Thursday, May 31, 2012

What's for breakfast?

For those participating, how's The EAT Better to LIVE Better Challenge going?
Think about this: How often do you eat during your day? Every 3-4 hours, every 5-6 hours? What is the longest span that you typically wait between meals? Now consider this: How long is it between your last meal of the night and the first meal the next day? 
There is a reason our first meal of the day is called breakfast. Literally speaking, you are breaking the fast since your previous meal the night before. For some, this can be 12 hours or more (unless you’re a sleepwalker that loves to have healthy midnight snacks). 
Your body is still hard at work while you are sleeping. It’s busy repairing muscle fibers, replenishing nutrients, and strengthening your immune system. It does this while the body is at rest, with very little movement or strenuous activity. By the time you wake up, your body is literally out of fuel. How can you exercise, let alone think, when you’re hungry? Sure, coffee/caffeine gives you that little boost of energy, but the useful fuel your body needs comes from a healthy breakfast.
Read the rest of the article here.



CFG Regionals Individual Event 6

for time:

3 rounds of
7 deadlifts, 157/100kg
7 muscle-ups


3 rounds
21 wall ball, 20/14# to 10'
21 toes-to-bar


100m farmers carry, 200/140#
28 burpee box jumps, 24/20"
100m farmers carry, 200/140#
3 muscle-ups

Post time to whiteboard.


Watch the highlights of this WOD from this past weekend's Northwest Regional:


Wednesday, May 30, 2012

+2 more joined!

Philip and David K

These two studs joined the muscle-up club a while back... now we're onto Page 4!



Death By Split Clean

On minute 1 do one split clean. On minute 2 do two split cleans. Continue until you are "caught" by the top of the minute. Post load and minutes completed to whiteboard.


CrossFit Flashback! - CrossFit 206

My first official WOD also happened at CrossFit North way back when. Rad times.


Tuesday, May 29, 2012

Memorial Day 2012

Hope you had a great Memorial Day!

Just wanted to take this time to thank all those in our military forces, both past and present.

Father Bueno, Brother Bueno, and Nephew Bueno

Thank you.



establish a heavy load using the following complex within 20 minutes:
power snatch
power snatch from below-knee
squat snatch from below-knee

Once the bar leaves the ground, it cannot touch the ground until the complex is complete. Move well and with heavy loads.


10-to-1 reps for time:
kettlebell snatch
kettlebell lunge

Rx = 24/16kg. Carry the kettlebell in overhead, rack, or suitcase position. Post loads used and time to whiteboard!



Sunday, May 27, 2012

NW Regionals 2012!

Such an inspiring, exciting, and epic weekend. Our Northwest CrossFit community is so on point. More pictures to come!

Click to enlarge:

the venue and the limited edition shirt

Judges in the cattle shoot 

Athlete's briefing

the one and only Fitness Lonnie




for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

If you have a 20# weight vest, wear it. Running a mile starts and ends the workout. Partition the reps of the pullups, pushups, and squats as needed. A good strategy is doing a 20-round "CINDY". compare to 26FEB2010. Post time to whiteboard.


This past weekend was the 2012 Regionals. The Top 3 finishing Individual Men, Individual Women, and Teams would be heading down to Carson in July for the Reebok CrossFit Games.






Friday, May 25, 2012

The Foundation Run Club Details

CrossFitter’s checklist:
  • Punish heavy weights - check ✔
  • Bad-ass pull-ups - check ✔
  • Sweeeet muscle-up - check ✔
  • Handstand pushups all day - check ✔
  • Rope climb upside down & backwards - check ✔
  • Run 30 minutes at a faster than glacial pace without stopping - che... ummm... SAY WHAT?!

Seem familar?

