Monthly Archives: March 2014

LYNNE: bench/pullups

Versus 3 Blog_0008

Anthony P and Pao work their pullups as the crowd watches at VERSUS III.

WOD for Skill Week Monday 3/31


back squat 7×3. Go heavier than last week by ~5%.



5 rounds for max reps:
bench press, BW/.7BW

Post score to whiteboard/the Cody app.

Hey look, it’s Justin Thacker (yes, that Thacker).

The CGO Finale


WE ARE CLOSED TOMORROW, SATURDAY 3/29. We will be running the last CrossFit Games Open event (CGO 14.5) from 11am to 2pm at Foundation CrossFit. You are welcome to workout there if you’d like!

BBQ to follow starting at 2pm. Bring something to share and let’s celebrate our achievements!

WOD for Champagne Friday 3/28


Use today to prepare yourself for tomorrow’s event. Go through thruster and burpee technique, mobilize the areas that restrict good movement (as well as areas that might have been beat up from this week’s work) and game plan your work/rest intervals.

If you want to sweat without breaking yourself drag a medium-heavy sled around for a while, or hit the AirDyne for some intervals.


“CGO 14.5″

21-18-15-12-9-6-3 reps for time:
thrusters, 43/29kg
(bar-facing) burpees

Post time to whiteboard/the Cody app.

“Thrusters and burpees. We knew these movements were coming. Most people hate burpees. I think they’re a great life skill. But thrusters, ugh, they’re the worst. Thrusters are the Joffrey Baratheon of fitness. We put up with them in public lest we lose our heads. But behind closed doors we’re calling thrusters the C-word.”

Coaching Roundtable: CrossFit Open 14.5 Tips and Advice – Tabata Times


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AJ working his false-grip at FCF 3.0

WOD for Skill Week Thursday 3/27

30 muscle-ups for time


100 pullups for time

Post time to whiteboard/the Cody app.

Rain Or Shine (We Run)

SLU jerk bench_0001soon-to-be father Paul S

Notice Paul’s position above? Feet are hip-shoulder width apart standing with knees and hips completely open. The bar is resting on his shoulders, with his abs tight and his chin tucked.

He could be ready for a press, a push press, or a jerk (depending on his grip), but this is the same position you’ll hit before each of your reps during your push press triples today!

WOD for Skills Week Wednesday 3/26


push press 7×3


6 rounds for time:
400m run
25 burpees

Post time to whiteboard/the Cody app!

Teamwork Make the Dream Work

Screenshot 2014-03-24 19.11.36The partner straddle/keg stretch

This weekend marks the last week of the 2014 CrossFit Games Open. This also means that we have one more CGO Event taking place at Foundation CrossFit this Saturday from 11am to 2pm. This means that CFSLU will be closed this Saturday before we return to a normal schedule.

Next week we’ll start with a retest of the entire 2013 CrossFit Games Open, doing each event every Friday so that you can compare to your results from last year.

  • Friday 4/4 – CGO 13.1
  • Friday 4/11 – CGO 13.2
  • Friday 4/18 – CGO 13.3
  • Friday 4/25 – CGO 13.4
  • Friday 5/2 – CGO 13.5

After that we plan to retest the entire 2014 CGO as well, hopefully with better conditioning and strategy (as strength won’t increase that much). This worldwide competition will be over and we’ll resume our normal training.

Thank you for your understanding and patience!

WOD for Skill Week Tuesday 3/25


deadlift 5×3


every 30 seconds for 10 minutes: 2 hang power snatches


every 20 seconds for 10 minutes: hang power clean

Post barbell loads to whiteboard/the Cody app.

Would anyone be interested if we sold weightlifting belts?

Cover The Bell

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Like JoGo demonstrates, we prefer that you “cover the bell” during the catch phase of your kettlebell swinging movements to utilize the entire leg and hip engines.

WOD for Skill Week Monday 3/24


back squat 7×3

These are sets across meaning you would find a heavy set of 3 and repeat that load for 7 total sets. Rest ~90 seconds between sets. Be strict with your timing if you want to be able to do the conditioning piece!


for time:
42 goblet squat, 32/24kg
21 pullups
30 goblet squat, 32/24kg
15 pullups
18 goblet squat, 32/24kg
9 pullups

If you can, without a doubt, do this above work technically proficient and without scaling, by all means go FOR TIME. Otherwise, treat that work as a list you’ll grind through to develop better mechanics and pulling technique so that we can develop your pullups.

Post time!

14.4 Preparation

Photo Mar 20, 3 29 16 PMTeam FCFCFSLU

WOD for Champagne Friday 3/21


If you are a Games Open athlete you’ll be doing this workout at CrossFit SLU on Saturday between 9am and 12pm.

Use today as preparation for rowing for calories, wall ball, toes-to-bar, power cleans, and muscle-ups. Figure our work sets, rest times, and transitions. What will help you warmup? How can you dial it all in?


CGO 14.4

Post results to whiteboard/the Cody app.

If you’re a Games Open athlete who plans to do 14.4 this weekend, use today as practice!

The One Pattern Series Part 1: The Power Clean – MobilityWOD