Jump For Joy (Again)

Brian C

VERSUS I is this Saturday. At the moment we have about 51 athletes signed up (through our facebook event), but we need more FCFers!

Event 1 was announced on facebook yesterday. Maybe Event 2 will be announced tonight...

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WOD for Silent Week Thursday 8/8

STRENGTH

play with still rings for 15 minutes. link 20 consecutive elements minimum.

CONDITIONING

Complete each of the following:

• 1 minute max calories on the AirDyne
• 2k row for time
• 30 hspu for time
• 4 minutes to establish a max length broad jump

Rest as needed between events. Post results to whiteboard/comments/Cody.

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GYMNASTIES

Darcia and Jo on our homemade parallel bars doing an upper-arm support.

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WOD for Thursday 2/21

STRENGTH

play with back lever for 15 minutes

then

"GYMNASTY THIS!"
for best positioning, tabata intervals of:

• hollow rock
• back bridge
• upper-arm support
• handstand
• top-of-pullup

Post results to comments!

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Would you rather be on the Airdyne?

The 40-stroke warmup is not only a warmup, but when done properly has the added benefit of driving bad habits out of your row technique. Would you row 500m with just your arms? Maybe with just your back and your arms? Or would you lock your upper body in place and first drive out hard with your legs? The point of the 40-stroke warmup is to transfer the driving force away from your arms and into the largest muscles in your body, your legs. Watch the numbers on the monitor as you transition from each 10-stroke segment. The wattage should go up, the split time should go down. And the stroke should feel more powerful when your legs do most of the work. Could you even slow down your stroke rate and maintain your work output?

When all three levers are in play - the moment when your legs are almost finished driving and your back is swinging and your arms are just about to start pulling - that is the most powerful portion of your rowing stroke.

Bonus question: What does the area under the curve represent?

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WOD

STRENGTH

hang snatch 12x1

CONDITIONING

7 rounds for max reps:

300m row

max handstand pushups

Rest as necessary between rounds.

Consider Yesterday Practice

Kelley K. demonstrates the kipping HSPU: from a completely locked out position, descend down until head completes the "triangle" with your hands. Ideally keeping a tight trunk, draw your knees toward your elbows, then aggressively explode to back into a handstand with your head through the window. BAM!

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WOD

"DIAN(NI)E"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups
double unders
situps

Post time to whiteboard.

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Study: Egg Yolks Almost as Bad as Smoking - Outside

Correlation doesn't equal causation!

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.. and beyond!

Notice our new rig? Thanks Rogue!

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WOD

for time:
100 ring dips

then

PLANK WARS

then

max steps in 8 minutes:
handstand run

Post results to comments!

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The new Foundations Program at Foundation Athletics (in South Lake Union) will run MWF at 7am, 11am, and 5:30pm for the month of October.

What class times would you want to see for normal CrossFit classes?

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Nate's Leaving Tomorrow

Come see do the brutality that is his "Temporary Farewell Workout".

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WOD

max reps in 2 minutes:
handstand pushups

then

backsquat 5rm

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The 2011 CrossFit Games Northwest Regionals is this Weekend!

ALL THE DETAILS ARE LISTED HERE.

Should be a good time. Andrew is judging all day Friday, so come by and say hi!

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Dorian's HSPUs

from The Audacity of Dope.