As CrossFitters we routinely work on the skills that elude us in order to become more proficient at them. Here's a quick quiz (answers at the end):
    1. How do you become a more proficient at backsquatting and keep hitting backsquat PRs?
      a. Buy lifting shoes
      b. Look fierce when Pao, Tony or AB has a camera in their hands
      c. Cook with coconut oil
      d. Backsquat more often
      e. None of the above
    2. How do you develop a strong kipping pull-up?
      a. Buy Inov-8 230s
      b. Hydrate naturally with coconut water
      c. Gummy bears!
      d. Build strength in the pullup, practice the kip, put it all together and... BOOM shakalaka
      e. All of the above
    3. How do you build endurance, run faster & more efficiently?
      a.  Avoid running like gluten & processed carbs (unless they're really short runs)
      b. Lots of pasta & carbs
      c. Buy some Five Fingers, then drive to Green Lake, park your car and decide to have Mexican food instead.
      e. Double up on Answer 'b'.

*Correct answers are 1. a, 2. c and d, 3. d

The Run Club starts Tuesday, May 29th! Sessions will be ongoing, Tuesdays & Thursdays at FCF, and Wednesday at SLU. The goal of run club is simple - to work on improving running skill, speed, endurance & enjoyment! How? By running, of course!

Upcoming Schedule:

  • Tuesday 5/29: 7am, 6:30pm @ Foundation CrossFit
  • Wednesday 5/30: 7am, 6:30pm @ Foundation Athletics
  • Thursday 5/31: 7am @ Foundation CrossFit
  • more to come!

Email with questions! You'll be running with Orin, Seth, Leslie and Mario!





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

13 minute cutoff. Rest 5 minutes, then


for time:
150 wall ball shots, 20/14# to a 10/9' target

compare to 29APR2011.


Health Benefits of Epson Salt Baths - Care2

Does anyone else supplement with Magnesium this way?


Thursday, May 24, 2012

Participating or not, have you seen the nutrition challenge blog?




1/4 "ANGIE"

for time:
25 pullups
25 pushups
25 situps
25 squats


for time:
2k row

Post times to whiteboard!


I spend a few hours a day reading and trying to expand my knowledge, reading articles, news reports, and fun stories. A lot of the times I'll find debates/arguments and do my best to study both sides to see what I agree with more. Enjoy a couple of things for weekend/downtime reading. But really, you should be at Regionals in Puyallup.


Wednesday, May 23, 2012

Do you like coconut water?

O.N.E. Coconut Water came by to help us out with the Kickoff Party this past weekend. Lee and Kristina sure were exited.

Lee T & KB

Also: The Foundation CrossFit Run Club starts next Tuesday!



every minute on the minute for 15 minutes:
2 squat cleans


max reps in 60 seconds:
seated press, 20/15kg

Post load for cleans and reps for presses to whiteboard.



Who else is planning to go watch the Northwest Regional for the 2012 CrossFit Games this weekend? I'll be judging! The schedule is as follows:

  • 7am first volunteer shift arrives
  • 7:15 gate opens
  • 7:30-8am team check in
  • 8-8:30 individual athlete check in
  • 8am MANDATORY judges briefing
  • 9am MANDATORY Athletes briefing
  • 9:45 opening ceremonies
  • 10am Team Event 1
  • 11:10 Women's Event 1
  • 12:00 Men's Event 1
  • 1:25 Team Event 2
  • 2:35 Women's Event 2
  • 3:45 Men's Event 2
  • 5pm Finish

  • 6:45 first volunteer shift arrives
  • 7am gate opens
  • 7:00 MANDATORY judges briefing
  • 8am MANDATORY athletes briefing
  • 9:00 Team Event 3
  • 10:00 Men's Event 3
  • 11:00 Women's Event 3
  • 11:55 Team Event 4
  • 1:40 Men's Event 4
  • 3:55 Women's Event 4
  • 5:30 Finish
  • 6:30-8:30 volunteer appreciation social.

