Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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GYMNASTIES

Darcia and Jo on our homemade parallel bars doing an upper-arm support.

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WOD for Thursday 2/21

STRENGTH

play with back lever for 15 minutes

then

"GYMNASTY THIS!"
for best positioning, tabata intervals of:

• hollow rock
• back bridge
• upper-arm support
• handstand
• top-of-pullup

Post results to comments!

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Paramount Team Challenge Recap... and jerks.

We had a three teams compete in the Paramount Team Challenge this past Sunday in Shoreline:

• Wreckx-N-Effect: Mark-Anthony & AB (6th Place Firebreather)
• Team SASSYHIP: Sheena & Mika
• Swoll Children: Mario & Boudy

And of course we had some of our fam come up and support:

All while Cheryl was being a badass judge for the entire day:

Results here.

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WOD for Wednesday 2/20

STRENGTH

play with the back lever for 15 minutes

SKILLS

7 rounds for best quality:
200m run
7 jerks, any style

The goal is not to do these quickly, but as best as possible. This is your time to develop your footwork, both for POSE Method running and the push or split jerk.

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Rich Froning 2010 vs Rich Froning 2012 - The Rx Review

Amazing what you can accomplish in two years, regardless of level. I am currently tied with Rich in the CrossFit Open!!! You can be too- SIGN UP HERE. Paul Br just did!

click and embiggen!

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BBShrugged, Back Levers, Cardio, and EA

Enjoy Episode 47 of Barbell Shrugged: How To Prepare for the 2013 Reebok CrossFit Games and When to Peak For Competition

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WOD for Valentine's Day 2/14

STRENGTH

play with the back lever for 10 minutes

hang clean 12x2

CONDITIONING

3 rounds:

• 500m row for time
• 2 min max calories on AirDyne
• 800m run for time
• 30 sec max burpees

2:1 rest after each effort. Example: you row a 1:30 500m, you rest for 3:00 before attempting 2 minutes on the AD. You'll always rest 4 minutes after the AD. So on and so forth.

Post hang clean to whiteboard.

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I'm Not Trying to be That Diesel - Elizabeth Akinwale

via King CF

I had the pleasure of meeting Ms. Akinwale this past weekend at the Outlaw Camp!

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