Monthly Archives: October 2014

Deload Week 10/20 through 10/25

We ran the nation-wide Festivus Games at CrossFit SLU this past weekend. What a fun event! Kelsey A was in the ladies intermediate, Steve H and James S from CFSLU competed in the mens intermediate division, along with Markham M and Nate M of FCF. Margot W of FCF competed and podium’ed her first competition!

Festivus Games Seattle 2014

Save the dates!

+ 10/31 – WeWork x FCFCFSLU Halloween Party (click for details)
+ 11/01 – Double Under Clinic @ 12PM at CFSLU
+ 11/07 – NW Fitmeals sampling (CFSLU)
+ 11/15 – VERSUS VI @ FCF
+ 11/21 – CrossFit SLU’s 3 Year Anniversary Workout & Party! 6PM workout only, party to follow!
+ 12/05 – CrossFit SLU Holiday Party
+ 12/12 – Foundation CrossFit Holiday Party
+ 12/16: Paramount Barbell Weightlifting & Movement Seminar at CrossFit SLU.

Marissa Luchau of Morgan Junction CrossFit set ANOTHER world record this past Saturday:

Check her out on Evening Magazine later tonight!

Training on tap:
– back squat 15×1
– double under/”weighted” situp (FCF)
– row/slam ball (CFSLU)
– last day doing still rings!
– deadlift/hang power clean/jerk complex
– jerk 8×2
– front squat 15×1
– turkish get-up/midline/catch

– “Banksy Arrested, Identity Revealed” – National Report
Waves-Balls-Whips-Rails-Grass-Tendon-Coffee – Ido Portal
Team Reebok East Win CrossFit Team Series 2014 – CrossFit Games
The Ghost Workout with Robert “The Ghost” Guerrero – CrossFit
The Terrible and Wonderful Reasons Why I Run Long Distances – The Oatmeal
10 Things I’ve Picked Up in My First Year of CrossFit – Tabata Times

Tues 10/21


still rings for 15 minutes.

this is our last day so go all out: stay on the rings as long as possible, going through as many elements/transitions as possible.


EMOM for 30 minutes:
a. 3 (deadlift + hang power clean + jerk)
b. 12 squats, 6 pushups

Mon 10/20


back squat 15×1 EMOM at 80%


50-40-30-20-10 reps for time:
double unders
“weighted” situps, 2.5/1.5


50-40-30-20-10 reps for time:
row (calories)
slam ball, 20/10#

#ThrowbackThursday: Donkey Kong Ropes Course

The conclusion of Cretus Ex Duellem 2012 for the individuals was a workout that Jesse W called “Donkey Kong”.

He left the course up for a few days after and Paolo and I went to visit and try it out:

The workout was:

for time:
15′ thick rope climb
switch to neighboring rope
15′ rope climb
swing to rings
15′ rope climb
switch to neighboring rope
15′ thick rope climb
and work back!

The kicker was that if your feet hit the ground during the ropes you had 15 burpees to do then and there.

If you completed the ropes you had a homemade Kieser sled within the 12-minute time limit!

Festivus Games 2014 – Seattle


See you guys this Saturday morning at CrossFit SLU (411 Fairview – Alley, Seattle, WA 98108. Our place is tricky to find if you’ve never been- we are located within the alley that runs from Harrison to Republican between Fairview and Boren. We do not have a parking lot so you’ll have to search for 10-hour parking or a nearby parking lot (the nearby buildings have plenty). 2-hour parking is available on the closest streets, but you’ll have to re-up over and over.

Our facility has two bathrooms, changing rooms, cubbies, a mezzanine, and plenty of room for spectating. The floor will be marked off for athletes. There will also be a warmup area with copious amounts of weight.

First off, our schedule of events:

Schedule of Events


Now for the workouts. Note: we use the metric system in our facility. YOU WILL BE LIFTING IN KILOS!

For more information please visit the official Festivus Games website.


2k row for time

– Athlete may choose any damper setting they like.
– The monitors must be set to count down the 2k row for an exact time.




as many reps as possible in 10 minutes:
30 burpees-over-bar
30 back squats, 30/20kg
10 ab-mat situps


as many reps as possible in 10 minutes:
50 burpees-over-bar
30 back squats, 43/30kg
10 toes-to-bar

– Athletes do not have to jump the bar for the burpees! Stepping over the barbell is legal.
– Chest must touch the ground every burpee.
– Barbell must start on ground for back squats- no racks permitted for use.
– Basic squat standards apply.
– Both feet must touch the bar for the t2b.
– Feet must pass the vertical plane of the bar the athlete hangs from.
– Hands must touch ground behind head at the beginning of the ab-mat situp.
– Hands must touch feet for the situp to count. Feet may not be anchored.



establish a 5RM deadlift within 6 minutes

– Conventional deadlift standards apply: knees and hips are fully extended with shoulders behind the bar.
– Reps are touch-and-go. The weight must not rest on the ground between reps.
– The athlete can “rest” as long as they want, as long as the weight is not on the ground.
– The athlete is responsible for loading the bar.
– There is no limit on the number of attempts in 6 minutes.
– There will be a warmup area so you can get close to your numbers prior to your event heat.
– Athlete must reset to an empty bar at the conclusion of their 6 minutes.



The Top 5 in each division will participate in the FINAL:

___________ for ____:


Finally, the heats.

Novice Ladies:


Intermediate Ladies:





Thurs 10/16


front squat 12×2 EMOM at 85-90%


for time:
5x100m run
50 kettlebell swings, 24/16kg
4x100m run
40 kettlebell swings, 24/16kg
3x100m run
30 kettlebell swings, 24/16kg
2x100m run
20 kettlebell swings, 24/16kg
1x100m run
10 kettlebell swings, 24/16kg


50-40-30-20-10 reps for time:
double unders
kettlebell swings, 24/16kg