That's Levitation, Holmes

Can you levitate the bar up to your hands?!

Ron during 14.3

---- Upcoming Events:

• 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 Max Week Monday 4/13

STRENGTH

establish a heavy deadlift within 10 minutes

CONDITIONING

for time:
1 mile double rack walk, 48/32kg

Post to whiteboard/the Cody app.

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We've been proponents of minimal-style shoe wear in the gym (and short running endeavors) for a while- the benefits are just too great. The more time you can spend in better shoes (or barefoot) with proper foot mechanics, the healthier you foot/lower leg/body will be!

Two-Year Case Study - Dr. Nick's Running Blog

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VERSUS III Registration!

Brady, Roo, Zach, Sheena, BCS, Coach Martone, Jared, Ron, and AB

Another action-packed weekend! A crew of us went over to Morgan Junction CrossFit in West Seattle to be taught by Coach Jeff Martone, as well as Zach and Roo of MJCF for the Advanced Kettlebell CrossFit Trainer Course.

Expect more kettles in your future!

and oh yeah... here's a nice, big, ugly link to REGISTER FOR VERSUS III.

RIGHT NOW!

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• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Volume Monday 2/17

STRENGTH

front squat 3x10

CONDITIONING

22-16-10 reps for time:
kettlebell press, 20/12kg
strict-ish pullups

Strict-ish pullups mean stay as strict as possible for as long as possible, then if you need to kip utilize a 'frog kip' (similar to how you would kip dips- heels pulling up to the butt). Post time to whiteboard/comments/the Cody app.

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You Guys Like Benching Way Too Much

Ron M and Paul B

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Champagne Friday 11/8

"LYNNE"

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

Post score to whiteboard/Cody. Score = (total bench press reps) x (total pull-up reps)

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Thoughts with those in the Philippines and the rest of the Pacific for dealing with this crazy typhoon. Thanks to Wayne M for this picture. Unreal.

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