Archive For: Training

Mobility: Thera Cane

Have you ever seen those giant green canes around the gym and had no idea what it was or how to use it? Introduce yourself to the Thera Cane.

Thera Cane is a self massager that lets you apply deep pressure massage to hard-to-reach muscles on your own body. Developed by a chronic pain patient to help relieve muscle soreness and discomfort from neck surgery and a herniated disc, using the Thera Cane in conjunction with stretching has provided long-lasting pain relief.

The Thera Cane is an extremely versatile tool that allows for mobilizing almost all parts of the body. Grab one at the gym for $35, or better yet, test it out tomorrow, Thursday March 7, in Megan’s very special Margarita Mobility class at 6:30pm. Don’t miss it!

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Tasty Tuesday: Cinco de Mayo!

Tasty Tuesday! Taco Tuesday! Cinco de MAYO. . .

Screen Shot 2015-05-05 at 1.07.44 PMFrom Whole30’s Instagram

Paleo Mayo by Nom Nom Paleo (Michelle Tam)


  • 1 large egg yolk
  • ¼ teaspoon salt
  • ¼ teaspoon Dijon mustard
  • 1 ½ teaspoon lemon juice
  • 1 teaspoon white vinegar
  • ¾ cup macadamia nut oil or avocado oil

**All ingredients should be at room temperature**

“Here’s how I made it: I put all the ingredients except the oil in a large bowl and whisked until the yolk thickened and the color brightened (around 30 seconds). I added ¼ cup of the oil in a slow steady stream while I whisked vigorously (~1 minute). To keep my bowl in place, I put it on a rubber mat and tied a towel around the base. If there’s someone else in the house, recruit him or her to slowly pour in the oil while you whisk.

After the oil is incorporated, I slowly added the second ¼ cup of oil and incorporated it the same way as the first (~30 seconds). I added the last ¼ cup of oil all at once (per the instructions) and whisked it to emulsify the mayo completely.”

Check out this post, where she has a quick video and ideas for flavored mayo as well as Olive Oil Mayo by Melissa Joulwan.


How about some clean taco seasoning for your spread tonight? Susan at 2cats&chloe shares her Whole30 approved taco seasoning and salad recipe. You might already have all of the ingredients at home, making for a quick dinner!


  • teaspoon of garlic powder
  • teaspoon of onion powder
  • teaspoon of cumin
  • 3/4 teaspoon of sea salt
  • teaspoon of smoked paprika
  • teaspoon of cayenne pepper
  • 1 pound of grass-fed ground beef
  • 1/2 cup of water

Dallas and Melissa Hartwig, founders of the Whole30 Program, will be in Seattle promoting their new book, The Whole30: The 30-day Guide to Total Health and Food Freedom this Wednesday May 6th (tomorrow!) in Lake Forest Park. Click HERE to RSVP your spot for *free*!

Volume Week 5/4 through 5/9

HAPPY STAR WARS DAY! This is also CFSLU’s Athlete Appreciation week. Lots of goodies for y’all!

We had two awesome events this past weekend. The final FIRST FRIDAY at CFSLU:


and the Gymnastic Bodies Seminar at FCF:


Great times with great people always encourage us to continue improving and enjoy all the moments created through fitness.


– EMOM hang snatch, hang clean
– core work
– Hatch Squat Cycle, W1D1
– kettlebell ladder
– muscle-ups
CGO 14.3
– Hatch Squat Cycle, W1D2
CGO 13.1


CFSLU Athlete Appreciation Week – CrossFit SLU
Whole30 Book Tour: Seattle – Whole9
Texas Man, 54, Sets Pull-Ups World Record – The Post Game (via Jeff P)
Chophouse Row, Hill’s ‘new Melrose Market,’ Opens For Business as Original Celebrates Five Years – Capitol Hill Seattle
Come Together: Marvel, THE AVENGERS and the History of Shared Universes – Birth Movies Death
You Are Your Hormones – Endocrinology (Kaplan’s Deadly Quartest) – Performance Quest Fitness & Athletics

Hatch Squat Cycle

2015 03 FCF-9

The 2004 head coach of the Men’s Olympic Weightlifting, Gayle Hatch, developed a 12-week squat program that involves both back and front squats (on the same day) two times a week.

