Friday, July 29, 2011

Ready!

The 2011 Reebok CrossFit Games are here.


Stream live from games.crossfit.com!

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WOD

"CHELSEA"

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

compare to 10DEC2010.

Post your score to comments!

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Keep your eyes on the stream for us and see you next week! Until then BCS and Brady are in charge!

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Thursday, July 28, 2011

Hammy Pulls

the birthday boy!

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WOD

Jeff P.'s 53rd

for time:
2 laps around the block
53 kettlebell swings, 16/12kg
53 knees-to-elbows
53 thrusters, 40/25kg
53 front squats, 40/25kg
53 box jumps 24/20"
2 laps around the block

Wish Jeff a HAPPY BIRTHDAY and post your time to comments!

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The skill from yesterday:


Who's hammies are super sore?


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Wednesday, July 27, 2011

The Boz



"Don't think you'll get any shit past me."

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WOD

"EBERT"

5 rounds for max reps:
handstand pushups
weighted pullup, 25/15# dumbbell

compare to 08FEB2011.

Post score to comments or BTWB.

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The CrossFit Games Update: Three Days Out

Exciting!

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Monday, July 25, 2011

Schedule Changes

If you haven't already heard, this weekend is the 2011 CrossFit Games! Because your beloved trainers are heading down to California to cheer and witness the glory*. Unfortunately that means this weekend's schedule will be lightened.

  • Thursday 7/28: All classes will run as scheduled
  • Friday 7/29: 6am/7am/4:30pm/5:30pm/6:30pm/7:30pm
  • Saturday 7/30: All classes will run as scheduled
  • Monday 8/1: 6am/7am/4:30pm/5:30pm/6:30pm/7:30pm
  • Tuesday 8/2: All classes will run as scheduled
As always, our RSVP calendar is up to date, and it is your duty to RSVP!

Additional notes:
The 8am and 10am classes have been removed from the schedule. And for those looking to get a head start on the weekends, we are intermittently closing the 7:30pm Friday class. Check it!

*You can watch the games live on the official website. ESPN3 will also be airing it!

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WOD

for time:
100 deck squat burpees

Every 3 minutes on the minute, run/walk a 100m waiter's walk (20/10kg).

You must stand twice per rep: once to finish the deck squat and again to finish the burpee.

Post time to comments or BTWB!

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Today's skill


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Friday, July 22, 2011

New joint preparation

Our new wrist prep/warmup series:



Ha!

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WOD

deadlift 3RM

then

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

compare to 29APR2011.

Post load and time to comments!

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Homework for the weekend is to watch this highly informative video of Kelly Starrett of MobilityWOD do a presentation at Google:



Doesn't it all make sense? The bit about external rotation being one of our most powerful (and therefore default) movements was very enlightening.

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Thursday, July 21, 2011

CFG x FCF


Sean Lind of the CrossFit Gymnastics crew rocking an FCF tee

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WOD

handstand development

then

max bottom's-up kettlebell presses in 10 minutes

What weight could you get up to? Post results to comments!

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Another muddy obstacle race?! Who's up for another go at it?


Gladiator Rock'n Run in Kent on Saturday, October 29th. A 5k run with plenty of obstacles (listed on their site).

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Wednesday, July 20, 2011

Vino

Wine is one of the oldest alcoholic beverages on the planet (as early as 8000 years ago), and one of the healthiest of all available choices. Red being slightly better than white because of antioxidant and sugar content.


What's your favorite wine?

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WOD

for time:
2k row

then

max consecutive double unders

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The 2011 CrossFit Games are next Friday, Saturday and Sunday!



Is anyone interested in a live Streaming Party at the gym? BYOB + foodstuffs and enjoy the events projected onto one of the walls!

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Tuesday, July 19, 2011

Warrior Dash & Alki

This past weekend was the WA State WARRIOR DASH in North Bend. Just as fun as last year's event, we had a metric butt ton of athletes conquer the roughly 5k run with obstacles.

We didn't grab everyone, but here's a great post-run group shot taken by Tita:


I got a mouthful of mud towards the end! Still, awesome times with awesome people.

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WOD

weighted pullup 1-1-1-1-1

compare to 19JAN2011.

Post results to comments or BTWB.

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Plans this weekend? AW would like to announce an Open Invite Alki Beach Run:
Come join the Running Program this Saturday at Alki Beach as we experience different running surfaces and use loose sand to expose some pesky running faults. The weather should be really nice FINALLY! If people want, we can hang out and get a cold drink, and enjoy a beautiful day at the beach afterwards. (Oooooh, maybe hooverball or volleyball too!)
Let's meet at the gym at 1pm and get a carpool going. Parking at the gym will not be the coolest due to the Cap Hill Block Party, but shouldn't be that big of a deal. After all, you're CrossFitters! What's a couple blocks walking, right?

