Back Squat Monday

Rich and Gina

Mobilizing before and after the workout can help you get into better positions.

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WOD for Monday 4/8

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Post results to whiteboard.

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Oly Analysis: Chad Vaughn Snatch - CrossFit Journal

Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 285-lb. snatch via slow-motion footage. 

As he settles into his start position for his heaviest snatch of the day, he’s thinking three things: build tension in the back, feel the shoulders in front of the bar, and be aggressive on the extension. As he takes a deep breath and locks in his back, he feels the tension he’s created, he says. 

“My awareness is with the bar,” says Vaughn, part owner of CrossFit CenTex in Belton, Texas. “Now I’m really trying to feel my shoulders staying in front of the bar—that’s gonna help me create that vertical shin position the best that I can up above the knee.” 

Once he’s above the power position, it’s go time.

Study and read more at the link! ----

Extracurricular Cardio 4/5

Enjoy your weekend and your extra cv!

RUN

10x100m run (90% effort)

Rest = time it takes to get back to starting line.

ROW

10 rounds for max reps:
- max burpees in 30 seconds*
- rest 1:30

* The finish of the burpee will a two-hand touch to an object 6" above your standing reach.

(this is actually the ROW workout)

AIRDYNE

max calories in 5 minutes:
15 seconds on, 45 seconds off

rest 5 minutes

max calories in 5 minutes:
20 seconds on, 40 seconds off

rest 5 minutes

max calories in 5 minutes:
15 seconds on, 45 seconds off

--

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). 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). This will not cost them a class to utilize the equipment once given the okay by the trainer.

The Open is Over!

Leslie and Amy

Dietary restrictions are OVER!

Tonight's CGO 13.5 Throwdown at SLU will be a potluck after. Alternatively, I don't feel like cooking, so bring cash and let's get some pizza!

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WOD for Donut Friday 4/5

"CHRISTINE"

3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20"

Compare to 19APR2012. Post time to whiteboard.

----

----

The Moment You've Have Been Waiting For...

First, I'd like to apologize for the hang cleans and push presses yesterday. Whoops!

This final workout brings the 2013 Open to a close. Good times, you guys showed a lot of heart and plenty of physical and mental strength. We've got one more WOD to hit.

This week's Throwdown will occur at our CrossFit SLU facility beginning at 5pm. Pizza and beer after.

Onward to more!

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WOD for Thursday 4/4

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. Etc...

If scaling, utilize the Masters Women's jumping pullup (see standard in the "Additional Details" video below)

Score sheet and instructions here. Post results to whiteboard. Compare here.

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For those who like the reminders, I present the following.

Here's the deal: trust your training. By now, you've got what you've got and you'll do how you were always meant to do. I know that sometimes we get excited by seeing all these cool strategies pop up, but if you haven't practiced those particulars, you probably won't have it come Go Time.

Trust your training.

That said, enjoy!

CGO 13.5 Movement Standards:

Additional Details:

Video Submission by Julie Foucher:

MobilityWOD 12.5 Prep:

GymnasticsWOD Breakdown 12.5:

MobilityWOD "Prepping For FRAN":

MobilityWOD Ep 136: Technical FRAN Improvement:

Fitr.tv's 13.5 Strategy (skip to 1:21):

GymnasticsWOD CGO 11.6

• Part 1
• Part 2
• Part 3
• Part 4

----

Push Presses Mean No Rebend

Mikey M

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WOD for Wednesday 4/3

STRENGTH

back squat 3x5

CONDITIONING

7 rounds for time:
100m farmer's walk, 24/16kg (pair)
10 hang cleans, 52/34kg
7 push press, 52/34kg

Post time to whiteboard.

----
What do you think CGO 13.5 will be?

We still haven't seen thrusters or pullups. What if it's a FRAN amrap?! ----

Extracurricular Cardio 4/3

RUN, ROW, AIRDYNE:

Max distance in 25 minutes.

More Kettles, More Lunges

Dna's Bulgarian Split Squat

In any lunging movement, it is paramount to have the shin vertical and the mid-foot to heel loaded in the front leg. This access allows for better muscle recruitment and more efficient movement.

