CH 35

The man, the myth: Chris Haddad

----
WOD

EMOM for 8 minutes:
3 clean pulls

then

"CH 35"

3 rounds for max total reps:
slam ball, 30/20#
Fluid-style kettlebell swing, 24/16kg
wall ball, 20/14#
weighted situp, 5/2.5kg

Each station will go on for one minute: 50 seconds work, 10 seconds rest/rotation. Post results to whiteboard.

----
Congrats to Tyr S (and Mike S) for getting their CrossFit Level 1's this past weekend!

rocking Foundation Athletics, Rocket CrossFit respectively

----

Moonboots: Certified

Congrats to Moonboots for getting his Level 1 cert this weekend at Rainier CrossFit.

click to enlarge

Anyone else spot the other Foundation CrossFit shirt?!

----

WOD

establish within 20 minutes:
front squat 1RM

then

30-20-10 reps for time:
box jump
slam ball

Begin each round with a 400m run. 12:00 time limit. Post results to whiteboard!

----

Anyone down for a Freestyle Connection/Gymnastics WOD seminar this June?

Carl, Tony, AB, Kelly, AW, Andrew V

• Carl Paoli @ Kitsap CrossFit (Poulsbo, WA)
• Sunday, June 17th at 9am
• 8-hour seminar for $250

More info and registration link here.

----

Where's [Waldo]

Click to enlarge!

Can you find Leslie, Jeremiah, Sheena, and Amy C?

Hint: one is in the top photo taken in February, and three are in the bottom one taken this past weekend.

Ever think about getting a Level 1 Certification?

----

WOD

9-7-5 reps for time:
muscle-up
clean & jerk

Choose an appropriate weight for the clean & jerk. Compare and contrast to 29AUG2011. Post time to comments.

----

----

All About Rowing

How many meters have you rowed for the Holiday Challenge?!

Concept 2 Indoor Rowing Instructor Training is coming to Seattle, WA! December 10th and 11th!

The indoor rowing revolution has arrived, get the most from it! Spend two days with Concept2 Master Instructor Terry Smythe and learn everything you need to know to teach classes – or improve your own rowing performance -- on the Concept2 rowing machine, the gold standard for indoor rowing.

Get ready to sweat in these seminars that give you the tools to create workouts that are safe, fun and effective. Pass the optional home study after the training and add Approved Concept2 Indoor Rowing Instructor to your resume! Are you ACE-certified? You can earn up to .9 CECs with this course.

All indoor rowing enthusiasts welcome!

Location:
Pocock Rowing Center
3320 Fuhrman Ave. E
Seattle, WA 98102


Questions:
info@ucanrow2.com

Register:
http://UCanRow2.com
Sarah Fuhrmann, 314-566-4120


Price:
Indoor Rowing Foundations $225
Programming Intensive $95

Schedule:


Day One (9am–4pm) covers:

• Indoor rowing fundamentals and how to teach them to a general audience
• Using the erg to help your clients reach peak performance faster
• Proper form for optimal performance—and how to identify and correct errors 
• Maintaining the Concept2 Indoor Rower
• Hands-on workouts with coaching of your rowing technique

Day Two (9am–1pm) covers:

• How to teach indoor rowing so your students and clients get their best results
• Creating killer WODs and workouts using the Concept2 rower alone, and in combination with other equipment like kettlebells, TRX
• Teaching diverse populations of exercisers (seniors, kids, rehab, weight loss, adaptive)
• Additional workouts that you can also take straight back to your facility
• How to market your rowing program so your classes start full and stay full 

via Sarah Fuhrmann

----

WOD

10 minutes for max quality:
30 seconds handstand
30 seconds rest

compare to 21JUN2011. Post results to comments.

----

Coach Sean Lind of CrossFit Gymnastics demonstrates a skill you might need tomorrow while rocking a sweet shirt:

----

Oh-Lifting

Blair was CrossFit Olympic Lifting certified two weekends ago at CrossFit Marysville.

BCS, Sage, Erin

----

WOD

as many rounds as possible in 15 minutes:
5 deadlifts, 120/70kg
25 situps
470m run

It's heavy! protect your back by engaging everything there:

• Shoulders packed? Chest up!
• Lats? Pinch your armpits closed!
• Low back? GHETTO BOOTY!
• Feel your butt and hamstrings fire off at the top please!

A lap around our block is 470 meters. Post results to comments!

----

Seasons are changing and so are daylight hours. How are you resting? More specifically, how are you sleeping?

Speaking of BCS, let's check out this highly informative Sleepy Saturday's - Circadian Rhythm from our Paleo Rx nutrition challenge.

----

An awesome weekend

Let's start with another awesome video by our very own Pao:

Fight Gone Bad 5 - Teaser (@Urban CrossFit) from Pao Sanchez on Vimeo.

Fight Gone Bad-ers

Back-left to Right-front: Carrie, Joey, Joel, Margaret, John, Nate, Colin, EJ, Jason, Hollie, Alex, Elizabeth, Tony, Mark, Robyn, Tim, Danielle, Max, AB, Adam, Paolo and Rebekah. A huge thanks to Ginger for taking the group photo (again!) and to Urban CrossFit for hosting such a great event! Individual results are up on their facebook page.

Carl, Tony, AB, Kelly, Adam, and Andrew V at the Mobility Cert. Todd L was there too! Good to meet so many great coaches and athletes. Congratulations to Laurie and Kurtis and their Rainier CrossFit for moving into such a beautiful new home. Thanks for hosting the cert!

----

WOD

for max load:
1 rep max clean & press

The Clean & Press is a weight training exercise, and was part of the sport of weightlifting in the Olympics until 1972. It was removed from Olympic competition due to difficulties in judging proper technique. The "layback" that many lifters used became greater and greater in range until they decided to remove it from competition. It resembles a standing bench press.



Strength expert Mark Rippetoe explains how the judging criteria problems could've been easily avoided:

[source]

The picture shows that the lift should be DQ'ed when the front of the armpit falls behind the line produced by the most posterior aspect of the glutes. What part of the body could be tightened up?

That's right- THE MIDLINE. Keep those ribs down!

Lumbar Extension

The superman position helps athletes develop a sense of posterior chain engagement.

----

WOD

4 individually-timed rounds:
500m row
400m run

You may switch up your order as necessary (run/row or row/run), but make sure to try each version at least once.

----

Big congratulations to Margaret, Linda and Colin for becoming CrossFit Certified this past weekend!

Also to Andrew V. for becoming CrossFit Kids Certified!