Archive For: programming

Deload Week 2/9 through 2/14

Baby Shower WOD_0060Mobilizing on medicine balls

We have a Barbell Efficiency and High-Cycling Clinic coming to you a week from this Thursday at CrossFit SLU. Join us from 5:30 to 7:30pm to understand the concept of high-cycling, which can take your scores and times to the next level in your workouts. MORE INFO HERE.

Other upcoming events:

– 2/14 Cupid Undie Run, 12pm
– 2/21 I/C Pull Competition, 9am
– 2/21 Interurban Athletics Grand Opening, 10am
– 2/21 Andrew’s Garage Sale at CFSLU, 12pm
– 2/26 through 3/26 CrossFit Games Open
– 4/18 Festivus Games at CrossFit SLU
– 5/3 Gymnastic Bodies Seminar at Foundation CrossFit



2014oct-SLUfoundations-8
James S

TRAINING ON TAP

– 20-rep back squats (last week!)
– 5 round HELEN
Outlaw Barbell Snatch Efficiency Test
– (same deal with clean & jerks)
– 10 minutes of handstands
– slam ball/power jump/pike press/over-the-box jump/pushups
– 20-rep back squats
– turkish get-ups
– kettlebell clean/walk/press complex
LUKE
CGO 14.4

It’s Deload Week! This doesn’t mean less, it just means the intensity is lowered. This week will see that last two workouts of the 1×20 back squats, and we will retest your 1RM twice next week. I know some of you are still sore from last Friday/Saturday, so get in early to accessorize/mobilize as necessary. We have a bunch of longer workouts this week so be prepared to move, especially on Wednesday, Thursday, and Friday. Most of the movements this week are things that you’ll most likely do during the CrossFit Games Open. Friday is a HERO workout and Saturday we retest a CrossFit Games Open workout from the 4th week of last year’s worldwide competition.


ARTICLES

Develop the Situational Awareness of Jason Bourne – The Art of Manliness
The Future of CrossFit Training – T-Nation
Eschewing the Fat – CrossFit Journal
5 Powerful Exercises to Increase Your Mental Strength – Huffington Post
Om Yun Chol Warm Up Area 2014 World Weightlifting Championships – All Things Gym
CrossFit, the Games, and Greed – Tabata Times
Register for the CrossFit Games Open here – CrossFit Games*
Click here to take the CrossFit Online Judges Course – CrossFit.com*

* Remember: we will credit accounts for all CGO participants who also take the judges course in April.

Volume Week 2/2 through 2/7

Post SB49

Didn’t get the W in Phoenix, but we’re all still hugely proud of our Seattle Seahawks.

SB49 at FCF


 

TRAINING ON TAP:

– back squat 1×20
– sumo deadlift high-pull/hand-release pushup
– Shankle complex
– isometric holds
– handstand development
– burpees/kettlebell swings/ring rows/situps
– back squat 1×20
– Death By 10m Run
– AMANDA / SEAN
– CGO 14.3


 

ARTICLES:

Some People Think CrossFit Is Nutty and That Makes CrossFit Really Angry – Alternet
Understand Neuroscience With These Neat Animations by Havard University – Sploid
Certification and Licensure: Benefit or Liability – CrossFit Journal
The 2 Minute Workout For Strong and Powerful Glutes – Breaking Muscle
Steps to Toes-To-Bar: Progressions #1-4 – CrossFit Invictus
Marshawn Lynch and Richard Sherman Are Black Heroes – Huffington Post
Cigar Thoughts, Super Bowl XLIX – Fieldgulls

Skills Week 1/26 through 1/31

CompEx 24JAN2015CompEx squad

We have two* upcoming events which we have tailored our training to!

1. The 2015 CrossFit Games Open

The CrossFit season begins with this event and much of each gym’s programming builds up to this moment. Compete with the world at large and see where you stack up! Register for this and complete the online judges course and we’ll take off $20 your April membership dues! I believe there is much knowledge in being able to see, judge, and measure fitness so I’ll gladly compensate you for being a better-educated athlete.

(More on how we’ll perform and celebrate our fitness in a post later this week.)

2. The Fesitvus Games – Seattle

“A competition for the rest of us” is how the Festivus Games describes itself. It is a functional fitness competition for novice and intermediate athletes and they even have a list of over-qualifications. We hosted our first FG in October of last year to great success and had many athletes participate- some even saw the finals and then the podium! We’ll be hosting it again this coming April at CrossFit SLU!

Test your fitness! See more here.


