Elizabeth Friday!

What are you favorite recipes? We are in the planning stages of some Food Videos: recipes, methods, and how-to's.

What would you like to see?

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WOD for Friday 1/24

"ELIZABETH"

21-15-9 reps for time:
power clean, 61/45kg
dips

Although the prescription is a POWER clean, if you need to squat to receive the weight, so be it. Ideally the dips are ring dips. Compare to 17DEC2012.

Post time to whiteboard.

COOLDOWN

3 rounds max weighted plank for time.

- Partner up for spotting and checking (poke them to find inefficiencies)
- If bodyweight is a challenge, keep it bodyweight
- If ready for more, elevate feet or throw a weight onto their back
- Record times in journal.

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Weekend reading

• The FCF/CFSLU Ski, Snowboard, Wax, Beer, and Competitive Exercise facebook gathering
• The NOW of CrossFit - Huffington Post
• http://mopeilitywod.com/
• A History Lesson For Sacremento Fans: How Kansas City Lost the Kings - Deadspin
• JJ Abrams to Direct STAR WARS VII - Badass Digest
• Meet Kurtis Bowler - CrossFit Journal

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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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Iron Chests

Eric M mentally finding his happy place

The crew at Morgan Junction CF/ OCIC really opened my eyes to how underused the "kettles" are. Not only that, but how the time spent in the gym should also be for improving mental fortitude.

Great job to everyone who rowed as hard as possible, who held onto their kettles when they wanted to put them down, who pushed each other to be the best they could.

Way to work, y'all. See you tomorrow.

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WOD for Thursday 1/9

STRENGTH

play with the front lever for 15 minutes

CONDITIONING

10-to-1:
kettlebell clean, 24/16kg
strict pullup
broad jump, 6/4"

MOBILITY

- thoracic spine
- lower leg (gastroc, soleus, tib ant)

Maybe tomorrow's workout involves movements like snatches and wall ball, where T-spine mobility allows for better efficiency.

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Seattle Investor Eyes Sacramento Kings - ESPN

We won't forget:

but 1:53:41 is the moment we should all pay attention to.

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NBA Champions 2012: The Miami Heat

Miami Heat victorious over the Oklahoma City Zombie Sonics Thunder, 121 vs 106.

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 03FEB2012. Post score to whiteboard.

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Jack Andraka - 15-Year-Old Invents Cancer Test 100x More Sensitive & 28x Cheaper than Current Tests - Brad Aronson

What an amazing story. By challenging older ways of thinking, and not giving up this teen has probably saved numerous lives.

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