Event: Muscles For Marysville

Originally we had planned a Double Under clinic at CFSLU tomorrow (Saturday 11/1) at noon, but with the recent events at Marysville Pilchuck High School we decided to postpone the clinic in support of our local community.

MusclesForMarysvilleFCFCFSLU

If you can we’ll be leading a caravan of people from the gyms around 12:20pm to CrossFit Marysville to participate and support the fundraising event. We will also be changing up the planned workout (TABATA THIS!) for the Saturday classes to the following, in unity with the rest of the participants up north:

“PILCHUCK”

6 rounds for time:
10 front squats (102/70kg)
24 kettlebell swing (32/24kg)
14 burpee box jump overs (24/20″)

6 for the number of victims from the shooting, 10-24-14 for the day of the shooting.

A bunch of Games-level athletes will be at the event to throw down.

From the Facebook event page:

This event is to bring the community back together after Friday’s tragic shooting. Every penny that is brought in will go directly to the families of the victims. There will be a website up and running later today, along with flyers to hand out to every single school, CrossFit affiliate and business in the area.

There will be a workout for anybody who wants to participate, along with a showcase of CrossFit Games athletes doing a workout. We will have vendors, food trucks, and much more.

We are in the process of establishing a bank account, and we will set up a link that you can donate directly to that bank account by Monday.

We will be asking anybody who wants to work out to make at least a $20 donation.

If there are any companies that would like to set up booths and sell stuff, we would love to have you. We are also looking for merchandise to raffle off to raise even more money, so any donations would be greatly appreciated.

For anybody interested in volunteering, please email info@crossfitmarysville.com.

Any other questions can be asked here, or you can email noah@crossfitmarysville.com.

Donate if you can! Monetary donations, volunteering donations, your presence and sweat, spreading the word, etc. We’ll also be taking donations during the Friday and Saturday classes if you’d be so kind.

For more information: http://www.crossfitmarysville.com/index.php/muscles-for-marysville

UP DOG TOYS: The Odin

Hi Everyone!

You probably know Odin, the only stumpy corgi around FCF, and you might know me too. My girlfriend and I started a Kickstarter to support our new dog toy business!

Billy and OdinBilly & Odin post-workout

We designed a puzzle dog toy that’s meant to be both functional and beautiful. Think modern design applied to a dog toy. Everything else in our lives have been touched by design but dog toys seem to all look the same (and not that great). Our design isn’t just about looking good though, it’s about being your dog’s favorite toy to play with too.

UP DOG TOYS: The Odin KICKSTARTER

Watch our video on our Kickstarter page to learn more about it and see some cute footage of Odin too: http://kck.st/11jdpIo

– Billy S

** UPDATE **

Our own Appa the Frenchie’s famous older brother Barkley Sir Charles had the chance to play with The Odin:

Recipe: Pastel de Papa

MAKE THIS FOR DINNER THIS WEEK! More or less a paleo shepard’s pie.

Paleo Nick had a food truck at the CrossFit Games this past summer and he sold these there. I probably ate 2-3 of these a day.

DE-freaking-LICIOUS!

INGREDIENTS
• 4 lb. ground grass-fed beef
• 12 hard-boiled eggs, chopped
• 8 large sweet potatoes, peeled and cut into uniform cubes of 2-3 in.
• 1 large onion, small dice
• 1⁄4 c. fresh garlic, minced
• 2 28-oz. cans tomato product (crushed, purée or sauce)
• 2 cups raisins
• 3 tbsp. olive oil
• 1 18.5-oz. can sliced green olives
• Kosher salt, to taste
• Black pepper, to taste
• 1⁄4 c. Italian seasoning

Download a PDF of the recipe here!

For more Paleo Nick, check out his site here or the Constantly Varied Kitchen YouTube Channel here.

Max Week 10/27 through 11/1

2014oct-SLUfoundations-6AM crew

2014oct-SLUfoundations-13PM crew

A new Foundations group just graduated at CrossFit SLU! Welcome all the new faces and introduce yourself this week!


We had a double under clinic planned for this coming Saturday, but with the Marysville tragedy hitting close to home in the local CrossFit community, we’ll be heading up after the Saturday classes to support MUSCLES FOR MARYSVILLE:

MusclesForMarysville

This event is to bring the community back together after Friday’s tragic shooting. Every penny that is brought in will go directly to the families of the victims. There will be a website up and running later today, along with flyers to hand out to every single school, CrossFit affiliate and business in the area.

