Tuesday, March 11, 2014

Gym Bullying?

Jeff P killing CGO 14.2

Jeff P is in the 55+ Masters division in the CrossFit Games Open and placed 7th in the NW for his CGO 14.2 performance during VERSUS III.

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Upcoming Events:
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WOD for Deload Wednesday 3/12

STRENGTH

5x5 bench press

CONDITIONING

10 attempts, each for time:
125m row

Post bench load AND best row to whiteboard/the Cody app.

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Gym Bullies: Don't Make Fun of Me - Gustavo Alfaro (via Boudy and Lee)


The reason most CrossFit gyms do so well is that we have power in numbers. Everyone tall and small, skinny and fat, athletic and deconditioned, can all workout together while having fun and being challenged. We strive to keep our communities all-inclusive and we want to teach all individuals how to start and maintain their own fitness.

Do you have friends who are afraid of being in gym settings for this very reason? Do they find what we do intimidating and therefore don't try us (and other CF gyms) out?

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All Smiles

Cheryl, Teddy, Thao, JP, Julia, and Elle

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Upcoming Events:
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WOD for Deload Tuesday 3/11

STRENGTH

within 10 minutes do 100 dips in as few sets as possible

CONDITIONING

every minute on the minute for 15 minutes:
a. 5 power clean & jerks
b. 10 burpee tuck jumps

Post heaviest power clean & jerk to whiteboard.

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Looking Good, Seattle - The Stranger SLOG

LOOKING GOOD VICTOR AND COURTNEY!

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Monday, March 10, 2014

The Golden Hammer Goes To...

(click to enlarge)

A huge thanks to everyone who participated! A huge thanks to those who volunteered their time to help plan and execute today's events. What fun times!

And congrats to FCF for the win.

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Upcoming Events:
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WOD for Monday 3/10

STRENGTH

front squat 3x10

CONDITIONING

as many reps as possible in 20 minutes:
5 chest-to-bar pullups
10 hand-release pushups
15 overhead squats, 20/15kg

Post score to whiteboard/the Cody app.

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Friday, March 7, 2014

How are your OHS and C2B?

BCS demonstrating lockout of an overhead squat
Ready for CGO 14.2?!
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Upcoming Events:
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WOD for Friday 3/7

ACTIVE RECOVERY

Today is the day to prepare and practice for Sunday's CGO 14.2

Unless you're not participating at VERSUS III in which case you'll do the workout today!

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The FCFCFSLU Warmup for CGO 14.2
  • This should take at least 20 minutes!
  • 40-stroke warmup row + 2 minutes of medium effort
  • Ido's Squat Routine. 10 reps each.
  • T-Spine roll, Messiah Stretch (find a partner), and/or Keg Stretch for 2 minutes
  • Banded Scap Flow. 10 reps each.
  • Sink stretch for 90 seconds or so
  • 3 rounds of 10 goblet squats and 10 ring rows and 10 Sotts presses
  • 3 minutes of medium-hard effort cardio (row, run, JR, AD)
  • 3 sets of 8 strict ring rows. Warmup your kip and chest-to-bar pull-up as well.
  • Warmup the weight and pace of execution of your overhead squat to 45/30kg
  • Cool out for at least 5-10 minutes before your performance.
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Other selected strategies from around the internets:




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Thursday, March 6, 2014

Important VERSUS Info

Here are some details you should know about VERSUS III (our intergym throw down) this coming Sunday at CrossFit SLU:
  • Doors open at 9am. A warmup will be posted on the whiteboard for you to hit on your own.
  • Athlete Check-in is from 9:15 to 9:45. If you are not checked in at this time you will not compete in the days events.
  • During the check-in time you may purchase your awesome VERSUS t-shirts. Limit quantities so get there early.
  • The event begins promptly at 10am. Heats will be posted.
  • We have THREE EVENTS lined up: The Total, CGO 14.2, and The Course. We understand your concern for "being too tired from the Total" for your CGO performance, but rest assured you'll be okay to do both in that order.
  • After the final event the scores will be tallied during our group COOLDOWN led by our own Jessie P and afterward we will have the Golden Hammer Trophy Ceremony.
  • Then SOCIAL HOUR: all 21+ athletes will head over to Brave Horse Tavern for some tasty treats.
Bryan D does the Snow Angel

Thursdays are notoriously slow days at the gym. Here are some very informative articles to expand you knowledge!

