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Christmas Eve 2016

by Andrew B

cgo-16point2_0061
Sarah “PT”

In the thruster it’s important to make sure the bar sits on the shoulders until the moment of full leg and hip extension.


CrossFit WOD for Christmas Eve Saturday 12/24

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)
thrusters

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 04DEC2016, 31JUL2016 or 05FEB2016. Post time to whiteboard!


ARTICLES

+ High Bar and Low Bar Squatting 2.0 – Strength Theory

Lots of Repeats

by Andrew B

barbellclub-oct2016am-10Zheng W

Yesterday at VERSUS 9 we hit The Total again: this time maxing out a hang snatch, a thruster, and a rack jerk. All three of these movements end showing the overhead position in complete control.

The overhead position is important in it’s skill transfer ability to the handstand. Locking out the knees and hips, squeezing the abs to keep the back flat, opening the shoulder, and pressing the arms to full lockout of the elbow are present in both upright and upside down positions.


CrossFit WOD for Skills Sunday 12/4

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)
thrusters

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 31JUL2016 or 05FEB2016. Post time to whiteboard!


HellaFit WOD

“DEATH VALLEY”

Descending rep ladder 12-1:
KBS
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses


ARTICLES

+ Overcoming Fear of Handstands – Gymnastic Bodies

15point5

by Andrew B

PRIDE PARADE 2016-38Zheng W & Kelsi A

Anyone interested in a Tuesday morning ENDURANCE CLUB? We would run, of course. 6am methinks.


CrossFit WOD for Sunday 31JUL2016

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)
thrusters

Rx = 43/29kg, Scaled = 29/20kg

Compare to 05FEB2016. Post time to whiteboard!


HellaFit WOD

HELLACOMPLEX

Starts out as an EMOM for 10 minutes. Add one rep for each movement until the full complex cannot be completed within the minute. If there is time left in the first 10 minutes, try to complete as many sets as possible. Rest at minute 11. Then continue 1-min/1-min work/rest until minute 30.

Double KB:
– front squat
– 1 set of lunges
– push press
– bent over row


ARTICLE

First Friday 2/5

CGO 15.5

27-21-15-9 reps for time:
row (calories)
thruster, 43/29kg

Post results to comments!

w1d3

A. SNATCH
– work to 90% of 1RM
– target 2.5kg increase/week

Like Wednesday’s cleans, focus on a quick and sufficient warmup.

B. SNATCH + 2 PAUSE OHS
– drop 15kg then 2×1
– pause is 5sec
– rest 2:00
– target 2.5kg increase/week

Prove stability overhead and utilize locking the shoulder blades back and down, keeping arms completely locked. A test for those who need to mobilize, especially if you know this is going to be an issue.

C. BACK SQUAT
– work to 70% for 5
– drop 15kg then 3×5
– rest :90
– target 5kg increase/week

How quickly can you get through this work set? Pay attention to your rest management so we can develop better strength-endurance.

D1. STRICT PRESS
– 4×3 at 50% of 1RM CJ
– target 2.5kg increase/week

Superset D1. and D2. Rest :90.

D2. BENT-OVER ROW
– 4×8 at 65% of 1RM snatch
– target 2.5kg increase/week

Superset D1. and D2. Rest :90.

E. 2-3 rounds
ME back ext hold (goal is < 1:00)
6 bb step-up/side (tempo 313X)
ME L-sit

If isometric (static) strength isn’t present then confident within lifts won’t be.

Friday 7/10

CGO 15.5

27-21-15-9 reps for time:
row (calories)
thrusters

Rx = 43/29kg, Scaled = 29/20kg

Post time to comments!

– double ball upper back/keg stretch
– classic elevated hamstring stretch

A.
squad warmup

B.
snatch MFTD
CJ MFTD

C.
“Outlaw Efficiency Test”

from 0:00 to 04:00: 2 Snatches (full) @ 80%

Then from 5:00 to 7:00 2 minute AMRAP of: Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

D.
CGO 15.5

27-21-15-9 reps for time:
thruster, 43/30kg
row (calories)

E.
Athlete’s Choice cool down for 20min

NO SESSION TOMORROW. GO SUPPORT YOUR TEAM THIS WEEKEND AT CF KRAIT! OR JOIN NORMAL CrossFit CLASS!

– Andrew competes in Men’s Rx individual on Saturday
– Margot, Anthony, Kristina, Alp, Ann-Marie, and Teddy compete in Team Rx on Sunday

Upcoming Events – April 2015

CALL TO ALL SLU ATHLETES
If you haven’t already completed our survey, please do so! This will help us plan a smooth transition for athletes transferring to FCF as well as provide suggestions for those not transferring to FCF. We have some surprises in store, and it would help us if every SLU athlete fills this out.

UPCOMING CALENDAR OF EVENTS

– 04/18 SATURDAY 9AM – 3PM:
Festivus Games hosted by CrossFit SLU – a competition for novice and intermediate athletes only! This will be the last competition hosted by CrossFit SLU. Come out to show your sportsmanship for your gym and community! Check out the FB event here.  Registration is closed! We have reached capacity.

Northwest Fit Meals will be catering. Pre-purchase a meal here: https://crossfitslu.sites.zenplanner.com/retail.cfm?Category=Food. Pre-purchase is necessary. Spectators are also welcome to pre-purchase. Meals are $20 per person for a huge plate of food! See the menu here.

We are seeking volunteers/ judges for the event. If you are interested, please email us.

There will be no regular classes on 04/18 at SLU. SLU athletes welcome at FCF. Please RSVP.

– 05/01 FRIDAY 5:30PM – 9PM
The last SLU First Friday BBQ! Mimosa’s for the AM crew and BBQ for the PM crew. Bring some meat for the grill and don’t forget the veggies too! Let’s make this the largest one yet! Hit the WOD hard, then hangout, relax, and eat meat!

-FIRST WEEK OF MAY [4 – 8th]:
Athlete Appreciation Week!
Each day we will have a theme (stay tuned) and we’ll be giving out some freebies too! We will finish off Athlete Appreciation week with Champagne Friday (05/08)!

– 05/29 FRIDAY 6:30PM:
FAREWELL PARTY. Doors open at 6PM, party starts at 6:30PM. Potluck & BYOB. Please bring a dish to share or some meat for the BBQ. Everyone is welcome. All past and present CFSLU & FCF athletes, as well as friends and family! No afternoon/ evening classes.

– 05/30 SATURDAY: No classes at SLU.
All SLU athletes welcome to classes at FCF. RSVP!

MEMBERSHIPS
As a reminder, as a token of appreciation to all the athletes that remain with us through May at CrossFit SLU, we will be extending a 20% discount off your SLU May memberships as a way of saying Thank you!
To ease the transition, all current SLU athletes transferring to FCF will also receive a 20% discount off their June memberships at FCF! Regular SLU grandfathered rates will resume as of July and you will retain those rates as long as you remain a member.

Have you filled out our survey yet?