Slow and Smooth Squats

Mario and Amy watch Sarah back squat.

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PaleoRx 2014 starts today!

Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Change your life.

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Volume Week Monday 4/27

STRENGTH

back squat 7x3

Go heavier than last week and rest exactly 60 seconds between sets.

CONDITIONING

4 rounds for time:
400m run
50 squats

Compare to 02MAR2011. Post time to whiteboard/the Cody app.

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Weekend Reading

• Dmitry Klokov Assistance Exercises From a Seminar - All Things Gym
• Pedaler's Fair Coming to Capitol Hill - Capitol Hill Seattle
• Boz vs Ro - CrossFit Journal
• OutKast's Debut Album Turns 20 - 2DopeBoyz
• Why Can't We See Evidence of Alien Life? - Ted Ed
• Armchair Analyst: Going Right Up the Gut, the Seattle Sounders, and other Week 8 Thoughts - Sounders.com
• Seager Three-Run Homer Propels Mariners - Mariners.com
• A Closer Look at the Seahawks' 2014 Schedule - Seahawks.com

Jerk Footwork

Register for our annual 4-week nutrition challenge here!

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Sarah split jerks
What does your footwork look like? Coach Mike Burgener has a diagram he likes to draw out. We like to simplify it with a half-way lunge with slight modifications to the feet positions.
The Outlaw Way came out with this video by SuperCleary recently:

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Upcoming Events:

• Run Club - TODAY at Foundation CrossFit. 7:30pm. Bring your reflective gear and/or running lights as it may get dark!
• Monday 4/28 - PaleoRx 2014 begins!

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WOD for Skills Week Wednesday 4/23

STRENGTH

push press 7x3. rest 90 seconds exactly between sets.

CONDITIONING

CrossFit Games 2012 - TRACK TRIPLET

3 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run

Games had a 13-minute cutoff. We'll have a 20-minute cutoff. Post time to whiteboard.

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Why is your footwork so important? Coach Bob Takano explains:

The 2 Fundamental Roles of Footwork in the Jerk - Breaking Muscle

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No Air Time

Leaving the ground during weightlifting is what happens when an athlete tries to violently extend the hip by actually jumping, as opposed to just violently extending the hip.

The confusion arises when a trainer uses the cue to "JUMP!" to provide the extension result. As the novice athlete improves and gains experience, the intermediately athlete should learn how to "finish"- or jump without leaving the ground completely.

Remember that the point of the snatch, clean, and jerk are to elevate an object up and then immediately get under it. Any wasted time is inefficient.

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Valentine's Day 2/14

"AMANDA"

9-7-5 reps for time:
muscle-up
snatch, 61/45kg

Compare to 09JAN2014. Post time to whiteboard/comments/the Cody app.

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For the Love of Coffee - CrossFit Journal

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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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Squat Deep

Sarah M

Full range of motion is healthy range of motion.

With the front squat ankle, knee, hip, and back mobility play an important part in keeping the bar in proper placement.

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• Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU at 5pm.
• 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 Blue Monday 1/12 STRENGTH

work up to a heavy 5-rep front squat* within 10 minutes

CONDITIONING

5 rounds for max reps:
40 seconds of thrusters, 45/30kg
20 seconds of rest
40 seconds of pull-ups
20 seconds of rest

Post score to whiteboard/comments/the Cody app.

* This is not a max. Find a load that is heavy, but completely doable. Do not fail a rep.

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"Skinny b!tches watch out for the muscle car!"

Sarah M completes her first full marathon this past Sunday in Bellingham.

She trained mostly in CrossFit, CFEndurance methods, and strength development. Speak to any of our coaches to learn more about race training.

We have a large group of athletes running the WA State Tough Mudder this Saturday!

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Monday & National Coffee Day 9/30

FUN

"BRING SALLY UP" for max back squats

STRENGTH

establish a 1RM clean & jerk within 12 minutes.

CONDITIONING

tabata situps

Post BSU score and C&J to whiteboard/comments/Cody.

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NANNY. Get it?

Some of you may already know, but there was another amazing event last weekend and we had a handful of both FCF and CFSLU athletes participate at WODfest 2013.

• Team Moonboots (37th Place): Amy C, Sarah M, Colin B, and Ryan S
• Team CrossFit SLU (45th place): Kristina B, Vicky O, Mario H, and Erik K
• and finishing in 10th for the Men's Masters: David Q

DQ

ALSO: Guess which two just joined the muscle-up club?

Congrats Jason R and Kevin W!

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WOD for Champagne Friday 8/9

"NANCY"

5 rounds for time:
400m run
15 OHS, 45/30kg

OR

"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps

then

"PUKIE BREWSTER"

150 burpees for time

Compare to 18JUL2013. Post results to whiteboard/comments/Cody.
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Let The Games Begin - CrossFit Games

Which non-CrossFit athlete would you like to see compete at the CrossFit Games?

