One-Arm Burpees, CFG2013 Tickets SNAFU

In the above picture, Ann-Marie is working a one-arm burpee due to a football injury. We can scale any movement when you guys ask!

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WOD for Tuesday 5/14

GYMNASTICS

3 attempts to find your max handstand

CONDITIONING

for time:
70 burpees
60 situps
50 kettlebell swings, 24/16kg
40 pullups
30 hspu

Compare to 11APR2013. Post best handstand and time to whiteboard/comments/Cody.

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Well that was quick. The CrossFit Games tickets went on sale this morning at 10am, sold out the Gold Level tickets by noon, and are now completely sold out*.

For those who want to catch it on tv/online, it'll be streamed the entire time!

Otherwise, the best option is to see the NW Regionals in person this May 31st thru June 2nd. You can still buy tickets here. It's in Kent at the ShoWare center.

* You can still purchase CFG tix online here. But don't.

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Extracurricular Cardio 5/14

RUN, ROW, BIKE/AIRDYNE

3 x 8 minute intervals (4 minute recovery between intervals)

Work for max speed/distance on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt. ROW: Set drag factor between 120-140.

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

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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PaleoRx 2013: The Last Week

And it's also max week!

Wrap-up party is THIS SATURDAY!

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WOD for Max Week Monday 5/13

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

Compare to 08APR2013. Post max squat and time to whiteboard.

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A Fun-Stuffed Friday

Sarah

You can thank this strong and lovely lady for today's WOD.

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WOD for Benchmark Friday 5/10

"THE SEVEN"

7 rounds for time:
7 handstand pushups
7 thrusters 61/45kg
7 knees-to-elbows
7 deadlifts 111/77kg
7 burpees
7 kettlebell swings 32/24kg
7 pullups

Post time to whiteboard/comments!

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Extracurricular Cardio 5/10

RUN, ROW

for time:
10k

BIKE/AIRDYNE

40 minutes for max distance

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.

---- ----

Simple Habits

Lat stretches

For those who workout/practice activities regularly, how do you stay active on a daily basis? What small daily things do you do to maintain an healthy lifestyle?

Do you ride your bike to work, walk to the grocery store or take the stairs instead of the elevator? Do you stretch every hour for a few minutes while sitting at your desk all day? Yoga on your lunch break? Drop into a paleo chair while waiting in line?

Share your tips and tricks in the comments!

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WOD for Wednesday 5/8

STRENGTH

every minute on the minute for 15 minutes:
clean & jerk

CONDITIONING

for time:
1 mile run
150 double unders
1 mile run

Post time to whiteboard/comments!

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Four Simple Habits - CrossFit Invictus

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Solidarity

Emily is expecting within the week, so on Saturday Andy showed his support by letting me tape an 8lbs medicine ball to his stomach. They proceeded to do our Star Wars workout.

I love our gym.

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WOD for Tasty Tuesday 5/7


GYMNASTICS

play with handstand walking for 15 minutes

CONDITIONING

as many reps as possible in 12 minutes:
12 push press, 50/35kg
12 chest-to-bar pullups
12 pistols

Compare to 14JUN2012. Post total reps to whiteboard/comments!


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Tummy, Buns, and Thighs!

J. Scarr

Bridge-ups through this range of motion are traditionally done with barbells, but a pair of kettlebells work as well!

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WOD for Volume Week Monday 5/6

"TUMMY, BUNS, and THIGHS" for Sandi and Aimee!

6 rounds of:
5 1 1/4 front squats
10 kettlebell bridge-ups
20 pike situps

Post front squat and kettlebell loads to whiteboard/comments.

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Extracurricular Cardio 5/6

RUN, ROW, and BIKE/AIRDYNE

2 x 5 minute (2 minute recovery)

then

5 x 1 minute (30 second recovery)

Work for max distance/speed on each interval. Remain consistent an dtry to best the previous distance/speed traveled with each attempt.

Set rower drag between 120-140.


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"Super" Sweet Potato Mash

Here's my favorite pre and post-WOD mash:

SUPER SWEET POTATO MASH

Generally I'll throw approximately 1/2 cup into ziplock bags. Bite off the corner and you can slurp these suckers down. Great paleo substitute for Gu, too.

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WOD for Benchmark Friday 5/3

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

Compare to 12APR2013. Post time to whiteboard/comments.

