More Burpees.

We’ve been secretly cooking something up and now we’re ready to give you a peek…

… introducing HellaFit!

HellaFit provides you with a month-long set of video-based workouts that you can do AT HOME. Each workout uses many of the same principles and movements that you see in some of our actual classes. It’s great for all fitness levels! You can follow along with me as I coach a group of our athletes at different intensities.

The goal is simple: get you more fit in 30 days! For those of you who have friends or family members who are interested in CrossFit, but don’t have the time or are too afraid to join a gym right away, this is a great way to get them started. Scaling options to make movements easier (and harder) are available in these real-time videos.

Get a preview of the first workout here! http://pages.codyapp.com/hellafit

Spread the word and get HellaFit!

Upcoming Events:
– CrossFit Total – Saturday 4/5 at CFSLU. 9am to 12pm. There’s still some room left! REGISTER HERE!

WOD for Benchmark Friday 4/4

STRENGTH

establish a heavy snatch within 10 minutes

CONDITIONING

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/43kg
20 burpees
30 snatches, 75/52kg
10 burpees
max snatches, 95/67kg

Post score to whiteboard. Compare to 07FEB2014. Post score to whiteboard/the Cody app.

Post-Open Blues? Time For Some Good Old Fashioned Introspection – Tabata Times

Weighted Carries

SLU kb press_0001Heather F

Get it?! She’s one of the six pregnant CrossFitters at the gym!

We’re hosting a CrossFit Total this Saturday from 9am to 12pm. Test your 1RM back squat, 1RM press, and 1RM deadlift!

If participating, treat Thursday and Friday as Active Recovery. Come in and mobilize, work technique, but stay away from heavy loads and high volume.

WOD for Volume Thursday 4/2

ACTIVE RECOVERY

Heavy Sleds, Weighted Carries, and Turkish Get-Ups

Post to the Cody app.

For some inspiration:

Pick Up Something New: 10 Loaded Carries to Strengthen Your Training (and Yourself) – Breaking Muscle

Robyn and HELEN

CGO 14.3_0106

Robyn during CGO 14.3

WOD for Volume Week Wednesday 4/2

STRENGTH

push press 7×3

CONDITIONING

HBD ROBYN!

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 30OCT2013. Post time to whiteboard/the Cody app.

How To Not Rip Your Hands and How to Fix Them If It’s Too Late – Breaking Muscle

DAMN YOU KALSU!

SLU chipper_0011Kirk gets into the hole of the squat

We believe that you should squat and utilize the squat’s stretch reflex by using full range of motion (if you can keep your back flat) vs. tensioning your bottom position to just break parallel.

WOD for April Fool’s Tuesday 4/1

STRENGTH

sumo deadlift 5×3

CONDITIONING

QUICK “KALSU”

as many thrusters (61/43kg) as possible in 10 minutes. every minute on the minute do 5 burpees.

Post score to whiteboard/the Cody app.

Rethinking Fat: The Case for Adding Some Into Your Diet – NPR

LYNNE: bench/pullups

Versus 3 Blog_0008

Anthony P and Pao work their pullups as the crowd watches at VERSUS III.

WOD for Skill Week Monday 3/31

STRENGTH

back squat 7×3. Go heavier than last week by ~5%.

CONDITIONING

“LYNNE”

5 rounds for max reps:
bench press, BW/.7BW
pullups

Post score to whiteboard/the Cody app.

Hey look, it’s Justin Thacker (yes, that Thacker).

The CGO Finale

CGO144_0072JGo

WE ARE CLOSED TOMORROW, SATURDAY 3/29. We will be running the last CrossFit Games Open event (CGO 14.5) from 11am to 2pm at Foundation CrossFit. You are welcome to workout there if you’d like!

BBQ to follow starting at 2pm. Bring something to share and let’s celebrate our achievements!

WOD for Champagne Friday 3/28

ACTIVE RECOVERY

Use today to prepare yourself for tomorrow’s event. Go through thruster and burpee technique, mobilize the areas that restrict good movement (as well as areas that might have been beat up from this week’s work) and game plan your work/rest intervals.

If you want to sweat without breaking yourself drag a medium-heavy sled around for a while, or hit the AirDyne for some intervals.

or

“CGO 14.5″

21-18-15-12-9-6-3 reps for time:
thrusters, 43/29kg
(bar-facing) burpees

Post time to whiteboard/the Cody app.

“Thrusters and burpees. We knew these movements were coming. Most people hate burpees. I think they’re a great life skill. But thrusters, ugh, they’re the worst. Thrusters are the Joffrey Baratheon of fitness. We put up with them in public lest we lose our heads. But behind closed doors we’re calling thrusters the C-word.”

Coaching Roundtable: CrossFit Open 14.5 Tips and Advice – Tabata Times

False-Grip

FCF Feb2013_0006

AJ working his false-grip at FCF 3.0

WOD for Skill Week Thursday 3/27

30 muscle-ups for time

or

100 pullups for time

Post time to whiteboard/the Cody app.

Rain Or Shine (We Run)

SLU jerk bench_0001soon-to-be father Paul S

Notice Paul’s position above? Feet are hip-shoulder width apart standing with knees and hips completely open. The bar is resting on his shoulders, with his abs tight and his chin tucked.

He could be ready for a press, a push press, or a jerk (depending on his grip), but this is the same position you’ll hit before each of your reps during your push press triples today!

WOD for Skills Week Wednesday 3/26

STRENGTH

push press 7×3

CONDITIONING

6 rounds for time:
400m run
25 burpees

Post time to whiteboard/the Cody app!

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