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- 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
Showing posts with label front squat 3x10. Show all posts
Showing posts with label front squat 3x10. Show all posts
Monday, March 10, 2014
The Golden Hammer Goes To...
Monday, March 3, 2014
Yay Natalie!
- Sunday 3/9 - VERSUS III: Return of the Jedi - the FCFCFSLU Intergym Throwdown
- All of March - CrossFit Games Open
- CGO 14.2 - This Sunday 3/9 (Event 2 of VERSUS III)
- CGO 14.3 - Saturday 3/15
- CGO 14.4 - Saturday 3/22
- The Finale CGO 14.5 - Saturday 3/29
- Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU
Monday, February 17, 2014
VERSUS III Registration!
Brady, Roo, Zach, Sheena, BCS, Coach Martone, Jared, Ron, and AB
Another action-packed weekend! A crew of us went over to Morgan Junction CrossFit in West Seattle to be taught by Coach Jeff Martone, as well as Zach and Roo of MJCF for the Advanced Kettlebell CrossFit Trainer Course.
Expect more kettles in your future!
and oh yeah... here's a nice, big, ugly link to REGISTER FOR VERSUS III.
RIGHT NOW!
WOD for Volume Monday 2/17
STRENGTH
front squat 3x10
CONDITIONING
22-16-10 reps for time:
kettlebell press, 20/12kg
strict-ish pullups
Strict-ish pullups mean stay as strict as possible for as long as possible, then if you need to kip utilize a 'frog kip' (similar to how you would kip dips- heels pulling up to the butt). Post time to whiteboard/comments/the Cody app.
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Monday, February 10, 2014
Full Grip or Open Grip
Hannah N
Do you use an open-hand grip or a closed-hand grip on the bar when receiving a clean?
Thursday, December 12, 2013
Fine 'Dyning
Teddy B
GET IT?!
Thursday, December 5, 2013
Trainer's Choice Thursdays
Hannah N
- An accurate and fair assessment from one of the original Subject Matter Experts from the CrossFit world.
- It is fair to criticize the system in which anyone with $1000 can get "certified" and start their own gym.
- I am also in agreement in the Exercise vs. Training topic. This has been something I've had to develop personally for myself and for the gyms in the past couple of years.
- That being said, I'd like to think our program has vastly improved. Just look at the workouts from two years ago. (Go ahead, check the archives!)
- I still believe in the CrossFit community because it still does more good than harm. People get hurt doing stupid shit, but we try to minimize those opportunities by providing a learning atmosphere that values moving well and living healthy over who can get the fastest "FRAN" time or lift the heaviest weights… even if that's the fun thing to talk about.
What do you think? Do we do a decent job?
Thursday, November 21, 2013
Team Photoshoot
Zeb, Blair, Cheryl, Andrew, Colin
Pao, Tony, Jared, Leslie, Sheena
Pao, Tony, Jared, Leslie, Sheena
Our friend and talented photographer Mark Malijan came in and a handful of trainers for his portfolio! Unfortunately we couldn't capture everyone, but we had a pretty epic time.
Check the rest of his work, including a nice taste of our set here!
- There will be a Comp Ex Program meeting this Saturday at 11am at CFSLU.
- VERSUS II: Electric Boogaloo is happening this Sunday 11/24 here at FCF from 10am to 2pm! We will have a BBQ Potluck after and everyone's invited to join us!
WOD for Deload Thursday 11/21
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Trainer's Choice, but I may have influenced them to work on weighted burpee box jumps. Or mobilizing. Or mobilizing WHILST doing weighted burpee box jumps. In the dark.
Post results to your journal/Cody.
Thursday, November 14, 2013
Skill Intensives?
Ann Marie D working butterfly pullups
Would anyone be up for some regularly-scheduled skill intensive workshops?
WOD for Thursday 11/14
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Trainer's Choice!
Post results to whiteboard/comments/Cody.
Thursday, November 7, 2013
Arch or Hollow?
Jo K
Is she in an arched position or hollow position? Which one of those would be preferred in a strict pull-up?
WOD for Active Recovery Thursday 11/7
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Let's play with whatever the trainer deems "fun"! This probably means doing overhead lunges with 73kg on the foam rollers. Blindfolded. While Zeb throws lacrosse balls at your trunk. And Mark records the entire thing on his iPhone and posts it on instagram. Unless you decided to join Leslie or Jared for Mobility class at 7am and 6:30pm. Although Jared has had this affinity for "turtles" lately. I hope he doesn't make you do that for 5 minutes...
Post results to whiteboard/comments/Cody.
Why We Do Not Believe In Knees Pushed Out When Squatting - Lift Hard
Monday, March 11, 2013
Elbows Down
Cheryl C
WOD for Monday 3/11
STRENGTH
front squat 3x10
CONDITIONING
21-15-9 reps for time:
push press, 61/45kg
pullup
box jump, 24/20"
For a spicier version keep the pullups strict (or go chest-to-bar) and/or jump OVER the box.
Post results to whiteboard.
13.1 is over. 13.2 is announced Wednesday. We throwdown this Saturday at CrossFit SLU at 12pm.
Tuesday, March 5, 2013
CARDIO!
Jeff P: NOT doing cardio
Who enjoyed yesterday's conditioning? Check out this week's Extracurricular CV work here.
WOD for Tasty Tuesday 3/5
STRENGTH
front squat 3x10
CONDITIONING
40-30-20 reps for time:
kettlebell snatch
knees-to-elbows
Pick you poison (weight) for your kettlebell. You may break up the reps however you please. Post results to whiteboard.
FOUNDATIONS1
SKILLS
farmer's walk, plank, squat, pushup, pullup
1st WOD
21-15-9 reps for time:
squat
pushup
pullup
Start and end your workout with a 200m run.
Post results to whiteboard. RSVP for class here.
Monday, February 11, 2013
A New Set of FOUNDATIONS Graduates
Congratulations to the Graduating Class of January 2013!
WOD for 2/11
STRENGTH
front squat 3x10
CONDITIONING
"GRACE"
for time:
30 clean & jerks, 61/45kg
Compare to 20JUL2012. Post results to whiteboard.
Alternatively, if you've done GRACE more than thrice then I'd like to challenge you to do 30 C&J with about 60% of your 1RM C&J.
How Much Caffeine is Too Much - io9
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