FCFCFSLU-LateSummer2014_0004Ginny C, CFSLU

TRAINING ON TAP:

– back squat 1×20
– kip/deadlift/hang power clean
– snatch complex/run
– handstand development
– push jerk/toes-to-bar
– back squat 1×20
– 30 muscle-ups
– CGO 14.2 (OHS/c2b pullups)
– celebration workout!


ARTICLES:

Paleo Super Bowl Snacks – NomNomPaleo
FCF Athlete Spotlight: January (Part 3) – Aimee P – Foundation CrossFit
CFSLU Athlete Spotlight: January (Part 3) – Steven C – CrossFit SLU
Are You Mind of What You Put ON Your Body? – CrossFit Invictus
– Everybody Poops But Here Are 9 Surprising Facts About Feces You May Not Know – Vox
Creatine For CrossFit? – The Box Mag
Primal Kitchen Mayo – Primal Kitchen
Psychological Strategies For Gaining Weight – Lift Big Eat Big
New CEO Paula Schneider: How I’ll Fix American Apparel – Forbes
Register For the Festivus Games 18APR2015 Hosted by CrossFit SLU – FESTIVUS GAMES

Sign up and register for the 2015 CrossFit Games Open here!

Max Week 1/19 through 1/24

CED2015 - Saturday

We had a bunch of athletes compete in Lynnwood CrossFit’s Annual CRETUS EX DUELLUM this past weekend with both Jeff P and Isaac M taking 2nd place in their respective divisions.

CED2015 - Sunday

Also: SEAHAWKS!


TRAINING ON TAP

– “ABBATE”
– snatch 1RM
– back squat 1RM
– handstands
– press 1RM
– 2k row
– kettlebell clean & jerk sets
– thruster 1RM
– deadlift 1RM
– “ELIZABETH”
– still rings
– CGO 14.1


ARTICLES

Rich Froning’s Comeback Could Have Been Even More Amazing (and more scoring system thoughts) – CFG Analysis
3 Tests to Perfect Your Handstand – Onnit
Seattle Dog’s Rush Hour Ride: On the Bus, By Herself, Weekly – KOMO 4 News
What, Exactly, Does Fremont Brewing Have Up It’s Sleeve? – Washington Beer Blog
Spotify Reveals Ideal Music Fitness Formula – EDM.com
OCT’s Programming In Question Again? Blake Bastian Breaks 3 Vertabrae in Hurdle Event – MetConTalk
CrossFit Fail 2015 (OCT 2015’s Hurdle Event) – FuncFitness on YouTube
… And Fitness For All – CrossFit Games
Mariners Install LED Lights, First MLB Park to Have Them – Lookout Landing
NFL Run & Shootaround: Packers-Seahawks Go Full WTF in NFC Championship Game – Grantland

Max Week 1/19 through 1/24

CED2015 - Saturday

We had a bunch of athletes compete in Lynnwood CrossFit’s Annual CRETUS EX DUELLUM this past weekend with both Jeff P and Isaac M taking 2nd place in their respective divisions.

CED2015 - Sunday

Also: SEAHAWKS!


TRAINING ON TAP

– “ABBATE”
– snatch 1RM
– back squat 1RM
– handstands
– press 1RM
– 2k row
– kettlebell clean & jerk sets
– thruster 1RM
– deadlift 1RM
– “ELIZABETH”
– still rings
– CGO 14.1


ARTICLES

Rich Froning’s Comeback Could Have Been Even More Amazing (and more scoring system thoughts) – CFG Analysis
3 Tests to Perfect Your Handstand – Onnit
Seattle Dog’s Rush Hour Ride: On the Bus, By Herself, Weekly – KOMO 4 News
What, Exactly, Does Fremont Brewing Have Up It’s Sleeve? – Washington Beer Blog
Spotify Reveals Ideal Music Fitness Formula – EDM.com
OCT’s Programming In Question Again? Blake Bastian Breaks 3 Vertabrae in Hurdle Event – MetConTalk
CrossFit Fail 2015 (OCT 2015’s Hurdle Event) – FuncFitness on YouTube
… And Fitness For All – CrossFit Games
Mariners Install LED Lights, First MLB Park to Have Them – Lookout Landing
NFL Run & Shootaround: Packers-Seahawks Go Full WTF in NFC Championship Game – Grantland

Deload Week 1/12 through 1/17

Photo Jan 10, 12 13 22 PMthe FCFCFSLU CompEx crew

NEWS

Today is the last day of the Lil Woody’s promotion! Only with FCF or CFSLU apparel- 15% off of your bill.
– Another Foundations program begins at Foundation CrossFit Capitol Hill! Make sure you greet any new faces you bump into.
The brand new Fundamentals class started last week! You’ll see them running concurrently with the Foundations program. Open to all athletes. Come and sharpen your lifting skills. Deadlift is up this Saturday at 8am. Shoulder Press is next week Saturday at 8am.
– This weekend also marks Lynnwood CrossFit’s annual pre-CrossFit Games Open competition CRETUS EX DUELLUM. Come by Saturday and/or Sunday to support our athletes: Megan, Vicky, Hannah, Sarah, Tom, Jeff, Robyn, Isaac, Bobby, and Nathan!


