Throwback Thursday 5/8

Garit R

Who else misses our orange building and driveway?

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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. REGISTER HERE.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Deload Thursday 5/8

ACTIVE RECOVERY

heavy sleds, slack line practice, and loaded carries.

Post heaviest carries to whiteboard/the Cody app.

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During yesterday's 7pm class at CFSLU we discussed how the posture and movement we practice in the gym can immediately transfer to the things we do outside of the gym, and the things we would eventually like to try.

Someone mentioned drumming and it brought this video to mind:

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Looking Over

Register for our annual 4-week nutrition challenge here!

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Anastasia, Nadia, Elle, Jeff, Christine, Appa, and Megan

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Upcoming Events:

• Monday 4/28 - PaleoRx 2014 begins!
• Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA

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WOD for Skills Week Thursday 4/24

ACTIVE RECOVERY

loaded carries and sleds

then

PANIC BREATHING

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Post time to the Cody app!

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Why You Should Not Be Running - Mark Rippetoe for PJ Lifestyle

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Sled Drag Thursdays

Dragging sleds can be a great way to get an "active rest day" when needing to recover and/or prepping for an event during a deload week like we're currently in (I'm talking to you, Cretus Ex Duellum athletes). To all those competing this weekend, let's meet at 6:30pm FCF on Friday to game plan.

If you're free this weekend and NOT competing, we'd love to have your support up at Local's Gym this Saturday and Sunday. We have a bunch of folk signed up to compete and it'll be a grand ol' time. Plus: beer.

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WOD

STRENGTH

play with the front lever for 20 minutes

CONDITIONING

for time:
50 split jumps
5 rope climbs
40 split jumps
4 rope climbs
30 split jump
3 rope climbs
20 split jumps
2 rope climbs
10 split jumps
1 rope climb

Post time to whiteboard.

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Cretus Ex Duellum 2013 facebook event page

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Speed Walking

With heavy sh!t

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WOD

4 individually-timed rds of:
400m run

then

"Death By Pullups"

With a continuously running clock, do one pullup the first minute, two pullups on the second, three pullups on the third... continue this pattern as long as you can.