----

WOD for Tuesday 4/2

GYMNASTICS

play with handstand walking for 20 minutes

CONDITIONING

as many rounds as possible in 12 minutes:
10 kettlebell snatches
10m overhead kettlebell lunge

Post rounds to comments.

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via Garrett D:

----

Swings Are Joyful

Sarah agrees

Who's ready for PaleoRx 2013?! We will have details for our next nutrition challenge in the next week. This is going to be awesome.

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WOD for April Fool's Monday 4/1

STRENGTH

back squat 3x5

CONDITIONING

40-30-20-10 reps for time:
kettlebell swings (Russian style)
ab-mat situp

Post results to whiteboard.

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Wow. I didn't know this was a thing.

From Crunches to Climax - CrossFit Journal

----

Elbows Down

We tested unbroken pullups earlier this week. Can you utilize them in a workout?

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WOD for Champagne Friday 3/29

as many reps as possible in 10 minutes:
kettlebell jerks

then

"CINDY"

as many rounds and reps as possible in 20 minutes:
5 pullups
10 pushups
15 squats

Compare to 24JAN2013. Post results to whiteboard.

----
Weekend Reading:

• CodyApp - Cody Inc.
• Why Do Humans Play Games? - Gizmodo
• Daredevil Poses For Pictures While Hanging From High Places - PetaPixels

----

CGO 13.4 and This Week's Throwdown

The FCF/CFSLU Throwdown will be all day Saturday at Foundation CrossFit

If you're paying attention to the RSVP System, we have replaced all classes this Saturday (except FOUNDATIONS) with competition classes to count as the official scores for CGO 13.4.

Since it's a 7-minute workout, you'll be signing up for one of the three heats we'll run during the hour. Warmup will be on you, but something will be written on the whiteboard as usual.

I'd would still like you to attend class to watch the tempo and technique output and how that relates to the work being done. It'll be your time to prep your mobility for positioning, as well as setting a game plan.

See you Saturday!

----
WOD for Thursday 3/28

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...

Post results to whiteboard. Compare here.

----

----

Two-Foot Takeoff

Two-foot landing

Get pumped for jumping on tall things!

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WOD for Wednesday 3/27

• establish a 1RM* overhead squat within 20 minutes
• establish a max height standing box jump within 10 minutes
• take 3 attempts to find your max handstand

*3RM if you have been training with us for less than 4 months. Ideally the handstand is freestanding. Post results to whiteboard.

----
Are You Truly Addressing All Aspects of Your Training? - an article written by former FCFer Joey Shevelson for Morgan Junction CrossFit

----

Ribs: In.

Keeping the abs and glutes on in the overhead American-style kettlebell swing protects the back from overextension.

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WOD for Tasty Tuesday 3/26

"HELEN"

3 rounds for time:
400m run
21 "perfectly vertical" kettlebell swings, 24/16kg
12 pullups

compare to 29JUN2012. Post time to whiteboard!

----
Essential Vitamins and Minerals - Daily Infographic (via Blair)

Are you actively getting these into your systems? Whether it's through whole food nutrition or supplementation?

----

Four Tests Today

Neal

How many pullups can you do unbroken? Muscle-ups?

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WOD for Monday 3/25 - Test Week

1. establish a 1RM jerk within 20 minutes
2. establish a max vertical jump within 5 minutes
3. max pike presses in 60 seconds
4. max UB pullups/muscle-ups

You can use either split style. The vertical must be a two-foot standing jump. The pike press must start with the bar in contact with your shoulders and end in full lockout with your head through the window. Post results to whiteboard.

----

----

The First Mobility WOD

Did you pass the entire 10-minute Paleo Chair test?

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WOD for Champagne Friday 3/22

"ISAGRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

OR

"ISABEL"

for time:
30 snatches, 61/45kg

compare to 30AUG2012. Post results to whiteboard.

----
The Future of Food - The Gates Notes

"How food scientists are reinventing meat - and how it can benefit everyone."

Man-made food vs. Mass-produced natural food vs. Organic, sustainable food.

----

Calf Smashing

 The other day when calf smashing:

Trainer: "USE YOUR SPIRIT ANIMAL!"
Kevin: "Mine's a chicken"

Grab a partner a smash post-WOD today.

----
WOD for Thursday 3/21

CGO 12.4 aka CGO 13.3

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

compare to 15MAR2012. Post score to whiteboard.

