Heavy Cleans

Brian S

Don't go for a 1RM today if you're not feeling fantastic (8+ on a scale from 1 to 10. 1 being complete sh*t, 10 being invincible.)

---- Upcoming Events:

• TODAY! Saturday 4/19 - PaleoRx 2014 Info Meeting. 12pm
• 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 Max Week Saturday 4/19

STRENGTH

establish a heavy clean within 12 minutes

CONDITIONING

WA State Sectionals 2010 - Individual Event 1

as many shoulder-to-overhead (70/50kg) as possible in 8 minutes. every minute on the minute run 100m.

Post load and score to whiteboard/the Cody app.

----

How to Fix Disgusting Mutant Technique - Matt Foreman for Catalyst Athletics

----

Photo by Mark Malijan

Sheena mid-muscle-up

----

• Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU. 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

----
WOD for Champagne Friday 1/10

STRENGTH

press 1x5

CONDITIONING

WASHINGTON STATE SECTIONALS 2010 - Event 1

every minute on the minute for 8 minutes:
100m run max
shoulder-to-overhead, 70/47kg

Score = total shoulder-to-overhead reps. Post to whiteboard/comments/the Cody app

----

A pretty interesting analysis of muscle-ups:

Are you guilty of any of the same faults?

Locked out

Colin using a wide grip

'Overhead' means that your elbows are locked out, shoulders are active and the bar is over the back of your neck.

----

WOD

2010 WA Sectionals WOD #1

every minute on the minute for 8 minutes:
100m run
max shoulder-to-overheads, 60/40kg

SupeRx is 71/50kg. Results [dudes] [ladies] from the 2010 competition are here.

How did you stack up?

----

CrossFit Lisbeth discusses CrossFakers. We don't have any, of course!

...