Billing and Running

All billing requests must be emailed by midnight (Thursday night) on Friday, September 28, 2012.

• info@foundationcrossfit.com
• info@crossfitslu.com

Thanks!

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Melissa F (aka Luon Shadows) and JP (Latin for Jacked Pecs) running at CrossFit SLU.

Also: GOOD LUCK TO ALL OF OUR TOUGH MUDDERS THIS WEEKEND!

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WOD

for time:
1 mile run

then

5 rounds of:
3-position power snatch
10 cast wall walks
20 toes-to-bar

See CFSeattle's Skill Levels:

• Level 1 = 9:00
• Level 2 = 7:00
• Level 3 = 6:00
• Level 4 = 5:00

Where do you stack up? Post mile time to whiteboard.

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Stopping the Spread of Misinflammation - Starting Strength

Author Jonothan Sullivan jumps in defense of ice, with all the recent discussion about using ice or not post-workout. This is a lengthy article, but definitely a in-depth read. Become a better athlete and digest this knowledge.

See also: Example 1, Example 2

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Bench 1RM

Kristin F

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WOD

establish within 20 minutes:
bench press 1RM

then

for time:
300 double unders
70 kettlebell swings, 32/24kg
50 ring dips

Post results to whiteboard!

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Put Down That Ice Pack: Science Casts Doubt on Icing - Breaking Muscle

More info on how icing may be useless. I grew up with the RICE Method (Rest, Ice, Compression, Elevation) and took that through Sports Medicine and college. K-Starr now says Movement, Compression, Elevation.

What do you think?

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Congrats Leslie and Jessica!

Guess who got married this week?

Our buddy Karen of Phyzz Yoga.

But guess who else?! Our very own Leslie and Jess!

Two lovely ladies and a whole lotta awesome

Congratulations you two! I jacked this picture from facebook.

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WOD

establish within 25 minutes:
jerk 1RM

then

3 rounds for time:
800m run
10 back squats, 60/45kg

Post jerk and time to whiteboards. Remember to report personal records!

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Kelly Starrett says stop icing, more compression.

Check out the comment thread while you're there, too. What do you think?

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