Yay Natalie!

Danyel and Natalie on the AirDynes
Unleashed: Natalie Allen: First West Point, Now Washington - Go Huskies
---- Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi - the FCFCFSLU Intergym Throwdown
• All of March - CrossFit Games Open
• CGO 14.2 - This 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 Monday 3/3
STRENGTH
front squat 3x10
CONDITIONING
as many reps as possible in 15 minutes: 4 hang squat clean, 50/35kg 8 shoulder-to-overhead, 50/35kg 12 pullups
Rx = 50/35kg, Rx+ = 61/45kg, SupeRx = 70/50kg
Post score to whiteboard/the Cody app.
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Move For Those Who Can't - CrossFit Games
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Farewell Natalie

Guess who's bound for West Point?

Pao, The Champ, AB

Stay badass!

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WOD

Natalie's Birthday aka "NO JOKE"

for time:
run 2 laps around the block
20 double unders
30 squat thrusts
40 one-arm kb swings, 24/16kg
20 double unders
30 squat thrusts
40 one-arm kb swings, 24/16kg
20 double unders
30 squat thrusts
40 one-arm kb swings, 24/16kg
run 2 laps around the block

compare to 01APR2011. Were your runs faster? Are your handstands better?

Post time to comments. Tomorrow's WOD is "DIANE".

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REMEMBER TO BRING YOUR NON-PERISHABLES TO THE GYM- Feed the needy!

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This is for the homies are the gym. We know what you go through...

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Science For Smart People

Guess who just appeared in the Seattle Times?

this girl did!

Check out the article!

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WOD

"RANDY"

for time:
75 power snatches, 35/25kg

compare to 17NOV2010.

SupeRx = 40/29kg. Post results to comments!

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For your viewing pleasure this weekend:

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Caption This!

Best comment wins something cool.

Post 'em!

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WOD

NATALIE'S 18th (NO JOKE)

for time:
940m run
20 double unders
30 squat thrusts
40 one arm kb swings, 24/16kg

20 double unders

30 squat thrusts

40 one arm kb swings, 24/16kg

20 double unders

30 squat thrusts

40 one arm kb swings, 24/16kg

940m run

Every 4 minutes everyone stops and holds a 60-second handstand.  A 940m run is two laps around the block.

Post results to comments!

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16 Tips for Desk Jockeys: What To Do About Sitting All Day - Mark's Daily Apple

We've discussed how your body misses out on power moving in a bad position. How much more efficient is your movement when your front wheel drive works properly?

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Saturday Details

The gym will be closed tomorrow for Fight Gone Bad 5.

Come to Urban CrossFit to cheer on your gym mates!

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Today's WOD

"GI Jane"

for time:
100 burpee pullups

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http://lifehacker.com/5629498/top-10-exercise-and-fitness-tips-and-tools

Agree or disagree?