Sommelier of the Year!

Chris T is Food & Wine's Sommelier of the Year!

---- Upcoming Events:

• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm. There's still some room left! REGISTER HERE!

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WOD for Benchmark Friday 4/4

STRENGTH

establish a heavy snatch within 10 minutes

CONDITIONING

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/43kg
20 burpees
30 snatches, 75/52kg
10 burpees
max snatches, 95/67kg

Compare to 07FEB2014. Post score to whiteboard/the Cody app.

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Coaching Roundtable: CrossFit Games Open 13.1 - Tabata Times

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FCF/CFSLU HOLIDAY HOURS

I know you're all thinking about it!

Gaylin R, Jim B, Madge D, Anastasia M, Jake V, Matt M

Tuesday 12/24:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 12/25:
CLOSED

Thursday 12/26:
FCF 9/10/11am
SLU 9/10/11am

Tuesday 12/31:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 1/1:
CLOSED

*Specialty Floor hours are 9-12pm on Tuesday 12/24, Thursday 12/26, Tuesday 12/31 for Mobility, Strength, Endurance, and CompEx athletes!

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• a Saturday in January - THE FCF/CFSLU ANNUAL HOLIDAY PARTY!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Champagne Saturday 12/21

• establish a heavy snatch within 20 minutes
• establish a heavy clean & jerk within 20 minutes

Post loads to whiteboard/your journal/comments/the Cody app.

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AMANDA

David Q

In an ideal start position the bar should be somewhere over the area between the ball and the middle of the foot, hamstrings tensioned, back flat (lats on!), and eyes forward.

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WOD for Champagne Friday 7/5

"AMANDA"

9-7-5 reps for time:
muscle-up
squat snatch, 61/45kg

Watch Matt Chan at the link. Compare to 10MAY2012. Post time to whiteboard/comments/Cody.
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The Saturday workout for both gyms will be Hope For Cures, just like the majority of the CrossFit community.

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Skinning the Cat

 

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WOD for

GYMNASTICS

play with skin-the-cat progressions for 10 minutes

STRENGTH

every minute on the minute for 34 minutes:
(full) snatch

Post heaviest load to whiteboard/comments/Cody.

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Snatch Doubles

EDIT- I needed to add this video:

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WOD for Tuesday 1/8

STRENGTH

snatch 12x2

Take your time to assess your strengths & weaknesses in the snatch. Utilize whatever skill work you need during your rests, or better yet, replace a set or two with that movement.

CONDITIONING

"The 540"

for time:
50 OH bumper lunges, 20/15kg
40 pullups
30 thrusters, 40/30kg
20 burpees
10 cleans, 61/45kg

Post time to whiteboard.

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Sweep It Back - Spencer Arnold

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Those who WOD together...

Alex & Bex

... stay together!

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WOD for #ChampagneFriday 1/4

"CGO 12.2"
as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many snatches as possible, 95/55kg

The snatch may be any variation as long as you end your rep standing showing control with feet together and arms locked. You will be responsible for changing your own weights and must have collars on.

Compare to 01MAR2012. Post score to whiteboard.

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For workout details, watch the following:


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Field Day 2012

last year

The FCF 2nd Annual Field Day coming 9/23

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WOD

establish within 20 minutes:
snatch 1RM

then

5 rounds for time:
1 rope climb, 15'
10 double kettlebell clean, 24/16kg

 Post time to whiteboard!

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User Guide: Finding the Right Coach and Affiliate - The CrossFit Journal

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AMY COTLOW would like you to vote for us!

Happy birthday buddy!

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WOD

hang snatch 8x3
(rest 60 seconds between each set)

then

HAPPY BIRTHDAY AMY

as many rounds as possible in 20 minutes:

1 100' bear crawl
9 "mountain booty" pushups
8 power cleans, 60/45kg
5 split jerks, 60/45kg
27 double unders

Post score to whiteboard.

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Look who's been nominated for King 5's Best of:

http://best.king5.com/foundation-crossfit/biz/627721

(;

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Handheld Running

partner running

We are running a normal schedule at both gyms today!

(seewhatididthere?)

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WOD

for 15 minutes:
snatch deadlift + power snatch

then

as many rounds as possible in 12 minutes:
200m run
10 handstand pushups
5 muscle-ups

Post weights and rounds to whiteboard.

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Results from yesterday's Total:

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Prepping Your Overheads

PREP YO' MOVEMENT!



