Red Shirts

Our annual nutrition challenge is starting next week! Get familiar and register here!

SLU ub kbs_0008John G

Who wore a red shirt yesterday?!

Upcoming Events:
+ Run Club – TODAY at Foundation CrossFit. 7:30pm. Bring your reflective gear and/or running lights as it may get dark!
+ Monday 4/28 – PaleoRx 2014 begins! More info at http://www.paleorxchallenge.com/

WOD for Skills Week Wednesday 4/23

STRENGTH

push press 7×3. rest 90 seconds exactly between sets.

CONDITIONING

CrossFit Games 2012 – TRACK TRIPLET

3 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run

Games had a 13-minute cutoff. We’ll have a 20-minute cutoff. Post time to whiteboard/the Cody app.

Coach Nate Helming has an awesome YouTube channel, and some great training plans on the Cody app on running. For anyone in the evening classes on Friday- remember all those conversations we had about how your breathing affects your movement and therefore work capacity? Check out this video on breathing for running:

www.paleorxchallenge.com

The PaleoRx 2014 Challenge is upon us! Time to clean up and reset your nutrition.

Iron Chef-046Last year’s PaleoRx wrap-up party. And Steven and Megan’s behinds.

Once registered athletes will be assigned a team leader. You will have an option on choosing Paleo or Whole30. New content will be shared every day and we will ask that everyone journal their food every day.

For more info go to http://www.paleorxchallenge.com/

Upcoming Events:

  • Wednesday 4/23 – Run Club at FCF. 7:30pm.
  • Sunday 4/27 – Run Club at TBD. 11am.
  • Friday 5/16 – CrossFit Total Nights at CFSLU. 5pm to 8pm.
  • Friday 5/16 through Sunday 5/18 – CrossFit Games NW Regionals.
  • Saturday 5/24 – Weightlifting Total at CFSLU. 9am to 11am.
  • Saturday 5/24 – Track Time Trials at TBD. 12pm to 2pm.
  • Sunday 5/26 – VERSUS IV: The Reckoning. 10am to 2pm.
  • Monday 5/27 – Memorial Day Murph

WOD for Skills Week Monday 4/21

STRENGTH

back squat 7×3.

Go heavier than last week and keeps rests to exactly 90 seconds between sets.

CONDITIONING

21-15-9 reps for time:
dips
hang (squat) snatch, 45/30kg

Post time to whiteboard/the Cody app.

FINISHER

5 sets ME strict pullups on rings

6 Exercises For Maximum Mobility – Outside Magazine

Any of these look familiar?

A Heavy Clean

SLU Feb Foundations_0015Erin

You should only go for a true 1RM if you feel fantastic today, otherwise be content with something heavy in relation to how you’re feeling today.

Upcoming Events:

  • TODAY! Saturday 4/19 – PaleoRx 2014 Info Session at FCF. 12pm.
  • Wednesday 4/23 – Run Club at FCF. 7:30pm.
  • Sunday 4/27 – Run Club at TBD. 11am.
  • Friday 5/16 – CrossFit Total Nights at CFSLU. 5pm to 8pm.
  • Friday 5/16 through Sunday 5/18 – CrossFit Games NW Regionals.
  • Saturday 5/24 – Weightlifting Total at CFSLU. 9am to 11am.
  • Saturday 5/24 – Track Time Trials at TBD. 12pm to 2pm.
  • Sunday 5/26 – VERSUS IV: The Reckoning. 10am to 2pm.
  • Monday 5/27 – Memorial Day Murph

WOD for Max Week Saturday 4/19

STRENGTH

12 minutes to establish a heavy clean

CONDITIONING

2010 WA State Regionals  - Individual Event #1

as many shoulder-to-overheads at 70/50kg in 8 minutes. every minute on the minute run 100m.

Post score to whiteboard/the Cody app.

Seahawks Jerseys (Part 1: Forever Jerseys) – Screaming Seahawk

Untangled

CrossFitSLU Lisa jumping rope

Lisa demonstrates a quick and efficient technique to ensure an untangled rope before jumping. This gentle pull to the back of the knees allows the athlete a moment to reset (and stay relaxed) before jumping. This assurance also keeps us positive, because as they say don’t double under angry.

 –

WOD for Champagne Friday 4/28

CGO 13.3 aka CGO 12.4 aka KAREN + some other stuff

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

Compare to 17JAN2014. Post score to whiteboard.

A fantastic look on our football team’s quarterback, addressing the role and responsibility of Wilson in our team’s system. Danny Kelly does a great job of writing out what separates our team from the rest. A detailed and insightful read on an elegant system.

Reloaded: Russell Wilson and the “Game Manager” Label - Field Gulls

New May 2014 Foundations Program

922926_457505114326060_65171026_nSlowly learning the hollow

Tell your friends to come play, learn about their bodies and get fit! We are running a new Foundations Program during the month of May at CrossFit SLU!

 

Here are the details:

  • The 13-class series will run May 3rd through May 31st.
  • Morning series: Tuesdays/Thursdays 7am & Saturdays 12pm
  • Noon series: Tuesdays/Thursdays/Saturdays 12pm
  • Evening Series: Tuesdays/Thursdays 7pm & Saturdays 12pm

Orientations are posted in our calendar, and the program will be capped once classes fill up. Go reserve your Orientation spot, or contact us for more information!

 WOD for Max Week Thursday 4/17

ACTIVE RECOVERY

So with the back squats, 100 pullups/30 muscle-ups, sumo deadlifts, hanging leg raises, 1 mile kettlebell rack, and FIGHT GONE BETTER you might be a little beat up.