TRAINING

First off have you seen our YouTube channel?
Westside Barbell and Louis Simmons created the Reverse Hyper way back when and have been pushing it's benefits for a long time. The science behind it is coming out and it's looking like all that anecdotal information that Louis is so good at is true!

HEALTH

Then Sarah sent me some interesting thing on OIL PULLING!

RANDOM

Saw this on social media. Pretty cool... could be corny, but it's cool.

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Upcoming Events:
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WOD for Thursday 3/6

for time:
50 pistols
40 deadlifts, 61/45kg
30 c2b pullups
20 burpees
10 clusters (full clean + thruster)

Post time to whiteboard/the Cody app.

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VERSUS III VOLUNTEER REGISTRATION

Individuals who are not competing in the intergym throwdown this Sunday should sign up to be volunteers!

We are in need of some helpful hands for the day of the event with duties that may include equipment set-up/breakdown as well as judging for events.

There are three shifts to choose from! Volunteers are welcome to sign up for one or more shifts and we want to reward you with appreciation and gratitude and beer! You can register using the form below or using the sign-up sheet at the gym.
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Wednesday, March 5, 2014

Saturday Workshops

Dear FCFCFSLU Athletes,

This Saturday we will replace all classes with Skill Workshops intended to help you develop better efficiency and technique for each of the normally-scheduled class times. In the past we have called these Skill Intensives, and we may bring these back regularly.

Sheena C during CGO 14.1

9am will be dedicated to snatching smoothly, as well as the minutia that makes the biggest differences. 

Paul J and Patryk M kipping

10am will all about the pull-up. How to develop the strength for your first one, and how to continue to improve on the skill of kipping (gymnastics, frog, butterfly) for faster workouts.

Paolo S in the dip portion of a jerk

11am will focus on the clean & jerk and all the tiny details involved in making this your biggest lift.

team planks

and finally 12pm will spotlight midline stability as a whole, then specifically discuss how this can be magnified to a handstand and handstand pushups.

This is free to all of our members from both gyms and will not cost you a class. Yes, you may show up for all of them. No, there will not be any "workouts". Yes, feel free to bring your instructors coffee.

SEE YOU ALL AT VERSUS III THIS SUNDAY AT CROSSFIT SLU! Please remember that we spring forward an hour this weekend due to Daylight Savings time!

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Upcoming Events:
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WOD for Wednesday 3/5

STRENGTH

jerk 5x2

CONDITIONING

every minute on the minute for 20 minutes:
15 thrusters, 20/15kg
10 toes-to-bar

Post jerk weights to whiteboard/the Cody app.

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The Pussification of America - The Musings of a Funnier Than Average Female

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Tuesday, March 4, 2014

Gymnasty Skills?

Tomas in a shoulder-flex walk
How's your active mobility? Do your snatches suffer from crappy overhead positions? Do you yearn for better gymnastic ability on the rings? Do you have a solid freestanding handstand?
If not, you might want to check out the Gymnastic Bodies Seminar that we're hosting at CrossFit SLU this April 19th & 20th.
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Upcoming Events:
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WOD for Tasty Tuesday 3/4
STRENGTH
100 dips in as few sets as possible. 10 minute time limit.
CONDITIONING
3 rounds for max total reps. 1-minute stations of:
  • kettlebell clean, 20/12kg (24/16kg)
  • weighted step-up, 20/10kg to 24/20" (25/15kg)
  • burpee (hand-release)
  • row for calories (AirDyne)
  • rest
(SupeRx options)

Post total to whiteboard/the Cody app.

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Easy Recipe: Crockpot Braised Beef Shanks - Balanced Bites
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Monday, March 3, 2014

Yay Natalie!

