Dips and Hang (Squat) Snatches

Melissa

---- Upcoming Events:

• Wednesday 4/23 - Run Club at FCF. 7:30pm. Bring your brights and reflective gear.
• Sunday 4/27 - Run Club at TBD. 11am.
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Skills Week Monday 4/21

STRENGTH

back squat 7x3. Go heavier than last week and keeps rests to exactly 90 seconds between sets.

CONDITIONING

21-15-9 reps for time:
dips
hang (squat) snatch, 45/30kg

FINISHER

5 sets ME strict pullups on rings

Post time to whiteboard/the Cody app.

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Four Common Kettlebell Swing Errors Made by CrossFitters - Tabata Times

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Matching Tights and Bumpers?

Aimee does! ---- Upcoming Events:

• This Friday 3/21 - RUN CLUB
• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/5 - CrossFit Total at CrossFit SLU. 9am to 12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar at CrossFit SLU

---- WOD for Max Week Tuesday 3/18

STRENGTH

3 attempts at max-effort unbroken pullups

Use strict pullups, butterfly (if technically proficient), kipping pullups (if technically proficient), banded strict, or ring rows.

If the trainer decides you are doing yourself some damage you will be asked to scale accordingly.

CONDITIONING

for time:
50 pistols
40 deadlifts, 62/45kg
30 chest-to-bar pullups
20 burpees
10 clusters (full clean + thruster), 62/45kg

Compare to Thursday 06MAR2014. Yes, we have gone 1kg heavier for the dudes. Enjoy!

Post best pullup set and time to whiteboard/the Cody app.

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FDA Proposes Updates to Nutrition Facts Label on Food Packages - FDA (via Sarah M). There will be greater emphasis on calories, added sugar, however, it falls short to inform consumers of a healthy serving size.

Bill Gates-Funded Startup Hampton Green Foods Aims to Replace Eggs - Huffington Post. Soylent Green is people! I don't know what the end game is here, but it's not good for human life. Another chemical romance.

Should Guys Wear Shorts Over Their Tights? - Runner's World. No. Also: I'm surprised how big this is becoming within the CrossFit community. Check out all the Outlaw Way badasses.

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Squat, Push, Pull

Karen B

Our pullup standard means that you start with fully extended arms, with elbows completely locked out, to having the chin above bar level. Karen above does a great job, especially with keeping her head in good posture.

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WOD for Max Week Monday 7/8

back squat 3x10

then

establish a 1RM bench press within 15 minutes

then

3xME strict pullups

Post bench press and best pullup set to whiteboard/comments/Cody.

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Back Leg Swings:

Details at GymnasticsWOD

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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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