Squat/Push/Pull

Angelo A

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II, @ Foundation CrossFit

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WOD for Volume Week Monday 11/14

STRENGTH

• back squat 3x5
• press 3x5
• deadlift 1x5

CONDITIONING

tabata row for max distance

Post results to whiteboard/comments/Cody.

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Is Music the Key to Success - NY Times (via DQ)

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Team (Hella) Buff Mudders

Our 2013 Tough Mudder Team

We had a ton of athletes run Tough Mudder Seattle this past weekend, with our team and not! Tons of fun. We're already ready for the next 4 hours of fun!

Also: a pair of athletes got married this week. More details and celebratory workout this week!

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Skills Week Monday 10/7

STRENGTH

back squat 3x5

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press
*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber.

Compare to Wednesday 02OCT2013. Post results to whiteboard/comments/Cody.
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One Beer, One Book- Help out a great cause this Tuesday!

Join Room to Read Seattle at our upcoming Beers for Books event on Tuesday, September 24th from 7:00 - 10:00pm at King's Hardware in Ballard.

The concept is simple: buy one of our specialty drinks and a portion of the proceeds will be donated to Room to Read's Local Language Publishing Program -- producing treasured books for kids in places like Nepal, Cambodia, Laos and South Africa.

It may just be the easiest gift giving you've ever done - have a drink, give a book!

$1 from every King's Lemonade
$4 from every pint of Fremont Brewing Company beer
$13 from every pitcher of Fremont Brewing Company beer

Buy raffle tickets to win fun prizes $5 for one ticket; $20 for 5 tickets

Help us reach our goal of raising $1500 which will produce 1500 books in one night!

RSVP today on Facebook: www.facebook.com/events/548312748567866

OR

Eventbrite: www.beersforbooks-seattle.eventbrite.com

About Room to Read:
Room to Read seeks to transform the lives of millions of children in the developing world by focusing on literacy and gender equality in education. Working in collaboration with local communities, partner organizations and governments, we develop literacy skills and a habit of reading among primary school children and ensure girls have the skills and support needed to complete their secondary education.

The Seattle Chapter is an all-volunteer chapter that supports the mission and vision of Room to Read through fundraising activities and raising awareness about the organization. If you would like to volunteer and become involved in the Seattle Chapter, go to: www.roomtoread.org/seattle.

Thanks to Melissa K for the info!

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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 9/23

STRENGTH

back squat 3x5

CONDITIONING

7 rounds for quality:
7 hang power cleans
14 dips

Post back squat load to whiteboard/comments/Cody.

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Perfectly-Vertical KBS

Donovan N

Squeezing the glutes and keeping the abs tight allow shoulders, that have the proper range of motion, to complete a perfectly-vertical overhead kettlebell swing.

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• Part of our Tough Mudder Team? We have a training run this Sunday at FCF 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Volume Week Monday 9/16

STRENGTH

back squat 3x5

rest no more than 2 minutes between sets

CONDITIONING

as many reps as possible in 20 minutes:
15 burpees
10 kb swings, 24/16kg
5 pullups

Post total reps to whiteboard/comments/Cody.

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Pay Attention To How You Run

the recent Foundations graduates!

We truly believe that running is a skill- that's why even though anyone can do it, there are plenty of things that plague us in running faster, longer, more efficiently, and keep us injury-free.

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• Register for this Saturday's CrossFit Total 9/14 @ 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Yoga classes Monday at 6:30pm, Wednesday at 2pm, Thursday at 9am. Still FREE!

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WOD for Skill Week Monday 9/9

STRENGTH

• hang snatch 10x2
• back squat 3x5

CONDITIONING

"RANNIE"

for time:
5x100m runs
50 situps
4x100m runs
40 situps
3x100m runs
30 situps
2x100m runs
20 situps
100m run
10 situps

Post time to whiteboard/comments/Cody.

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Man and Superman - New Yorker

"Do genetic advantages make sports unfair?"

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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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Yoga continues for free in August!

Adrianne and Jake

Remember, we will continue to offer yoga classes for free this month. This will become an add-on program at the cost of $50/month for Unlimited Yoga. For those who wish to drop in on select classes, the drop in pricing will be $20/class for non-FCF/SLU athletes, and $10/class for FCF/SLU athletes. We believe this strikes a good balance for a complementary mobility/flexibility program for less than half the cost of attending a yoga studio.

This week's yoga schedule for FCF:

• 10am Monday with Adrianne
• 2pm Tuesday with Adrianne
• 2pm & 6:30pm Thursday with Gaylin

Since we are still testing out the schedule, let us know what days & times you'd like to see!

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WOD for Monday 8/19 (It's volume week!)

STRENGTH

Backsquat 3x5

then

CONDITIONING

every minute on the minute for 15 minutes:
1 power clean
3 split jerks

Post jerk load to whiteboard/Cody.