----
* View Last Year's Prep Here *

MobilityWOD/GymnasticsWOD/FuBarbell/CrossFit Endurance 13.3 Prep:

----

Squatting Quad

Leslie in "squatting quad" position

We have decided to run this week's CGO 13.3 Throwdown at CrossFit SLU this Friday* from 4pm to 8pm. Because of this ALL EVENING CROSSFIT SLU CLASSES will be CGO 13.3. Depending on the length of the workout (details to be announced), we will run heats every 20 or 30 minutes. Regardless this looks like the best way to approach this so that everyone can plan their day (and not have to meet up so early to wait so long).

We will have the following heats (RSVP here):

A. 4:30
B. 5:00pm
C. 5:30pm
D. 6pm
E. 6:30pm
F. 7pm

If you have a preference, please indicate this on your RSVP. Also, keep in mind that with the uncertainty of the workout, none of these heat times are guaranteed.

We will have a trainer brief you on the workout, but warmup will still be your responsibility. We'll have some strategy on the blog, as well as some stuff on the whiteboard.

*Instead of the originally planned FCF at 7pm.

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WOD for Wednesday 3/20

STRENGTH

complete the following complex every minute on the minute for 10 minutes:
power snatch
hang snatch
2 overhead squats

CONDITIONING

5 rounds of:
20 kettlebell cross chops
14 kettlebell one-arm bent row
8 kettlebell bottom's up press

Post heaviest complex load to whiteboard.

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What Is Your Main Event - CrossFit Invictus

----

Rollouts

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WOD for Tuesday 3/19 - Deload Week

MOBILITY

10 minute paleo chair test

CONDITIONING

"Death By 10m"

With two markers 10 meters apart. Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

Immediately after finishing complete the following:

50 reps each:
- rollout (any style)
- good morning (your choice weight)
- cast wall walks

Post total shuttles completed and max paleo chair time to whiteboard.

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Salad dressings sold in grocery stores almost always contain sugar and are often loaded with a host of frightening ingredients. While olive oil and balsamic vinegar is a tasty combination, it can definitely get old.

Here are some delicious and simple salad dressings you can easily make: http://paleodietlifestyle.com/salad-dressing-and-vinaigrettes/

The next GYM NUTRITION CHALLENGE will begin mid-April. Get prepped! Get excited!
----

The Open So Far

Mike P

Has participating in the 2013 CrossFit Games Open affected your training so far? Did 13.1 get you a personal record? Have you found that you pushed yourself further along mentally? Are you having fun in this competition?

Week 2 In the Books - CrossFit Games

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WOD for Monday 3/18

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for time:
pullup
dip

For a spicier workout, try keeping both movements strict, and/or go for chest-to-bar pullups and ring dips.

Post time to whiteboard.

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CGO 13.2's box jumps got you down?!

Introducing the Bone Saw: Calf Smash Redux - MobilityWOD

----

Puppies Need Midline Stability Too

Our new gym mascot Appa demonstrating great midline stability for a 10-week-old:

• shoulder directly over hand/paw
• strong line from the ear through the neck, shoulder, ribcage, hip, and foot
• head neutral, eyes forward

CGO 13.2 THROWDOWN TOMORROW AT CFSLU. BEGINS AT HIGH NOON!

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WOD for Champagne Friday 3/15

"JACKIE"

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

Compare to 22FEB2013. Have you been doing some of the Extracurricular CV? If so, are you seeing any changes yet? Post time to whiteboard.

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Weekend Reading:

• 13.2 Strategy and Tips - Outlaw Way
• CGO 13.2 Prep and Strategy - MobilityWOD
• Bounding Box Jumps - CrossFit Invictus
• Box Jumps: Step Down if You Like Your Achilles - Tabata Times
• Photos of Children From Around the World With Their Most Prized Possessions - Feature Shoot 
• Runaway Train - Field Gulls
• If I Knew Then What I Know Now: More Than Just a Coach - Elite FTS

----
Extracurricular CV (2 of 2)
Do this sometime this weekend!
RUN, ROW, and AIRDYNE 20 minutes for distance.
Post distance to comments.
----

CGO 13.2

God save your calves. Monday was a little too similar (should have you confident for that weight), and Tuesday would have worked your jumping mechanics.