Danyel and Natalie on the AirDynes

Unleashed: Natalie Allen: First West Point, Now Washington - Go Huskies

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Upcoming Events:
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WOD for Monday 3/3

STRENGTH

front squat 3x10

CONDITIONING

as many reps as possible in 15 minutes:
4 hang squat clean, 50/35kg
8 shoulder-to-overhead, 50/35kg
12 pullups

Rx = 50/35kg, Rx+ = 61/45kg, SupeRx = 70/50kg

Post score to whiteboard/the Cody app.

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Move For Those Who Can't - CrossFit Games

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Saturday, March 1, 2014

CGO 14.1


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The suggested FCFCFSLU warmup for CGO 14.1 is:
  • first ~10 minutes: Work that double under ladder and or rowing (since it emulates the snatch)
  • Mobilize your problem areas if t-spine, shoulders, overhead position, back, hamstrings, and lower leg.
  • Thacker A + Thacker B. 3 reps each movement with an empty bar.
  • Work up to a heavy single power snatch
  • During your rests work on doing ~10 pushups + alternating three-legged dogs. Do these as reps, not as a stretch.
  • Bring the barbell to your working weight of 35/25kg.
  • Hopefully you're sweaty.
  • Cooldown for at least 5 minutes before your heat!
  • Kill CGO 14.1!
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Upcoming Events:
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WOD for Saturday 3/1

CGO 14.1 (aka CGO 11.1)

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 35/25kg

Compare to 31JAN2014. Post score to whiteboard, the Cody app, and games.crossfit.com.

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Friday, February 28, 2014

14.1 is 11.1

To reserve your heat for the CGO 14.1 event on Saturday 3/1/2013, visit the SLU Zen Planner March calendar and follow our helpful step by step registration below.

Notes:
  • Sign up to be a judge here.
  • There are limited spaces in each heat since there is a 1:1 ratio of judge:athlete. If a heat is full, please select another one.
  • If an emergency comes up and you cannot come to your registered heat, please send an email to info@crossfitslu.com with the subject titled "CANCEL HEAT" so that another athlete can compete in your place.
  • You will be responsible for showing up early enough to get your own warmup in.
  • If you are not registered for the CrossFit Games Open, you do not need to register for a heat. You are welcome to show up and compete in any of the heats since you do not require an official judge.
(click to enlarge)



GOOD LUCK!

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Upcoming Events:
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WOD for Friday 2/28

ACTIVE RECOVERY

Let's get prepared for CGO 14.1 tomorrow at CrossFit SLU- time to mobilize your sticky spots, dial in the technique you need, and game plan your workout!

If you're not participating in the open: heavy farmers walks and yokes. For real. Because that's what you get.

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14.1 Quick and Effective Warmup - The Movement Fix

CGO 14.1 WOD Strategy Tips for Snatches and Double Unders - Barbell Shrugged

The official FCFCFSLU warmup will be listed tomorrow.

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Thursday, February 27, 2014

How's Your Stabilization?

Mika S

Candlesticks as seen above require a good amount of midline stabilization and control.

The general public likes "core" work for 6-pack abs. We want you to be strong so that you can stabilize your spine for heavier and more difficult work.

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Upcoming Events:
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WOD for Thursday 2/27
MIDLINE STABILIZATION

for max intensity/reps, 1-minute stations of:
- pike situps
- reverse crunches
- russian situps
- stretched out plank
- rest
- arch-up
- arch-up with legs only
- arch-up with chest only
- arch snow angel
- rest
- dead bug, alternating
- hip bridge-up, R
- hip bridge-up, L
- leg lever + reverse crunch
- rest
- bird dog, R leg + L arm
- bird dog, L leg + R arm
- fire hydrant with kick back, R
- fire hydrant with kick back, L
- fingertip plank
Post to whiteboard/comments/the Cody app.

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The CrossFit Open a Guide On What You Should Do Before, During, and After the Open - CrossFit Industrious

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Wednesday, February 26, 2014

READY FOR THE CGO?!