Monday, July 18, 2011

HBD Ryan

the infamous kicks

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WOD

backsquat 5RM

then

"MOONBOOTS"

21-18-15-12-9-6-3 reps for time:
push press, 40/25kg
jumps over the bar

Post results to comments or BTWB.

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Missed the Warrior Dash this weekend? Garit (aka GTR) wore his ContourHD to share his experience with everyone.



Recap of the event tomorrow!

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Strength on Rings

courtesy Essie

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WOD

"MARY"

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

compare to 05OCT2010.

Post score to comments or BTWB.

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Check out the skills and mastery of control here:



  • strict muscle-up to L-sit
  • planche
  • iron cross
  • handstand pushup
  • back lever

How many of these skills do you possess? How many do you want?

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Thursday, July 14, 2011

Packed shoulders


A sturdy shoulder position will yield way better results with your Turkish Get-up.

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WOD

"The Stuttering Turk" (Beta)

6 rounds for time:
5 floor presses, 24/12kg
5 overhead rolling situps, 24/12kg
5 overhead lunges, 24/12kg
10m waiter's walk
5 front squats, 24/12kg

SupeRx is switching sides each round.

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Check out the skills and mastery of control here:



0:17 strict muscle-up to L-sit
0:28 planche
0:39 iron cross
0:44 inverted hang
0:52 shoulder stand
0:53 to 1:01 pushup to handstand
1:08 showmanship!
1:18 back lever

Which of these skills do you possess? Which ones are now goals?

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Wednesday, July 13, 2011

Cuban Press

We use the cuban press as a shoulder (rotator cuff) strengthener.

It can be used with a barbell...

David E and Dave T

change plates...

Annie and Renee

and dumbbells...

Todd and Danny

The rotator cuff is made up of four muscles:

  1. Supraspinatus - a stabilizer and assistant to lifting your arm away from your body (pouring a beer into pint glass)
  2. Infraspinatus - a stabilizer and one of the strongest external rotators (snatch, clean, cuban press, starting a lawn mower)
  3. Teres Minor - a stabilizer and assistant to your Infraspinatus (helps start lawn mowers even more!)
  4. Subscapularis - a stabilizer and assistant to pulling your body up (pullups, rope climbs)
Get familiar. We could go into full detail, but the basics are fine for our application. We'll be showing you better ways to mobilize and strengthen this area in the upcoming weeks.


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WOD

for max loads:
1RM squat clean

then

4 rounds for form:
20 senders (over-the-box jumps), 20/12"
100m tire drag, 40/20kg
max handstand

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For C. Meter!



You may or may not see this in a skill session in the next couple of days...

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Tuesday, July 12, 2011

The Most Interesting Baby In the World

The Most Interesting CrossFitter In the World and his wife Ginger had a beautiful baby girl at 7pm on the dot!


Congrats to Ginger and Jason! Clara Diane Evans born July 7th, 2011.

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WOD

for time:
30 muscle-ups

or

for time:
100 pullups

compare to 12MAY2011.

Post results to comments or BTWB.

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BBQ season is here! Instead of buying the sugar and preservative-filled BBQ sauces in the store, try this primal version out:

via Mark's Daily Apple

Primal BBQ Sauce


Makes 1 cup of sauce
Ingredients:
ingredients 11
  • 1/3 cup (about 3 ounces) tomato paste
  • 2 tablespoons melted butter
  • 1/2 – 1 teaspoon hot sauce
  • 1 – 2 tablespoons honey
  • 2 – 3 tablespoons apple cider vinegar
  • 2 teaspoons tamari
  • 1/2 teaspoon mustard
  • 2 tablespoons water
  • 1⁄4 teaspoon ground allspice
  • 1⁄4 teaspoon ground cinnamon
  • 1⁄4 teaspoon ground black pepper
  • 1⁄2 teaspoon chili powder
  • 1⁄2 teaspoon paprika
  • 1/2 teaspoon onion powder
Instructions:
In a small bowl mix together tomato paste, butter, hot sauce, honey, vinegar, tamari, mustard and water.
In another small bowl mix together allspice, cinnamon, pepper, chili powder, paprika and onion powder.
spices 1
Mix the spices in with the wet ingredients.
Brush on meat before grilling or dip cooked meat into the sauce.
grilledmeat
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Window


The finishing touch to the overhead press is moving the face "through the window" of your arms.

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WOD

press 3rm

then

for best form:
100m sprint
10 ring rows

Rx = the bottom of the rings match the height of the box. Pull "below the boob".

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Banya 5 reopens tomorrow!


Read:
- banya
- Sweating For Your Health

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Thursday, July 7, 2011

Balls!

Event 3 and 4 of the 1st Annual FCF Field Day tested Speed and Power.

