Mmm Paleo

PaleoRx 2014 started yesterday!

Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.

• More info: http://paleorxchallenge.com/
• Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

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Volume Week Tuesday 4/29

STRENGTH

deadlift 5x3

Go heavier than last week and rest exactly 90 seconds between sets.

CONDITIONING

as many reps as possible in 25 minutes:
70 double unders
60 burpees
50 deadlifts, 61/45kg
40 strict pullups
30 box jumps, 30/24"
ME clusters (full clean + thruster), 61/45kg

Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.

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New videos on our YouTube channel!

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Just Swangin'

Join our annual PaleoRx challenge here!

Agnes

---- Upcoming Events:

• Run Club - Wednesday 4/23 at FCF. 7:30pm. Open to members and non-members.
• PaleoRx 2014 Nutrition Challenge Begins - Monday 4/28. More details here.

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WOD for Skill Week Tuesday 4/22

STRENGTH

deadlift 5x3

CONDITIONING

100 heavy kettlebell swings for time. every minute on the minute do 5 burpees.

Post time to whiteboard/the Cody app.

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Visual Workouts by Neila Ray (via Josh M)

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Deadlifts and Stuff

Nate M

We ran a Total this past weekend at CFSLU where a bunch of athletes found/retested their 1-rep max back squats, presses, and deadlifts.

The next CrossFit Total is Friday, May 16th!

---- Upcoming Events:

• Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
• 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 Deload Tuesday 4/8

STRENGTH

deadlift 5x3

CONDITIONING

6 rounds for time:
400m run
6 hang power cleans, 70/43kg

Post time to whiteboard/the Cody app.

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Articles You Should Probably Read

• Ask the Doc: Unlock Your Rear Foot - Tabata Times
• Deadlift Prep - The Movement Fix
• It's Time To Shut Up About Rounded-Back Deadlifts - Lift Big Eat Big

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Deadlifts and Snatches and Cleans, Oh My!

Isaac M finishing his extension

This weekend marks the last week of the 2014 CrossFit Games Open. This also means that we have one more CGO Event taking place at here at FCF this Saturday from 11am to 2pm, with a BBQ to follow. This means that CrossFit SLU will be closed this Saturday before we return to a normal schedule.

Next week we'll start with a retest of the entire 2013 CrossFit Games Open, doing each event every Friday so that you can compare to your results from last year.

• Friday 4/4 - CGO 13.1
• Friday 4/11 - CGO 13.2
• Friday 4/18 - CGO 13.3
• Friday 4/25 - CGO 13.4
• Friday 5/2 - CGO 13.5

After that we plan to retest the entire 2014 CGO as well, hopefully with better conditioning and strategy (as strength won't increase that much).

We want to run more Skill Workshops, too. What kind of skills would you want to spend time working on?

---- Upcoming Events:

• Run Club - Tomorrow 3/26 at FCF. 7pm. Open to members and non-members!
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Tuesday 3/25

STRENGTH

deadlift 5x3

CONDITIONING

every 30 seconds for 10 minutes: 2 hang power snatches

then

every 20 seconds for 10 minutes: hang power clean

Post barbell loads to whiteboard/the Cody app.

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Run Club returns tomorrow at 7pm. We'll have two groups: one novice group, one intermediate/advanced group.

Check out Breaking Muscle's 4 Tips For Getting Your Mojo Back- Running Mojo, That Is.

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