Plyometrics & Flexibility

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

----
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.

----

Big Bubba Crock Pot Ribs - Talk To Me Johnnie

----

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...

----
WOD

back squat 3x5

then

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

Post results to whiteboard!

----
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!

----

AB's birthday week

We won't celebrate with ONE birthday workout, but six! Everyday this week will be challenging with either skill, effort, or both!

----
WOD

establish within 20 minutes:
back squat 1RM

then

9-7-5 reps for time:
muscle-ups
clean & jerks, 70/50kg

Compare to 03APR2012. Post both max load and time to whiteboard!

----
Keeping Your Gym Environment Strong - Catalyst Athletics

----

Mr. Masters and a handstand

Ben M.

----

WOD

for max load:
back squat 20RM

then

"GYMNASTICS GONE BAD"

3 rounds for quality:

• 60 second chest-to-deck hollow
• 60 second back bridge
• 60 second upper-arm support
• 60 second handstand
• 60 second top-of-pullup

Regardless if you're super broken from this weekend, come in. We have things for you to do. Compare to 12JAN2012. Post results to whiteboard.

----

What Really Makes Us Fat - NY Times (via Chris G, Orin, etc)

----

Simple Paleo "Pasta"

Sweet potato fettuccine, chicken, and broccoli. See Coleena's recipe in full here.

Delicious.

Check out more recipes here.

----

WOD

backsquat 10 x 2

then

3 x max dips

then

for time:
500m row

Post results to whiteboard!

----

The Fluid of Life - Eat Better To Live Better Nutrition Challenge

"Oh, I drink a lot of water," [you say]

"Really? Are you sure?" asks Adam. How much water are you drinking daily? It's (kind of) getting warmer, so water intake becomes especially important for performance, recovery, and living life!

----

R.O.B.Y.N.

the birthday girl

----

WOD

backsquat 1RM

then

"R.O.B.Y.N."

3 rounds for time:
16 burpees
16 kettlebell push press, 32/20kg
16 handstand pushups
100m sprint

The kettlebell push press is done with one arm. You may handle the volume however you like. Post results to comments!

----

Stop Doing Curls - Gawker

Do you know people who still curl weights? Have you had a talk with them or are they so far gone?

----

How's YOUR setup?

Different schools of thought will enter the olympic lifts differently: some prefer having the thighs parallel to the floor, others setup the Rippetoe-style deadlift setup.

Tita

Regardless of preference, the important part is maintaining proper thoracic and lumbar curvature. Good posture remains paramount!

----

WOD

back squat 8x3

then


5 rounds of:
250m row
20 dips
20 kettlebell snatches


Each round should be performed as quickly as possible. If able, strict muscle-up to a high set of rings to perform your dips. Rest as necessary between rounds. Post results to comments!

----

Flynn agrees with Seahawks - Seahawks.com

Read: ESPN

----

Beyond Relentless

"I have a secret: I won’t go gently into the good night. 

JD

I will fight. I will struggle. I will scratch and crawl my way to that PR. I will keep going when I think I can’t. I will succeed even when it seems failure is the only option. I will count me in when others count me out ..."

Read More:
Beyond Relentless - CrossFit Lisbeth

----

WOD

back squat 7x5

then

4 rounds for time:
20 weighted situp, 10/5kg
30 hand-release pushups
40 double unders

Post results to comments!

----

To Eat or Not To Eat, That Is the Question - Robb Wolf

Have you tried Intermittent Fasting before?

----

Sixty-Eight Snatches

How many snatches did you complete in CGO 12.2? Any new personal records?

----

WOD

for 10 minutes:
front lever practice

back squat 7x5

5 rounds for time:
100m run
30 squats

Post loads and time to comments!

----

We will partake on a more structured lifting program in our classes, with a focus on Monday, Wednesday and Friday. Tuesday will become a CrossFit benchmark (instead of Friday), Thursdays a hard skill day (or for now, the CrossFit Games Open WOD), and Saturday remains as a spontaneous training day. As always this remains constantly varied, functional movements done at a relatively high intensity.

Also, are you happy with class times? What time slots would you want to see added/subtracted from our current schedule?

----

Pulling sleds

Leslie

Effective, simple and easy to set up, sleds are a great tool for stamina, conditioning, active rest, and rehabilitation.

----

WOD

backsquat 7x5

then

tabata toes-to-bar
tabata pullups

Rest 1 minute in between exercises. Post load and exercise scores to comments!

----

The CrossFit Games Opens begins this Wednesday! Here's are current roster of participating athletes!

click to enlarge

Remember that we do this for fun! We like to see where we stand amongst the world, but we don't take it seriously- otherwise it's too much physically, mentally and emotionally. If you have any qualms about participating feel free to talk to one of trainers to see what it can do for you.

----

Who's ready to PR?

Big congrats to Jeremiah for representing FCF and competing in the Bellevue Interbay Throwdown this past Saturday. He opened with competition with a 190# snatch PR!

Check out the results at the link.

----

WOD

back squat 1RM

then

for time:
500m row

compare to 29NOV2011. Enjoy the brand new rowers at both gyms. Post results to comments!

----

Giants Win Superbowl XLVI - ESPN.com

Sorry Orin.

