Running along side Adam's ENDURANCE Program, I (Andrew) will be running a STRENGTH program for those interested in improving your ability on the other end of the spectrum.
lifting heavy things
This program will be based off of three days of relatively heavy lifting along with supplemental exercises and, of course, conditioning days.
knuckle draggers
Our mandatory meeting times will be Tuesday and Thursday at 6:30pm and Saturday at 10am. The program begins on Tuesday the October 5th at 6:30pm.
This will be a two-month program and will be limited to the first 12 people who sign up. Ask me directly for more details. There is a $40 membership "Strength add-on" per month and you must be at the Unlimited classes tier (because you will be in here 4-6x/week!).
BABS
We will continue these programs and open them up to newer interested individuals. Those who wish to keep on going within their personal programs may do so.
Logo?
ps
There are 7 spots left.
----
WOD
find your 5 rep-max of a sumo deadlift
Bex the beast
Do you feel a difference with using a wider stance and more narrow grip? How about mixing your grip? How about "corkscrewing" your feet into the ground?
Planning on joining the Endurance Program? Got a race or event you'd like to train for? Just want to know what its all about? Adam, our certified Endurance coach, will be holding a one-hour kick-off information session this Saturday at 10am, with the first class on October the 5th at 6:30pm.
We'll be discussing exercise techniques, training options, scheduling, pricing, and the lot. Bring your questions and coffee, and stick around for the 11am CrossFit class if you'd like!
Need some events to train for? Here's a few to look into:
Monthly program cost will be $40 and requires the participant to be exercising 3x/week or Unlimited CrossFit. This includes skill training, additional programmed workouts, and will prepare you for any upcoming race you choose!
The lowest amount in any exercise interval is the score of your exercise. Your workout score is the sum of all exercises, except for the hill run in which you count the total amount of hills ran.
We will be holding a Self-Myofascial Release Clinic with Network Fitness on December 4th - 5th, 8:00am to 5:00pm.
This coaches clinic is intended for sports trainers, physical therapists, chiropractors, medical professionals, CrossFit coaches, and all athletes. You will learn Self Myofascial Release (SMR) techniques and become certified to demonstrate these methods for patients and athletes.
The 2-day course covers the body in five major groups:
· The Lower Leg & Foot
· The Thighs
· The Hip & Lower Back
· The Shoulder, Neck & Upper Back
· The Arms
Learn the recovery techniques to maintain full range of motion and functional performance in athletic and daily activities. Release excess muscle tension, break up scar tissue and adhesions, and release trigger points to restore proper biomechanics.
Safe practice of these techniques is essential to proper benefit. This workshop will teach you how to demonstrate the movements to patients, ensure proper body movement and placement, and indications of when to refer a patient to advanced therapy methods.
All participants receive:
· A 170-page course workbook with SMR techniques and demonstrations.
· An SMR tool kit including: 2 balls, 1 block, a marble stone roller, a marble stone dome, and the new GRID Roller from Trigger Point Performance.
· Two full days of hands-on instruction, similar to 8 hours of deep-tissue massage (!)
The course cost $395 (or $325 without the tools) and is pre-approved for 1.6 continuing education units for NASM certified trainers, or organizations that also give credit for NASM approved courses.
This workout is to be done with a single barbell, but if needed scale with an appropriate object: dumbbells, kettlebells, pipes, backpacks all work. You can TGU your trainers too:
Does mobility and stretching get your blood pumping? Then check out the details of the newly announced mobility certification FCF is hosting on December 4th and 5th. If you are interested in learning more about this "Paleo Diet" crossfitters everywhere are ga-ga about, then check out this opportunity. Robb Wolf, one of the diet's biggest fans and pioneers, is going to be giving one of his Paleolithic Solution seminars at Agoge Crossfit in Woodinville, December 4th. If you want a cheaper option, I suggest forking over $15 for his book, instead.
This, from Robb Wolf's site:
DATE: Sat 12/4/2010 TIME: 9AM - 5PM
Spend 1 day with Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo nutritional concepts to support fat loss, muscle gain and improve athletic performance. Attendees will be exposed to basic pathophysiology related to metabolic diseases such as Type 2 diabetes, cardiovascular disease, Alzheimer’s and infertility. Additionally, attendees will receive a mechanistic understanding of autoimmunity and systemic inflammation and how these processes impact performance, health and longevity. A basic science background is helpful but not necessary for this seminar. Cost of this seminar is $195.