The Hatch Cycle is known for it’s intense volume, and you need to have maxes prior to starting because the workouts are percentage-based.

Beginning Tuesday May 5th, we will start the Hatch Squat Cycle for the classes every Tuesday and Thursday. These squats will comprise the first half of class on those days, with an optional “make-up” day during the first half of any Saturday class. This means coming in, doing the warmup on the whiteboard and getting into your squats. You will ONLY have 30 minutes to complete these so be deliberate and manage your time well.

BS 60×10, 70×8, 75×6, 80×4
FS 60×5, 70x5x3

Back squat 60% of your training max/max* for a set of 10 reps, 70% for 8 reps, 75% for 6 reps, and 80% for 4 reps. Change the load out for 60% of your front squat training max and front squat for 5 reps, then 70% for 5 reps for 3 sets. Simple, I know (;

What’s a Training Max?
Training maxes are 90% of your true 1-rep max.

Should I base my percentages on my training max or my true 1RM?
Depends on your goals: if this if your first time doing a dedicated squat program, we suggest using your training max so you’re not overwhelmed with the volume and can move through the workout well. If your goal is general fitness, stick with your training max. If your goal is to really increase your squat numbers to become a faster, more competitive CrossFitter or weightlifter then go with your true 1RM.

Can I make up my squat session if I miss a day?
You will have a chance on Saturday morning, but otherwise you will only do your squats on Tuesdays and Thursdays. Missing a day will push you to Saturday and you’ll just continue on whatever day you are on, not necessarily what’s programmed for classes. Be aware that as soon as the program is finished we’ll have a test week and that’ll be it. Commit and do the program as written if this falls within your fitness goals.


Here is webpage where you can plug in your maxes for your individual program. A simple google search will probably do the same.


SLU Athlete Appreciation Week May 4 – 8th

As we enter May, Team CrossFit SLU would like to take the time to thank you, our gym family, for making each day we wake up at 5AM or stay until 9PM, worth it. YOU are the reason we do what we do! For us, it about watching you grow, learn, and push yourselves, not only as athletes but as people. It’s about watching you build confidence, self acceptance, and friendships. 2015 03 SLU-25 Please join us the week of May 4th for Athlete Appreciation Week. It’s your chance show your SLU Pride and have fun! Each day we’ll have theme. Dress up to show your pride! We’ll also be giving away fun freebies to every day to each athlete who attends class, so please join us!

Athlete Appreciation Week 05/04 – 05/08:

+ Monday 05/04 – Favorite Sports Day

+ Tuesday 05/05 – Neon Day

+ Wednesday 05/06 – Super Hero Day

+ Thursday 05/07 – Cool/ Funky Sock Day

+ Friday 05/08 – CFSLU Day


Skills Week 4/27 through 5/2

LYNNEatSLU-April2015-32Noor, Kelsi, Stacey, and Lisa bench pressing in LYNNE

Hope you guys had a fantastics weekend! Time to get back to work- FCF will slowly be put back together this week. Just remember that FCF is CLOSED on Saturday 5/2. All FCF athletes are welcome to join in the 9am, 10am, or 11am classes at CrossFit SLU!

Other than that we have our FINAL First Friday at CFSLU on 5/1. Come by and join us for a workout and some refreshments afterwards.

– front squat 1RM
– run/lunge/muscle-up
– EMOM hang snatch, hang clean
– the “40/40″ (front squats, HSPU)
– muscle-up drills
– row/wall ball/c2b pullups
– deadlifts/burpee shuttle runs for FCF
– deadlifts/rope climbs for CFSLU
– team workout at CFSLU since FCF is closed!

This Skills Week brings about a new block of programming. We’ll be refining some of your techniques with medium/high-level skills such as muscle-ups, hang snatches and cleans, handstand pushups, shuttle runs, rope climbs, and literal team work! Bring your focus to classes and know that we value EFFORT over INTENSITY for everything this week.