WEEKLY COOLDOWN/MOBILITY:

Cast Wall Walks

Prone Chest Stretch

Banded Drinking Bird

Rocking Straddle Stretch

TRAINING ON TAP:

– back squat 1×20
– row/front lunge/chest-to-bar chinups
– snatch 10×3
– EMOM power clean/hang clean/front squat & burpee tuck jumps
– handstand development
– kettlebell work
– still rings routines
– deadlift 1×5
– CHELSEA
– partner FIGHT GONE BAD


ARTICLES:

Online Judges Course 2015 – CrossFit Games *For anyone who takes this and emails me a copy of the certificate will get $10 off of their April membership, just like last year*
Ordinary People, Hollywood Budgets – Medium.com
George Clooney’s Rules For Living – Esquire
Nike Metcon 1 Trainer Release – Nike
Rich Froning’s Competition Nano Will Launch This Spring – MetConTalk
Bill Gates Raises a Glass to (and of) Water Made From Poop – NPR
Lay Off the Almond Milk You Ignorant Hipsters – Mother Jones
2 Flavored Bone Broth Recipes To Beat the Flu Season – Breaking Muscle

FCFCFSLU Foodies Group Meetup 04JAN2015:

Volume Week 1/5 through 1/10

Are you a fan of Lil Woody’s? Sheena, Appa, and Mark are regulars there.

Appa Lil WoodysWe’re collaborating this week with the crew at Lil Woody’s to offer a deal to all athletes, both and past and present! They have created a “Resolution Burger” for the new year and they would love to have you try it. If you show up in your FCF/SLU apparel, they’ll give you 15% off your entire bill!

  • CAPITOL HILL LOCATION

    1211 Pine St. Seattle, WA 98101

  • BALLARD LOCATION

    2040 NW Market St. Seattle WA 98107

Resolution_BurgerFlyer

 

Details:
– Promotion is valid Tuesday, Jan 6 through Monday, Jan 12.
– Wear our apparel (t-shirt or hoody) and tell the cashier you’d like the Foundation CrossFit or CrossFit SLU discount.
– Discount is 15% off the ENTIRE bill for those of you who want to add crack fries or milk shakes (for those lifters who want to bulk up!).
– Those who purchase the Resolution Burger will receive one entry into a Foundations Program raffle. If you win, you can share this with a friend, or get a free month on your membership!
– The Resolution Burger is a turkey patty, turkey bacon, tomato, avocado, in a lettuce wrap.

ResolutionBurger


TRAINING ON TAP:

– back squat 1×20
– tabata thrusters
– pullup ladder
– 10×3 box jump
– JT
– handstand development
– 3-2-1 position snatch EMOM
– back squat 1×20
– alternating split jerk/slam ball/”parallette” pushup
– CLOVIS
– WINGMAN


COOLDOWN MOBILITY:

Super overhead banded distraction:

Elevated Samson Stretch:

Banded Chair Stretch:

Prayer Stretch:


ARTICLES:

The Virtuoso, A CrossFit Rant – The Sarah Jenkins
– Hold On and Don’t Let Go: Hanging Mechanics – Tabata Times
The Correct Way to Mobilize Your Thoracic Spine With a Foam Roller – Crossover Symmetry
Steps to a Muscle-Up – Step #1: The Bow/Hollow Drill – CrossFit Invictus
– Future of Meat is Plant-Based Burgers – Outside Magazine
– Actually, Raising Beef Is Good For the Planet – Wall Street Journal
The What-the-Hell Effect: How the Swing Improves Everything – Breaking Muscle
How Will You Work Out When CrossFit Is No Longer Hip? – NPR

Deload Week 12/22 through 12/27

CrossFit SLU holiday hours

2014 CFSLU Holiday Hours

Foundation CrossFit holiday hours

Holiday Hours 2014-15 FCF


Training on Tap:

– back squat 1×20
– snatch/burpee
– handstand development
– twisting medicine ball lunge/pullup/slam ball
– 12 Days of CrossFit
– deadlift 1×5
– CHRISTINE
– KAREN/ANNIE

Short week due to Christmas. Try tabata planks, tabata batwings, tabata burpees, tabata squats, tabata batwings!