The seminar will begin at 9am and finish at 5pm with a 1 hour break for lunch.
Location:
Agoge Gym 19011 Woodinville-Snohomish RD NE
Woodinville, WA 98072
Back-left to Right-front: Carrie, Joey, Joel, Margaret, John, Nate, Colin, EJ, Jason, Hollie, Alex, Elizabeth, Tony, Mark, Robyn, Tim, Danielle, Max, AB, Adam, Paolo and Rebekah. A huge thanks to Ginger for taking the group photo (again!) and to Urban CrossFit for hosting such a great event! Individual results are up on their facebook page.
Carl, Tony, AB, Kelly, Adam, and Andrew V at the Mobility Cert. Todd L was there too! Good to meet so many great coaches and athletes. Congratulations to Laurie and Kurtis and their Rainier CrossFit for moving into such a beautiful new home. Thanks for hosting the cert!
----
WOD
for max load:
1 rep max clean & press
The Clean & Press is a weight training exercise, and was part of the sport of weightlifting in the Olympics until 1972. It was removed from Olympic competition due to difficulties in judging proper technique. The "layback" that many lifters used became greater and greater in range until they decided to remove it from competition. It resembles a standing bench press.
Strength expert Mark Rippetoe explains how the judging criteria problems could've been easily avoided:
The picture shows that the lift should be DQ'ed when the front of the armpit falls behind the line produced by the most posterior aspect of the glutes. What part of the body could be tightened up?
With the change in the weather (warm, but with overcast) we are experiencing some heavy mugginess throughout the gym. This affects us two ways: 1.) we have to mindful of our equipment 2.) we have to be mindful of our bodies.
----
by Daniel from CrossFit Eastbay:
At CFEB, we work hard. Which is great, but it can have an immediate downside if certain precautions aren't taken. To illustrate this point, after one particularly stuffy and sweaty session in the yoga room at Ironworks, my brutally honest wife and her oh-so-expressively crinkled nose informed me of a hard truth: I stank.
Now, nobody enjoys being stinky (except maybe my parents' dog). So I endeavored to remedy the problem with some good new-fashioned research on the internet: what is body odor? and how do you fix it?
It's a delicate subject, so I'll be both vague and blunt: you've probably been a bit ripe yourself at some point or other, particularly when the weather is warm and the quarters close. Forewarned is forearmed, as they say, so here's a bit o' beta on keeping the funk firmly where it belongs: on your iPod.
First, a bit of biology
We all know the cause of body odor is sweat, right? Well, not directly. You see, there are two types of sweat glands on the body - eccrine, which are everywhere, sweat out an odorless mixture of water and salt. Apocrine glands, however, are located in areas dense in hair follicles (underarm/groin), combine some fatty acids with their salt and water, and it is the bacteria that feed upon and break down the fatty sweat that cause the odor. Yummy, I know. So controlling body odor is more about battling bacteria than it is about stopping sweat.
Knowing is half the battle
The other half is doing something about it.
Use deodorant. Might as well start with the most obvious one. Most deodorants contain alcohol that turns the surface of your skin more acidic, making it less hospitable to bacteria. Personally, I hate the smell of perfumed deodorants (since when does "fresh rain" smell like a hungarian bath house?), so I opt for the unscented variety. I like Mitchum brand, but have heard good things about Trader Joe's brand. If it irritates your skin, try baking soda or talcum powder, or use an antibacterial soap when you shower.
Skip the anti-perspirant, though. These work by using aluminum compounds to temporarily block your pores, eliminating your ability to sweat. This just doesn't seem like a good idea to me - fighting bacterial freeloaders is one thing, but disrupting your body's natural processes can have unintended effects, as can smearing metal compounds all over your skin. Also: it wrecks your clothes.
Workout in natural fabrics. Synthetics like polyester and rayon can turn a mild "phew" into a full-blown "gah!," but cotton sucks to workout in. The solution? Merino wool. It's a bit pricier, but its natural wicking and anti-bacterial properties make it something of a wonder fabric - you can wear it for days on end and then ride a crowded subway car without attracting a single dirty look. It even comes in ultralight weights suitable for summer. Gita and Ynez, our fashionistas-in-residence, recommend brand-names Icebreaker and Patagonia, but you can also find nice stuff by Backcountry and Smartwool. The Backcountry outlet is a great place to pick some up for less, or keep an eye on CFEB's favorite super-discounter,Steep and Cheap.