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VERSUS Aftermath

The VERSUS crew!

Event 1: Weightlifting Total
Event 2: Back, Back, Forth, and Forth
Event 3: The RINGer
Event 4: Conga Line Dirty Thirty

FCF is the winner of the inaugural inter-gym throwdown. Next one up in October!

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WOD for Skills Week Monday 8/12

STRENGTH

back squat 3x5

then

every minute on the minute for 10 minutes: 3 hang snatches

ACCESSORIES

3 rounds:
10 hanging leg raise
10 reverse hyper
ME Paloff Press, each side

Post results to whiteboard/comments/Cody.
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Douglas' Audacious, Utopian Goal: Shift a Whole Industry - Seattle Times (via Sacha P)

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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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Cast Wall Walks

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PaleoRx folk can log their food and questions here

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WOD for Monday 4 /29 - Skill Week

STRENGTH

back squat 3x5

CONDITIONING

EMOM for 12 minutes:
power snatch + hang snatch

then

AMRAP in 8 minutes:
10 alternating pistols
5 cast wall walks

Post results to whiteboard/comments!

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Be in control! Those at the higher levels of lifting can control maximal load lifts from going crazy!

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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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A Bunch on the Menu Today

Eric M

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WOD

A.
back squat 3x5

B.
glute-ham raise 3x8

C.
amrap in 7 minutes:
20 double kettlebell step-ups, 20/16kg
15 strict pullups

rest two minutes

then

within 15 minutes

3 rounds for time:
50 double unders
20 single-arm kettlebell overhead squats, 20/16kg

in the remaining time do as many 50m farmer's walks with your kettlebells as possible.

Post scores to whiteboard.


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When You Text Till You Drop - NY Times (via Garrett D)

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Sequence of a Low-Bar Back Squat

1. Squat Stretch:

Eric P

2. With a low-bar position*, unrack the bar:

Pao

3. Initiate the movement by sendin your hips back while keeping the chest and elbows up:

Blair

4. Squat until your break parallel (crease-of-hip drops below top-of-kneecap):

AB

5. Stand while keeping your torso angle unchanged:

Cheryl

6. Walk the bar back into the rack:

Boudy

7. Rest and sit down:

Jake V

Click to enlarge any of those photos.

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WOD

A.
within 15 minutes:
back squat 3x5

B.
GHR 3x10

C.
3 rounds for time:
35 double kettlebell front lunge, 24/16kg
300m farmer's walk, 24/16kg

Post time to whiteboard!

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*Platform: The Squat - Bar Position - Starting Strength

Coach Mark Rippetoe explains the positioning of the grip and the bar for the low bar back squat.

• Thumbs above
• Narrow grip
• Elbows up
• Weight off arms, wrists, elbows
• Loaded on back, supported on back muscles

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Ponies and Ahnuld

Morgan T

Aimee P

Would you rock a shirt like this? We could do Physical Education class-style tees next!

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WOD

back squat 3x5

then

as many rounds as possible in 14 minutes:
7 ring pushups
14 situps
21 kettlebell swing to goblet squat

Post results to whiteboard!

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What To Expect From 2013 Open and Beyond - CFG Analysis

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Plyometrics & Flexibility

Partner split jumps make the world a brighter place. Lee and GTR agree.

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WOD

back squat 3 x 5

then

max calories on the rower in 2 minutes

then

establish within 15 minutes:
sumo deadlift 3RM

then

max calories on the rower in 2 minutes.

Post all results on the whiteboard.

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Big Bubba Crock Pot Ribs - Talk To Me Johnnie

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What a party!

This weekend's celebration for CrossFit SLU's 1st Year was amazing.

A big thank you to everyone who helped us get to this point! A special thanks goes to KB and the committee for planning and coordinating the event, as well as the FCF/CFSLU staff.

We hope you enjoyed the festivities. Now onward to more journeys! FCF's got BIG surprises in store...

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WOD

back squat 3x5

then

10-to-1 for time:
push press, 35/25kg
box jump, 30/24"

Post results to whiteboard!

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Start tallying up your workouts in your journals. We're starting some special clubs dependent on how many workouts you've completed at our gyms!

Also: report any of the following benchmarks you may written down that were performed in the gym as Rx:

• ANGIE
• ANNIE
• CINDY
• DIANE
• ELIZABETH
• GRACE
• HELEN
• ISABEL
• KAREN
• FILTHY FIFTIES
• FIGHT GONE BAD
• TABATA THIS
• SNATCH 1RM
• CLEAN & JERK 1RM
• BACK SQUAT 1RM
• (Strict) PRESS 1RM
• DEADLIFT 1RM
• 500m ROW

We'll have more for leaderboards as they're put up! Thanks!

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