Weightlifting Tuesday

Isaac M

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Upcoming Events:

- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a heavy snatch
15 minutes to establish a heavy clean & jerk

CONDITIONING

"ISABEL"

for time: 30 snatches, 61/43kg

or

"GRACE"

for time: 30 clean & jerks, 61/43kg

If scaling, use about 60% of your 1RM.

Compare to . Post barbell load and time to whiteboard/the Cody app.

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"Skinny b!tches watch out for the muscle car!"

Sarah M completes her first full marathon this past Sunday in Bellingham.

She trained mostly in CrossFit, CFEndurance methods, and strength development. Speak to any of our coaches to learn more about race training.

We have a large group of athletes running the WA State Tough Mudder this Saturday!

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Monday & National Coffee Day 9/30

FUN

"BRING SALLY UP" for max back squats

STRENGTH

establish a 1RM clean & jerk within 12 minutes.

CONDITIONING

tabata situps

Post BSU score and C&J to whiteboard/comments/Cody.

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The First Week of September!

Tim B cleaning 141kg

It's Max Week which means we'll be testing/retesting lifts and workouts all week! Get pumped, get ready, and make sure you're rested up!

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Beast Fest has some team spots left!

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WOD for Max Week Tuesday 9/3

STRENGTH

establish a 5RM back squat within 15 minutes

then

establish a 1RM clean & jerk within 10 minutes

CONDITIONING

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

Post results to whiteboard/comments/Cody.

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Toward a More Holistic Approach to Diet - Breaking Muscle

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Max Week - First up: clean & jerks, back squats

the Totalers

What an incredible weekend! We had a great turnout for our CrossFit Total and many PRs were smashed and new goals to crush were set. (pictures/videos here and here)

** UPDATE: CrossFit Total Results for 20130803 here. **

Next in-house Total happens Saturday, September 14th at 2pm. Foundation CrossFit. Mark your calendars.

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WOD for Max Week Monday 8/5

A.
establish a 1RM clean & jerk within 20 minutes

B.
establish a 2RM back squat within 15 minutes

Post results to whiteboard/comments/Cody.

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Weightlifting Competitions

Lee T, BCS, and Kristin F

A huge congratulations goes to Kristin and Lee for participating in their first Olympic Lifting meet, "The Freak Show" held in Aberdeen, WA. According to their coach Blair, "Both were outstanding" and it shows as Kristin went 5 for 6 lifts with a total of 101kg, and Lee went 4 for 6 lifts with a total of 172kg.

The next competition "The Bad Mother" meet at Thrush Sports Performance down in Sumner is supposedly set for August 17th.

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WOD for Tuesday 6/11

• establish a 1RM snatch in 20 minutes
• establish a 1RM clean & jerk in 20 minutes

Post maxes to whiteboard/comments/Cody.

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Behind the Scenes: Scout Seattle - Seattle Met

Yeah Ben!

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