Cut your hair, hippy. OK fellas, I know that some consider the idea of trimming anywhere below the neck tantamount to wearing ultra-short cutoffs with a rainbow flag patch on the ass (not that there's anything wrong with that), but it's time to embrace your inner metrosexual. Ever wonder why guys tend to smell so much more than ladies? All that hair under your arms and *ahem* elsewhere provides an ideal breeding ground for the odiferous little bacteria. Companies like Gillette and Norelco are hopping on the bandwagon with products specifically (and sometimes hilariously) targeted for men, so you're running out of excuses: it's time to man up and trim down. You don't need to go bare skin if you don't want to, but please: if you can braid it, trim it.
Watch what you eat. It wouldn't be a CrossKitchen article if I didn't lecture you about food, would it? What you eat can have a definite effect on how you smell. Both vegetarians and those who consume large quantities of meat tend to be stinkier than those with a more balanced diet. Onions, garlic, curry, spicy food, coffee and alcohol are also prime culprits to be consumed in smaller quantities if you're a repeat olfactory offender.
I'm assuming here that I don't need to tell you the really obvious stuff (like "shower daily" and "wash your workout clothes between uses"). If I do, then you're probably beyond my help (in many ways). But armed with these tips, even the muskiest malefactor can finish a long metcon smelling like a rose. It has definitely helped me, if my wife's crinkled nose is any indicator.
Check out the comments to the original post for a great discussion on clothes as well.
----
WOD
"TEST 3"
tabata squats
max reps of muscle-ups in 4 minutes
from CrossFit.com:
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Saturdays have been big team workouts for a while now. We will be going through a schedule change soon and will be eliminating the team element. We won't get rid of them completely, but team WODs won't be guaranteed every week.
"TABATA FIGHT GONE BAD"
20 seconds for max reps, followed by 10 seconds of rest for four minutes:
wall ball, 20/14#
duel kb sumo deadlift high pull, 16/12kg
box jump, 20/18"
push press, 35/25kg
row (cal)
There will be a one-minute rest/rotation period after each exercise. Your exercise score is the lowest amount of reps in any given interval. Your total score is the sum of all your exercise scores.
Sheena, Danielle, Hollie, Bex, Mrs M, EJ, Joey Muscles, AW, Tim, Colin B, Ced, Max, Alex, Kyle, Joel, AB and Tony.
Want to join in? IT'S NOT TOO LATE!
After FGB5: The Seattle Marathon (and 1/2 Marathon) is on 11/28. Adam is going to start an Endurance Program soon to prepare those ready and willing to participate! Details soon...
Team FCF is back after an amazing day in North Plains, Oregon. A number of gym folk came by in full force to stomp the Warrior Dash- a trail 5k run through water, mud, uphills, downhills, over logs, haystacks and fire!
more pictures to come!
Cedric smoked the run with a 23:22. Everyone else did amazing well- especially Garit, Colin B, Ced, Jonny Wally, Max and Adam who were rocking some killer outfits. Check out the rest of Sunday's results here!
your favorite American and Jamaican
----
WOD
using the "21" protocol:
OH bumper lunge, 20/15kg
situps
We encourage high fives in the gym all the time. We build our community by giving it our all each and every time. Jogo Gym showed us this video about high-five ettiquitte a while ago:
Jackass 3 is coming out and here's a gnarly high-five (post commercial):
The training method we employ at our facility is based basic human movement- things like
squatting - moving from a standing position to a seated position (or visa versa)
pushing - moving yourself away from something, or pushing something away from you
pulling - moving yourself closer to something, or moving something closer to you
bending - closing the big angle of your body (getting your torso closer to you lower body)
straightening - opening the big angle of your body (moving your torso away from your body)
We practice these movements many times throughout the week so that you may thrive in the activities of your everyday life. Cleaning a barbell then pressing it overhead is definitely different from picking up a heavy object from the ground and putting it on a high shelf, but only if you look at the items. The application of force is the same. Let's practice that and train these inherent movements, not muscles.
