Cover The Bell

SLU ub kbs_0008

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

Paleo Chocolate Pancakes

It’s the second week of the February Paleo Challenge! From what I’ve read on the FCF Paleo blog, it looks like everyone is doing well. Have you noticed anyone (who’s participating) in the gym performing better or looking different? If you aren’t part of the challenge, ask them how it’s going for them.
Everybody who cooks knows that you usually end up with leftovers. So far in my experience with the FPC at 100%, having leftovers really helps out when cooking Paleo. You can use the same ingredients for different recipes (i.e. left over chicken you had with asparagus can be used in a salad you can make the next day) through out your week. Last week Jake had suggested Shepard’s Pie, which will definitely give you plenty! Check out the recipe here.
I know I’ve got a lot of posts from Mark’s Daily Apple, but know that I am searching new websites for recipes to get variety. Thanks for your patience as I am still getting the hang of finding goodies to share with you every week. Like I’ve said before – if you have anything in particular you would like to share (recipes, nutrition info, etc.) shoot me an e-mail or post in the comments! For now.. enjoy this one. 😉
You may remember a recipe from a while ago, Almond Banana Pancakes – this week we have Chocolate Paleo Pancakes! From The Label Says Paleo – this recipe originated from her making Chocolate Coconut Pancakes (that was inspired by Mark‘s coconut pancake/waffle recipe). The difference with the two: more chocolate, less coconut. 🙂

Preparation time: 15 minutes, makes about 10 small pancakes
Ingredients:2 eggs

  • 1 tsp Ghiradelli unsweetened cocoa powder (pretty sure it doesn’t have to be Ghiradelli, but what the heck..)
  • 1/4 tsp vanilla extract
  • 1/4 cup shredded coconut flakes
  • 1/4 cup unsweetened applesauce
  • 1/4 cup almond butter
  • 1/4 tsp cinnamon

“Mix the ingredients in a bowl until you get a smooth batter. Add a little coconut oil to a skillet and add batter to form a small pancake. Cook for a minute or two and once you see the sides of the pancake starting to brown, flip the pancake. These are easier to flip than the original chocolate coconut pancakes. Once you have flipped the pancake, allow it to cook for a minute or two on the other side. Carefully remove and serve hot with sliced apples and strawberries.”
I’m not a big fan of coconut but this recipe requires just the right amount = not too little, not too much so both fans & non-fans of coconut will enjoy this. You can actually taste all of the ingredients in this pretty well. The instructions don’t say what heat to cook it at but I’d assume that it was on a low-medium setting, just as you would cook regular pancakes. This makes a light and tasty snack.

The 22nd Annual Big Climb for Leukemia

by Founder

Our team!

Adrian H, Tammy H, Marc-James D, Mike V, AB, Amy G, Charlotte Y, and Nate A

We also saw CrossFit EastsideCrossFit SeattleRainier CrossFitMt. Baker CrossFit and Northwest CrossFit being represented at the event.

Big congrats to Amy for placing 115 out of 2650 overall (placed 8th in ladies alone, 2nd in her age group!) and to Nate- I owe you lunch! See the rest of the results here:


Great people, good times, wonderful cause. See you next year!