No Air Time

Leaving the ground during weightlifting is what happens when an athlete tries to violently extend the hip by actually jumping, as opposed to just violently extending the hip.

The confusion arises when a trainer uses the cue to "JUMP!" to provide the extension result. As the novice athlete improves and gains experience, the intermediately athlete should learn how to "finish"- or jump without leaving the ground completely.

Remember that the point of the snatch, clean, and jerk are to elevate an object up and then immediately get under it. Any wasted time is inefficient.

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Valentine's Day 2/14

"AMANDA"

9-7-5 reps for time:
muscle-up
snatch, 61/45kg

Compare to 09JAN2014. Post time to whiteboard/comments/the Cody app.

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For the Love of Coffee - CrossFit Journal

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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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#ThrowbackThursday

Does anyone remember these days?

Say hi to some familiar faces:



The video contains footage from late 2009/early 2010... and we've got PLENTY more where that came from. Maybe we'll see something next week!

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WOD


"PLAYING WITH FRAN"

for time:

3 rounds of:
7 thrusters, 45/30kg
7 chest-to-bar pullups

3 rounds of:
5 thrusters, 52/38kg
5 pullups

3 rounds of:
3 thrusters, 60/45kg
3 strict pullups


compare to 10JUL2012.

Post results to comments!
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The "Skinny Latte" Trend (NSFW) - The Outlaw Way

Do you judge? Capitol Hill coffee joints have taught me better.

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Crab of War

The first two skills we tested at the 1st Annual FCF Field Day were Cardiovascular Endurance and Strength.

We used a Crab Race Relay to test everyone' cardio:

Herman the Crab

And then the good ol' Tug of War to test their physical and mental will:

Inigo Montoya vs Killah Beez

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WOD

for max load:
5RM max pushup

then

as many rounds as possible in 10 minutes:
100m run
1 handstand pushup
10 second inverted hang
10 slam ball, 20/10#

compare weighted pushup to 22MAR2011.

Post results to comments or BTWB.

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STFU. I Bought Some Dang Coffee and I'm Never Leaving This Cafe - Gizmodo

This Saturday!

T.T. Minor Playfield is a 10 minute walk from the gym! Everyone is welcome to join and we'll have some awesome things planned. Bring your own food/beverage- we'll have the big cooler.

Also, according to Kristina:

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WOD

10 rounds for max FORM and QUALITY:

5 pushups

10 second handstand

Utilize your knowledge of scaling to make these skills as hard or as easy as you see fit. Rings, parallettes, bottoms-up kettlebell- the possibilities are endless.

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The official fuel of FCF:

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KB Juggling

Something new for FCF Beach Day?

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WOD

5 rounds for max reps:
  60 second stations of

• one-arm russian kettlebell swings, 24/16kg
• knees-to-elbows
• row (calories)

Post results to comments!

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Uh oh! Stumptown Coffee has been sold to a NY Investment Firm.

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Waiter!

the normal waiter's walk

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WOD

"ROCKAFELLA"

3 rounds for time:
20 kettlebell swings, 24/16kg
20 pullups

Start and end with a 330m run.

compare to 25JAN2010.

Post results to comments!

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Working Wednesday

Ever have a job in the restaurant industry as a waiter?

Strong wrist, fingers only.

Did you enjoy our new twist on the exercise the other day?

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Caffé Vita has a new roast: Carmo Nero de Minas

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Yummy = Veggies + Protein + FAT

A classic meat + veggies + fat recipe.  Never fails!

Easy Lamb Curry

Ingredients:

1 pound ground lamb

1 head broccoli, chopped

1 red bell pepper, sliced

1 handful of basil, sliced into strips

1 cup coconut milk

1-2 tsp of red thai curry paste (to taste)

1 tsp sage

1 tsp coconut oil (or cooking oil of choice)

2-3 cloves of garlic, minced

Directions:

• Brown the meat (you can use any ground meat), drain excess fat if desired.  Toss in the sage and simmer about a minute or two to let the flavors meld.  Set aside.  
• Cook garlic (and 1/2 an onion - optional) in coconut oil on medium for 1-2 minutes. Add broccoli and pepper and saute for an additional 2-3 minutes on medium-high. 
• In a bowl, combine coconut milk and curry paste.
• Add meat, basil and coconut milk to the veggies and simmer on medium low for about 5 minutes to let the sauce thicken and flavors mesh.

A quickie, healthy meal, done before you know it.

From the archives... other meat/veggie/fat combos:

• The BCS
• Pork Pepperonata (first ever Tasty Tuesday post!)

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WOD

for max load:
5RM pushup

then

FlashWOD

Inspired by the homies at Stoneway CrossFit!

Keep your body as ONE unit. Peeling off of the ground, losing your abs, breaking at the hips or knees is frowned up. Don't make Tony sad.

Did our reasoning behind the FlashWOD make sense? Are you (physically) prepared for an emergency?

Post results to comments!

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The 9 Best Places to Have a Coffee In the World - Huffington Post

Rome, Italy

Of course Seattle is here, featuring none other than my favorite roaster. (Sorry Barry!)

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