There will be a workout for anybody who wants to participate, along with a showcase of CrossFit Games athletes doing a workout. We will have vendors, food trucks, and much more.

We are in the process of establishing a bank account, and we will set up a link that you can donate directly to that bank account by Monday.

Read more at the website here or the facebook event here.

Carpools will meet at the gyms around 12pm and head out by 12:15pm. More info coming soon.


Training On Tap:
– back squat 1RM
– “ELIZABETH”
– snatch 1RM
– CGO 12.1
– clean & jerk 1RM
– 500m row
– max unbroken double unders
– max L-sit
– max handstand
– front squat 1RM
– “CHRISTINE”
– Double Pyramid “HELEN”
– deadlift 1RM
– “TABATA THIS”


Articles:
How Heavy is Too Heavy? How to Choose Training Weights – Catalyst Athletics
Seattle Plans 33 Miles of Protected Bike Lanes and 52 Miles of Greenways For Next Five Years – Seattle Weekly
The Eat As Much As You Want Diet – T-Nation
Kissing Your Socks Goodbye – NY Times
– CGO 14.3 Mobility – Jami Tikkanen of The Training Plan (deadlift prep)
Don’t Fall For the Organic Egg Scam – Strength Sensei
Looks Like the Medical Establishment Was Wrong About Fat – Business Insider
Bellevue Interbay Throwdown – WODhub
Locked-In Syndrome – Wikipedia
‘The Big Lebowski’ Was the Film That Taught Me How to Take It Easy, Man – VICE

They picked one helluva picture for former Games champion Samantha Briggs:

Lauren Fisher clean & jerks 213lbs/97kg:

#ThrowbackThursday: VERSUS III

VERSUS3_0551VERSUS III: March 9th, 2014 at CrossFit SLU.

EVENT 1 was the Total: max distance medicine ball throw + max broad jump + max triple broad jump + max vertical jump. EVENT 2 was CGO 14.2: overhead squats/chest-to-bar pullups. EVENT 3 was the Course: an obstacle course where completing an element got you points!

In a battle to the finish Foundation CrossFit reclaimed the Golden Hammer and brought it back to Captiol Hill.

We’re already preparing for VERSUS VI on Saturday, November 15th at Foundation CrossFit. CrossFit SLU is the current champion where the Golden Hammer rests. Who will come out on top this time?!

>>>> REGISTER FOR THE EVENT HERE! <<<<

Deload Week 10/20 through 10/25

We ran the nation-wide Festivus Games at CrossFit SLU this past weekend. What a fun event! Kelsey A was in the ladies intermediate, Steve H and James S from CFSLU competed in the mens intermediate division, along with Markham M and Nate M of FCF. Margot W of FCF competed and podium’ed her first competition!

Festivus Games Seattle 2014


Save the dates!

+ 10/31 – WeWork x FCFCFSLU Halloween Party (click for details)
+ 11/01 – Double Under Clinic @ 12PM at CFSLU
+ 11/07 – NW Fitmeals sampling (CFSLU)
+ 11/15 – VERSUS VI @ FCF
+ 11/21 – CrossFit SLU’s 3 Year Anniversary Workout & Party! 6PM workout only, party to follow!
+ 12/05 – CrossFit SLU Holiday Party
+ 12/12 – Foundation CrossFit Holiday Party
+ 12/16: Paramount Barbell Weightlifting & Movement Seminar at CrossFit SLU.


Marissa Luchau of Morgan Junction CrossFit set ANOTHER world record this past Saturday:

Check her out on Evening Magazine later tonight!


Training on tap:
– back squat 15×1
– double under/”weighted” situp (FCF)
– row/slam ball (CFSLU)
– last day doing still rings!
– deadlift/hang power clean/jerk complex
– jerk 8×2
– “GHOST”
– front squat 15×1
– turkish get-up/midline/catch
– FESTIVUS GAMES
– GYMNASTICS GONE BAD


Articles:
– “Banksy Arrested, Identity Revealed” – National Report
Waves-Balls-Whips-Rails-Grass-Tendon-Coffee – Ido Portal
Team Reebok East Win CrossFit Team Series 2014 – CrossFit Games
The Ghost Workout with Robert “The Ghost” Guerrero – CrossFit
The Terrible and Wonderful Reasons Why I Run Long Distances – The Oatmeal
10 Things I’ve Picked Up in My First Year of CrossFit – Tabata Times