----

Cretus Ex Duellum [Competition]

Next weekend (Sat 1/21 & Sun 1/22) at Local's Gym is Cretus Ex Duellum: Lynnwood CrossFit's 1st Annual Pre-OPEN CrossFit Challenge.



Come watch as individuals, mixed pairs and master compete in at least five events between 8am and 3pm. Competition is fierce and the event will hopefully foreshadow contenders in the upcoming CFG Open and following, the Regionals!

I'll be judging... anyone want to volunteer? Anyone plan to spectate?

----

WOD

back squat 7x5

then

5 rounds of:
7 pullups
14 ring dips
21 toes-to-bar

Let's experiment with strict pullups for a while. Kipping will be considered scaling for a

compare loads to 02JAN2012. Post "path on the bar" to comments.

----

Read A Call for KISS - Eat Move Improve then KISS 2.0 - Eat, Move, Improve

Steve says, "When you first get into exercise you just want to do it. But then you find out about all of this other information that you need to know to make your workouts, nutrition, etc. more effective. It’s overwhelming. However, it need not be that complicated... Basically, the gist of KISS is keeping everything simple. There’s 4 things that you need to be doing to have good results with your training namely:

1. Sleep
2. Nutrition
3. Training
4. Destressing

I like this rule, and the more I train the more I realize that’s how it should be."

Do you "keep it simple, stupid"?

----

Low-bar Back Squatting

The position of the low-bar back squat shortens the lever arm between the bar and the hips. This will allow the posterior chain to stay more active though out the range-of-motion.

----

WOD

backsquat 7x5

then

1/2 "CINDY"

as many rounds as possible in 10 minutes:
5 pullups
10 pushups
15 squats

Post max load and score to comments!

----

Are you ready?



11am Saturday classes at our South Lake Union location will begin the 21st.

----

Holiday Schedule

We will be closed this Saturday 12/24 to celebrate Christmas Eve with our friends and families!

time for an at-home WOD

Normal schedule resumes Monday.

----

WOD

back squat 7x5

then

as many rounds as possible in 8 minutes:
cast wall walks

Are you reaching back with "dat ass" in your back squat? Are you knees out? Where is the pressure in your feet when you squat?

Post results to comments!

----

Does Your Gym Have Soul? - CrossFit Lisbeth

Cheryl says we do.

----

Fluid-style vs Hard-style

Danielle

Which style do you like better? Why?

----

WOD

backsquat 10 x 2

then

for max height:
standing box jump

----

Today's box jump requires two feet jumping together from a standing position.

----

Do Something Reel

Interested in the food revolution?  Check out the Whole Foods Market Do Something Reel Film Festival this weekend at Central Cinema.  There are several interesting documentaries to choose from.  And while you're there, chow down on one of their tasty paleo entrees!

----

WOD

for max load:
3RM back squat

compare to 06JUL2010.

Post results to comments!

----

What's the Single Best Exercise - The NY Times

The butterfly stroke? The burpee? Brisk walking? Squats? Stair runs? The muscle-up? (I obviously agree with Dr. Phillips!)

FCFMUC's 1st Lady

A huge congratulations goes out to Sheena, Zeb, Elliot W, C. Meter, and Nathaniel for all getting their muscle-ups these past four days! Something's working!

Sheena & Zeb post ring-conquering

A congratulations is in order...

The February Foundations crew just graduated! This means you'll be seeing a bunch of new faces in the normal classes.

Make sure you introduce yourself to everyone! Otherwise we'll bring back the good ol' burpee penalty for not making friends (=

----

WOD

back squat 5RM

seated pike press 5RM

Post results to comments.

----

Hottie Body Humpliates:

The future of Foundation CrossFit?

The Call of CTHULHU

Cthulhu preparing for some double-ball SMR action.

If you'd like to learn more about self-myofacial release and how it can make you a better and more mobile athlete, check out the details of the upcoming seminar/certification we're holding 12/4 & 12/5!

----

WOD

back squat 5-5-5

compare to 14SEP2010.

then

as far as you can get in 10 minutes:
"21"
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
...
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

compare and contrast to 08JUN2010.

----

AOD

Why CrossFit Ruined My Life
by CrossFit Verve

Why CrossFit Ruined My Life:
Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain.  I was always active, always “healthy”.  I was a vegetarian for 16 years, because it was “healthy”.  I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle.  Then I found CrossFit and my life will never be the same....

Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal).  Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low.  I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same.  When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed.  Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.
Because of CrossFit, I will never be alone.  There will always be friends I should spend time with, athletes I need train and new people I want to get to know. 

Because of CrossFit, I may look amazing naked, however,damned if I can fit into normal girl clothes.  Put me in yoga pants and I’ll knock your socks off.  Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated.  My wardrobe will forever consist of 90% t’shirts.

Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired.  CrossFit.com will be the first site I look at every morning and the last before bed.  Why am I mesmerized by people working out.  Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky.  They will forever remain rough and coarse.  They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again.  They will always be joined as one, interlocked in an intimate marriage of understanding.  I have no excuses. 

Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)! 

Because of CrossFit, I will never be satisfied with my fitness.  There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!

Has CrossFit ruined your life?

Well, has it?