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Extracurricular Cardio - Fri 5/3

RUN, ROW, and BIKE/AIRDYNE

2 x 10 minute run.. Recover 5 minutes after each effort.

2 x 2 minute run. Recover 1 minute after efforts. Work for max distance/speed on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt.

*Set drag factor between 120-140 on rower.

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Kipping T2B

For more of our movement library, check out our YouTube channel! ----
WOD for Thursday 5/2

5 rounds for time:
100m suitcase walk, L
100m suitcase walk, R
15 burpees
15 toes-to-bar

For a spicier workout, try circular t2b. Post time to whiteboard/comments.

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PaleoRx Mini-Challenge #2: Eat Breakfast!

See if you can make a meal the with following macronutrient ratio! Check out the details here!

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Sumo's and AD's

Satan's Tricycle

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WOD for Wednesday 5/1

STRENGTH

sumo deadlift 5x5

CONDITIONING

10 rounds, each for max calories:
1 minute AirDyne

Everytime you deviate more than 5 calories, add 10 burpees to your payout. Rest as needed between efforts. Payout all burpees at the end.

Post results to whiteboard/comments!

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This Trendy "Strong Is the New Skinny" and (What It Could Mean For the Next Generation of Girls) - Sophieologie

A very interesting read on a subject within the current climate of fitness.

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Freestyle Connection with Carl Paoli

Pao, Carl, AB, and Ryan! See the group shot here.

Look out for more FCF x Freestyle Connection collaborations sooner than later!

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WOD for Tasty Tuesday 4/30

GYMNASTICS

play with handstand walking for 10 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/71kg
handstand pushups

Compare to 22JAN2013. Post results to whiteboard/comments!

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Success Story: Mandy B - PaleoRx

I joined Foundation Crossfit in March of 2011 and started eating paleo right around the same time; in doing so I gained around 20 pounds and have never been happier. If this doesn’t seem like your typical diet success story, it is because it isn’t.

Surprised this isn't all over tumblr!

Read more at the link!

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Cast Wall Walks

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PaleoRx folk can log their food and questions here

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WOD for Monday 4 /29 - Skill Week

STRENGTH

back squat 3x5

CONDITIONING

EMOM for 12 minutes:
power snatch + hang snatch

then

AMRAP in 8 minutes:
10 alternating pistols
5 cast wall walks

Post results to whiteboard/comments!

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Be in control! Those at the higher levels of lifting can control maximal load lifts from going crazy!

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Crank It Out

Cheryl C and Sarah M

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WOD for Friday 4/26

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

If you have a weight vest/body armor- wear it. Compare to 27MAY2012. Post results to whiteboard/comments!
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Episode 4 of Genetic Potential TV:

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Paleo Burger to Help Out Lifelong AIDS Alliance!

Blue Moon's Paleo Burger

Dining Out for Life is this Thursday and Blue Moon Burgers has a paleo burger. AND they're donating 30% to the Lifelong AIDS Alliance! (via Cheryl C)

• Mini-Challenge #1 - PaleoRx
• Journal your food log here

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WOD for Max Week Wednesday 4/24

STRENGTH

establish within 20 minutes:
deadlift 5RM

CONDITIONING

as many reps as possible in 7 minutes:
wall ball, 20" to 10'/14# to 9'

Post results to whiteboard/comments.

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Element of Health: Food As Fuel - PaleoRx

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Proper Active Shoulders

Neal M

Is this a correct "active shoulder" for pullups?

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WOD for Max Week Tuesday 4/23

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

Compare to 16NOV2012. Post pullup reps to whiteboard/comments.

---- (via Lillian S)

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The Nutrition Network

Come join us for our kickoff party this Sunday at 1pm where we will be prepping for the first week of the challenge by

• reviewing guidelines
• answering questions
• sharing recipes
• writing shopping lists (and sharing our own!)

and more to gear up for the next four weeks of clean eating. Bring your reusable shopping bags as we’ll be hitting up the Broadway Farmer’s Market afterward!

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WOD for Benchmark Friday 4/21

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

Post time to whiteboard.

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#BeBetterPeriod

The founder and CEO of CrossFit

Coach Greg Glassman visits Seattle.

