Mmm Paleo

PaleoRx 2014 started yesterday!

Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.

• More info: http://paleorxchallenge.com/
• Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

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Volume Week Tuesday 4/29

STRENGTH

deadlift 5x3

Go heavier than last week and rest exactly 90 seconds between sets.

CONDITIONING

as many reps as possible in 25 minutes:
70 double unders
60 burpees
50 deadlifts, 61/45kg
40 strict pullups
30 box jumps, 30/24"
ME clusters (full clean + thruster), 61/45kg

Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.

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New videos on our YouTube channel!

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CrossFit Games Open 11.1

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday March 9th - VERSUS III: Return of the Jedi, hosted by CrossFit SLU (facebook event here). Registration coming soon.

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WOD for Chinese New Year Friday 1/31
CGO 11.1
as many reps as possible in 10 minutes: 30 double unders 15 ground-to-overhead, 35/25kg
Compare to 22NOV2013 and 01NOV2013. Post score to whiteboard/comments/the Cody app.
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The Essence of Pete Carrol's "Win Forever" Philosophy - Seahawks.com
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"Where's your back, Paul?!"

Primal Pac orders need to be sent to us via email by 9pm tonight! Details here if you missed it!

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Carl Paoli teaches CFSLU's Paul J at the Freestyle Connection Seminar.

After today's workout, you'll know.

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• 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

---- WOD for Skill Week Wednesday 1/8 STRENGTH 100 dips in as few sets as possible. 10 minute time limit. CONDITIONING "MICHAEL" 3 rounds for time:  800m run  50 back extensions  50 situps 
Post time to whiteboard/comments/the Cody app.
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From All of Us at FCF/CFSLU

Have a grand Thanksgiving- hopefully it's filled with whatever you wish: family, friends, hella food, football, video games, movies, or just a quiet day to yourself, the staff at Foundation CrossFit and CrossFit SLU wish you an amazing weekend.

Especially if you participated at VERSUS. You probably have an unanswerable hunger.

You're welcome!

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• WE ARE CLOSED THANKSGIVING DAY!
• Word around says we may or may not be hosting a CrossFit Kettlebell certification in late January 2014. Start saving.
• Seattle Marathon is this Sunday!

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WOD for Thanksgiving Week Wednesday 11/27

STRENGTH

jerk 7x2

CONDITIONING

for time:
40 front squats, 71/50kg
30 weighted situps, 15/10kg
20 kettlebell swings, 32/24kg

Post time to whiteboard/comments/Cody.

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Study up! You'll be seeing way more of these movements for accessory/cool down.

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TRAVEL WORKOUTS

BAM!

Travel workouts! … since some of you have left for the holidays already. (Right click to save)

I highly suggest finding a track nearby and doing

4 rounds for time:
400m run
50 squats

Classic travel workout.

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• Thursday 11/28 - We're closed for Thanksgiving!
• Friday 11/29 - Running a Saturday schedule: 9am, 10am, and 11am classes ONLY!
• There may or may not be a super secret workout over the holiday break. Stay tuned.

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WOD for Thanksgiving Week Tuesday 11/26

STRENGTH

for 10 minutes:
30-second handstand
30-second rest

CONDITIONING

21-15-9 reps for time:
hang power clean, 45/30kg
pullups

* SupeRx verison is:

for time:
21 hang power cleans, 61/45kg
7 muscle-ups
15 hang power cleans, 61/45kg
5 muscle-ups
9 hang power cleans, 61/45kg
3 muscle-ups

Post results to whiteboard/comments/Cody.

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Barbells and Rings

Mark B

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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 Wednesday 11/6

STRENGTH

split jerk 7x3

CONDITIONING

every minute on the minute for 10 minutes:
14 burpees (even)
7 muscle-ups (odd)

Post results to whiteboard/Cody.
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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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Team (Hella) Buff Mudders

Our 2013 Tough Mudder Team

We had a ton of athletes run Tough Mudder Seattle this past weekend, with our team and not! Tons of fun. We're already ready for the next 4 hours of fun!

Also: a pair of athletes got married this week. More details and celebratory workout this week!

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Skills Week Monday 10/7

STRENGTH

back squat 3x5

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press
*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber.

Compare to Wednesday 02OCT2013. Post results to whiteboard/comments/Cody.
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