Articles:

Is This Where the Seahawks Era Starts? – Grantland (from September 2014)
– Beware Union Triangle: Captiol Hill’s Current Car Prowl Hot Spot – Capitol Hill Seattle
In Case You Missed It: Obama Calls Only On Female Reporters – ABC News
Where Does Your Fat Go When You Lose Weight? – IFL Science
The Only Handstand Tutorial You’ll Ever Need – GMB Fitness
The True Power of Fat: A Better Kind of Banana Bread – Barbell Shrugged Daily
Nom Nom Paleo Holiday Gift Guide 2014 – Nom Nom Paleo

Max Week 12/15 through 12/20

Super fun weekend!

FCFCFSLU Pub Crawl 2014FCFCFSLU Pub Crawl 2014

HYFR Squat at the 2014 Bellevue Interbay ThrowdownHYFR Squad takes 11th out of 52 teams at the Bellevue Interbay Throwdown

KB Robyn Agerbomb 2014KB and Robyn attend Andrea Ager’s seminar

and of course, another SEAHAWKS win!


Testing on Tap
– back squat
– THE CHIEF
– bench press 1RM
– snatch 1RM
– clean 1RM
– handstand development
– ELIZABETH
– max front squat
– max L-sit (hang or support)
– 500m row for time
– 2 minutes max calorie AirDyne
– 2 minutes max double unders
– DIANNIE
– NANCY


 

Articles
Why Your Approach to Fixing Your Lower Back Is Making It Worse – Breaking Muscle
28 Months On Mars – NY Times
– The Paleo Diet: Eat This, Not That – The Paleo Diet
Zen and the Art of Double Unders – Tabata Times
We Used Amazon For Lunch Delivery and Here’s What Happened – Geekwire
– A History of the Sentance “Buffalo buffalo buffalo buffalo buffalo” – University of Buffalo
Russell Wilson’s Worst Game and the Importance of the All-22 in Evaluating Quarterback Play – FieldGulls
An Epic Mac and Cheese Taste Test – The Stranger
NPR Music’s 50 Favorite Albums of 2014 – NPR
– HE WAS RIGHT ABOVE FCF! Stevie Wonder on Capitol Hill – Capitol Hill Seattle

Skills Week 12/1 through 12/6

This Friday is the CFSLU 3-Year Anniversary party!

CHECK OUT DETAILS AND UPDATES HERE!


 

Photo Dec 01, 3 12 52 PM

If you hadn’t noticed, we cleared out the FCF Push Up Prop wall about a week and a half ago. Where did they go? They were given to its owners! If you received a push up prop in your journal (if you didn’t, it’s in the pen mug near the cubbies and bulletin board at the back of the gym) how did it make you feel? Appreciated? Happy? Grateful? Hopefully all of the above!

Since the wall is empty and since it’s Thanksgiving week, whether you celebrate it or not, take a moment to take a hand and recognize someone you work out / sweat / learn/ suffer with. We hope that we can create a ripple effect with this. If you receive one, spread the love by writing one for someone. Let’s do the same with the Kettlebell Compliments at SLU!


Training:
– squat 3×5+
– kettlebell swing/pullup
– bench press 3×5+
– TEAM alternating split jerk/slam ball/alternating plyo pushup
– handstand development
– EMOM 3-2-1-part pausing snatch
– thruster 5×3+
– row/db snatch/jumping lunges
– deadlift 1×5
– WODfest 2014 Open Individual Final Event
– 12 Days of CrossFit

We will also do the 12 Days of CrossFit again on Christmas Eve!


Articles:
Get Strong Strength Training (5/3/1) – Muscle For Life
Squatting’s Biggest Double Standard – The Movement Fix
Successful Pullups For Beginners: Say NO To Bands – Breaking Muscle
Weight Loss and Exercise, According to Rick Ross – ABC News
12 Things White People Can Do Now Because of Ferguson – QZ
The Central District Harvesters of Alleycat Acres Plant Seed of Idea For Neighborhood Pocket Farms – Capitol Hill Seattle
Strongman Profile: Siegmund Klein Teaches Us a Different Way to Squat – Breaking Muscle
THACKER B Warmup – Foundation CrossFit on YouTube