Goblet Squats and Farmers Carries

James W

---- 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

----
WOD for Deload Thursday 4/10

ACTIVE RECOVERY

sleds, loaded carries, and THE EAGLE

Post to the Cody app.

----

Read: Goblet Squats 101 - Dan John for T-Nation

----

Trainer's Choice Thursdays

Hannah N

----

• 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

----
WOD for Thursday 12/5
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Trainer's Choice!
Post results to whiteboard/journal/Cody.
----
CrossFit: The Good, The Bad, The Ugly - T-Nation
My thoughts:

• An accurate and fair assessment from one of the original Subject Matter Experts from the CrossFit world.
• It is fair to criticize the system in which anyone with $1000 can get "certified" and start their own gym.
• I am also in agreement in the Exercise vs. Training topic. This has been something I've had to develop personally for myself and for the gyms in the past couple of years.
• That being said, I'd like to think our program has vastly improved. Just look at the workouts from two years ago. (Go ahead, check the archives!)
• I still believe in the CrossFit community because it still does more good than harm. People get hurt doing stupid shit, but we try to minimize those opportunities by providing a learning atmosphere that values moving well and living healthy over who can get the fastest "FRAN" time or lift the heaviest weights… even if that's the fun thing to talk about.

What do you think? Do we do a decent job?

Ruh Roh

Elliot W

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Deload Thursday 8/29

GYMNASTICS

work on bar muscle-up for 15 minutes

CONDITIONING

5 rounds:
12 depth jumps, 24/18"
6 muscle snatches

then

5 attempts to find max calories in one minute on the AirDyne

Post results to whiteboard/comments/Cody.

----
The Fallacy of High-Rep Olympic Lifting - Mark Rippetoe on T-Nation

Where'd that picture come from?

The Not-So-Evils of High-Rep Weightlifting - Juggernaut

----

Guess Who We're Hosting in Oct?

Hint: you don't see him in person everyday.

Register for The Freestyle Connection Seminar on October 27th here at Foundation CrossFit.

More info at GymnasticsWOD.

----
WOD for Champagne Friday 8/23

"TABATA THIS!"

• tabata squat
• tabata pullup
• tabata situp
• tabata pushup
• tabata row (cal)

Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 30MAR2012. Post results to whiteboard/comments/Cody.
----
The Best Damn Push-ups Article, Period! - T-Nation

ARROW! Not "T"!

----

Freestyle Friday

Moonboots working with Carl Paoli

----
WOD for Champagne Friday 5/24

MAGIC MAYA

3 rounds for max reps. 1-minute stations of:

• slam ball, 20/10#
• situps
• push press, 35/20kg
• pullups
• row (calories)

Rest 1 minute between each round. Post results to whiteboard/comments/Cody.

----
The Truth For Tall Lifters - T-Nation

----