----
WOD for Thursday 3/14

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"

Post score to whiteboard.

• CrossFit Games Open athletes will compete for an official score on Saturday.
• If you did the bench/double under workout you will only do step-ups as your calves will literally explode.
• Wear your compression sleeves/socks please.
• As always, be mindful of your posture, especially with the deadlift. Listen and respect your body.
• Cooldown properly. Don't rush this shit and just leave post-WOD.

----
Additional resources:

• Official CGO 13.2 Scoresheet
• Julie Foucher Completes 274 reps on 13.2
• Fitr.tv/Barbell Shrugged 13.2 Strategy and Tips
• MobilityWOD: Calves
• The Current FCF/CFSLU Leaderboard:

----

EMOMS and Extra CV

AJ H

----

WOD for Wednesday 3/13

every minute on the minute for 24 minutes:
power snatch + hang snatch (even minutes)
rope climb + 20 alternating pistols (odd minutes)

- Go as heavy as form will allow for snatches. Straps are not only allowed, but encouraged. 
- Do one or two rope climbs, depending on your skill and difficulty level.
- You can also go for a no-leg or even an L-sit rope climb.
- Here's hoping 13.2 doesn't include more snatches, rope climbs, or pistols!

This workout comes out to 25 full rounds. Post heaviest snatch complex to whiteboard.

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Extracurricular CV (1 of 2) for the week!

RUN
10 x 200m all-out efforts. Recovery is 1:5

ROW
10 x 250m all-out efforts. Set drag factor between 120-140.

AIRDYNE
for max paced distance in 12 minutes:
30 seconds on, 30 seconds off.

Post results

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Double Under Tuesday

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WOD for Tackle Tuesday 3/12


STRENGTH

3 sets, max reps of bamboo bar

CONDITIONING

5 rounds for max reps:
1 minute bench press
3 minutes double unders

Go 70% of bench press 1RM. Racking the bar ends your set. Rest as necessary between sets. Post score to whiteboard.

----
With Harvin Trade, Fortune Likely to Favor Bold Seahawks Again - Sports Illustrated

----

Elbows Down

Cheryl C

----
WOD for Monday 3/11

STRENGTH

front squat 3x10

CONDITIONING

21-15-9 reps for time:
push press, 61/45kg
pullup
box jump, 24/20"

For a spicier version keep the pullups strict (or go chest-to-bar) and/or jump OVER the box.

Post results to whiteboard.

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13.1 is over. 13.2 is announced Wednesday. We throwdown this Saturday at CrossFit SLU at 12pm.

----

Bird's Nest Friday

Louisa

The bird's nest is a great shoulder and hip stretch.

----
WOD for Benchmark Friday 3/8

"JT"

21-15-9 reps for time:
handstand pushup
ring dip
pushup

compare to 09DEC2011. Post results to whiteboard.

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CGO 13.1 Strategy and Tips - The Outlaw Way

Using the metronome tip:

Daniel Tyminski currently sits at 9th worldwide.

----

Welcome to the CrossFit Games Open 2013.

Welcome to the CrossFit Games Open 2013.

Our teams will compete in an "Open Throwdown" every week. Here we will compete for your official score, which will be verified by us, and posted up on the leaderboards.

• CGO 13.1 - Friday 3/8, 7pm @ CrossFit SLU
• CGO 13.2 - Saturday 3/16, 12pm @ CrossFit SLU
• CGO 13.3 - Friday 3/22, 4-8pm @ CrossFit SLU
• CGO 13.4 - Saturday 3/30, 1:30pm @ Foundation CrossFit
• CGO 13.5 - Friday 4/5, 7pm @ CrossFit SLU.

Friday the 5th will be our End of the Open celebration party!

If you cannot make it to the Open Throwdowns, please contact me.

We're running it this way so that everyone can perform in a competition setting with proper judging by peers, as well as your normal training staff. You can become a judge here.

We highly recommend going through this course as it will not only allow you more opportunity, but you'll become a better athlete with a deeper understanding of what your trainers do on a daily basis.

Otherwise we're going to have a great time pushing ourselves to the limit, breaking personal records, and setting new expectations for ourselves.