SUNDAY 5-27-12
  • 6am first volunteer shift arrives
  • 6am gate opens
  • 6:30 MANDATORY judges briefing
  • 7am MANDATORY athletes meeting
  • 8:00 Team Event 5 - women
  • 8:50 Women's Event 5
  • 9:50 Team Event 5 - men
  • 10:40 Men's Event 5
  • 12:15 Team Event 6
  • 1:00 Women's Event 6
  • 2:45 Men's Event 6
  • 4:35-4:55 Awards

What to expect at The CrossFit Games North West Regional:

Exciting competition! Entrance fees: 3-day pass $25, Single-day pass $10, kids 12-and-under are free. An indoor, climate controlled setting. Bleacher type seating. Three food vendors including Premier Services (hamburgers, chicken breasts), Longhorn BBQ (ribs, chicken, pulled pork, green salad, green beans), COFFEE. A large vendor area complete with apparel, equipment, and items necessary for ever CrossFitter. A kids area including activities for kids of all ages, including bounce houses. Spectator Challenges- CrossFit activities with leaderboards, bragging rights, and prizes. On-Site medical staff. Daily DJ - he takes requests! Free and close parking, in and out privledges. Tons of outdoor space in case the weather is nice

Pets ARE NOT allowed at the Puyallup Fairgrounds, except service animals. SMOKING is in designated areas only. (Andrew's note: WHO THE FCUK?!)

You are welcome to bring coolers, food, and drinks into the Showplex!

If you've been saving up for a pair of the CrossFit Reebok shoes, now's the time to see and test them out!


Tuesday, May 22, 2012

CrossFit For Hope 6/9

CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

We will run "CrossFit for Hope" on Saturday, June 9th 12pm @ Foundation Athletics. We will gather athletes from both FCF and FA to team together to help the fight. Contributions can be performance-based pledges or donations for participants and affiliates. We'll keep track of the athlete performances and donations for each individual.

Register here: and choose "Foundation CrossFit" as your Affiliate. Bring your friends, bring your family, and work out for a cause!

For more information, visit the website for more info or contact one of the trainers!

All FCF and FA Athletes are invited to participate!


3 rounds for total max reps:
  • 60 sec burpees
  • 60 sec power snatch, 35/25kg
  • 60 sec box jump, 24/20"
  • 60 sec thrustser, 35/25kg
  • 60 sec chest-to-bar pullup
  • 60 sec rest
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.

You ready to help?




3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 07FEB2012. KBS are perfectly vertical. Post time to whiteboard!


The Eat Better to Live Better Nutrition Challenge begins today!


Monday, May 21, 2012

Nutrition Challenge Kickoff Details Here!

Eyes should stay in one spot throughout the duration of a movement. In the OHS, sight should stay locked forward.



establish within 30 minutes:
overhead squat 1RM


5 rounds for time:
10 hand-release pushups
10 push press, 45/30kg

Post weights and time to whiteboard!


Big thanks to everyone who showed up on Saturday!! If anybody is interested but couldn't make it, here's the info for the start of the challenge. Hope you all have been mentally preparing (and food prepping)!

The Eat Better to Live Better Challenge is here! Here is what you missed at the Saturday information session:

The five week challenge starts today Monday, 5/21. What are our guidelines? They're pretty simple- we want you to focus on eating real food: meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. For the newer athletes, we will start off easy and remove certain types of foods weekly and for the experienced athletes, we will be challenging you to be as a strict as possible.

To register follow this link:

We will send you your username and password to access the site. The $35 registration feel will account towards your special edition t-shirt and also weekly prizes through out the challenge. We are requiring you to journal your food for the first two weeks. To keep you engaged we will also have mini-challenges each week with up to five winners, and at the end reward a Spirit of the Challenge award!

We would like you to submit a "before" photo as well. Please send them to with a front, side, and back view. Gentlemen, shorts only. Ladies, sports bra top and shorts. These will be kept private. Please send them by Tuesday night 5/22.

Any other questions or concerns, please do not hesitate to contact us.

Thank you and we look forward to going on this journey with you!

The Nutrition Challenge Team
Foundation CrossFit | Foundation Athletics


Friday, May 18, 2012

Herman says Bike to Work!

Remember that Foundation CrossFit is CLOSED ALL DAY TOMORROW (Saturday).

Instead we will run a 9am, 10am, and 11am CrossFit class at Foundation Athletics for you, followed by the EAT Better to LIVE Better Nutrition Challenge Kickoff Party! Guardian Krav Maga will also take place at 11am in the back.

