Weightlifting Tuesday

Isaac M

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Upcoming Events:

- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.
- 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 heavy snatch
15 minutes to establish a heavy clean & jerk

CONDITIONING

"ISABEL"

for time: 30 snatches, 61/43kg

or

"GRACE"

for time: 30 clean & jerks, 61/43kg

If scaling, use about 60% of your 1RM.

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

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"Then die."

"Bruce had me up to three miles a day, really at a good pace. We'd run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a-half minutes per mile].

So this morning he said to me "We're goin to go five."

I said, "Bruce, I can't go five. I'm a helluva lot older than you are, and I can't do five."

He said, "When we get to three, we'll shift gears and it's only two more and you'll do it."

I said "Okay, hell, I'll go for it"

So we get to three, we go into the fourth mile and I'm okay for three or four minutes, and then I really begin to give out. I'm tired, my heart's pounding, I can't go anymore and so I say to him, "Bruce if I run anymore,"-and we're still running-"if I run anymore I'm liable to have a heart attack and die."

He said, "Then die."

It made me so mad that I went the full five miles.

Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, "Why did you say that?"

He said, "Because you might as well be dead. Seriously, if you always put limits on what you do, physical or anything else, it'll spread into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."

- Stirling Silliphant (screenwriter, student of Bruce Lee)

from Bruce Lee: The Art of Expressing the Human Body

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Congratulations to all of our Seattle Marathoners and Half Marathoners!

AB and Victor M

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Max Week Monday 12/2

STRENGTH

• establish a 1RM snatch within 20 minutes
• establish a 3RM overhead squat within 15 minutes

CONDITIONING

tabata pushups

Post results to whiteboard/comments/Cody.

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The Comp Ex Program: Round 2 begins today! Did you get your email?

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To Butterfly or To Not Butterfly?

Colin B

The butterfly kip, when done with proper technique and a good strength base, can lead to faster cycle times therefore decreasing your workout time. A number of competitive exercisers favor this method over most.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Test Week Tuesday 10/29

STRENGTH

establish within 15 minutes:
snatch 1RM

CONDITIONING

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

compare to 30AUG2013. Post results to whiteboard/comments/Cody.
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Winter Is Hard On Your Shoes. Here's What To Do About It - Jezebel

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Snaches and Weighted Pullups

Neal M

Most people miss their olympic lifts because of technical issues. Pay attention to how you lift, and especially what happens when you lift.

Filming your lifts can allow coaches, as well as yourself, analysis of each lift. There are awesome smartphone apps out there like Coache's Eye and Ubersense. Get them, start a youtube or vimeo channel, and start putting them up!

The Competitive Exerciser program starts in over a week. The Olympic Lifting program starts in October. You can join the Strength program now.

So many options, so many kilograms.

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• Register for the CrossFit Total (1RM back squat + 1RM press + 1RM deadlift) and BBQ here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Test Week Thursday 9/5

establish a 1RM snatch within 15 minutes

then

establish a 1RM weighted pullup within 15 minutes

Post snatch load and pullup load to whiteboard/comments/Cody.

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Why Warmup? - Spencer Arnold

This questioned was probably asked the first time you joined the gym, whether in a one-on-one personal training session or the Foundations program.

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Still Ring Routines? Yup.

Practicing still ring exercises with spotters.

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WOD for Thursday 7/11

STRENGTH

establish a 1RM snatch within 20 minutes

CONDITIONING

3 attempts each:

• max handstand
• 25-element still ring routine

Post results to whiteboard/comments/Cody.

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Weightlifting Competitions

Lee T, BCS, and Kristin F

A huge congratulations goes to Kristin and Lee for participating in their first Olympic Lifting meet, "The Freak Show" held in Aberdeen, WA. According to their coach Blair, "Both were outstanding" and it shows as Kristin went 5 for 6 lifts with a total of 101kg, and Lee went 4 for 6 lifts with a total of 172kg.

The next competition "The Bad Mother" meet at Thrush Sports Performance down in Sumner is supposedly set for August 17th.

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WOD for Tuesday 6/11

• establish a 1RM snatch in 20 minutes
• establish a 1RM clean & jerk in 20 minutes

Post maxes to whiteboard/comments/Cody.

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Behind the Scenes: Scout Seattle - Seattle Met

Yeah Ben!

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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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