Stacey 

Our test for Speed was the "egg carry race" done with lacrosse balls. This required a solid position and navigation skills, as the field had many mounds and potholes. The catch was that after the 100m egg carry everyone went again, this time sprinting the same course backwards.



It was a close event, but The Killah Beez came out on top.

The test of Power came by a standing medicine ball throw. The ladies would throw a 14# and the men a 20#. Zeb demonstrated the different techniques to chuck heavy loads long distances effectively, then we had everyone try some attempts. We asked each team to put forth their best four (two ladies, two dudes) and they would get build on each throw. The team covering the longest distance would win.

So much energy..

... that Nate falls

It was a good fight for everyone, but High Until Noon dominated the Power event.

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WOD

max standing box jump

then

for time:
100 box jumps

Use half of your max standing box jump height for the 100. Every minute on the minute do 1 handstand pushup, 2 toes-to-bar, and 3 squats.

compare max standing box jump to 13APR2011.

Post height and time to comments or BTWB.

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Open Invite Trail Run This Saturday!

From Adam:

We'll be heading out to get some fresh air in the woods. It's not for time, it's for fun! The weather will be beautiful as we head to Coal Creek Park, which has historic mines, structures, multiple waterfalls and a creek. Everything is up to you, go at your own easy pace, walk the hills, don't do the whole thing (there's a smaller loop option at the first waterfall) or run as fast as you like.

We'll be meeting at the gym at 2pm and carpooling. Bring some water and maybe some snacks- it should be a fun time!

Wednesday, July 6, 2011

Crab of War

The first two skills we tested at the 1st Annual FCF Field Day were Cardiovascular Endurance and Strength.

We used a Crab Race Relay to test everyone' cardio:

Herman the Crab

And then the good ol' Tug of War to test their physical and mental will:

Inigo Montoya vs Killah Beez

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WOD

for max load:
5RM max pushup

then

as many rounds as possible in 10 minutes:
100m run
1 handstand pushup
10 second inverted hang
10 slam ball, 20/10#

compare weighted pushup to 22MAR2011.

Post results to comments or BTWB.

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STFU. I Bought Some Dang Coffee and I'm Never Leaving This Cafe - Gizmodo


Tuesday, July 5, 2011

The 1st Annual FCF Field Day


Did you miss out on Field Day? We tested out three team's abilities in the '10 General Physical Skills' and "High Until Noon" won out beating both the "Killah Beez" and "Inigo Montoya". Gnarly times, indeed.

We'll provide a recap of the entire event on the blog this week. Photos and video coming soon!

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WOD

"FIGHT GONE ERIC"

2 rounds for max reps, 120-second stations of:

  • kettlebell sumo-deadlift high-pull, 32/24kg
  • 2-for-1 wall ball shots, 14/8#
  • double unders
  • single dumbbell clean & jerk, 50/25#
2-minute after the first round.

Post score to comments!

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Annie decided to take on a 'Trader Joe's Challenge' on her website, Social Potato Chips. Check it out for awesomeness, including things like her guacamole recipe!


Best Guacamole Ever
Serves 4-6 (double recipe for more action)
+ 4 Large Avocados
+ 2 Roma Tomatoes
+ 2 Limes
+ 1 Jalapeno
+ 1/2 Red Onion
+ 1/3 Bunch of Cilantro (or one TJ’s Cilantro Pack)
+ 4 Garlic Cloves
+ Sea Salt
+ Pepper
+ Favorite bag of crunchy goodness.  My favorite is TJ’s Soy & Flax Seed Tortilla Chips.
You can also opt for two TJ’s Guacamole Packs instead, and add cilantro, red onion on side.Details:
Fresh veggies make me happy.
Chop tomatoes, red onion, cilantro, jalapeno, garlic, and prepare ingredients in a large bowl.  Please don’t forget to compost! (Tip: Dump garlic into food processor for a fast fix, and save your hands from smelly funk in case you need to get your swag on at your BBQ ;-) ).
Mix ingredients while adding chunks of avocado.  Squeeze lime with all your might, then sprinkle salt and pepper to your taste preference.  Tip: Keep the avocado seed.  It keeps the guac fresh longer, and prevents it from turning brown too quick!
Eat, be merry, and be the life of your party.  Now guac it out!  To browse recipes, simply click on the food tab at the top of page, orhere.  Enjoy!

Friday, July 1, 2011

The Dutchess


Happy bornday to the First Lady of Foundation CrossFit!

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"TEST 3"

tabata squats
max muscle-ups in 4 minutes

Total score = tabata score x muscle-ups completed.

compare to 18JAN2011.

then

"SHEEXA aka SHEENDY aka SHEENIQUA"

7 rounds for time:
25 double unders
10 burpees

Post results to comments!

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FITS Camp coming July 11th!



Reserve your spot: FITS@foundationcrossfit.com