An oldie, but goodie:



HERMAN'S 25th (+60mo)

as many rounds as possible in 25 minutes:
15 weighted step-up, 25/15kg @ 24/20"
10 knees-to-elbows
5 ring dips
1 rope climb

Weight yourself for the step-up using bumper plates, kettlebells, dumbbells, and or change plates. Be creative! K2E may be done on bars or rings. If you cannot ring dip, you will do med ball pushups. Learn more rope climb progressions: Example AExample B, Example C, Example D, Example E.


Did you know that today is Bike To Work Day?

from Madge:
Bike to Work Day is a great time to try out bike commuting for the first time, or to start off for the summer. Over 20,000 people are expected to participate in Seattle, demonstrating the high demand for cycling conscious transportation planning. There will be stations around town to pick up swag, bike advice, and treats. Depending on your commute it can be faster, cheaper, more fun, or totally hardcore.
Done. We are also currently working on a better bike parking situation for both gyms.


Thursday, May 17, 2012

Colin: 400 WODs

What an efficient journal. What an awesome achievement. We're starting something special for benchmarks like these.

How many workouts have you done at FCF?



establish within 20 minutes:
floor press 3RM


3-2-1 minutes for max reps:
double under

Post results to whiteboard!


Nike's Dimpled Tracksuits Could Help Athletes Shatter World Records at This Summer's Olympics - Gizmodo

Will you be watching this summer's Olympics with a newfound respect for sports like weightlifting, gymnastics (still rings), and the Omnium (cycling)?


Also: Arena Proposal is Game-Changer That Makes Seattle Truly Major League - Seattle Times

Just when Shawn Kemp and Jason Reid do an in-store signing of Sonicsgate today at the downtown Costco, this news comes. Hope is back. Don't let us down, Chris.


Wednesday, May 16, 2012

Ido's Status Update

I don't know if you guys follow Ido Portal or not, but he put this up on his facebook wall a couple of days ago.

He's been a force in the newer age health and fitness world for a while, pushing for activity coupled with clean, fresh nutrition. A lifestyle that could be proved, that wasn't just a fad. He's also a super badass. A majority of my hand balancing skill is from him, and is someone I respect heavily.

Click to enlarge:

Is this you? Was this you at any point?

The Eat Better to Live Better Nutritional Challenge Kickoff Party is this Saturday at 12pm at Foundation Athletics/ CrossFit SLU. If you cannot attend, the details will be posted here on the blog.

In preparation of the event, Foundation CrossFit will be closed Saturday. 9am, 10am, and 11am CrossFit classes will be held at Foundation Athletics (at no additional cost). Guardian Krav Maga will run at 11am in the back of the facility.

Any questions? Ask and we'll answer in the comments.



do the following complex for max load within 20 minutes:
- power snatch
- power snatch (just above knee)
- hang power snatch
- snatch balance*

All four exercises must be completed in one attempt before moving on to heavier weight. Snatch balance is not a pressing or heaving snatch balance. Speed under the bar, please! Your max is determined by how quickly you turnover the bar and the pull underneath.


every minute on the minute for 10 minutes:
3 muscle-ups

We want strict muscle-ups: control lean and arms fully locked with turnout on top of the rings.


Your moment of Zen:

Terry Crews - Euro Training by lemanssport71


Is Terry Crews ever NOT oiled up?


Tuesday, May 15, 2012

Battles & Ships



BATTLESHIP: The Board game

(No, really, we're playing the game in teams)

The groups will secretly coordinate and place their fleet strategically on a 10x10 grid. Team leaders determine who goes first by playing Rock Paper Scissors.

The game proceeds in a series of rounds*. In each round, each group's turn consists of announcing a target square in the opponent's grid which is to be shot at. If a ship occupies the square, then it takes a hit. Then team's opponent announces whether or not the shot has hit one of the opponent's ships- if it has the team will perform the reps and exercise required. If it does not, then the firing team will do the appropriate amount of burpees as a group. The opponent then fires a shot at the first team's ships. When all of the squares of a ship have been hit, the ship is sunk.

After all of one team's ships have been sunk, the game ends and the other team wins! Weeeee!

