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New beverage lineup for 2021

We expanded our drink offerings in the gym to cover the needs of our athletes for pre-workout (before), intra-workout (during), and post-workout (after). Most of the beverages we carry can be had at any time of the day- just be mindful if it contains caffeine.

To celebrate the expanded options we’re now selling each can for $3 each! Simply go up to the fridge, sanitize your hands, grab your preferred option, then write your selection down on the charge sheet!

Before we begin discussing these supplements remember that none of these things provide you any benefit whatsoever if you don’t have a good foundation of nutrition based on quality proteins and plants, adequate hydration, and good amount of sleep.

 

 

PRE-WORKOUT

Kill Cliff IGNITE

25 calories: 15g/0g/0g. 150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA.

 

INTRA-WORKOUT / ANYTIME

O2 Oxygenated Recovery

15 calories: 4g/0g/0g, caffeine-free. Electrolytes modeled after an IV bag: 280mg sodium, 270mg potassium, non-carbonated.

FOCUSAID Energy Zero Sugar

100mg caffeine. Nootropics, Gaba, Alpha GPC.

IMMUNITYAID Defend

40 calories, caffeine-free. Echinacea, Vitamins A, C, D, Zinc.

PARTYTIME Revive

40 calories, caffeine-free. 5-HTP, Milk Thistle, Electrolytes.

FITAID

40 calories: 9g/0g/0g. B-Complex, Vitamin C, Magnesium, Tumeric, Cayenne, Rosemary.

 

POST-WORKOUT

Kill Cliff Recovery

20 calories: 12g/0g/0g. 25g caffeine. Taurine, B-Vitamins, Green Tea and Ginseng.

FITAID Recover

40 calories, 45mg caffeine. Vegan. BCAAs, Glutamine, Omega 3s.

FITAID Recover +Creatine

40 calories (9g/0g/0g), 45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.

FITAID Recover Zero Sugar +Creatine

45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.

Throughout this coming week we’ll break down EACH drink in its entirety.

CONDITIONING for Monday 3/1/2021

VILI

As many reps as possible in 12:00 of
60 penguin jumps (or double unders)
40 weighted lunges
20 hang clean & jerks

If you can, let’s get familiar with your jump ropes again! Whatever weight you use for the hang clean & jerk (we were thinking of a single dumbbell or kettlebell), use that for the lunges in either rack or hang position. Make sure you step long and wide each rep! Can be in place (forward/backward) or walking.

Post results to comments or your journal!

SKILLS CLASS begins today
– RSVP for them at 8am, 11am, and 4pm. Today’s skill is the Deadlift!

WATCH:

The Handler at the 2017 Battle at the Ballpark

ARTICLES

+ It’s Not Your Imagination. Allergy Season Gets Worse Every Year – Vox

CrossFit WOD for Monday 4/17

build to a heavy front squat triple in 8 minutes, then 3x3x80% of that load

“COE”
10 rounds for time:
10 thrusters, 43/29kg
10 ring pushups

Post time to whiteboard!

CompEx WOD

MFT #1434

HIIT WOD

SET 1 – EMOM for 10:00

5 granny throws at wall
6 tuck jumps
7 up/down dogs
8 Cossack squats

SET 2 – 5 rounds, 1:00 on/:30 active recovery

walking lunges / shuttle run
Death March / goblet squat press outs
RDL + row / squat jacks

SET 3 – tabata target jumps w/ plank holds between then tabata plank holds w/ target jumps in between

Finisher: ABMAGGEDON!

Throwback Thursday: Open Season at CrossFit SLU

ARTICLES

+ Late Sleepers Are Tired of Being Discriminated Against. And Science Has Their Back – Vox

CrossFit WOD for Thursday 3/15

DIANE

21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups

Post time to whiteboard!

ARTICLES

+ How Big Tech Is Going After Your Health Care – NY Times

CrossFit WOD for Friday 12/29

establish a deadlift OR clean max in 15 minutes

Kettlebell class
– Primal mobility
– Lifts and chops
– Cleans and the presses – Snatch skill focus

Strength Ladder

2(1,2,3,2,1) strength pull OR strength push

Teddy B

ARTICLES

+ What Does Discipline Look Like? – Invictus Fitness

CrossFit WOD for Friday 11/17

“BRADSHAW”

10 rounds for time:
3 handstand pushups
6 deadlifts, 102/65kg
12 pullups
24 double unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Post time to whiteboard.

Olympic Weightlifting WOD – Week 2/4, Day 3/3

Coach’s choice!

Powerlifting WOD – Week 7/7, Day 3/4

bench press 1RM, jerk 1RM, accessories

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

TL

Have you played on one of the slack lines yet?

In the form of fitness that we try to build using the CrossFit methodology, we want to improve on ten general physical skills:

– Strength
– Cardiovascular Endurance
– Flexibility
– Stamina
– Power
– Speed
– Accuracy
– Agility
– Balance
– Coordination

Balance is important as it demonstrates the control in the placement of the bodies center of gravity in relation to its support base. This is obviously important as we grow older, but it improves function and athleticism in sports and activities as well. Slack lining isn’t just for college kids! Try it out and feel the deep burn in the hips!

ARTICLES

+ Report: Seattleites Overpaid $90 Million on Parking Last Year – Seattle PI

CrossFit WOD for Friday 7/14

establish a 1RM deadlift within 20 minutes, then

“RYAN”

5 rounds for time:
7 muscle-up
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Post max and time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex OR power snatch complex, power clean complex

Powerlifting WOD

power clean, back squat, press, weighted planks, good mornings, and barbell suitcase holds

Gymnastics Strength WOD

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– We will be working on perfecting the two handed swing and increasing the weight of our swings.
– Lunges, presses and single leg deadlifts will be added to make sure we are still working with asymmetrical loads to build a strong core.

ARTICLES

Don’t Worry About Your Workout, Just Get Up and Keep Moving – Nicole Tsong for the Seattle Times

CrossFit WOD for Champagne Friday 6/16

“JACK”

AMRAP in 20 minutes:
10 push press, 52/38kg
10 kettlebell swings 24/16kg
10 box jumps, 24/20″

Post score to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk, HEAVY

Kettlebell WOD

– Primal Movement Warmup and Mobility
– Rack walks depending on weather.
– Pressing and Squat focus on the workout. With lots of swings to get our work in.

Gymnastics Strength WOD

scap warmup, muscle-up strength development, Jefferson curls, static/dynamic conditioning

Kelsi A

Thrusters are coming. Every last workout of The CrossFit Games Open has ALWAYS included thrusters.

The question is what will it paired with? A lot of people are guessing double unders. I think it’ll be a couplet of doable work- the difference will be who wants it more. Who gets into the pain cave and thrives in there.

Any thoughts?

Find out at http://games.crossfit.com/ at 5pm

ARTICLES

+ The NBA’s Secret Addiction – ESPN

CrossFit WOD for Thursday 3/23

push press 5x4x85%, then

2 rounds for time:
100 double unders
75 situps
50 pushups
25 overhead bumper lunges (R)
25 overhead bumper lunges (L)

Post time to whiteboard!

HellaFit WOD

Come and see!