The JOEY LOTIONS Challenge

This coming Sunday 2/22 Joey K of CrossFit SLU will be participating in Cycle For Survival (cycleforsurvival.org) - the fastest growing athletic fundraiser in the world. In just the last 6 years, the event has gone from one New York location raising a couple hundred thousand dollars, to over 20 locations nation-wide and has raised over $45 million dollars. Every single dollar raised goes to rare cancer research. And did you know that 50% of all diagnosed cancers are considered rare?!

This year is the first time the event has ever been in Seattle and Joey will be representing.

Here is his challenge: tomorrow morning (Saturday 2/21) between 930am and 11am at CrossFit SLU, Joey will be accepting CrossFit challenges from anyone interested.

You can select any lift(s) you want and design the workout however you like. It can be a max, an AMRAP, whatever you want, as long as the time cap is 5 minutes or less. To challenge Joey you have to donate $15 dollars. If you win - congrats you are probably the next CrossFit Games Champion, and if you lose, you have to donate an additional $15! Every cent donated will be going directly to Cycle for Survival and rare cancer research.

So come down to SLU and let's beat the hell out of Joey for a great cause. And if you can't make it this weekend, but still want to donate - that is awesome. Just click this link and click "Donate" and follow the instructions. Any amount is appreciated!

DONATE HERE: http://mskcc.convio.net/site/TR/CycleforSurvival/AG_Cycle_Event?px=1172301&pg=personal&fr_id=2100

---- 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 Champagne Friday 2/21
Kettlebell "KAREN"
for time: 150 kettlebell wall ball substitute, 20/12kg
Post time to whiteboard/comments/the Cody app.
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Remember that for anyone who registers and completes the CrossFit Games Open, as well as takes the online judges course, we'll credit your account come April!
There also may or may not be a special edition t-shirt for all those who can deal JUDGEMENT.
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The Doc and Mule: Head Positioning in your KettleBell Lifting - Morgan Junction CrossFit
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VERSUS III Registration!

Brady, Roo, Zach, Sheena, BCS, Coach Martone, Jared, Ron, and AB

Another action-packed weekend! A crew of us went over to Morgan Junction CrossFit in West Seattle to be taught by Coach Jeff Martone, as well as Zach and Roo of MJCF for the Advanced Kettlebell CrossFit Trainer Course.

Expect more kettles in your future!

and oh yeah... here's a nice, big, ugly link to REGISTER FOR VERSUS III.

RIGHT NOW!

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• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Volume Monday 2/17

STRENGTH

front squat 3x10

CONDITIONING

22-16-10 reps for time:
kettlebell press, 20/12kg
strict-ish pullups

Strict-ish pullups mean stay as strict as possible for as long as possible, then if you need to kip utilize a 'frog kip' (similar to how you would kip dips- heels pulling up to the butt). Post time to whiteboard/comments/the Cody app.

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What a Freakin Weekend!

KB, Ann-Marie, Lillian, AB, Anastasia, Vicky, Moonboots, Mark, Ben, Sara, Megan, Jenny, Erik, Patryk, Tony, Mike, Paul, EJ, and Brian

Congrats to everyone who participated in Local's Gym's Cretus Ex Duellum 2014 event!

as well as all of those who participated in the CrossFit Kettlebell Course with Zach and Roo of Morgan Junction CrossFit

Adi, Grayson, Jessie, Cheryl, Sheena, Jared, Roo, Zach, Ron, and MacGregor

and finally to Jake who represented at Ergomania! He set a PR for his 2k!

Jake V

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• Sundays in February - Seattle Affiliate League 2.0
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• VERSUS III: Return of the Jedi

---- WOD for Monday 1/27 STRENGTH for 10 minutes: 15-second handstand 15-second rest CONDITIONING 21-15-9 reps for time: back squat, 61/45kg pullups Compare and contrast to 06JAN2014. Post time to whiteboard/comments/the Cody app. ----

Front Squats and CHELSEA

Morgan T

Unless it's standardized, changing your "grip" can keep the pushup moving.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Thursday 10/2

STRENGTH

front squat 5x3

CONDITIONING

"CHELSEA"

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

SupeRx= chest-to-bar pullup, clapping pushup, and jumping squats. Post front squats and rounds completed to whiteboard/comments/Cody.

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Volume vs Intervals - Why Interval Training is the Real Deal - Morgan Junction CrossFit

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Two-Foot Takeoff

Two-foot landing

Get pumped for jumping on tall things!

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WOD for Wednesday 3/27

• establish a 1RM* overhead squat within 20 minutes
• establish a max height standing box jump within 10 minutes
• take 3 attempts to find your max handstand

*3RM if you have been training with us for less than 4 months. Ideally the handstand is freestanding. Post results to whiteboard.

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Are You Truly Addressing All Aspects of Your Training? - an article written by former FCFer Joey Shevelson for Morgan Junction CrossFit

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Coach Martone

Blair, Coach Jeff Martone, and AB

An amazing cert this weekend at Morgan Junction CrossFit. I shot a video of Coach Martone juggling a "kettle" I need to upload.

Owner and head instructor Zach says "The kettlebell is the single most neglected piece of equipment in most gyms and in the CrossFit community." It's true.

Let's change that.

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WOD

1.
establish within 15 minutes:
a heavy 1-rep push press

The goal is to find the heaviest weight that form will allow. Once the knees and hips lock out they must remain locked out. The bar may start slowing down once it's above forehead-level, but keep fighting.

2.
Pendlay Row 3x8

This accessory is to be done after your rack group finishes the push presses. Go heavier than last week, but maintain technique.

3.
10-to-1 reps for time:
hang squat clean, 61/45kg
slapping pushups

The bar must start in a solid hang position before performing the clean for each rep. Full extension isn't necessary for the pushup.

Post time to whiteboard.

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FAQ - Old Country Iron Club Training Log

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Roo's 712 Jerks

Marissa Luchau of the new West Seattle affiliate Morgan Junction CrossFit recently broke a world record in Long Cycle Jerk.

One Hour Long Cycle - October 20, 2012 / Seattle from Punch Drunk

On October 20th she set a new world record with 712 jerks.

• 600 Kettlebell Jerks - CrossFit Community
• Break Records - Morgan Junction CrossFit
• http://morganjunctioncrossfit.com/2012/10/21/5245/

Congrats Roo!

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WOD

mobility work

then

for 25 minutes:
6 kettlebell jerks, 24/16kg
100m suitcase walk

There is no specific load for the suitcase walk. Go as heavy as good posture will allow.

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ATTN #OccupyStrength Athletes: This Saturday is THE DAY.

• Have a plan: have your warmups and opening lifts planned!
• Get some rest: doesn't mean you can't work out, but don't use the same intensity you usually go. This also means sleep well! (Thursday night AND Friday night)
• Hydrate: duh!
• Mobilize: You have to prep the body. Restorative motions, stretching, and SMR are all recommended.
• Prep your gear: Bring your lifting shoes, your CrossFit shoes, your FCF shirt, clothes to keep you warm, "hydration vessel", knee sleeves, your lucky/favorite socks, etc. I'll bring chalk and athletic tape
• Nutrition: bring food!

Blair came up with this nifty warmup table where you can plug in your numbers and it generates magic:

Email her if you've got questions! bcs@foundationcrossfit.com

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