Saturday Workshops

Dear FCFCFSLU Athletes,
This Saturday we will replace all classes with Skill Workshops intended to help you develop better efficiency and technique for each of the normally-scheduled class times. In the past we have called these Skill Intensives, and we may bring these back regularly.

Sheena C during CGO 14.1
9am will be dedicated to snatching smoothly, as well as the minutia that makes the biggest differences. 

Paul J and Patryk M kipping

10am will all about the pull-up. How to develop the strength for your first one, and how to continue to improve on the skill of kipping (gymnastics, frog, butterfly) for faster workouts.

Paolo S in the dip portion of a jerk
11am will focus on the clean & jerk and all the tiny details involved in making this your biggest lift.

team planks
and finally 12pm will spotlight midline stability as a whole, then specifically discuss how this can be magnified to a handstand and handstand pushups.
This is free to all of our members from both gyms and will not cost you a class. Yes, you may show up for all of them. No, there will not be any "workouts". Yes, feel free to bring your instructors coffee.
SEE YOU ALL AT VERSUS III THIS SUNDAY AT CROSSFIT SLU! Please remember that we spring forward an hour this weekend due to Daylight Savings time!
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Upcoming Events:

• DAYLIGHT SAVINGS IS THIS WEEKEND- We "Spring forward" one hour!
• This Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Wednesday 3/5
STRENGTH
jerk 5x2
CONDITIONING
every minute on the minute for 20 minutes: 15 thrusters, 20/15kg 10 toes-to-bar
Post jerk weights to whiteboard/the Cody app.
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The Pussification of America - The Musings of a Funnier Than Average Female
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Paleolithic Solution Seminar

Does mobility and stretching get your blood pumping?  Then check out the details of the newly announced mobility certification FCF is hosting on December 4th and 5th.  If you are interested in learning more about this "Paleo Diet" crossfitters everywhere are ga-ga about, then check out this opportunity.  Robb Wolf, one of the diet's biggest fans and pioneers, is going to be giving one of his Paleolithic Solution seminars at Agoge Crossfit in Woodinville, December 4th.  If you want a cheaper option, I suggest forking over $15 for his book, instead.

This, from Robb Wolf's site:

DATE: Sat 12/4/2010
TIME: 9AM - 5PM

Spend 1 day with Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo nutritional concepts to support fat loss, muscle gain and improve athletic performance. Attendees will be exposed to basic pathophysiology related to metabolic diseases such as Type 2 diabetes, cardiovascular disease, Alzheimer’s and infertility. Additionally, attendees will receive a mechanistic understanding of autoimmunity and systemic inflammation and how these processes impact performance, health and longevity. A basic science background is helpful but not necessary for this seminar. Cost of this seminar is $195.

The seminar will begin at 9am and finish at 5pm with a 1 hour break for lunch.

Location:
Agoge Gym 19011 Woodinville-Snohomish RD NE
Woodinville, WA 98072

website: www.agogegym.com