Further reading:

• CrossFit Games - Foundation CrossFit team page
• CrossFit Games - CrossFit SLU team page
• GymnasticsWOD.com
• MobilityWOD.com
• Fitr.tv
• The Outlaw Way

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Frequently Asked Questions

* last updated Thurs 3/7 *

Why can't I do this when I want?

We need to have you judged properly and you'll thrive in a competition setting vs. the everyday gym-going experience. Scores need to be entered into the system by Sunday.

Will these Throwdowns count towards my membership frequency?

Nope, as these are out-of-class times.

Anymore questions? Ask away!

----

Here We Go!

You ready?

Our first FCF/CFSLU Open Throwdown is this Friday at 7pm at CrossFit SLU.

----
WOD for Thursday 3/7

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 over the 120k CrossFit Open Competitors here. Post results to comments!

* Games athletes: you will not participate in the workout today, but please come to class for skill session, mobilize, as well as building a strategy for yourself during the Open Throwdown this Friday.

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FOUNDATIONS2
SKILLS
deadlift, press, push press, ab-mat situp
WOD
10-to-1 reps for quality: deadlift push press ab-mat situp
RSVP for class here.
----

Research!

• CGO 13.1 Scorecard (PDF)
• Scott Panchik Before 13.1
• Dan Baily Post 13.1
• Chase Ingraham Before 13.1
• GWOD 13.1 Breakdown
• Barbell Shrugged 13.1 Strategy and Tips

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CV Homework: Week of 3/4 (2 of 2)

As we've mentioned in class last week, we've got you covered for extracurricular conditioning. This will be workout 2 of 2 this week. If you're a Competitor, maybe you should do this one today (Thursday) or sometime this weekend.

Let's grab these benchmarks now before summer.

The 2013 CrossFit Games Open Is Upon Us...

For those officially participating and representing Foundation CrossFit: WE SALUTE YOU.

This week's first Throwdown will occur this Friday night at CrossFit SLU at 7 pm. Details will come with tomorrow's post after the CGO 13.1 announcement.

If you cannot make that week's particular throwdown let me know personally.

For everyone else: you have until Sunday to register!

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WOD for Wednesday 3/6

STRENGTH

snatch balance 15 x 1

Your 15 sets begin as soon as you add weight to the barbell.


CONDITIONING

"PANIC BREATHING"

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

This workout is courtesy Old Country Iron Club

Compare to 09JAN2013. Post biggest snatch balance and time to whiteboard.

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A former athlete (and intern) sends her regards and a request!

Dear Friends,

I have been accepted to do a work/study at Esalen Institute as well as to attend (and participate in!) The Tin House Writer's Workshop this summer. All the details are here: http://anastasiaselby.blogspot.com/2013/02/anas-summer-adventures.html I have begun work on my memoir about my relationship with my mom and her suicide. This summer will be a big part in me working through a lot of writing and spiritual stuff. 

I have raised $500 towards my goal. I have $2000 more to go. 

This is a shameless (okay, I feel a little ashamed) plug for donations of any kind to help me cover airfare/room and board/fees. The details, as well as a donation button, are on my blog at the link above. I appreciate if you can donate what you can spare. Thank you!

If you know anyone that would be interested in donating, please feel free to forward this. 

Love,
Ana

Help her out here!

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CARDIO!

Jeff P: NOT doing cardio

Who enjoyed yesterday's conditioning? Check out this week's Extracurricular CV work here.

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WOD for Tasty Tuesday 3/5

STRENGTH

front squat 3x10

CONDITIONING

40-30-20 reps for time:
kettlebell snatch
knees-to-elbows

Pick you poison (weight) for your kettlebell. You may break up the reps however you please. Post results to whiteboard.

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FOUNDATIONS1

SKILLS

farmer's walk, plank, squat, pushup, pullup

1st WOD

21-15-9 reps for time:
squat
pushup
pullup

Start and end your workout with a 200m run.

Post results to whiteboard. RSVP for class here.

---- The Terrible Tragedy of the Healthy Eater - Northwest Edible Life Was this you at any point? What kind of experiences shaped you to eat the way you do now? ----

CV Homework: Week of 3/4 (1 of 2)

As we've mentioned in class last week, we've got you covered for out-of-class conditioning. This will be workout 1 of 2 this week.