Ships (Size) & Exercises

- Carrier (5) = 20 wall ball shots, 20/14#
- Battleship (4) 7 shoulder-to-overhead, 60/45kg
- Submarine (3) 10 kb swings 32/24kg
- Destroyer (3) = 20 pullups or 7 muscle-ups
- Patrol Boat (2) = 800m run

Misses will cost the entire group burpees. Trainers will determine exactly how many each individual will perform at the start of the WOD. If the game is over quickly, you can play again!

* Can also play the Salvo variation of the game, where you get to fire off as many shots as you have ships per turn.

We have 10 guest passes to a free screening tonight (7pm) at Pacific Place. Each pass admits two people. First 10 commenters get the passes, and you should get there early for seats!


The Game:

The Movie Trailer:


Monday, May 14, 2012

The Away Team

Hope everyone enjoyed the beautiful weekend! The sun is finally breaking through the clouds and summer is coming, which can only mean one thing: it's time to take all the training you've done inside the gym, go outside and show off your new skills (and have some fun while you're at it). The FCF Away Team (that's you!) is gearing up for a number trail runs and obstacle courses this summer. We've already got three big events planned:

Run For Your Lives on Saturday, August 4th:
A 5k obstacle race with an apocalyptic twist. While jumping through a bunch of unknown obstacles you'll be chased by a horde of zombies! The goal is to make it through the race without the zombies
eating your brains, or more importantly, grabbing your "life flags". And to get as muddy as possible in the process.

The Warrior Dash on Sunday, July 22nd:
FCF's original dirty trail run, this is our 3rd year at the Warrior Dash. It'll be as fun as ever and we're expecting to see a huge gang of FCFers there. The event is in a new location this year, but you can be sure there will still be a chance to get muddy.

Tough Mudder (Saturday, September 29th):
Think a 5k obstacle course is too easy? Then how does an 11 mile trail run with obstacles designed by the British Special Forces sound? Hardcore enough for you? We'll be ending Seattle's summer in style with this intense race. This is the first year the Tough Mudder has been in the northwest, so it's going to be a new challenge for everyone.

If you've got questions about any of the events, let us know on Facebook, in the comments here, or at the gym. And if there are any other events that you're interested in*, let us know and we'll get the Foundation CrossFit Away Team to join you! The FCF Running Club will start soon, too!

- Colin
Captain of the FCF Away Team

* Like the Color Run yesterday! Congrats to all those who participated!




for time:
1 squat clean, 85/60kg
10 handstand pushups
2 squat clean, 85/60kg
9 handstand pushups
3 squat clean, 85/60kg
8 handstand pushups
4 squat clean, 85/60kg
7 handstand pushups
5 squat clean, 85/60kg
8 handstand pushups
6 squat clean, 85/60kg
5 handstand pushups
7 squat clean, 85/60kg
4 handstand pushups
8 squat clean, 85/60kg
3 handstand pushups
9 squat clean, 85/60kg
2 handstand pushups
10 squat clean, 85/60kg
1 handstand pushups

Originally posted on 25APR2012. In the hspu, the head must travel below hand-level, either using parallettes, bumper plates, or rings. Post results to whiteboard!


WOD Demo with Trident CrossFit:


Friday, May 11, 2012

WOD Demo w/ FCF

We accidentally added up all rounds for our scores at the end!




as many rounds as possible in 3 minutes:
3 power cleans, 60/45kg
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Compare to 28DEC2010. Post rounds completed per cycle to whiteboard!


The Whole9 Five Movement Series

"If you could only perform five exercise movements for the rest of your life, which five would you do? This was the question we recently posed to twelve of the most widely respected fitness experts and strength and conditioning coaches – assuming their clients’ goals were general health, fitness and longevity (and not a specialized sport). The answers we got back were intelligent, well reasoned, and sometimes surprising. (And yes, some responses pushed the limits of just choosing five movements – but we let those slide.)"
What would your five be?


Thursday, May 10, 2012

Yoked Out

Amanda walking the yoke at Foundation Athletics.



9-7-5 reps for time:
squat snatch, 60/45kg

Compare to 29AUG2011. Post results to whiteboard.


The Physics of the Hulk's Jump -

Did you see The Avengers yet?!