Come in today for some heavy loaded carries as well as sleds, then test a 1 mile run time trial. Be sure to have proper gear for running in the rain if the weather turns.

Post to whiteboard/the Cody app.

There’s been a handful of people interesting in starting the journey from ‘just an athlete’ to a CrossFit coach. Please talk to us if you have any interest!

Announcing PaleoRx 2014

Salute The StudioTony, Andrew, and Jared lead HellaFit this past weekend

PaleoRx 2014: Get It Right, Get It Tight

It’s that time of year for our annual gym wide nutrition challenge! Let’s try to reset our health through cleaner eating and check how it affects our performance. This starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.

click to embiggen!

The purpose of this challenge is to get you to commit to eating clean for a full four weeks. Its goals: feel better, recover better, rest better, and have a better sense of what you are (or were) eating to nourish your body. You might: change size(s) in clothing, lose weight, gain weight, get frustrated, get excited, become a ‘professional’ chef and/or food photographer. ;)

Registration opens this Saturday, April 19th and closes Friday, April 25th. Registration is $30. If you are interested in a more in depth conversation as to what the challenge entails, attend our casual PaleoRx meeting this Saturday April 19th at 12pm, at FCF.

See you all there!

WOD for Max Week Wednesday 4/16

STRENGTH

push press 7×3. rest exactly 90 seconds between sets

CONDITIONING

3 rounds for max total reps. 1-minute stations of:
- wall ball, 20/14#
- power snatch, 35/25kg
- box jumps, 24/20″
- row (calories)

Post to whiteboard/the Cody app.

4 Common Errors in the Overhead Squat - Spencer Arnold

Stand Up!

CGO 14.3 - Megan deadliftingMegan during CGO 14.3

FIGHT GONE BETTER tomorrow!

Upcoming Events:
- Friday 5/16 through Sunday 5/18 – CrossFit Games NW Regionals.
- Friday 5/16 – CrossFit Total Nights at CFSLU. 5pm to 8pm.
- Saturday 5/24 – Weightlifting Total at CFSLU. 9am to 11am.
- Saturday 5/24 – Track Time Trials at TBD. 12pm to 2pm.
- Sunday 5/26 – VERSUS IV: The Reckoning. 10am to 2pm.
- Monday 5/27 – Memorial Day Murph

WOD for Max Week Monday 4/13

STRENGTH

establish a heavy deadlift within 10 minutes

CONDITIONING

for time:
1 mile double rack walk, 48/32kg

Post to whiteboard/the Cody app.

In Defense of CrossFit – T-Nation

Testosterone Nation posts some great training articles from some great coaches. The majority of the things written about CrossFit have not been that positive (due to nothing being new), but this article points out all the important thing CrossFit has done for training culture and more.

Hella Folk

Salute The Studio CrossFit SLU_0001The Inaugural HellaFit class

We ran our first-ever HellaFit class this weekend and the turnout was incredible.

Upcoming Events:

  • Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals
  • Friday 5/16 – CrossFit Total Nights at CFSLU. 5pm to 8pm
  • Saturday 5/24 – Weightlifting Total at CFSLU. 9am to 11am
  • Saturday 5/24 – Track Time Trials at TBD. 12pm to 2pm
  • Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm
  • Monday 5/27 – Memorial Day Murph

WOD for Max Week Monday 4/14

STRENGTH

back squat 7×3

CONDITIONING

100 pullups for time

or

30 muscle-ups for time

Post time to whiteboard!

HellaFit Today!

Join us today for a taste of the new HellaFit fitness classes down at CrossFit SLU. These classes will be the basis of our upcoming collaboration with the Cody app!

Baby Shower WOD_0040Nicole, Jessie, Peter, and Amy

These HellaFit classes can be seen as an express version of a class- little to no equipment with more simple but effective movement.

The focus of this class is to provide fitness training in a group setting for members that want to emphasize an increase in energy, movement, and fat-loss, as well as better mobility. The main difference between this class and our main CrossFit class is that HellaFit does not involve strength-training in the program. Barbell movements (think of our STRENGTH portions of our day) are not taught in this class. This are completely inclusive and meant for everyone to participate.

Enjoy tomorrow as the last day of our Deload week. Monday marks the beginning of Max Week!

Things we’ll test:

  • 100 pullups for time or 30 muscle-up for time
  • a heavy deadlift
  • FIGHT GONE BETTER (wall ball, box jump, power snatch, row)
  • 1 mile rack walk
  • 1 mile run
  • 2010 WA State Sectionals Individual Event #1 (run/shoulder-to-overhead)
  • CGO 13.3 (KAREN + 90 double unders + 30 muscle-ups)

Otherwise enjoy your weekend and see you next week.

Upcoming Events:

  • Today! Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
  • Friday 5/16 through Sunday 5/18 – CrossFit Games NW Regionals.
  • Friday 5/16 – CrossFit Total Nights at CFSLU. 5pm to 8pm.
  • Saturday 5/24 – Weightlifting Total at CFSLU. 9am to 11am.
  • Saturday 5/24 – Track Time Trials at TBD. 12pm to 2pm.
  • Sunday 5/26 - VERSUS IV: The Reckoning.. 10am to 2pm.
  • Monday 5/27 – Memorial Day Murph

WOD for Deload Saturday 4/12

HellaFit!

Prep for DROM, arches, planks, glute bridges, inch worms, back bridges, burpees, toe taps, reverse crunches, and, of course, squats.

Post reps to the whiteboard/the Cody app.

Read more about HellaFit right here.