Candlesticks as seen above require a good amount of midline stabilization and control.
The general public likes "core" work for 6-pack abs. We want you to be strong so that you can stabilize your spine for heavier and more difficult work.
With two markers 10 meters apart.
Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.
Immediately after finishing complete the following:
Post total shuttles completed and max paleo chair time to whiteboard.
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Salad dressings sold in grocery stores almost always contain sugar and are often loaded with a host of frightening ingredients. While olive oil and balsamic vinegar is a tasty combination, it can definitely get old.
Back-left to Right-front: Carrie, Joey, Joel, Margaret, John, Nate, Colin, EJ, Jason, Hollie, Alex, Elizabeth, Tony, Mark, Robyn, Tim, Danielle, Max, AB, Adam, Paolo and Rebekah. A huge thanks to Ginger for taking the group photo (again!) and to Urban CrossFit for hosting such a great event! Individual results are up on their facebook page.
Carl, Tony, AB, Kelly, Adam, and Andrew V at the Mobility Cert. Todd L was there too! Good to meet so many great coaches and athletes. Congratulations to Laurie and Kurtis and their Rainier CrossFit for moving into such a beautiful new home. Thanks for hosting the cert!
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WOD
for max load:
1 rep max clean & press
The Clean & Press is a weight training exercise, and was part of the sport of weightlifting in the Olympics until 1972. It was removed from Olympic competition due to difficulties in judging proper technique. The "layback" that many lifters used became greater and greater in range until they decided to remove it from competition. It resembles a standing bench press.
Strength expert Mark Rippetoe explains how the judging criteria problems could've been easily avoided:
The picture shows that the lift should be DQ'ed when the front of the armpit falls behind the line produced by the most posterior aspect of the glutes. What part of the body could be tightened up?
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