Below is a video of one of the greatest boxers that ever lived, who excelled at using the basics:
----
WOD
AB's Quarter Century
as far as you can get in 25 minutes:
10 muscle-ups
20 handstand pushups
30 cresent toes-to-bar
40 pistols
50 jumps OVER a box, 24/20"
60 clapping pushups
70 overhead bumper walking lunges, 20/15kg
80 one-arm dumbbell push press, 50/35#
90 one-arm kettlebell swings, 24/16kg
100 burpees
Who loves it and who groaned and felt a little queasy just reading that?
When we were kids, we all loved it. We ran everywhere, chased each other, raced, and had grown ups telling us to stop all the time. Most of us listened. Some of us are better at it than others, some of us never stopped running everywhere. (They're called Kenyans, they win all the marathons)
The good news and honest truth is that running is a skill, which means it can be improved. Get faster, go farther, use less energy. You might even find yourself liking it again, or maybe just hating it less.
Remember: "You don't stop playing because you get older, you get older because you stop playing"
Do you like endurance? Adam is about to start a huge endurance program for those who compete and those who just want to better at running. Who's interested?
It's getting cold- do you have some FCF gear to keep you warm?!
in the office
$20 American Apparel tee-shirts (adult and classic girl in Army, Eggplant, Asphalt and Teal), $50 American Apparel pullover hoodies (in Asphalt). If you want one sent let us know!
not for time, but for form:
1 total minute in a handstand (or 10 handstand pushups)
20 burpees (stand, hands down, kick back into plank, pushup, jump to flat feet, jump)
30 deep inhales, the last half using a hard breath (hiss) during the exhale
40 dislocates with something OTHER than a dowel
50 pushups, each rep switching up the hand position/style
60 dynamic kicks (15 forward, 15 back, 15 out, 15 across) both legs
70 overhead lunges with something awkward
80 situps, also with that awkward something
90 jumps to something at least 6" above your tallest standing reach
100 HONESTLY AMAZING squats
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Fight Gone Bad 5 takes place on Saturday, September 25, 2010.
The event can take place at any CrossFit Affiliate facility between 6am and 4pm.
The event format is the Fight Gone Bad CrossFit format:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Awards are given on Individual, National, and Regional levels.
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.
They will break up the workout into levels. The four divisions are:
Class A: Standard Men = 35kg push press and sumo deadlift high pull, 20# wall- ball and 20" box jump Class B: Modified Men/Standard Women = 25kg push press and sumo deadlift high pull, 14# wall-ball and 20" box jump Class C: Intermediate = 16kg push press and sumo deadlift high pull, 8# wall-ball and 20" box jump (step-ups are okay)
We will be participating at Urban CrossFit this year. For Saturday's post I'll list who we have as acting victims participants. Sign up on the whiteboard if you haven't done so yet.
Who's ready for a specific Strength Program? We are working out some details to figure out a plan for those who want to increase their absolute strength as well as gain muscle.
Conversely who's ready for an Endurance Program? Maybe something to prepare you for the Seattle Marathon or Half-Marathon?
----
WOD
for max reps:
5 minutes hang power cleans, 35/25kg
5 minutes double unders
3 minutes hang power cleans, 35/25kg
3 minutes double unders
1 minute hang power cleans, 35/25kg
1 minute double unders
----
“You’ve got to find what you love. And that is as true for your work as it is for your lovers. Your work is going to fill a large part of your life, and the only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. And, like any great relationship, it just gets better and better as the years roll on. So keep looking until you find it. Don’t settle.”
Thanks to our FCF Geek Squad, we will soon be implementing a new RSVP system to display class sizes. While we have not made this a requirement in the past, it will help all of us if everyone uses it. You can sign up for classes up to 7 days in advance, and will help us prepare for all of you hungry athletes! We will explain how to use this next time you're in class, or shoot us a note at info@foundationcrossfit.com.
Class rsvp closes 15 minutes prior to the start of class. (Please keep in mind that Monday, September 6th is closed for the Labor Day Holiday. We will run Monday's schedule on Tuesday.)
This will only be effective if all of our athletes use the system, so please do so!
When rolling your muscles, find a knotty area and hold it there until the pain/discomfort dissipates. Usually this takes 40 seconds of more, or 10 deep breaths. The first muscle response will be to contract and protect from damage. Eventually you'll feel the knot start to relax, and this is where you will get the most benefit. Use a roller for stretching before workouts, a lacrosse ball to get in deeper after workouts.
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
