Jerk Footwork

Melissa and Vicky
Practice your footwork if you prefer to split. The speed and stability of your base will determine how the loads are put overhead.
---- Upcoming Events:

• This Friday - RUN CLUB at Foundation CrossFit. 6:30pm.
• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 at CFSLU. 9am to 12pm.
• The Finale CGO 14.5 - Saturday 3/29 at FCF. 11am to 1pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Max Week Wednesday 3/19

STRENGTH

10 minutes to establish a jerk 1RM

then

12 minutes to establish a bench press 2RM

CONDITIONING

500m row for time.

Use as many efforts as needed, but make sure there's a warmup row... maybe during the barbell warmups or sometime before the sprints!

Post maxes and best row to whiteboard/the Cody app.

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How to Work on Your Split Jerk - CrossFit Invictus

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A VERY Important Announcement...

Thanks for watching and please don't hesitate to ask Julia or anyone on staff any questions!

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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 Max Week Thursday 1/2
STRENGTH
establish a 1RM jerk within 20 minutes*
*2RM for anyone with 6mo or less experience
CONDITIONING
"20/14"
4 rounds for time: 20 wall ball 20/14# 15 situps, 20/14# 10 log tosses, 20/14# lap around the block
Carry the dynamax ball with you during the run.
Post jerk and time!
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2014 CrossFit Games Open and Regionals Schedule - CrossFit Games
Registration for the CGO opens January 15th!

Four Tests Today

Neal

How many pullups can you do unbroken? Muscle-ups?

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WOD for Monday 3/25 - Test Week

1. establish a 1RM jerk within 20 minutes
2. establish a max vertical jump within 5 minutes
3. max pike presses in 60 seconds
4. max UB pullups/muscle-ups

You can use either split style. The vertical must be a two-foot standing jump. The pike press must start with the bar in contact with your shoulders and end in full lockout with your head through the window. Post results to whiteboard.

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Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

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WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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Max Week

Sheena C

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WOD

1.
establish within 15 minutes:
1RM jerk

2.
"ELIZABETH"
21-15-9 reps for time:
clean, 61/45kg
ring dips

Compare to 02NOV2012. Post results to whiteboard.

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Of Course Today is the Day to Talk About Gun Control - Gizmodo

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FCF Closed This Saturday

Remember that FCF will be closed this weekend in celebration of CrossFit SLU's 1st Birthday! Come support your gym's little sibling and celebrate life!

It's a potluck, so bring something to share. We're going to have plenty to do!

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WOD

establish within 20 minutes:
split jerk 1RM

then

complete 100 turkish getups

There is no time/score element to the TGUs. Vary up the implements, styles, and loads and complete at least 100 reps. Post jerk to whiteboard.

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Turkish Get-Ups are amazing full-body movement requiring all of the physical skills (endurance, strength, flexibility, stamina, power, speed, agility, accuracy, balance, and coordination) to complete the task: stand up then lay down.

• Styles: general technique, bend/extend, bottoms-up, 
• Implements: dumbbell, kettlebell, barbell, medicine ball, sandbag, odd-object, person, etc.

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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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