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WOD

"ISA-GRACE"

for time:
30 snatches, 60/45kg
30 clean & jerks, 60/45kg

OR

"ISABEL"

for time:
30 snatches, 60/45kg

A squat is not required for any of the Olympic lifts. Compare to Friday 10FEB2012. Post time to whiteboard.

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The Biggest Shoulder Problem of Them All - MobilityWOD

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Represent, represent!

Lee D

Jeff P

All in support of Jo! After Day 1 she sits in 11th place. We couldn't be more proud of her.

Wear your shirts tomorrow! And then do Blair's birthday workout!

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WOD

5x2 snatches off high blocks, 60 seconds rest between sets.

then

BCS2012

12 cleans, 70/50kg
12 handstand pushups
8 squat cleans, 70/50kg
8 handstand pushups
7 squat cleans & jerks, 70/50kg
7 handstand pushups

compare to Blair's birthday yesteryear. Post biggest load and time to whiteboard!

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Lost & Found (soon to be Donated!)

You have one week to pick up your water bottles, jackets, t-shirts, shoes left behind in the gym. They are in the Lost & Found box next to the AirDyne. We're going to send these to charity by the end of the week. In the future, the Lost & Found box will be emptied at month-end without notice.

Also, please keep your gym clean. It's YOUR gym:

• The cubby is not a permanent home for your water bottle
• Chalk is meant to remain in the chalk bucket. Do not break pieces off and carry them with you.
• Keep hands in the chalk bucket when using it.
• Return equipment (and wipe down, if necessary) after use.
• Recap markers when using them.
• Respect your fellow athletes and use proper hygiene.
• Put your journals back at the end of class- otherwise BURPEES!

Thanks for making our gym so legit!

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WOD

establish within 30 minutes:
snatch 1RM

You will have 30 minutes to warmup and find your 1RM snatch- it doesn't matter how you snatch (power vs squat), we just want to see large weights over your head! Post results to whiteboard.

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Nutritionist: Coconut Water is Overpriced and Overhyped - My Northwest

Is it? Like they mentioned in the article, most people don't push themselves hard enough. Remember that CrossFit is still in the minority and more often than not, people don't know what it's like to go as intensely as you folk do.

Still better than Gatorade if you want my opinion. Depending on the brand you can get minimal and clean ingredients. Let's avoid dehydration and cramping!

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Memorial Day 2012

Hope you had a great Memorial Day!

Just wanted to take this time to thank all those in our military forces, both past and present.

Father Bueno, Brother Bueno, and Nephew Bueno

Thank you.

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WOD

establish a heavy load using the following complex within 20 minutes:
power snatch
power snatch from below-knee
squat snatch from below-knee

Once the bar leaves the ground, it cannot touch the ground until the complex is complete. Move well and with heavy loads.

then

10-to-1 reps for time:
kettlebell snatch
kettlebell lunge

Rx = 24/16kg. Carry the kettlebell in overhead, rack, or suitcase position. Post loads used and time to whiteboard!

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Ido's Status Update

I don't know if you guys follow Ido Portal or not, but he put this up on his facebook wall a couple of days ago.

He's been a force in the newer age health and fitness world for a while, pushing for activity coupled with clean, fresh nutrition. A lifestyle that could be proved, that wasn't just a fad. He's also a super badass. A majority of my hand balancing skill is from him, and is someone I respect heavily.

Click to enlarge:

Is this you? Was this you at any point?

The Eat Better to Live Better Nutritional Challenge Kickoff Party is this Saturday at 12pm at Foundation Athletics/ CrossFit SLU. If you cannot attend, the details will be posted here on the blog.

In preparation of the event, Foundation CrossFit will be closed Saturday. 9am, 10am, and 11am CrossFit classes will be held at Foundation Athletics (at no additional cost). Guardian Krav Maga will run at 11am in the back of the facility.

Any questions? Ask and we'll answer in the comments.

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WOD

do the following complex for max load within 20 minutes:
- power snatch
- power snatch (just above knee)
- hang power snatch
- snatch balance*

All four exercises must be completed in one attempt before moving on to heavier weight. Snatch balance is not a pressing or heaving snatch balance. Speed under the bar, please! Your max is determined by how quickly you turnover the bar and the pull underneath.

then

every minute on the minute for 10 minutes:
3 muscle-ups

We want strict muscle-ups: control lean and arms fully locked with turnout on top of the rings.

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Your moment of Zen:


Terry Crews - Euro Training by lemanssport71

"EURO! TRAINING! EURO! TRAINING!"

