HBD YETI!

aka Chris aka Ashley's Dude bka Haddad

We'll retest his birthday workout from last year this Saturday!

---- This week's free yoga sessions:

• Wed 9/18 - 2pm with Gaylin at FCF
• Wed 9/18 - 3:30pm with Adrianne at CFSLU
• Wed 9/18 - 6:30pm with Gaylin at FCF
• Thurs 9/19 - 5pm with Ashley at CFSLU

More events

• Join our Tough Mudder Team. Details here! Training runs at 2pm on Sundays at FCF.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Wednesday 9/18

STRENGTH

board press 5x3

CONDITIONING

• row as many meters as possible in 10 minutes, immediately followed by
• 10 minutes to establish a 3RM push press

Post total meters and bar load to whiteboard/comments/Cody.

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Proper Active Shoulders

Neal M

Is this a correct "active shoulder" for pullups?

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WOD for Max Week Tuesday 4/23

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

Compare to 16NOV2012. Post pullup reps to whiteboard/comments.

---- (via Lillian S)

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Mounting the Rings

via Foundation CrossFit on Youtube

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WOD for Thursday 2/7

STRENGTH

play with inverts and skin-the-cats for 15 minutes

CONDITIONING: PARTNER WORKOUT!

for time: 250 wall balls

Partner A will row 250m while Partner B does as many wall ball shots as possible. As soon as the 250m is rowed, the partners switch places. Continue until all 250 reps are completed. If an uneven number, Partner C will move next to the rower and hold an elevated plank. On rotation wall ball moves to plank, plank moves to rower, rower moves to wall ball. The number moves to 300

Compare to 14DEC2010. Post time to comments.

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Seattle Affiliate Week: Week 4 @ CrossFit SLU

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WOD Demo w/ FCF

We accidentally added up all rounds for our scores at the end!

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WOD

"THE CHIEF"

as many rounds as possible in 3 minutes:
3 power cleans, 60/45kg
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Compare to 28DEC2010. Post rounds completed per cycle to whiteboard!

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The Whole9 Five Movement Series

"If you could only perform five exercise movements for the rest of your life, which five would you do? This was the question we recently posed to twelve of the most widely respected fitness experts and strength and conditioning coaches – assuming their clients’ goals were general health, fitness and longevity (and not a specialized sport). The answers we got back were intelligent, well reasoned, and sometimes surprising. (And yes, some responses pushed the limits of just choosing five movements – but we let those slide.)"

• Part 1
• Part 2
• Part 3

What would your five be?

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