John working on a bird’s nest: a great stretch for the hips, quads, and abs- as long as the glutes are engaged!

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WOD for Tasty Tuesday 6/18

GYMNASTICS

play on the rings for 10 minutes.

The goal is to combine 5-8 elements at a time. Each position should be held for a 2-count.

CONDITIONING

4 rounds for time:
30 calorie row
20 pike situps
10 pistols, each leg
3 rope climbs

22 minute cut off. Post results to whiteboard/comments/Cody.

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Paleo Craziness: What’s With This Carbofastcycliccoffeeloading Thing??  – Robb Wolf

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Lucy working on her receiving position.

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WOD for Skills Week Monday 6/17

STRENGTH

back squat 3×10

CONDITIONING

21-15-9 reps for time:
power snatch, 45/30kg
dips

Post time to whiteboard/comments/Cody.

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Travelers who are constantly in planes! Treat yo self with some mobility:

How’s that for a tshirt slogan? Got a better one? Post in the comments! We’ll be creating our summer selection soon!

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THIS ONE IS FOR THE LADIES…

Sheena’s Skill Session last Wednesday had a great turnout. Lots of ladies came hungry to work on their pull-up and kipping progressions, from both FCF and SLU. This is going to continue for the next several weeks, every Wednesday night at 5:30pm and 6:00pm, at CrossFit SLU, for no additional cost. All ladies are welcome to come join Sheena & the crew to make it happen! We already can sense that a few firsts will happen in the very near future. Keep up the good work (and keep doing your homework)!

If your hands are feeling roughed up from pull-ups or other bar work, we’ll be posting up some hand care ideas soon. In the meantime here is your moment of enlightenment for today: Rough hands…Fine body. =)

“LYNNE”
5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 08FEB2013. Post results to whiteboard/comments/Cody.

Join us on Saturday 7/13th at Noon! (PDF)

Details on how to register/RSVP coming soon!

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WOD for Thursday 6/13

In any order, you have three attempts to find:

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Buying a Whole Pig 101 – Homegrown.org (via Lillian S)

Varsha got her first pullup!

Dedication to hard work pays off again!

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WOD for Wednesday 6/12

STRENGTH

establish a 3RM overhead squat within 20 minutes

CONDITIONING

HBD Pao!

as many reps as possible in 15 minutes:
6 handstand pushups
9 ground-to-overhead, BW/.7BW
12 box jumps, 30/24″

Post max and total reps to whiteboard/comments/Cody.

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I had the opportunity to host the Jet City CrossFit team before regionals to help with some technique for efficiency. It was such an honor to work with such amazing athletes. If you didn’t attend the other weekend, Jet City placed 2nd and locked in ANOTHER opportunity to compete at the CrossFit Games this July in Carson, CA.

To celebrate and fundraise, they are bringing back the Seattle Affiliate League (which we participated in) for a one-day event!

Chelsea from Jet City has the deets:

“Seattle Affiliate League is back! On June 29th we will be hosting an event to support the Jet City CrossFit team. All proceeds will go towards supporting their trip to the 2013 CrossFit Games.

Visit our facebook page or our website for more details!”

seattleaffiliateleague.com/operationjettango

*We are hosting the Lululemon Adventure Race that day, but those interested can probably do both!

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WOD for Tasty Tuesday 6/11

establish a 1RM snatch in 20 minutes

then

establish a 1RM clean & jerk in 20 minutes

Post maxes to whiteboard/comments/Cody.

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The Official “Can I Have…” Guide to the Whole30 – Whole 9 Life

some of the ladies of CFSLU

The first of many ‘Skill Sessions With Sheena’ happens THIS coming ‘Working Women’s Wednesday’ at 6pm. Please register for the class!

This week we’ll work on developing the pullup!

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WOD for Monday 6/10

“RYAN”

5 rounds for time:
7 muscle-ups
21 burpees

Each burpee must end with the hands touching an object 1′ from a fully standing reach with arms overhead. Compare to Friday 19APR2013.

Post results to whiteboard/comments/Cody.

Snatch 1RM, C&J 1RM, and OHS 3RM tomorrow!

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The last weekend of the CrossFit Games Regionals are finished!

The most competitive region for men:

and your qualifying athletes you’ll see in Carson, CA in July.

We will have a special meeting at 6pm on Tuesday about setting goals, some with particulars about Competitive Exercise. It’s Open to everyone!

Some CFSLUers and FCFers supporting the NW Regionals this past weekend. Some were missing, but all were excited to be there.

Anyone else ready to get serious about Competitive Exercise?

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WOD for Freestyle Friday 6/7

“FRAN”

21-15-9 reps for time:
thruster, 45/30kg
pullups

OR

Any other iteration of FRAN that we’ve done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Impromptu BBQ tonight at the box after the 6pm class! Bring meats and drinks for yourself. We’ll be chilling out, sweating and soaking up the sun.

Also: this video is too awesome not to share.

Coach Paoli putting Moonboots into a “candlestick”

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WOD for Thursday 6/6

GYMNASTICS

play on the rings for 10 minutes.

Work on inverted tucks, inverted pikes, and inverted hangs. Throw in german hangs, front levers, and back levers. Try L-seats and L-hangs. Throw in a muscle-up if you’ve got it. See if you can link more than 5 different positions.

CONDITIONING

5 rounds:
15 burpees
12 box jumps, 30/24″
9 k2e
5 man-makers

A man-maker is a pushup to a one-arm row, then another pushup another one-arm row (other arm), then a squat clean thruster, all with a pair of dumbbells.

Post results to whiteboard/comments/Cody.

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How Kelly Starrett’s Mobility Seminar Ruined Me – Breaking Muscle

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Sneak Peaks at FCF:

Did you hear? Foundation CrossFit is moving! But where?

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WOD for Wednesday 6/5

STRENGTH

Every 30 seconds for 4 minutes: 1 back squat (@ 85% of 1RM)*
Rest exactly 2 minutes.
Every minute on the minute for 4 minutes: 1 back squat (@ 90% of 1RM)**

* 9 total reps. ** 5 total reps.

CONDITIONING

4 rounds for time:
400m run
25 dips
100m waiter’s walk, 20/10kg

Post results to whiteboard/comments/Cody.

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RUN CLUB / Extracurricular CV

Mario will be *running* a run club tomorrow evening at 6pm here at CFSLU. Everyone is welcome to join!

RUN/ROW

5k for time

BIKE/AIRDYNE

20 minutes for max distance

We will continue to have Run Club and where enough interest is committed, we’ll start our CFSLU Endurance Program! You’ve said you wanted it- now show it.