STAR WARS Marathon This Sunday

STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.

No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.

Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!

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WOD for Champange Friday 5/2

STRENGTH

establish a heavy thruster within 10 minutes

CONDITIONING

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...

Compare to 04APR2014. Post score to whiteboard/the Cody app.

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WOD for Volume Week Saturday 5/3

STRENGTH

5 sets of 5 single-leg double kettlebell deadlifts/side

CONDITIONING

4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing

Rest 1 minute between sets.

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And just because, here's some STAR WARS 7 news:

• Here Is the S7AR WARS Cast - BAD
• Meet Your Star Warriors - Badass Digest
• Max von Syndow
• Oscar Isaac
• Daisy Ridley
• John Boyega
• Adam Driver (Max's doppleganger)
• Domhall Gleeson
• Andy Serkis

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HAPPY BORNDAY ZEB!

Zeb teaching Dna the way

Another happy trip around the sun for the big guy!

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/9

STRENGTH

bench press 5x3

CONDITIONING

"PLAYING WITH FRAN"

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Compare to 01FEB2013. Post results to whiteboard/comments/Cody.

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BurgenerStrength.com

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Thrusterday

Paul B.

Do you utilize the rack position for the thruster? Or do you carry the weight in your hands/wrists the entire time?

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WOD

for time:
75 thrusters, 45/30kg

compare to 10JAN2011. Post time and number of sets to completion to comments!

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Rx-ing and Injury Prevention - CrossFit Hollywood

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Hey Desk Jockeys!

KStarr has always talked about the slow death we get from sitting. Are you in proper position?

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WOD

thruster 1RM

Post best load to comments!

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Bring your chucks/lifting shoes for some deadlifts tomorrow!

JBo, Yi, Aimee M

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How high?

How high is your standing vertical jump?

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WOD

for time and for as few sets as possible:
75 thrusters, 45/30kg

Your score is your time and the amount of sets it took you to complete it.

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I really hope we find a space to move into soon... maybe something as big as Graham CrossFit!



I just really want that barbell table!

The 2008 CrossFit Games

CrossFit has just released the 2008 Games Format and Rules.


They will be doing 3 workouts on Day 1 and one unannounced workout on Day 2. Participants are able to choose the order of the workouts as they please.

WORKOUT A
21-15-9 reps for time:
thrusters, 95 lbs men/ 65 women
pullups

Yes, it is Fran, but they are KNOCKING HARD on standards during the game, therefore, they are not calling it "Fran". From the Format for the 2008 CrossFit Games [PDF]:

"Each rep of the thruster will count only when full range of motion is achieved. The bottom limit is when your hip travels clearly below the top of your knee while the barbell is below the height of your chin. The top limit is when your hips and legs are fully extended with your arms fully locked out overhead. The barbell will be considered overhead when some portion of the ear is visible in front of the arm (when viewed from the side).


Each rep of the pull-up will count only when full range of motion is achieved. The bottom limit is your arms fully extended. The top limit will be when any part of your chest (from the clavicle down) physically touches the bar. Again, the rep will be considered complete only when your chest contacts the bar."


WORKOUT B
5 rds for time:
5 deadlifts, 275 lbs men/185 women
10 burpees

Again from the "Format" PDF:

"Each rep of the deadlift will only count when full range of motion is achieved. The bottom limit is when the barbell touches the ground with your hands in contact with the bar. The rep will not count if the barbell is dropped from any height. The top limit is when your hips and legs are fully extended with the front of your shoulder behind the barbell.


Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep."


We're going to implement those standards now! After this weekend, we'll know the results of the Games as well! Stay posted to CrossFit.com for details!

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Great article from Pamela MacElree - "How Many Times Do I Have To Say It?"