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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Running Rain or Shine

Erik B leads the squad

Especially when running in unfavorable conditions keeping your stride shorter, but your cadence higher, will allow you safely maintain traction and speed.

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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 Tuesday 2/11

STRENGTH

every 20 seconds for 10 minutes: 1 power snatch

CONDITIONING

3 rounds for time:
800m run
50 situps
50 kettlebell swings, 24/16kg

Post time to whiteboard/comments/the Cody app.

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Finish, Not Jump

Jumping* can also be a problem when doing the olympic lifts.

Actually leaving the ground causes you to be airborne- the goal in lifting is to elevate the weight and get under it as soon as possible. Being "floaty" by jumping too high (getting off of the ground) means you're wasting time that could be used to get under those weights.

Watch this video of Spencer Arnold, leader of The Outlaw Way's Outlaw Barbell program, at the 2013 Season Nationals:

PAY ATTENTION TO HIS FEET AND THE PLATFORM!

He doesn't ever truly disconnect from the ground. Yes, he moves his feet- but he didn't jump, he slid out.

A lot of novice weightlifters, especially those in the CrossFit community who don't value weightlifting virtuosity, only default to the power snatch. And they jump the shxt out of them. At some point the weights become too difficult to power up overhead. The range needed to complete the movement is in getting back under (squatting) and that can't happen if you're midair.

* "Jump!" is usually used as a cue to be more aggressive and to utilize extension through the hip, leg, and ankle.

---- Upcoming Events:

• Saturday we start the 12pm Yoga classes!
• THIS SATURDAY! 5pm at CrossFit SLU it's our Annual Holiday Party!
• 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 Tuesday 1/14
STRENGTH
every minute on the minute for 10 minutes: (even) 3 snatches (odd) 1 at-the-knee snatch + 1 snatch balance
CONDITIONING
as many rounds as possible in 7 minutes: 9 deadlifts, 70/50kg 6 hang power cleans, 70/50kg 3 push jerks, 70/50kg
then immediately after
max burpees in 3 minutes Post total reps (deadlifts + hang power cleans + push jerks + burpees) to whiteboard.
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Michelle Tam of Nom Nom Paleo will be in Seattle this coming weekend on her book tour!

• Saturday she will be at the Northgate Barnes & Noble. 11am-1pm. Get your free tickets here.
• Sunday she will be at Book Larder in Fremont. 11am-12pm. RSVP here.

Hat tip to Lillian S and Lee A!

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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How To Win An Argument With a Nutritionist - Authority Nutrition

"Bicep to Ear"

Teddy B

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. Spots are filling up quick- about 10 left! ----
WOD for Tasty Tuesday 10/8

STRENGTH 

every minute on the minute for 15 minutes: 1 power snatch + 1 snatch balance

CONDITIONING

10 rounds for quality:
5 box jumps
10 dips

Keep the dips as strict and as perfect (position-wise) as possible.

Post snatch complex load to whiteboard/comments/Cody.
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Single Kettlebell Ballistic Complexes: How To Save Your Shoulders and Keep Pressing - Breaking Muscle

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Cast Wall Walks

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PaleoRx folk can log their food and questions here

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WOD for Monday 4 /29 - Skill Week

STRENGTH

back squat 3x5

CONDITIONING

EMOM for 12 minutes:
power snatch + hang snatch

then

AMRAP in 8 minutes:
10 alternating pistols
5 cast wall walks

Post results to whiteboard/comments!

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Be in control! Those at the higher levels of lifting can control maximal load lifts from going crazy!

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snap, Snap, SNAP!

Mika snapping up her burpees

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WOD for Tuesday 2/11

STRENGTH

every minute on the minute for 12 minutes
2 snatches

CONDITIONING

7 rounds for time:
9 burpees
6 kettlebell cleans (per side)
3 muscle-ups

then immediately into

max reps in 1 minute:
kettlebell jerks

Post results to whiteboard!

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