Watch Zeb Throw!

WE MAY EXPERIENCE SOME TECHNICAL DIFFICULTIES THIS WEEKEND ON THE BLOG!

Stay tuned!

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Our own Zeb H will be throwing today (Friday) at UW for the Ken Shannon Invitational.
Men's Hammer starts around 2pm and ends around 4pm. Anyone else want to join?
Here is Zeb's last competitive throw at St. Martins University:

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WOD for Champagne Friday 5/9

CGO 14.1 aka CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 34/25kg

* Power snatch is ground-to-overhead anyhow.

Compare to 01MAR2014. Post score to whiteboard/the Cody app.

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Study up on some strategy here. How much will you improve?!

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Toes-to-Bar

Register for our annual 4-week nutrition challenge here!

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Carl Paoli of GWOD/Freestyle Connection/Naka Athletics

Notice the shapes and position he hits for efficient movement.

Also: be mindful of your grip!

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Upcoming Events:

• Sunday 4/27 - Run Club. 11am at TBA
• 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 Champagne Friday 4/25

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc.

Rx = 61/43kg. 52/35kg for 55+ Masters athletes.

Post score to whiteboard/the Cody app!

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Check out some strategy for CGO 13.4 here at Tabata Times.

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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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CGO 14.1

RSVP FOR YOUR HEATS AT CFSLU TODAY!

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The suggested FCFCFSLU warmup for CGO 14.1 is:

• first ~10 minutes: Work that double under ladder and or rowing (since it emulates the snatch)
• Mobilize your problem areas if t-spine, shoulders, overhead position, back, hamstrings, and lower leg.
• Thacker A + Thacker B. 3 reps each movement with an empty bar.
• Work up to a heavy single power snatch
• During your rests work on doing ~10 pushups + alternating three-legged dogs. Do these as reps, not as a stretch.
• Bring the barbell to your working weight of 35/25kg.
• Hopefully you're sweaty.
• Cooldown for at least 5 minutes before your heat!
• Kill CGO 14.1!

---- Upcoming Events:

• CGO 14.1 - Saturday 3/1 @ CrossFit SLU
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III) @ CrossFit SLU
• CGO 14.3 - Saturday 3/15 @ Foundation CrossFit
• CGO 14.4 - Saturday 3/22 @ CrossFit SLU
• The Finale CGO 14.5 - Saturday 3/29 @ Foundation CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi (Register here)
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Saturday 3/1

CGO 14.1 (aka CGO 11.1)

as many reps as possible in 10 minutes:

30 double unders

15 power snatches, 35/25kg

Compare to 31JAN2014. Post score to whiteboard, the Cody app, and games.crossfit.com.

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Coaching Roundtable: CrossFit Open 14.1 Tips and Advice - Tabata Times

Community MWOD - Open 14.1, Prep, Strategy, and Survival Tips with Carl Paoli, Diane Fu, and Kelly Starrett.

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14.1 is 11.1

To reserve your heat for the CGO 14.1 event on Saturday 3/1/2013, visit the SLU Zen Planner March calendar and follow our helpful step by step registration below.

Notes:

• Sign up to be a judge here.
• There are limited spaces in each heat since there is a 1:1 ratio of judge:athlete. If a heat is full, please select another one.
• If an emergency comes up and you cannot come to your registered heat, please send an email to info@crossfitslu.com with the subject titled "CANCEL HEAT" so that another athlete can compete in your place.
• You will be responsible for showing up early enough to get your own warmup in.
• If you are not registered for the CrossFit Games Open, you do not need to register for a heat. You are welcome to show up and compete in any of the heats since you do not require an official judge.

(click to enlarge)

GOOD LUCK!

---- Upcoming Events:

• CGO 14.1 - Saturday 3/1 @ CrossFit SLU
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III) @ CrossFit SLU
• CGO 14.3 - Saturday 3/15 @ Foundation CrossFit
• CGO 14.4 - Saturday 3/22 @ CrossFit SLU
• The Finale CGO 14.5 - Saturday 3/29 @ Foundation CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi (Register here)
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Friday 2/28
ACTIVE RECOVERY
Let's get prepared for CGO 14.1 tomorrow at CrossFit SLU- time to mobilize your sticky spots, dial in the technique you need, and game plan your workout!
If you're not participating in the open: heavy farmers walks and yokes. For real. Because that's what you get.
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14.1 Quick and Effective Warmup - The Movement Fix

CGO 14.1 WOD Strategy Tips for Snatches and Double Unders - Barbell Shrugged

The official FCFCFSLU warmup will be listed tomorrow.

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Restesting 13.1

Shelly J

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Champagne Friday 9/19

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/20kg
30 burpees
30 snatches, 60/35kg
20 burpees
30 snatch, 75/45kg
10 burpees
(+ as many reps as possible in the remaining time) snatches, 95/55kg

compare to 07MAR2013. Post results to whiteboard/comments/Cody.

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Coaching Roundtable CrossFit Games Open 13.1 - Tabata Times

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ToeS to Bar

Not only does a proper t2b require a compressed full hip, but a compressed shoulder angle.

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WOD for Deload Week - Monday 6/3

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar
etc...

compare to 28MAR2013. Post results to whiteboard/comments/Cody.

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Up & Over the Rings

AJ using an "overgrip" on the rings.

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WOD for Wednesday 5/29

CGO 13.3 aka CGO 12.4

as many reps as possible in 12 minutes:
150 wall ball, 20/14# @ 10/9'
90 double unders
30 muscle-ups

compare to 21MAR2013. Post results to whiteboard/comments/Cody.

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Extracurricular Cardio 5/29
RUN 6 x 400m for max speed/distance. 2 minute recoveries. ROW 6 x 500m for max speed/distance. 2 minute recoveries. Set drag between 120-140. Remain consistent and try to best the previous distance traveled with each attempt. BIKE/AIRDYNE 6 x 2min for max distance/watts on each interval. 1 min recoveries. Remain consistent and try to best the previous distance traveled with each attempt.
Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.
Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.
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