That's Levitation, Holmes

Can you levitate the bar up to your hands?!

Ron during 14.3

---- 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

establish a heavy deadlift within 10 minutes

CONDITIONING

for time:
1 mile double rack walk, 48/32kg

Post to whiteboard/the Cody app.

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We've been proponents of minimal-style shoe wear in the gym (and short running endeavors) for a while- the benefits are just too great. The more time you can spend in better shoes (or barefoot) with proper foot mechanics, the healthier you foot/lower leg/body will be!

Two-Year Case Study - Dr. Nick's Running Blog

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DEADS

This is a conventional deadlift. Today we do sumo deadlifts!

---- Upcoming Events:

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

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WOD for April Fool's Tuesday 4/1

STRENGTH

sumo deadlift 5x3

CONDITIONING

QUICK "KALSU"

as many thrusters (61/43kg) as possible in 10 minutes. every minute on the minute do 5 burpees.

Post score to whiteboard/the Cody app.

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Strength At Any Age: A Woman's Perspective - StrongFirst

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Enjoy Your Day Elias!

the doc prescribes power snatches

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Take the FCFCFSLU Competitive Exerciser program survey.

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WOD for Wednesday 8/28

STRENGTH

bench press 3x5

CONDITIONING

play with turkish get-up iterations for 20 minutes

Post attendance to whiteboard/comments/Cody.


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Team Work Make the Dream Work

Julia A, Nadia T, DNA D, Gaylin R, and Sarah A 

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WOD for Thursday 8/22

GYMNASTICS

play with bar muscle-up for 15 minutes

STRENGTH

find a heavy 5-rep deadlift for today

Post deadlift load to whiteboard/comments/Cody.

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Bad Idea Thursdays - participate at your own risk! Otherwise you can work on those deadlifts.

Jamie H is celebrating her birthday with a special WOD at 7:30pm

"A Cure For the Common Birthday"

for time:
800m run (for everyone)
60 situps
60 box jumps, 20"
60 dips
60 kettlebell swings
60 overhead lunges, 15/10kg
60 ring rows
60 squats
60 burpees
(... then puke)

1 person working at a time, the other(s) drinking planking.

Then at the end you'll checkout with a beer. Or beers.

>> 1 person (1/2 WOD) =1 beer
>> 2 people = 3 beers
>> 3 people = 5 beers
>> 4 people = 7 beers
>> for every extra person in your group +2 beer

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Broseiden, Lord of the Brocean

Jake V

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WOD for Wednesday 1/16

STRENGTH

"OKAY BRO"

then

back squat 3x10

CONDITIONING

5 rounds:
6 deadlifts, 100/70kg
9 burpee-pullups
12 kettlebell snatches, 24/16kg (alternating)

You may go for time if you'd like, but it's deload week so we value proper execution over speed. Post back squat (and time if you'd like) to whiteboard.

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Bro, You're a God Among Bros - The Onion

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Happy Bornday Thompson!

M. Thompson practicing his Front Lever with Shawn, Leslie and Karen

HBD Thompson! ----
WOD

1.

every minute on the minute for 12 minutes:
2 deadlifts

Pause at the top of the 1st rep and hold for 5 seconds. Don't use an alternate or hook grip. Watch the clock so you can time yourself properly. Make the 2nd rep touch and go.

2.

"FIGHT GONE THOMPSON"
4 rounds for max total reps. 1-minute stations of:
- alternating kettlebell presses, 16/8kg
- pullup
- box jump, 24/20"
- row (calories)
- rest

Post score to whiteboard.

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Longevity - Optimum Performance Training

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Are shirts necessary for deadlifting?

Bring your socks. Save your mixed grips for your last couple of attempts!

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WOD

establish within 20 minutes:
deadlift 5RM

then

for 10 minutes:
30 sec handstand
30 sec rest

Post deadlift load to whiteboard.

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Top Performers at the CrossFit Regionals - The Rx Review

Includes individual men and women, and teams. Super interesting!

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Zeb Deads

Zeb

Are you shins vertical when you pull off the ground?

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WOD

deadlift 5x5

Compare and contrast to 22FEB2012. Post all five attempts to whiteboard!

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• A New, Rather Long, Analysis of the Deadlift - Mark Rippetoe for the CFJ
• The Deadlift - CrossFit Rockwall

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Extension

J. Scarr

The approach we use for olympic lifting is pulling the weight off of the ground into a fully extended position (like the one pictured above) to get under the bar.

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WOD

for max load:
snatch 1RM

Post weight to comments!

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Jennifer Thompson weighs 132lbs.


She benches 300lbs:



Can pulls 195kg/429lbs:


Two world records this past week at the 2012 Arnold Sports Festival.

Daaaaang!

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Ladies Lifting!

Check out Laura Dziak's story:

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WOD

sumo deadlift 5x5

then

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 15JUN2011. Post results to comments.

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Anyone still "carb load" before big endurance races or other sporting events?

