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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CH 35

The man, the myth: Chris Haddad

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WOD

EMOM for 8 minutes:
3 clean pulls

then

"CH 35"

3 rounds for max total reps:
slam ball, 30/20#
Fluid-style kettlebell swing, 24/16kg
wall ball, 20/14#
weighted situp, 5/2.5kg

Each station will go on for one minute: 50 seconds work, 10 seconds rest/rotation. Post results to whiteboard.

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Congrats to Tyr S (and Mike S) for getting their CrossFit Level 1's this past weekend!

rocking Foundation Athletics, Rocket CrossFit respectively

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RAINSTORM tomorrow.

Tomorrow (Saturday) there will be a workout free to everyone, but it'll be at Greenlake!

We'll be meeting at 11am towards the north end of the park near the "stretching rings", located near the parking lot and tennis courts off of Latona Ave NE. Give me a call if you need directions! Don't forget to dress properly and bring water. It could be as hot as 89 tomorrow.

View Larger Map

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Screw Seafair- go support Rainier CrossFit in their 4th Annual MT. RAINIER STRONGEST MAN AND WOMAN down at The Old Cannery in Sumner, WA.

More details for MRSMW4 here.