You’ll notice longer workouts being programmed and that’s simply for those who want to build some metabolism-burning work. If your goal is more strength & power we suggest scaling so that you workouts are fast, intense, and really heavy.

20/20 – Bruce Jenner: The Interview –
Seattle Police Will Hire Programmer and Prolific Records Requester Tim Clemans – The Stranger
Cheap Eats: 16 Fantastically Wallet-Friendly Meals In and Around Seattle – Eater Seattle Just the Tip of Seattle Boom – The Seattle Times
– ESPN Host Urges Boycott of the Pacquiao/Floyd Fight – ABS-CBN News
Dr. Oz to Respond on Show to Criticism by Physicians – The New York Times
Google Got It Wrong. The Open-Office Trend is Destroying the Workplace – Washington Post
What Happens When a 35-Year-Old Man Retakes the SAT? – Deadspin

Living Beyond Limits w/ Amy Purdy

FCF Athlete Spotlight: Bryan Dryer (3/3)


  • Favorite place to go out for dinner? Tallulah’s
  • If you could have any super power, what would it be? That I could actually Hibernate!
  • As a kid, what was your ideal dream job? Archaeologist for dinosaurs.
  • If you could do one thing with your life (without limitations – i.e. money isn’t an issue) what would it be? Be a househusband!
  • Do you have any siblings? Three siblings! One in Detroit, one in Chicago, one in Germany.
  • Top three favorite movies? Beetlejuice, Eternal Sunshine of the Spotless Mind, & Sound of Music.
  • Current favorite song? Tim McGraw ‘Diamond Rings and Old Barstools’
  • Any fun facts about yourself that your gym-mates don’t know about you? I really enjoy the the US Weekly section “They’re Just Like Us” and NYT section “Metropolitan Diary”
  • What outside-the-gym activities you like to participate in? Not working out and some occasional hot yoga and indoor cycling.
  • Quote to live by? Whatever my therapist says.
  • Who inspires you? Brene Brown


SLU Athlete Spotlight: Rica R. (3/3)

Favorite place to go out for dinner? AHHHHHHHHHHHH this one is tough! Revel & Tsukushinbo (don’t try to jack my seat at the bar now..) and Amelie in both SF & NYC are do or die when I’m in town.

If you could have any super power, what would it be? Flight, hand down.

As a kid, what was your ideal dream job? You know, I wanted to be a teacher, but I think that was just a lie I told my preschool teacher. Then I said I wanted to be like my aunt (she had an office job) and well, here I am sitting at a desk 24/7…………. (I always picture AB’s hunched over, fake typing demo when I think about that haha)

If you could do one thing with your life (without limitations – i.e. money isn’t an issue) what would it be? Travel!

Do you have any siblings? I have a younger sister and, yes, I try to convince her to do crossfit hahaha


Top three favorite movies? OOOOOOOO so tough! I love blood, guns, guts, glory, explosions, car chases, shoot em up movies.. Bad Boys 1 & 2 were pretty funny. Any of the Die Hards.. Have you seen Shooter? I swear I saw that movie like 5 times in a month. And I hate tear jerkers but ugh, The Notebook was SO good. I know that was more than 3 J but side note: I just recently saw Top Gun and dayummmmmmm Tom Cruise was lookin fiiiiiiiiiiiine 20 years ago! Hahahahahaha!


Current favorite song? Goodbye by Who Is Fancy


Any fun facts about yourself that your gym-mates don’t know about you? I enjoy reading and have a lofty goal of finishing 24 books this year (eek!). I love photography and can often be found looking like this:


What outside-the-gym activities you like to participate in? How has your performance changed with your increased fitness? Cycling is my jam (rode a century within 6 months of buying my bike!) but recently, Noor made me fall in love with hot yoga, where strength gained (gainz bruh!) from barbells and such translate so well on the mat!


Quote to live by? “The best way out is always through.” – Robert Frost


Who inspires you? I’m very much so inspired by my sister and my girlfriends – they’re all incredibly strong, independent, successful, funny as sh*t and beautiful inside & out!