Matt M, Brian C, AJ, and Ann Marie

Here's your Extracurricular CV work for today (3/5) or tomorrow (3/6):

The Open Starts THIS WEEK! Have you signed up yet?

Rich

You still have time to register here. Check out our current roster:

click to enlarge

You can also become a proper judge by taking this test!

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WOD for Monday 3/4

STRENGTH

every minute for 10 minutes:
3 hang cleans

CONDITIONING

3 rounds:

• 500m row
• 2 minutes max calories on AirDyne
• 800m run
• 30 seconds max burpees

compare to 14FEB2013. Post results to whiteboard.

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CGO Competitors: Our first throwdown (CGO 13.1) will happen this Friday 7pm at CrossFit SLU!

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CGO 11.1

The Rundown with The 2013 CrossFit Games Open

• We'll program the CGO workout for Thursday every week.
• For those officially participating we'll have our competition day on Friday nights and Saturdays: flip flopping between both weekly (dates/times TBA).
• This will allow everyone a time to prep physically and mentally. Official participants are encouraged to come do an active rest day on Thursdays during classes to watch how it's being down and practicing mobility and movement patterns to prep for competition.
• It will also provide those using the Online Judges Course an avenue to practice counting and no-repping individuals in a proper environment.
• Participants should expect to surprise themselves.

Any and questions need to be sent to andrew@foundationcrossfit.com.

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WOD for Champagne Friday 3/1

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 35/25kg

The requirement is ground-to-overhead if you cannot snatch, you may also do a clean & jerk/push press/press. There is no scaling the double under today. Time to practice as they'll probably show up in the 2013 Open.

Compare to 05JUN2012. Post results to comments!

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Barbell Shrugged: Episode 49 - Nutrition, Training Mistakes, and Competition Prep

----

Hand Insertion

Lyndsay

Proper hand insertion during kettlebell movements lead to better rack positions and stronger wrists and forearms.

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WOD for Thursday 2/28

STRENGTH

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

CONDITIONING

as many kettlebell jerks as possible in 10 minutes

The bell may not be put down during the 10 minutes. For those ready, the challenge is to only switch sides once, if not using two kettles.

Post total jerks and kettlebell weight to whiteboard.

----

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Mikey's Muscle-ups

After his first he did his second, then third! Congrats Mike!

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WOD for Wednesday 2/27

STRENGTH

establish a front squat 1RM within 20 minutes

CONDITIONING

CGO 12.1

as many buprees as possible in 7 minutes

Compare to 24FEB2012.  Post results to whiteboard.

----

Details at GymnasticsWOD

----

Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

----

Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

----
WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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Our Girl Madge

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WOD for Champagne Friday 2/22

"JACKIE"

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

Compare to 15SEP2011. Post results to whiteboard!

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Jordan Lee's birthday tomorrow! I'll post up the workout tomorrow evening!

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Episode 48 of Barbell Shrugged: Live at the Garage Games One CrossFit Competition ----

GYMNASTIES

Darcia and Jo on our homemade parallel bars doing an upper-arm support.

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WOD for Thursday 2/21

STRENGTH

play with back lever for 15 minutes

then

"GYMNASTY THIS!"
for best positioning, tabata intervals of:

• hollow rock
• back bridge
• upper-arm support
• handstand
• top-of-pullup

Post results to comments!

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Paramount Team Challenge Recap... and jerks.

We had a three teams compete in the Paramount Team Challenge this past Sunday in Shoreline:

• Wreckx-N-Effect: Mark-Anthony & AB (6th Place Firebreather)
• Team SASSYHIP: Sheena & Mika
• Swoll Children: Mario & Boudy

And of course we had some of our fam come up and support:

All while Cheryl was being a badass judge for the entire day:

Results here.

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WOD for Wednesday 2/20

STRENGTH

play with the back lever for 15 minutes

SKILLS

7 rounds for best quality:
200m run
7 jerks, any style

The goal is not to do these quickly, but as best as possible. This is your time to develop your footwork, both for POSE Method running and the push or split jerk.

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Rich Froning 2010 vs Rich Froning 2012 - The Rx Review

Amazing what you can accomplish in two years, regardless of level. I am currently tied with Rich in the CrossFit Open!!! You can be too- SIGN UP HERE. Paul Br just did!

click and embiggen!

