Monthly Archives: April 2014

L-Seats!

CrossFitSLU-L-sit-1

Right as they’re about to kick out the legs!

PaleoRx2014

Registration continues through the end of the week, so if you’ve been on the fence now’s your chance! Fix your nutrition. Improve performance. Change your life.

– Log your day here: http://paleorxchallenge.com/
– Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

Volume Week Tuesday 4/29

STRENGTH

push press 7×3

Go heavier than last week and rest exactly 60 seconds between sets.

CONDITIONING

3 rounds for max total reps:
2 minutes hard-style kettlebell swings, 24/16kg
1 minute rest
2 minutes ME L-seat (on parallettes)
1 minute rest
2 minutes seated pike press, 20/15kg

Post total reps to whiteboard/the Cody app.

The next step to the CrossFit Games is approaching. NW Regionals will be in Kent 5/16, 5/17, and 5/18.

http://games.crossfit.com/workouts/regionals/2014

CrossFit Total: NIGHTS!

SLU Total_0031EJ pulling an easy 155kg

Remember that we have another CrossFit Total (1RM back squat, 1RM press, 1RM deadlift) coming to you on Friday 5/16 starting at 5pm!

Volume Week Tuesday 4/29

STRENGTH

deadlift 5×3

Go heavier than last week and rest exactly 90 seconds between sets.

CONDITIONING

as many reps as possible in 25 minutes:
70 double unders
60 burpees
50 deadlifts, 61/45kg
40 strict pullups
30 box jumps, 30/24″
ME clusters (full clean + thruster), 61/45kg

Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.

Screenshot 2014-04-29 01.10.44follow us on Instagram! @PaleoRx

PaleoRx 2014 started yesterday!

Registration continues through the end of the week, so if you’ve been on the fence now’s your chance!

Fix your nutrition. Improve performance. Change your life.

– More info: http://paleorxchallenge.com/
– Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

That’s a Lot of Squats!

1009444_491531314256773_1468760044_ofrom last year’s Lululemon Pacific Place Adventure Race

PaleoRx 2014 starts today!

Screenshot 2014-04-28 00.56.04

Registration continues through the end of the week, so if you’ve been on the fence now’s your chance!

Fix your nutrition. Perform better. Change your life.

Volume Week Monday 4/27

STRENGTH

back squat 7×3

Go heavier than last week and rest exactly 60 seconds between sets.

CONDITIONING

4 rounds for time:
400m run
50 squats

Compare to 02MAR2011. Post time to whiteboard/the Cody app.

Don’t Fall

Salute The Studio_0058Becca and Jared

WOD for Skill Week Saturday 4/26

“40/40″

for time:
40 handstand pushups
40 front squats, 70/55kg

10 minute time limit.

Then 2 minutes rest (or more if you finish early), then

as many reps as possible in 10 minutes:
ear-to-ear pullups
6 pistols, alternating
9 v-ups

Compare to 12APR2012. Post time and score to whiteboard/the Cody app.

Rewired By the WOD? – CrossFit Journal

Ready For 13.4?

VERSUS2_0115KB

Today we retest CGO 13.4 which we’ve done on 28OCT2013, 04OCT2013, 03JUN2013, and 28MAR2013. Watch your grip, focus on form, and get moving! 7 minutes is not a lot of time to get reps in, so make sure you’re ready after the skill session/warmup.

Upcoming Events:
– Sunday 4/27 – Run Club. 11am at TBA
– Monday 4/28 – PaleoRx 2014 begins!
– Sunday 5/4 – STAR WARS Day – Original Trilogy showing at Foundation CrossFit. Time TBA

WOD for Champagne Friday 4/25

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc.

Rx = 61/43kg. 52/35kg for 55+ Masters athletes. Check out some strategy for CGO 13.4 here at Tabata Times.

Post score to the whiteboard/the Cody app!

CrossFit.com Programming Analysis: Part 1 – Beyond the Whiteboard

April 24, 2014

This is the second test post.

  • Do a lot of work
  • Move stuff
  • Run really fast

Finish with Panic Breathing.

Let’s test having a few longer sentences back to back to back to back. Let’s test having a few longer sentences back to back to back to back. Let’s test having a few longer sentences back to back to back to back. Let’s test having a few longer sentences back to back to back to back.

Panic! Breathing!

Register for our annual 4-week nutrition challenge here!

SLU recovery drags_0012

An old tire + a washer + screw bolt + nut + straps/rings + weights = a fairly durable and accessible way to make a DIY sled for dragging.

Upcoming Events:

  • – Monday 4/28 – PaleoRx 2014 begins!
  • – Sunday 5/4 – STAR WARS Day – Original Trilogy showing at Foundation CrossFit. Time TBA

WOD for Skills Week Thursday 4/24

ACTIVE RECOVERY

loaded carries and sleds

then

PANIC BREATHING

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Post time to the Cody app!

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: