Deadlifts and Stuff

Nate M

We ran a Total this past weekend at CFSLU where a bunch of athletes found/retested their 1-rep max back squats, presses, and deadlifts.

The next CrossFit Total is Friday, May 16th!

---- Upcoming Events:

• Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Deload Tuesday 4/8

STRENGTH

deadlift 5x3

CONDITIONING

6 rounds for time:
400m run
6 hang power cleans, 70/43kg

Post time to whiteboard/the Cody app.

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Articles You Should Probably Read

• Ask the Doc: Unlock Your Rear Foot - Tabata Times
• Deadlift Prep - The Movement Fix
• It's Time To Shut Up About Rounded-Back Deadlifts - Lift Big Eat Big

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Help please?

Nathan is the president of the SU Baseball team for a second year in a row now and he would gladly appreciate your help:

"We were the Conference Champions last year and were three innings away from going to the World Series. This year unfortunately we didn't get close to the amount we asked for from the school so now we're having to fundraise and rely on donations for our team.


This year is the biggest year we've had as far as turnout goes which is great but it also means more costs because of more players. We need more uniforms as well as more money for travel. We're also hoping to take a trip to California during spring break but there's no way that's possible with the amount we have right now.


A little more info is on the donor site at https://www.wepay.com/donate/281626


Also if people want to know more about our team we have a website at http://suclubbaseball.tripod.com/  


So yeah, I think that's about it. If you want to know anything else feel free to ask. And thanks again!"

We got you Nathan.

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WOD

"CINDY"

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

compare to 18JUN2010. Post results to comments!

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Baseball and many other sports depend on accuracy, especially when throwing.

Check out the awesome display of control with a frisbee and a basketball from these guys:

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Week 4 Newsletter

View/download the PDF here.

Week 4's Winners are Aimee P & Eric P! Congrats guys.

What do you think about Essie's 'Real Food' Pyramid? Awesome right?!

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WOD

Nathan's Temporary Farewell!

(and Eric N's too!)

as far as you can get in 45 minutes:

1 mile run

15 power snatches

50 burpee-chinups

30 cal row

20 push presses

1 mile run

50 wall ball shots, 20/14#

15 overhead squats

1 mile run

15 power cleans

50 situps

20 back squats

50 box jumps, 24/20"

50 burpees

50 deadlifts, 40/25kg

100 squats

1 mile run

All barbell movements are done with a 40/25kg bar. Scale the WOD as necessary!

Post results to comments!

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Adam, Tony and Andrew will be at a CrossFit POSE Certification this weekend. Who's ready for the next Endurance Program?!

Leave a comment or sign up on the whiteboard at the gym.

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Nate's Leaving Tomorrow

Come see do the brutality that is his "Temporary Farewell Workout".

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WOD

max reps in 2 minutes:
handstand pushups

then

backsquat 5rm

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The 2011 CrossFit Games Northwest Regionals is this Weekend!

ALL THE DETAILS ARE LISTED HERE.

Should be a good time. Andrew is judging all day Friday, so come by and say hi!

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