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HBD Scarr!

The man, the myth, the newest addition to our training staff. Happy Birthday Jared!

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WOD for Tasty Tuesday 2/19

STRENGTH

every minute on the minute for 12 minutes:
power snatch + snatch balance

Go heavy, but keep form perfect. Bonus points in adding in 2 more overhead squats after the snatch balance.

CONDITIONING

Three birthday workouts in a row!

for time:
1000m row
15 thrusters, 40/30kg
15 muscle-ups
30 box jumps
15 kettlebell swings, 32/24kg
15 chest-to-bar pullups
400m run

Post results to whiteboard!

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New Year Creamy Clam Chowder - Paleo Girl's Kitchen (via Sandi and the FCF Foodies Page)

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#mandyisfamous

Happy Bornday "Amandi"!

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WOD for Monday 2/18

STRENGTH

establish within 15 minutes:
board press 1RM

CONDITIONING

HBD MANDY!

as many rounds as possible in 24 minutes:
2 cast wall walks
4 hang power cleans
6 front lunges

Use the same barbell load for both the hang power clean and front lunges. Post results to whiteboard.

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Goats and SAL: W4

Poor form is caused by insufficient yelling.

via Lee A

Some random fun for your weekend.

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WOD for Champagne Friday 2/15

Seattle Affiliate League: Season 1 - Week 4

in pairs, as many reps as possible in 18 minutes:
50 calorie row / handstand
50 burpees / kettlebell rack, pair of 24/16kg
50 ground-to-overhead, 50/35kg / dip support

One partner will hold the isometric hold while the other earns reps. You can break and switch as often as necessary, but you can only earn reps when your partner is in the isometric hold. Ground-to-overhead may be a snatch, clean, turkish getup, etc.

compare to 10FEB2013. Post score to comments!

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Fight Gone Bad this Saturday at both FCF and CFSLU!

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BBShrugged, Back Levers, Cardio, and EA

Enjoy Episode 47 of Barbell Shrugged: How To Prepare for the 2013 Reebok CrossFit Games and When to Peak For Competition

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WOD for Valentine's Day 2/14

STRENGTH

play with the back lever for 10 minutes

hang clean 12x2

CONDITIONING

3 rounds:

• 500m row for time
• 2 min max calories on AirDyne
• 800m run for time
• 30 sec max burpees

2:1 rest after each effort. Example: you row a 1:30 500m, you rest for 3:00 before attempting 2 minutes on the AD. You'll always rest 4 minutes after the AD. So on and so forth.

Post hang clean to whiteboard.

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I'm Not Trying to be That Diesel - Elizabeth Akinwale

via King CF

I had the pleasure of meeting Ms. Akinwale this past weekend at the Outlaw Camp!

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The Batman Split

as seen on MobilityWOD

Featuring BCS, Brian T, Raul, and Corey who especially likes it!

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WOD for Wednesday 2/13

for time:
400m run
50 wall ball, 20/14#
50 ring rows
75 double unders
400m waiter's walk
50 pistols, alternating
50 kettlebell snatches
400m farmer's walk, pair of 24/16kg
75 double unders
50 hand-release pushups
50 box jumps, 30/24"
400m run

Post results to whiteboard.

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IOC Wrestling Decision Unfair, Wrong - ESPN

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snap, Snap, SNAP!

Mika snapping up her burpees

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WOD for Tuesday 2/11

STRENGTH

every minute on the minute for 12 minutes
2 snatches

CONDITIONING

7 rounds for time:
9 burpees
6 kettlebell cleans (per side)
3 muscle-ups

then immediately into

max reps in 1 minute:
kettlebell jerks

Post results to whiteboard!

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A New Set of FOUNDATIONS Graduates

Congratulations to the Graduating Class of January 2013!

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WOD for 2/11

STRENGTH

front squat 3x10

CONDITIONING

"GRACE"

for time:
30 clean & jerks, 61/45kg

Compare to 20JUL2012. Post results to whiteboard.

Alternatively, if you've done GRACE more than thrice then I'd like to challenge you to do 30 C&J with about 60% of your 1RM C&J.

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How Much Caffeine is Too Much - io9

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