Level 1

Find Sarah and Dan!

Congrats to Sarah M for completing her CrossFit Level 1 Trainers Course this past weekend at CrossFit Belltown.

A great stepping stone to eventually becoming a trainer is the CrossFit Games Open Judges Course- available to everyone who wants to improve their gym education!

Take it here: http://oc.crossfit.com/

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Tasty Tuesday 2/4

every minute on the minute for 20 minutes:
a. 3 snatches, 7 pushups
b. 5 deadlifts, 9 burpees over bar

then

3x500m, each for time. Rest as long as necessary between efforts.

Post best 500m row to whiteboard/comments/the Cody app.

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It's late on time, but these recipes are delicious!

Forky Friday: 2014 Paleo Super Bowl Party Edition - Nom Nom Paleo

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Finish, Not Jump

Jumping* can also be a problem when doing the olympic lifts.

Actually leaving the ground causes you to be airborne- the goal in lifting is to elevate the weight and get under it as soon as possible. Being "floaty" by jumping too high (getting off of the ground) means you're wasting time that could be used to get under those weights.

Watch this video of Spencer Arnold, leader of The Outlaw Way's Outlaw Barbell program, at the 2013 Season Nationals:

PAY ATTENTION TO HIS FEET AND THE PLATFORM!

He doesn't ever truly disconnect from the ground. Yes, he moves his feet- but he didn't jump, he slid out.

A lot of novice weightlifters, especially those in the CrossFit community who don't value weightlifting virtuosity, only default to the power snatch. And they jump the shxt out of them. At some point the weights become too difficult to power up overhead. The range needed to complete the movement is in getting back under (squatting) and that can't happen if you're midair.

* "Jump!" is usually used as a cue to be more aggressive and to utilize extension through the hip, leg, and ankle.

---- Upcoming Events:

• Saturday we start the 12pm Yoga classes!
• THIS SATURDAY! 5pm at CrossFit SLU it's our Annual Holiday Party!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Tuesday 1/14
STRENGTH
every minute on the minute for 10 minutes: (even) 3 snatches (odd) 1 at-the-knee snatch + 1 snatch balance
CONDITIONING
as many rounds as possible in 7 minutes: 9 deadlifts, 70/50kg 6 hang power cleans, 70/50kg 3 push jerks, 70/50kg
then immediately after
max burpees in 3 minutes Post total reps (deadlifts + hang power cleans + push jerks + burpees) to whiteboard.
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Michelle Tam of Nom Nom Paleo will be in Seattle this coming weekend on her book tour!

• Saturday she will be at the Northgate Barnes & Noble. 11am-1pm. Get your free tickets here.
• Sunday she will be at Book Larder in Fremont. 11am-12pm. RSVP here.

Hat tip to Lillian S and Lee A!

Area Under Construction

photo by Pao!

Seeing as we've officially begun the move from FCF 3.0 to FCF 4.0 (mats came in yesterday), you'll notice a handful of things:

• Even though we have workouts programmed, your WOD might become laboring in the new space. We're testing your CrossFit ability of work capacity!
• Because we'll be moving some equipment, we may have to scale movements or skip them entirely. Just think that when our newer Rogue system comes in, we won't have any bars to do pullups, t2b, k2e, etc. on. Rings will be up, though.
• Some of the CFSLU kids are on an extra-curricular strength program. Just wait- you'll have your chance soon enough!
• FCF Run Club (not to be confused with CFSLU Run Club) is coming soon.
• We could use help throughout the day, so hit us up if you're available in the weird hours of the day (think 1pm-3pm) like Jake A and Mark B!

At the end of the day, this is all for you. Welcome to our new home- let's make it comfy!

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WOD for Tasty Tuesday 7/9

STRENGTH

play with still rings for 15 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/61kg
handstand pushups

compare to Saturday 15JUN2013. Post time to whiteboard/comments/Cody.

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Throw a Paleo Summer Shindig - Nom Nom Paleo

Anyone want to have a little BBQ at the new gym sometime soon? Saturday afternoon methinks?

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Over-gripped.

Garrett in an inverted tuck while Moonboots spots. Notice the grip on the rings.

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WOD for Tasty Tuesday 6/18

GYMNASTICS

play on the rings for 10 minutes.

The goal is to combine 5-8 elements at a time. Each position should be held for a 2-count.

CONDITIONING

4 rounds for time:
100m waiter's walk, 25/15kg
20 pike situps
10 pistols, each leg
3 rope climbs

22 minute cut off.

Post results to whiteboard/comments/Cody.

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---- Paleo Sausage Egg "McMuffin" - Nom Nom Paleo YES. Fact: Breakfast sandwiches make the world a better place. ----

Doing Them Dirty

Mebane demonstrates his spinal flexion/extension. Via Lee A.

Seahawks 14, Packers 12. What'd you think of the game? The refs? Bueller?

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WOD

front squat 5x5

then

complete 50 turkish getups

Post largest squat load to whiteboard.

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Stir-Fried Kelp Noodles - brought to you by Nom Nom Paleo

Makes: 6 servings | Total time: 30 minutes

Ingredients

• 1 package (12-ounces) kelp noodles*
• 5 garlic cloves, peeled
• 1/2 medium onion
• 1 tablespoon coconut oil or fat of choice
• 1/2 pound cremini mushrooms, thinly slices
• 1 pound grass fed ground meat (vension, beef, pork, or lamb)
• 1 cup broccoli and carrot slaw
• 1 cup baby spinach leaves
• 1-2 tablespoons coconut aminos
• 1-2 tablespoons coconut vinegar
• 1-2 tablespoons Paleo-friendly fish sauce
• kosher salt
• freshly-ground black pepper

*Yam noodles can also be used. Both can be found at Central Market or Uwajimaya in the Asian noodle section.

Directions

1. Start by washing and draining the kelp noodles.
2. Mince garlic and dice the onion.
3. Heat coconut oil in cast iron skillet over medium heat. Once the pan is ho, toss in the onions and saute until they're soft and translucent.
4. Add the sliced mushrooms and cook until the moisture they release has evaporated.
5. Add ground meat. Break it up with a wooden spoon or spatula.
6. Toss in garlic and stir to combine ingredients. Stir-fry until the meat is no longer pink.
7. Add the kelp noodles. Once mixed in, throw in broccoli and carrot slaw into pan. Stir to incorporate.
8. Throw in the spinach and cook until the leaves are wilted. 
9. Add coconut aminos, coconut vinegar, and fish sauce. Continue cooking until the noodles soften to your desired consistency (about 3-5 minutes) 
10. Taste for seasoning and adjust w/salt and freshly-ground pepper.

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FCF Field Day 2012

2011 at TT Minor Park

Details forthcoming...

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WOD

establish within 20 minutes:
front squat 3RM

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps (pike)

Post results to whiteboard!

---- Stuck planning meals like me? If you didn't already have it for your iPad

This is an incredible recipe book that we use at home at least 3x/week. Well worth the $5!
(and no we're not affiliated)
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Please Prep Your Calves

Stretch/roll/SMR your calves before attempting the WOD!

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WOD

establish within 20 minutes:
a heavy 3-rep snatch balance

then

"MOONBOOTS"

21-18-15-12-9-6-3 reps for time:
push press, 40/25kg
jumps over the bar

Compare to Monday 2011JUN18.

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Nom Nom Paleo releases their iPad Cooking App!

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