Deload Week

Jeff P

-- Upcoming Events:

• CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
• VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
• Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.

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Workout for Deload Week Monday 5/5

STRENGTH

back squat 7x3

CONDITIONING

10-to-1:
deadlift, 100/65kg
kettlebell press, 20/16kg (per side)
ring row

This workout is not for time, but keep rests to a minimum.

COOLDOWN

5 attempts at a ME L-hang

Post back squat to whiteboard/the Cody app.

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Slow and Smooth Squats

Mario and Amy watch Sarah back squat.

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PaleoRx 2014 starts today!

Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Change your life.

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Volume Week Monday 4/27

STRENGTH

back squat 7x3

Go heavier than last week and rest exactly 60 seconds between sets.

CONDITIONING

4 rounds for time:
400m run
50 squats

Compare to 02MAR2011. Post time to whiteboard/the Cody app.

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Weekend Reading

• Dmitry Klokov Assistance Exercises From a Seminar - All Things Gym
• Pedaler's Fair Coming to Capitol Hill - Capitol Hill Seattle
• Boz vs Ro - CrossFit Journal
• OutKast's Debut Album Turns 20 - 2DopeBoyz
• Why Can't We See Evidence of Alien Life? - Ted Ed
• Armchair Analyst: Going Right Up the Gut, the Seattle Sounders, and other Week 8 Thoughts - Sounders.com
• Seager Three-Run Homer Propels Mariners - Mariners.com
• A Closer Look at the Seahawks' 2014 Schedule - Seahawks.com

Dips and Hang (Squat) Snatches

Melissa

---- Upcoming Events:

• Wednesday 4/23 - Run Club at FCF. 7:30pm. Bring your brights and reflective gear.
• Sunday 4/27 - Run Club at TBD. 11am.
• 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

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WOD for Skills Week Monday 4/21

STRENGTH

back squat 7x3. Go heavier than last week and keeps rests to exactly 90 seconds between sets.

CONDITIONING

21-15-9 reps for time:
dips
hang (squat) snatch, 45/30kg

FINISHER

5 sets ME strict pullups on rings

Post time to whiteboard/the Cody app.

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Four Common Kettlebell Swing Errors Made by CrossFitters - Tabata Times

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Start Your Week Right: SQUAT!

Get ready for all the tests this week!

Teddy

---- Upcoming Events:

• 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

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WOD for Max Week Monday 4/13

STRENGTH

back squat 7x3

CONDITIONING

100 pullups for time

or

30 muscle-ups for time

Post to whiteboard/the Cody app.

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What Liz Dunn's 11th Ave Office + 'Mews' Project Will Look Like - Plus, Early Look at 12th/Pike Apartments - Capitol Hill Seattle

As construction continues, I'd like to remind you what the 11th Ave side will look like when completed. Our walkway (near the car lot) will access the Mews.

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Works For Jerks

Alexa M and Teddy B

---- 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.
• 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

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WOD for Deload Monday 4/6

STRENGTH

back squat 7x3. Rest 2 minutes exactly each set.

CONDITIONING

21-15-9 reps for time:
jerk, 71/45kg
pullups

Keep pullups as strict as possible.

Post time.

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March Graduates 2014

A huge congratulations goes out to our new March Graduates!

They finished out their FOUNDATIONS program with "CINDY" and will now be joining you in classes. Welcome them to our community and introduce yourself!

---- Upcoming Events:

• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Monday 3/31

STRENGTH

back squat 7x3. Go heavier than last week by ~5%.

CONDITIONING

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

Post score to whiteboard/the Cody app.

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The CrossFit Games Open 2014 has wrapped! That means we can all focus on the fun of it again- no more gym closures and weird talks about CGO 14.blank and posting scores and getting judged, etc.

For those who didn't realize it, every spring is when we will participate with the rest of the world. It's not necessarily about competing with others as it is seeing where you stack up fitness-wise on a worldwide scale.

On Facebook there was this great share:

A lot of people give me real shit for posting 'all that CrossFit stuff'. Some of them seem truly annoyed even. To y'all, I apologize. I'm sorry that this thing that shaved 20 pounds off of my frame, got me athlete fit and ignited a passion to be the best me possible, annoys your feed. All I can say is this, find something, anything that challenges the parameters of what you think your capable of in life and it will open you up to a part of yourself you never knew existed. For the last five weeks I've been participating in the 2014 CrossFit Open; competing against 40,000 people globally in some of the the most hellacious, and grueling physical tasks I've ever attempted. Some of it was really fun. A lot of it really sucked. But overall, it's made me a better person. I never in a million years thought working out could do that. And surely not at 42 years of age. 14.5 in the books, score of 15:51. Pumped....and yes, I'll lay off the CrossFit posts for a while. HA.

Sal's Facebook status

Well Sal, we're with you!

Congratulations to all of those who participated this year, both as athletes and as judges.

Goblets

Melissa working a "blocked" pullup

As promised we start with some pullup development in today's workout. If you can stick with all the movements as prescribed with technically proficient technique then go for time. If not, don't worry about a clock and spend time working through the list at your own pace with a challenging but moving modification.

---- Upcoming Events:

• Run Club - Wednesday 3/26 at FCF. 7pm. Open to members and non-members.
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Monday 3/24

STRENGTH

back squat 7x3

CONDITIONING

for time:
42 goblet squats, 32/24kg
21 pullups
30 goblet squats, 32/24kg
15 pullups
18 goblet squats, 32/24kg
9 pullups

Post to whiteboard/the Cody app.

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We've already attacked pushups this way in the past, but it never crossed our minds to apply it to a squat! This will be part of today's warmup:

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