Patrick K

How long have you come along in a year? Each February we goad people into participating in the CrossFit Games Open- not necessarily to compete with the competitors (although that obviously exists), but to see how far you've come along when no excuses can come into play.

The first handful of workouts with "everyone can play" and by the end they get tough. There's also a workout that forces you to lift that one barbell weight you never thought possible. For some people, they set personal records, for others it provides inspiration for their next goal.

Sign up for the Open. You'll never know how far you can push yourself until you play in a worldwide sandbox like this.

Our current set of participating athletes:
35 badass beasts.

Don't forget our upcoming inter-gym throwdown VERSUS III on Sunday, 3/9! (Register with the link below)

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Upcoming Events:
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WOD for Wednesday 2/26

STRENGTH

jerk 5x2

CONDITIONING

3 rounds for time:
400m run
20 box jumps, 24/20"
10 push jerks, 45/30kg

SuperRx = box jumps @ 30/24" and push jerks @ 61/45kg.

Post time to whiteboard/comments/the Cody app.

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Mikey M wins the Profile Picture Contest that never happened:

Uncle Jesse!
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Tuesday, February 25, 2014

Head to Head

a rowing battle
The CrossFit Games Open starts Thursday and it's not too late to sign up! You can do that here.
Here's our current roster:
31 amazing athletes!
Did you know: CrossFit Bellevue will be hosting the CGO 14.4 announcement on 3/20. Get your spectator ticket to watch it in person here.
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Upcoming Events:
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WOD for Tasty Tuesday 2/24
STRENGTH
100 dips for fewest sets possible. 10 minute time limit.
CONDITIONING
Within 3 minutes row 500m then complete as many double unders as possible in the remaining time. Rest 1 minutes.
Repeat for 5 cycles. Score = total double unders.
Post score to whiteboard!
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20 Kitchen Hacks - Mama Natural (via Amy C)
Do you have any cool kitchen hacks to share?
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GOP Lobbyist Behind Anti-Gay NFL Bill Has a Gay Brother - Huffington Post
NICE WORK JIM! You sir, are truly a badass motherfunker. We stand by our LGBT family. Besides, there are more pressing matters at hand than what goes on when professional football players shower.
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Monday, February 24, 2014

The CrossFit Games Open Starts This Week!

THE CROSSFIT GAMES OPEN STARTS THIS THURSDAY!
The CrossFit Games Open season is upon us. Although some of you may fear the word "competition", there's nothing to worry about. We want you to treat this as a benchmark.
Plenty of folk have seen numerous gains from simply joining in on the experience. It's a great way to gauge where you current fitness levels are and where they can be with hard work. A large gaggle of athletes from CGO 2013 will be retesting their fitness this time around... and obliterating those old standards.
Take the time to research this and then register: http://games.crossfit.com/
Since this participation goes WORLDWIDE with CrossFitters, we plan to host events each week for each of the five workouts, starting this coming Saturday 3/1.
At CrossFit SLU we will run heats every 30 minutes for the first workout from 9am to 12pm. Foundation CrossFit will be closed. Please look below for the dates of the events.
Even though you may not be officially participating, this will still be open to all our members! The catch: you still have to RSVP for a heat time, and warmup (which will be posted online) will be on you!
Volunteers for judges would be awesome. Volunteers of Judges with Certificates would be even more awesome!
Details about heat reservation will be posted shortly.
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Upcoming Events:
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WOD for Deload Monday 2/24

CONDITIONING

every minute on the minute for 10 minutes:
3-position snatch

STRENGTH

front squat 3x10

ACCESSORIES

2-3 rounds of:
- 10 snatch-grip shrugs (ideally using heaviest snatch weight)
- 10 hip extensions
- 20 sec samson stretch, R
- 20 sec samson stretch, L
- 10 ab rollouts (any variation)

Post heaviest snatch load to whiteboard/comments/the Cody app.
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Seattle Affiliate League Season 2.0 just wrapped up yesterday, with the final workouts being held at CrossFit SLU. What fun times! Here are how the teams finished:



And here's a great article on competition prep from PsychologyWOD (via Blair)
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