Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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Does your head move thru the window?

Andy W!

A complete lockout allows the upper back to help stabilize the shoulders for a stronger, safer overhead position.

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WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

You must pass through a full squat and reach full extension of the legs, hips, shoulders and arms for a legit thruster. The preWOD stretch done yesterday would also be perfect before this bad mama.

compare to 25SEP2011. Post time to comments!

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I've Got to Hand It to You - CrossFit Virtuosity

The Joker does CrossFit?

Ever had a problem of 'grizzly hands' due to your training created at the gym. Have you built a blister or ripped a callus on your hand? The hands literally take hold of the majority of work we do. We need to respect them and practice good hand hygiene- not only to make others more comfortable (especially if your job deals with using your hands with others), but for our own health.

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Ouch

Paolo after his 25-round score on today's WOD. Take care of those hands!

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WOD

"CHELSEA"
every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

Jenny & Aimee M

Do you try to knock out the reps as soon as possible or try to time it so that you're consistently moving the entire duration?

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I'm excited! Marination Mobile to park it on Capitol Hill - CHS

Registered Yet?

Registration for the NW Warrior Dash ends this Friday- do it now if you want to join in on the fun!

REGISTER HERE!

The team so far is Adam W, Andrew B, Sheena, Stephen, Colin B, Mike S, Faye, Jason E, Max, Paolo, Danielle J, William P, Cedric, Robyn, Yen, Todd L, Tucker, Tyler G and Jonny Wally.

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20! for time:
sumo deadlift high-pull, 40/28kg
knees-to-elbows

Use the appropriate weight- there is a bunch of volume to this and we would rather have you save your hands.

Also chalk is your friend, but not when you're sweating so much that you're making it a paste.

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Hand care. Google it.

the Joker does CrossFit