Is Terry Crews ever NOT oiled up?

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Bottom of the Dip?

Thomas (of Foundation Athletics)

The bottom of the dip is overlooked in the progression to the muscle-up. Practicing this position will improve your movement!

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WOD

within 15 minutes establish a heavy 5-rep muscle snatch

then

for time:
30 muscle-ups

if you cannot perform a muscle-up do

for time:
60 pullups
60 transitions
60 dips

You may breakdown the reps and exercises as needed/preferred. Compare to 12MAY2011. Post results to whiteboard.

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Team Matt get a pullup AND a muscle-up - Foundation Athletics

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EMOM ISABEL

Scarr

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WOD

"EMOM ISABEL"

every minute on the minute for 15 minutes:
2 snatches

Find a lift that you can maintain for the entire 15 minutes. For every missed lift do 5 slam balls, 30/20# after the 15 minutes of snatching. Post results to comments.

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We need limber backs. Keg stretch yourself often, especially if you have the dreaded human camel back.

• http://journal.crossfit.com/2010/07/kstarr-2min-4.tpl
• http://youtu.be/mhJvi7walg8

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Extension

J. Scarr

The approach we use for olympic lifting is pulling the weight off of the ground into a fully extended position (like the one pictured above) to get under the bar.

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WOD

for max load:
snatch 1RM

Post weight to comments!

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Jennifer Thompson weighs 132lbs.


She benches 300lbs:



Can pulls 195kg/429lbs:


Two world records this past week at the 2012 Arnold Sports Festival.

Daaaaang!

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CrossFit Games Open 12.2

Rich's technique is on point in the video:

I didn't see anyone predict CGO 12.2 correctly! Oh well, everyone will be doing another single element workout this coming weekend!

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WOD

CGO 12.2

as far as possible in 10 minutes:

- 30 snatches, 35/20kg

- 30 snatches, 60/35kg

- 30 snatches, 75/45kg

- as many reps as possible at 95/55kg

You may muscle snatch, power snatch, squat snatch, or split snatch. You cannot advance from a weight before completing the previous weight. Empty 20kg bars must travel below the knees to start the rep. You alone are responsible for changing the weight on the bars, and you must use collars to secure the bumps. Post results to comments!

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Are you aware of the Paleo Summit by Underground Wellness?

The Paleo Summit is a free online 8-day event consisting of 23 paleo presentations. Some of the speakers:

• Mark Sisson - Mark's Daily Apple, Author of The Primal Blueprint
• Diane Sanfillipo - Author of Practical Paleo
• Dr. Jack Kruse MD - Neurosurgeon
• Sarah Fragoso - Author of Everyday Paleo
• Erwan Le Corre - MovNat Founder
• Dr. Thomas O'Bryan - Gluten Sensitivity Expert
• Mat Lalonde, Ph. D. - Research Biochemist, Harvard University
• Paul Chek - C.H.E.K. Institute Founder
• Dallas & Melissa Hartwig - Whole 9 Life Founders
• and many, many more!

There are 2-3 presentations daily, with videos staying up for 24 hours. Did we mention this is all for free.99?

Check it out here: paleosummit.com

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Taped up for hook grip?

Lee (of the brothers Drury)

From Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes and Coaches:

"Typically the Hook grip will be uncomfortable if not considerably painful initially. Consistent use will condition the offending structures appropriately over time and the grip will ultimately offer no trouble. It will, in fact, become more comfortable than a conventional overhand grip. Covering the thumbs with flexible athletic tape can reduce the discomfort and, for some, improve the feeling of grip security by increasing friction. Lifters can submerge the hands in ice water for 5-10 minutes after training to help reduce pain and speed the adaptation."

Do you use it?

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WOD

power snatch 8x2
heaving snatch balance 8x3

then

5 rounds of:
10 bent-over row
max hanging leg raise

Post results to comments!

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Six Truths of Weightlifting Technique - Catalyst Athletics

We have been hammering on #3, #4, and #5 recently. Read the rest at the cathletics.com.

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Nice Shirt

Having completely active shoulders helps stabilize the bar overhead in the 'snatch squat'.

Also: shrugging the sh!t  up while you try to break the bar apart makes it more efficient.

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WOD

"NANCY"

5 rounds for time:
400m run
15 overhead squats, 45/30kg

compare to 29SEP2011. Post rounds to comments!

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What To Buy at Costco Versus Your Grocery Store - Lifehacker

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