Gymnasty Skills?

Tomas in a shoulder-flex walk How's your active mobility? Do your snatches suffer from crappy overhead positions? Do you yearn for better gymnastic ability on the rings? Do you have a solid freestanding handstand? If not, you might want to check out the Gymnastic Bodies Seminar that we're hosting at CrossFit SLU this April 19th & 20th. ---- Upcoming Events:

• Saturday 3/8 - WORKSHOP DAY AT FCF!
• 9am - Better Snatching
• 10am - Developing Efficient Strict, Kipping, and Butterfly Pullups
• 11am - Increasing Your Clean & Jerk
• 12pm - Midline Stability & Handstand Pushups
• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29. BBQ to follow!
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

---- WOD for Tasty Tuesday 3/4 STRENGTH 100 dips in as few sets as possible. 10 minute time limit. CONDITIONING 3 rounds for max total reps. 1-minute stations of:

• kettlebell clean, 20/12kg (24/16kg)
• weighted step-up, 20/10kg to 24/20" (25/15kg)
• burpee (hand-release)
• row for calories (AirDyne)
• rest

(SupeRx options)

Post total to whiteboard/the Cody app.

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Easy Recipe: Crockpot Braised Beef Shanks - Balanced Bites ----

FRAN Friday

Tomas B

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Champagne Friday the 13th

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

Compare to 12JUL2013. Post results to whiteboard/comments/Cody.
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Coaching Roundtable - CrossFit Open 13.5 Tips and Advice - Tabata Times

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How Was Plank Week?

Tomas B

It's deload week! This means keep your focus on how you move, how you feel, how you've been recovering. Work hard and accomplish what you need to, but only if you can return to training normally.

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Monday 8/26

STRENGTH

back squat 3x5

CONDITIONING

the OKAYBRO complex:
- power clean
- jerk dip squat
- jerk (any style)
- (high bar) back squat
- behind-the-neck jerk (any style)

Perform a max effort handstand (against wall) in between each set.

Post results to whiteboard/comments/Cody.

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Seattle All Day!

• Macklemore and Ryan Lewis Accept the Award for Best Video With a Social Message - MTV
• Sounders Deliver Win in Clint Dempsey's Home Debut - Seattle Times
• Macklemore and Ryan Lewis Accept the Award for Best Hip Hop Video - MTV

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