your team (;

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WOD

as many reps as possible in 10 minutes:
kettlebell swing, 24/16kg

compare to 10MAR2010.

Use the Fluid/Russian style of swinging. You only need to bring the bell to chin level for a rep to count.

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Nalgene, Camelpak, Kleen Kanteen, Sigg, etc. Do you have a reusable water bottle? Would you use a glass/bamboo one?