Monthly Archives: April 2015

Champagne Friday 5/1


4 minutes stations for max total reps:
– wall ball, 20/14#
– burpees
– row (calories)
– pullups
– kettlebell swings, 24/16kg


10 minutes to find max shoulder-to-overhead

Score = max reps + s2o total (in lbs). Compare to 21NOV2014.

Post score to comments!

– prone chest stretch, 1min/side twice
– chair stretch, 2min/side
– center quad roll SMR, 3min+
– drink bubbly, hang out with people you like, and get some good sleep!


40sec freestyle JR
20sec criss cross sprint

muscle snatch
SnG push press
snatch balance

power snatch doubles for 15min
power clean doubles for 15min
push jerk doubles for 15min


(your squats)
handstand press practice between sets




(see Cool Down)

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.

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 every day to each SLU Member 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 Thursday 4/30

establish a 1RM back squat within 15 minutes


EMOM for 20 minutes:
a. 5 deadlifts, 100/70kg
b. ME burpee shuttle runs, 20′

Score = total shuttles. Post score to comments!

establish a 1RM back squat within 15 minutes


EMOM for 20 minutes:
a. 5 deadlifts, 100/70kg
b. ME rope climbs

Score = total climbs. Post score to comments!

banded chair stretch, 1min/side x3
center quad roll SMR, 3min+


5 rounds
200m run
4 cww
6 pullups, strict
8 pistols
10 kbs, heavy

3x30sec headstand


(active rest or make-up day)


20min of weighted carries, then
– 50 med ball wall throws
– 50 hip extensions
– 50 GHD situps
– 50 side bend/side, heavy


(active rest or join class)


(see Cool Down tab)

Skills Wednesday 4/29

muscle-up work, then

for time:
1000m row
50 wall ball shots, 20/14#
30 chest-to-bar pullups

Post time to comments!

– walking “world’s greatest stretch“, 30′
super OH banded distraction, 1min/side twice
VMO roll SMR, 2min+/side

All members and non-members are welcome to join!

7:00pm at the SU track on 12th: Long intervals (multiple rounds of 800m and 600m runs)

Tickets to the 2015 CrossFit Games go on sale at 10am:


40sec freestyle JR*
20sec JR sprint*

Use a PVC rope, not your fancy-dandy one!

then 5×3-5
– muscle snatch
– SnG push press
– snatch balance


10×2 split jerks


muscle-up practice between sets. if you feel proficient with kipping ring mu, do strict rMU. if both of those elude you (or you can do <5) practice bar muscle-ups. if you have neither you are working big chest-to-bars that turn into sternum-to-bars, or even belly-buttons-to-bars

3-5 reps, but don’t get too tired or gassed per set.


(class, especially the deadlift 5RM!)


(see Cool Down)

Skills Tuesday 4/28

With a running clock, every minute on the minute perform 1 lift and then add weight:

– start with an empty bar and hang snatch for as long as possible
– once you cannot hang snatch the weight, hang clean for as long as possible

Minimum of 3kg per jump. Only 3 misses allowed per lift before moving on. Then


for time:
40 front squats, 70/50kg

Post best lifts and time to comments!

– boxer shuffle, 1min. This is a literal shake out of the legs and arms.
– tibialis anterior stretch, 1min
– banded bully stretch, 2min/side twice
– elevated samson stretch, 2min/side

5 rds or 15min of:
200m run
4 cast wall walks
6 pullups, strict
8 pistols
10 kbs, heavy


3x30sec headstands. Focus on keeping a neutral neck and amazingly braced body and point those toes!

7 sets: clean + hang clean. pause at knee for both lifts, then

EMOM for 5 minutes:
clean + hang clean @80% of above

(your lifting program if you have one, otherwise do 3×15-20 RH, heavy)

class conditioning:


for time:
40 front squats, 60-70% of your clean 1RM

HSPU should be as strict as possible, but don’t let that kill your workout if you don’t quite have it. Find a kipping technique you’re NOT proficient in or use the new Games HSPU standard (try not to ruin the walls!)

– 15 ab-wheel rollouts
– (see Cool Down tab)

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