Barbells Await You

Ready for Max Week?

Tests on tap this week:

• back squat 1RM/3RM
• HELEN
• heavy snatch
• heavy clean & jerk
• ISABEL
• GRACE
• push press 3RM
• KAREN
• 5k row
• deadlift 3RM
• CGO 14.2
• ME handstand
• ME kneeling medicine ball throw
• ME broad jump

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a 1RM back squat. 3RM if you've been in the gym for less than 6 months.

CONDITIONING

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 02APR2014. Post barbell load and time to whiteboard/the Cody app.

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The CrossFit Games Regionals for 2014 Started this past weekend. Checkout http://games.crossfit.com/ for video of the entire weekend's results and videos of the event. South East, North Central, Latin America and Canada West all finished.

This coming weekend will be the North West (!!!), Central East, Canada East, Europe, and Australia.

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Oldie, but goodie:

James "OPT" Fitzgerald was the first CrossFit Games Champion, owner of Optimum Performance Training and now head coach for the Phoenix Rise of the NPFL.

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Front Squats and ELIZABETH

Did you see all of the Upcoming Events post?

Who else is excited?!

Monday marks the beginning of our testing week. Here's what's in store for you this week in order of completion:

• front squat 5RM
• ELIZABETH
• max pullups
• pistol/deadlift/pullup/burpee/cluster chipper retest
• jerk 1RM
• bench press 3RM
• 500m row
• row/double under retest
• CGO 14.4

Get your body and mind prepped and let's get it!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 at CFSLU
• The Finale CGO 14.5 - Saturday 3/29 at FCF
• Saturday 3/29 - FOUNDATIONS Graduation from 9am to 11am.
• Saturday 4/5 - CrossFit Total at CFSLU
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for St. Patrick's Day Monday 3/17

STRENGTH

front squat 5RM

CONDITIONING

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

Compare to 03JAN2014. Post to whiteboard/the Cody app.

Wear green (shirt, shorts, pants, socks, shoes, or headbands. Nothing else counts!) or do 20 burpees at the beginning of class! Yeeee

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Front Squat Prep and Mobility - The Movement Fix

I've recently incorporated Jami Tikkanen's 27 Squats in my warmups as well.

If you get into the gym early tomorrow try some of these things out. Happy front squatting!

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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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