This weekend marks the Reebok CrossFit Northwest Regional! If you want to see CrossFit in its finest form showcasing some of the fittest athletes on the planet right here in our own backyard, clear your calendars for this Friday, Saturday and Sunday! The throw-down will take place at the Americraft Showplex at the Puyallup Fairgrounds. Favorite CFS athletes include Jesse Disch our honorary fire breather and my sis Jenny Olson of CrossFit Redmond. Both will be giving their all and will need our support. All the details you need to know are here. If you are not able to be there all three days follow the real-time score board for up to the minute results.

Weighted pull-ups 2-2-2-2-2-2-2 reps

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5 Rounds for max reps of:

30 seconds of CFS 2012-style push ups

30 seconds of unbroken ring support (use a band if necessary)

Rest 1 minute

Post reps completed on the push ups and any scaling of any part of the WOD to comments.

For the push ups and ring support we are looking for external rotation of the shoulders. That means at the top of both movements it is like you are trying to turn your arms out. On both movements your are also looking to keep the shoulders back by pinching the shoulder blades together.

Use a weight with which your form is perfect and your movements are explosive. Post loads to comments.

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Tabata Front squats 95#/65#

Tabata  Abmat sit ups

Post total reps completed for front squats and sit ups combined.

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The sub for Muscle ups for this WOD will be ring rows and ring dips scaled to an appropriate number each round.

Did you know that your brain is made up of HUGE amounts of cholesterol? Did you know that your brain CANNOT function properly without cholesterol? Did you know that more and more research is linking low cholesterol with poor brain function and Alzheimer’s disease? It seems odd to me that a cholesterol rich diet would be good for brain function, but bad for everything else. Search “brain cholesterol” and research for yourself. BTW, Weston A. Price has been touting the benefits of dietary cholesterol since the 1940′s (not to mention, Vitamin’s D, K and omega 3′s which have all become popular with the medical community as of late).

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

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One snatch then complete as many double unders as possible during the remainder of the minute.

Post score of all successful snatches plus all successful double unders. For instance, if you successfully complete a 100# snatch and 50 double unders each round your score would be 18oo (1200 pounds lifted on the snatches plus 600 double unders). You may change weights during the WOD, but it will take away from time doing double unders. Snatches may be power snatches or squat snatches. If time allows complete this WOD in two heats so each person has someone to count and score for them.

The NW Regional is coming. On May 26th-28th the best athletes in the Northwest will be going head to head battling for 3 coveted spots to the Reebok CrossFit Games at the Home Depot Center in July. The Regional takes place at the Puyallup Fairgrounds and includes two WODs each day for 3 days making for a brutal weekend! Among the top athletes is honorary CFS member and our fan favorite Jesse Disch, so be sure and come cheer him on!

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

There is a 22 minute time cap. Each athlete gets one bar and must change their own weights so plan how you put them on! There will be no rack used for this WOD so choose a weight you can safely get into the necessary position. For large classes where weights become an issue consider using the middle weight for all of the movements and just leaving it for the entire WOD.

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If you are having trouble convincing your kids or possibly even your spouse to go strictly Paleo or Real Foods maybe it is just too big a step for them right now. One of the main reasons for going to these types of diets is to avoid gluten altogether or at least improperly handled gluten. Gluten is a difficult to digest little protein contained in wheat and some other grains. In its usual state it wreaks havoc on the gut and consequently affects almost every other system of the body negatively. Going to a gluten-free diet is often a great first step in moving people to a healthier way of eating. There are lots of organic gluten-free cereals that kids enjoy. You can also find tasty bread products that are gluten-free. Is going gluten-free going to control blood sugar as well as a strict Real Foods/Paleo diet? No. Does it ensure a nutrient dense diet? Absolutely not. That is why I consider it a concession from what is ideal, but it is still way better than the alternative and sometimes baby steps are the way best way to make huge changes.

Deadlift 5-5-5-5-5 reps

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AMRAP in  8 minutes of:

30 Double unders

10 GHD sit ups or 20 Ab mat sit ups

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Our shirts are now order-able on line! Click the pics above to enlarge and take a closer look. Choose your color and your tagline on the back! Order here. The link to purchase will be permanently along the right side of our page.

“The Chief“

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.