Wednesday, May 9, 2012

Shake! Fold!

  • Shake 12x
  • Fold (and wipe until dry!)
Extra notes:
  • "Interstitial suspension": folding the paper allows water in between the sheets.
  • 13,000,000,000 lbs of paper towels used by Americans every year
  • Using 1 paper towel per person per day means we could save 571,230,000 lbs/year.
Anyone happy that we installed high-powered hand dryers in our bathrooms??



establish within 20 minutes:
a heavy 3-rep clean pull


tabata L-sit (in support)
tabata top-of-pullup
tabata front squat, BW/.7BW
tabata pullups
tabata pushup

Post front squat, situp, and pushup scores to the whiteboard.


The 2012 Bumbershoot Lineup!


Tuesday, May 8, 2012

FCF presents... Guardian Krav Maga

The inaugural class of Guardian Krav Maga this Saturday 12:00pm at Foundation Athletics/CrossFit SLU.

click to embiggen the badassery

The official hand-to-hand combat system of the Israeli Defense Forces Krav Maga was born out of mob violence and Nazi aggression at the onset of World War II. And similar to CrossFit's methodology, it is continually tested in the real world: on the battlefield and in the streets. It is also the preferred system for the U.S. Military and other law enforcement personnel.

Krav Maga is a reality-based self-defense system; it's not a traditional martial art- no katas, no rituals, no nonsense. Krav uses simple principles and instinctive movements designed to teach real self-defense in the shortest possible time. Our students learn to defend against strikes, chokes, grabs, as well as weapons such as guns, knives and sticks, both against individual attackers and groups. We teach people to function during the stress and shock of a sudden, violent encounter.

Classes will be held at Foundation Athletics, most Saturdays, at 12:00pm. $15 per class, pay as you go. Train when you can, donʼt if you canʼt.

Know what the best part about making the first class is? Itʼs everyoneʼs first class! Come 15-20 minutes early for registration and waivers. Youʼll need groin protection real soon- if you donʼt have it for the Day 1 itʼll be okay, but by class three youʼll definitely want it. (That includes you ladies, seriously.) 

Questions? Shoot an email. Full scale launch of Guardian Krav Maga coming soon!

Adam Wenzel
KMG Certified



establish within 12 minutes:
press 1RM

establish within 12 minutes:
push press 3RM

establish within 12 minutes:
push jerk 5RM

compare to 2010OCT12. Post results to whiteboard.


You guys have been hankering for our next nutrition challenge and we have some concrete details to share!

Gear up for summer by participating in our five-week (5/21-6/23) Eat Better to Live Better nutrition challenge.

An informational session held at Foundation Athletics at 12:00pm, Saturday the 5/19. A potluck will follow.

Learn more about the challenge and the guidelines, and ask questions. The interested will also have the opportunity to officially register ($35) then and there and take your optional "before" photo. Don't worry, the info session is completely free and everyone is welcome to join. Additional details to come.

If you're interested and want to be placed on our shortlist, please email


Monday, May 7, 2012

Moonboots: Certified

Congrats to Moonboots for getting his Level 1 cert this weekend at Rainier CrossFit.

click to enlarge

Anyone else spot the other Foundation CrossFit shirt?!



establish within 20 minutes:
front squat 1RM


30-20-10 reps for time:
box jump
slam ball

Begin each round with a 400m run. 12:00 time limit. Post results to whiteboard!


Anyone down for a Freestyle Connection/Gymnastics WOD seminar this June?

Carl, Tony, AB, Kelly, AW, Andrew V

  • Carl Paoli @ Kitsap CrossFit (Poulsbo, WA)
  • Sunday, June 17th at 9am
  • 8-hour seminar for $250

More info and registration link here.


Friday, May 4, 2012

FCF's Very Own Olympian

Jo in the Flying Lap – World Championships, Melbourne Australia


I am very proud to announce Foundation CrossFit’s newest Olympian! Jo has been named to the 2012 New Zealand Olympic Team to compete in London this summer. New Zealand selected 5 women and 9 men to represent them in track cycling. This will be Jo’s 3rd Olympic competition but the first on the track. She competed in the road race in Athens and Beijing. After Beijing she made the decision to switch her focus to the track and the Omnium which is a brand new event for the London Games.

