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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All Smiles

Cheryl, Teddy, Thao, JP, Julia, and Elle
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Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Deload Tuesday 3/11
STRENGTH
within 10 minutes do 100 dips in as few sets as possible
CONDITIONING
every minute on the minute for 15 minutes: a. 5 power clean & jerks b. 10 burpee tuck jumps
Post heaviest power clean & jerk to whiteboard.
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LOOKING GOOD VICTOR AND COURTNEY!
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WL Tuesday

Jim B

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Skills Week Tuesday 1/7

every minute on the minute for 20 minutes:
(even) 3 snatches
(odd) 3-part pausing snatch + snatch balance

then

every minute on the minute for 20 minutes:
(even) 2 clean & jerks
(odd) pause-at-knee clean + pause jerk

Post most-used loads to whiteboard.

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That New New

A huge congratulations to the August 2013 Foundations Graduates!

Cheryl, Melissa, Lillian, Lauren, Vinod, Thao, Anna, Tony, Nate, Paul, Hannah, Eric, Ani, Jenn, Joel, Brian, Stephen, Troy, Jeff, Bob, AB, Danny, Jason, Gorm, and Robert

Be welcoming to all the new faces you see in class this week!

Also it's Dr. Blair now:

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• We have a CrossFit Total this Saturday at 2pm! Test your 1RM back squat, 1RM press, 1RM deadlift with a bunch of your fellow athletes. Register here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Tuesday 9/10 - HBD Gaylin R, Laura W, and AB!

STRENGTH

every minute on the minute for 10 minutes:
3-position clean (floor, knee, high hang)

CONDITIONING

"15 Minutes of Fury"

15 minutes for max total reps:

• 5 minutes 20 air squat, 10 HR push ups
• 4 minutes max lunges
• 3 minutes plank, 15/10kg
• 2 minutes max double unders
• 1 minutes max Monkey Smashes Coconut/sledge/slam ball, 20/10#

Every rep counts. Post total to whiteboard/comments/Cody.

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Do you have any good hacks?

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