Read: The Carbohydrate Loading Conundrum - Robb Wolf

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SWING!

No, not the dance. (Although it is super rhythmic and definitely athletic)

It's just Zeb in usual form having fun. What extracurricular activities/sports do you enjoy?

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WOD

deadlift 1RM

every minute on the minute for 12 minutes, for max load:
hang squat snatches

for time:
100 situps

PR's all around! Post results to comments!

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Primal Pacs are in at the gym! Grab yours at The Holiday Party before they're all gone!

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Wait.. what?

Eric slam-balls as Raul cheers him on

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WOD

snatch-grip deadlift 7x5

then

• partner hamstring pulls
• band pull-throughs
• back extensions
• max L-sit

Post loads and experiences to comments.

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The 2012 Reebok/CrossFit Games beta site is up. Get familiar, especially if you plan to participate* in The Open!

Check out the beta site here.

*all of you

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Fitness Resolutions

What are your fitness goals for 2012?

The following is a list that some athletes have shared with us.

• Eating cleaner
• Becoming active again!
• Increasing lift loads
• Competing in local competitions
• Better handstands
• Beating cancer!
• Tough Mudder (whenever they schedule it)
• Marathons and 1/2 Marathons
• First pullups and first muscle-ups
• Increased mobility
• Becoming Level 1 certified
• Being in the best shape of their life
• Sleeping and resting better
• Back handsprings and standing back tucks
• Better awareness of body
• etc.

What are your goals this year? Share in comments and let's game plan a way for you to complete them successfully!

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WOD

deadlift 10x3

then

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

Be in control of the bar as you descend in the deadlift.

compare to 10OCT2011. Post load and time to comments!

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A Recipe for Simplifying Life: Ditch All the Recipes - The New York Times

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Look at our new merch!

For your holiday gift giving (or gift getting!) pleasure:

Click to embiggen!

Vintage Green Zip Hoody - $50

Dark Heather Grey Zip Hoody - $50

Grey Thermal - $25 

Plum Tee (Adult cut shown. Ladies cut available) - $20 

Vintage Green tee (Adult cut only.) - $20

Get yours!

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WOD

a. deadlift 5x5

b. "bottom's up" kettlebell presses

How'd you go about your five sets? Set any new personal records? How much more different is the "bottom's up" position than what you're used to?

Post load and experiences to comments!

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It's the last push to get Concept 2 to raise $30,000 for charity. We want thank our team for all of the hard work put forth during this challenge. Come see Andrew or Tony this week for your free pair of tickets (and popcorn) to see The Girl With the Dragon Tattoo at The Cinerama downtown, as well as a 2-for-1 admission ticket to Banya 5!

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Throwback Thursday

Remember what sunny days were like?

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WOD

Depending on your goals (more strength, better endurance, or general fitness) you will be given one of the following workouts today:

for time:
5k row

for time:
5 mile AirDyne

sumo deadlift 8x3

These also mean that you'll have plenty of time to warmup and plenty of time to cool down. Post time or loads to comments!

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Do you "train" or "workout"?

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Hey Desk Jockeys!

KStarr has always talked about the slow death we get from sitting. Are you in proper position?

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WOD

thruster 1RM

Post best load to comments!

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Bring your chucks/lifting shoes for some deadlifts tomorrow!

JBo, Yi, Aimee M

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Fair Warning

This summary is not available. Please click here to view the post.

New joint preparation

Our new wrist prep/warmup series:



Ha!

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WOD

deadlift 3RM

then

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

compare to 29APR2011.

Post load and time to comments!

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Homework for the weekend is to watch this highly informative video of Kelly Starrett of MobilityWOD do a presentation at Google:



Doesn't it all make sense? The bit about external rotation being one of our most powerful (and therefore default) movements was very enlightening.

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Did you wear green today?

If not, 10 burpees OR 10 min in the paleo chair! If you did, 3 min chair stretch per side!

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WOD

deadlift 5rm

then

for time:

50 burpee box jumps, 30/24"

30" = 20" box + (1) 10kg bumper + (1) 15kg bumper + (1) 20kg bumper

30" = 24" box + (1) 10kg bumper + (1) 20kg bumper

30" = (7) 25kg bumpers + (3) .5kg

Post load and time to comments!

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Check out this awesome commercial Cody and the crew at CrossFit Advantage did for St. Patty's!

I think we might have another video up our sleeves too...

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What I was mentioning today:

Banya 5:

"Banya 5 is an urban spa and health facility offering a unique blend of old world wellness rituals in a friendly, contemporary environment. A series of relaxing dry and wet heat experiences coupled with exhilarating pool plunges produce a vivid circulatory experience with numerous mental and physical benefits..."

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Heavy pulls

Completely standing with the shoulders behind the bar end the deadlift range of motion.

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WOD

skill:
front lever, "ice cream makers"

click to see/download the free article

then

deadlift 1-1-1-1-1

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The Dirty Dash - a 10k obstacle/trail/mud run on July 9th in Kent, WA.

Anyone interested?