It is the Decathlon of cycling - 6 different events over two days lowest sum of all the placings wins. The events are:
  1. Flying lap. Timed event, one rider at a time, one lap around the track with a rolling start.
  2. Points race. 80 laps, all competitors on track at once, sprint every 10 laps for points 5,3,2,1. 20 points for lapping the field. Highest points total wins.
  3. Elimination race. Also called the “Devil” which is short for “devil take the hindmost”. All riders on the track at once, every other lap the last rider across the line is removed until there is only one left – the winner. (Jo’s specialty)
  4. 3,000 meter pursuit. Timed event. One rider on each side of track, ride 3,000 meters (12 laps) from a standing start for time.
  5. Scratch race. 40 laps, all competitors on track at once, first one across the line wins.
  6. 500 meter time trial. Timed event, one rider on each side of track, ride 500 meters from a standing start for time, lowest time wins.
Jo finished 7th in the Omnium at the 2012 World Championships a few weeks ago in Melbourne advancing a couple of places from last year’s 9th. After a slow start with a not so great flying lap she was in the position of playing catch up for the rest of the competition but she rode strong from that point on and even had PB in the very last event - the 500 meter Time Trial. She left some room for improvement so it will be exciting to see where she comes out this summer in London.

Jo will even be in Seattle training for a couple of weeks this month after 6 months abroad. Lifting and CrossFit will certainly be a part of that training so if you see her in there be sure to push her extra hard!
84 days to go – need to make every single one count!


Jeff P.



HAPPY STAR WARS DAY... May the Fourth Be With You!


for time:

3 rounds of:
20 kettlebell swings, 24/16kg
20 burpees

3 rounds of:
5 muscle-ups
25 box jumps, 24/20"
100m kettlebell farmer's walk, 24/16kg
50 double unders
30 shoulder-to-overhead, 60/45kg
100m kettlebell farmer's walk, 24/16kg

Kettlebell swing should end perfectly vertical. Burpees will end when clapping mid-air with a perfectly vertical body. Muscle-ups must start with arms fully extended and end with a turnout on top. Box jump is Games' standard. Shoulder-to-overhead may be a press, push press, jerk, thruster, etc. Post times to whiteboard!


Howard Shultz Gave Out $3.50 Starbucks Gift Cards: An Insider's Notes On the Shabby Death of The Seattle SuperSonics - Deadspin

additional reading/watching (especially if you haven't seen it before) for this weekend...

SONICSGATE: Requiem For a Team


Thursday, May 3, 2012

Luon Shadows

Melissa F

The rings move with your momentum if you build any, and are therefore "easier" when performing knees-to-elbows. Although using a bar with just the proper amount of kip will be more efficient.

Do you prefer the rings or the bar for your knees-to-elbows?



for time:
400m run
21 overhead squats, 70/45kg
42 knees-to-elbows
400m run
15 overhead squats, 70/45kg
30 knees-to-elbows
400m run
9 overhead squats, 70/45kg
18 knees-to-elbows
400m run

No racks permitted for the OHS. Use either a pair of high rings or a pullup bar for k2e. Post results to whiteboard.


Check out tomorrow's WOD demo by Foundation CrossFit Media (Pao, Tony and me) did for last Friday's deadlift workout.


Wednesday, May 2, 2012

2012 Regionals WOD #2




CFG 2012 Regionals Individual Event #2

for time:
2k row
50 pistols, alternating
30 hang cleans, 100/60kg

Watch the video above for standards! Hang clean may be received in either squat, power, or split position. Remember to pull yourself under. Post results to whiteboard!


Foundation CrossFit demos "THE CHIEF" -


Tuesday, May 1, 2012

Dude Pullups

Hanging out at the CrossFit Gymnastics certification at SnoRidge CrossFit last year.




weighted pullup 7x1

compare to 2011JUL19. Post results to whiteboard!


Five Embodied Metaphors That Actually Foster Creative Thinking - io9 (via Pao)