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WOD for Thursday 4/18

GYMNASTICS

play with handstand walking for 15 minutes

STRENGTH

complete 50 turkish get ups

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Extracurricular Cardio 4/16 - #runforboston

Extracurricular Cardio, Tuesday 4/16

RUN

(after a good warmup including one POSE, one FALL, and one PULL drill each)

each for max distance:
10 minute run
8 minute run
6 min run
4 min run
2 min run

All runs are max effort. Rest 3 minutes after each effort.

ROW

(set a clock for 10 minutes, hit the 40-stroke warmup then go at medium effort for the remainder of the time)

each for max distance:
10 minute row
8 minute row
6 min row
4 min row
2 min row

All rows are max effort. Rest 3 minutes after each effort.

AIRDYNE

(1 minute each at easy efforts: all limbs, just legs, just arms pushing, all limbs, just legs, just arms pulling, all limbs)

each for max distance:
5 minute AD
4 minute AD
3 min AD
2 min AD
1 min AD

All are are max effort. Rest 3 minutes after each effort.

BIKE

until form/pace deteriorates:
7 min on, 3 min 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, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer.

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Mobilization Monday

Lyndsay, Dna, and Hadjar

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WOD for Monday 4/15 - Deload Week

STRENGTH

back squat 5x5

CONDITIONING

for 10 minutes:
20 seconds kettlebell swings
10 seconds rest
20 seconds pushup
10 seconds rest

Post kbs and pushup score to whiteboard.

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Extracurricular Cardio 4/12: Time Trial

RUN

30 minutes for distance

ROW

30 minutes for distance

AIRDYNE

15 minutes for distance

BIKE

15 miles for time

----
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, on the road, 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.

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Zeb Drank Friday!

CrossFit Games Regionals tickets on sale today (Friday)! Get yours before they sell out!
----

Who would be up for t-shirt featuring Zeb's face?! It would say "Eat. Preferably something that had a face."

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WOD for Champagne Friday 4/12

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 22FEB2012.

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The Zeb Drink

A "great morning drink, breakfast drink, post-workout drink, post-dinner drink, pre-dinner drink, or a good plain, basic "snack" drink to have any time of the day."

----

How Far Can You Walk?

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WOD for Thursday 4/11

GYMNASTICS

handstand walking for 15 minutes

CONDITIONING

for time:
70 burpees
60 situps
50 kettlebell swings, 24/16kg
40 pullups
30 handstand pushups

Post time to whiteboard.

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Extracurricular Cardio 4/10

RUN

5 x 800m. Rest 3 minutes between each attempt. Stay within :10 each interval.

ROW

5 x 1000m. Rest 3:00 minutes between each attempt. Stay within :10 each interval.

AIRDYNE

5 x 3:00 for calories. Rest for 3:00 between each attempt. Stay within 5 calories each interval.

----
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.

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It's Back

We have our next nutrition challenge starting in less than two weeks!

PaleoRx 2013 will be a challenge to tweak the way we fuel our bodies. Nutrition is the foundation to performance. If you eat like crap, you'll feel like crap. Our goal is to instill better habits.

Nutrition can a touchy subject, sometimes escalating the seriousness of politics or religion. This Saturday at 10am we'll meet for an Informational Session at CrossFit SLU. We'll discuss the finer points of the challenge and help to prepare for success. We will summarize everything and release the info on the blog after.

This challenge is open to anyone willing to participate and change their lives and CrossFit performance.

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WOD for Wednesday 4/10

STRENGTH

deadlift 5x5

CONDITIONING

for time:
800m run
50 dips
800m run
50 dips
800m run

Post results to whiteboard.

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SISU!

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Kettle Tuesday

Kev and son

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WOD for Tasty Tuesday 4/9 - Volume Week

GYMNASTICS

play with handstand walking for 20 minutes

CONDITIONING

10-to-1 for time:
kettlebell clean & press
weighted pullup

Ideally you use the same bell for all exercises. "Bonding time". Post time to whiteboard.

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GET YOU SOME: http://thugkitchen.com/ (not safe for work)

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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.

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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

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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.

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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.

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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.

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Weekend Reading:

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

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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!

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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.

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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.

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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.

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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.

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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

----
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!
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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

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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

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

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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.

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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:

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EMOMS and Extra CV

AJ H

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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.

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

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Elbows Down

Cheryl C

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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.

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Bird's Nest Friday

Louisa

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

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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.

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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!

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Here We Go!

You ready?

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

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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.
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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):