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PaleoRx 2013: Deload Week

Jared, Josh, Raul, Leah, Sunnie's back, and Blair

What a great turnout for this past weekend's PaleoRx Iron Chef challenge. So many people brought so many tasty dishes, it was hard to just "taste" them... we went in a finished off all the plates!

A huge thank you to Sarah M for spearheading this challenge, and for Gina P for setting up our event fun!

Remember for those who finished the PaleoRx challenge up until this point, you'll be deloading this week and slowly starting to incorporate other things back into your diet. Take it nice and slow and pay attention to what foods affect you in certain ways.

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WOD for Skills Week Monday 5/20

STRENGTH

back squat 3x5 (go heavier than last time)

CONDITIONING

for time:
21 power cleans, 61/45kg
42 hand-release pushups
15 power cleans, 61/45kg
30 hand-release pushups
9 power cleans, 61/45kg
18 hand-release pushups

Post times to whiteboard/comments/Cody.

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Your Practical Guide For Dental Decisions - Whole 9 Life

A lot of folks out there are seeking the optimum diet and the ultimate exercise program in the name of health and longevity. Often, however, these same people have completely neglected their teeth. 

You might as well have eaten that bagel and decided to lift light weights like Gweneth Paltrow. 

Let’s be real! Your mouth is the beginning of your digestive tract, and as you keep your gut healthy, you must also keep the top end (your mouth) healthy as well. As easy as it is to get “leaky gut syndrome,” you can also get a sort of “leaky mouth syndrome” as well.  In dental speak we call this periodontal disease.

Read more below!

• Part 1
• Part 2
• Part 3

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A Fun-Stuffed Friday

Sarah

You can thank this strong and lovely lady for today's WOD.

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WOD for Benchmark Friday 5/10

"THE SEVEN"

7 rounds for time:
7 handstand pushups
7 thrusters 61/45kg
7 knees-to-elbows
7 deadlifts 111/77kg
7 burpees
7 kettlebell swings 32/24kg
7 pullups

Post time to whiteboard/comments!

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Extracurricular Cardio 5/10

RUN, ROW

for time:
10k

BIKE/AIRDYNE

40 minutes for max distance

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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Crank It Out

Cheryl C and Sarah M

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WOD for Friday 4/26

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

If you have a weight vest/body armor- wear it. Compare to 27MAY2012. Post results to whiteboard/comments!
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Episode 4 of Genetic Potential TV:

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Swings Are Joyful

Sarah agrees

Who's ready for PaleoRx 2013?! We will have details for our next nutrition challenge in the next week. This is going to be awesome.

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WOD for April Fool's Monday 4/1

STRENGTH

back squat 3x5

CONDITIONING

40-30-20-10 reps for time:
kettlebell swings (Russian style)
ab-mat situp

Post results to whiteboard.

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Wow. I didn't know this was a thing.

From Crunches to Climax - CrossFit Journal

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Acquiring Skills and HBD KB

Sarah M and Tony

Every 5-6 weeks we hit an acquisition week (this week!) where we try to focus on skills and give you the proper progressions for the more complicated skills.

How'd the snatch balance go?

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WOD for Wednesday 1/30

3 rounds for QUALITY:

• 1 minute rope climbs
• 1 minute rest
• 1 minute overhead hold
• 1 minute rest
• 1 minute muscle-ups
• 1 minute rest
• 1 minute russian twists
• 1 minute rest

then to celebrate:

"KB"

as many rounds as possible in 7 minutes:
3 handstand pushups
5 kettlebell snatches, 24/16kg
7 knees-to-elbows

The first workout is for skill development. Post "KB" rounds to whiteboard.

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Is getting too much intensity or volume hurting your CrossFit WOD? Listen up to the newest Barbell Shrugged episode:

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The Rooster

Mr. Gallo: fan of beer and future Masskrugstemmen master

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WOD

Happy Birthday to Mark G and Sarah M!

"EL GALLO"

as many rounds as possible in 29 minutes:

4 turkish get-ups, 24/16kg (per side)

10 slam ball 30/20#

Post results to comments!

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"Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart."

- Steve Jobs

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Snatch Face

I wanted to post about what full extension looks like, but these snatch faces were way better...

Let's vote: who's got the best one?

Emma

Amber

Jake P

Sameer

Sandi

Sarah M

S. Savage

Tim B

What say you?!

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"ISABEL"

for time:
30 snatches, 61/45kg

Snatches can be full squat snatches or power snatches, but every rep must start on the ground.

compare to 03DEC2010 or 26NOV2010.

Post results to comments!

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Are you signed up for the 2011 CrossFit Open yet?

Brandon, Joey, Mark B, AB, AW, Tony, and Paolo are all signed up.

When are you going to?