Monthly Archives: October 2014

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:

Sat 10/25

– 2 minutes max double unders/calories on rower
– 1 minute rest
– “KAREN”: 150 wall ball (20/14#) for time. 10-minute time cap
– 2 minutes max double unders/calories on rower

#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! <<<<

Wed 10/22

HBD TONY!

STRENGTH

jerk 8×2

CONDITIONING

“GHOST”

6 rounds for max total reps:
– 1min row (calories)
– 1min burpees
– 1min double unders
– 1min rest

Try for as many reps as possible of EACH exercise, not just total score. Total calories rowed, burpee reps and double-under reps completed.

Wed 10/22

HBD TONY!

STRENGTH

jerk 8×2

CONDITIONING

“GHOST”

6 rounds for max total reps:
– 1min row (calories)
– 1min burpees
– 1min double unders
– 1min rest

Try for as many reps as possible of EACH exercise, not just total score. Total calories rowed, burpee reps and double-under reps completed.