Friday, June 29, 2012

Tomorrow's Throwdown


Remember spectators are totally welcome... and it's a potluck so bring something to share. The Nutrition Challenge is over so let's celebrate.

0900am: Registration, waivers, team construction
0930am: 1st WOD overview, warmup
1000am: First heat of 1st WOD
1130am: 2nd WOD overview, warmup
1200pm: First heat of 2nd WOD
0100pm: BBQ, Beer O'Clock, meet some new CF friends!
0300pm: GTFO

This isn't for competition- it's for fun! Have you registered with me yet? See you there!

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WOD

DOUBLE PYRAMID "HELEN"

for time:
1200m run
63 kettlebell swings, 24/16kg
36 pullups
800m run
42 kettlebell swings, 24/16kg
24 pullups
400m run
21 kettlebell swings, 24/16kg
12 pullups

compare to 24JUN2011.

If you were in the EBTLB Nutrition Challenge and/or if you plan to participate in tomorrow's Three Gym Throwdown, then you'll do

"HELEN"

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

compare to 22MAY2012. Post time to whiteboard!

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Use Your Damn Brain - Again Faster (via Mandy)

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Thursday, June 28, 2012

FCF Media Strikes Again!




Shout out to our brilliant Pao Sanchez, as well as Carl PaoliCaffĂ© VitaGAJ SeattleSeaTown Lax, and For The People NW.


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WOD

establish within 12 minutes:
1RM press

then

establish within 12 minutes:
3RM push press

then

establish within 12 minutes:
5RM push jerk

Compare to 08MAY2012. Post loads to whiteboard!

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The Three Gym Throwdown is this Saturday!

Remember to RSVP with an email here before Friday night 11pm, otherwise you'll only be able to spectate!

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Wednesday, June 27, 2012

Public Service Announcement: Workout Journals

To all those can't "find" your journal: STOP BUGGING OUT!

You might not be able to find it, but it doesn't mean you can't continue working out. We backup each whiteboard at the end of every day.
  • The shelf was recently purged of older notebooks, so your journal may have jumped shelves.
  • Sometimes other journals "eat" journals, so look for abnormally thick journals.
  • Make sure that you haven't something written on the spine. If not, ask for a trainer for a metallic marker.
  • YOU ARE NOT ALLOWED INTO THE OFFICE TO SEARCH FOR YOUR JOURNAL. There will be severe consequences to go rummaging on your own in there. If you owe burpees, you owe burpees. Be honest and pay up.
  • I have done it plenty of times, but if you can't find it leave me a note. If I find it on the shelf because you didn't see it, you owe me burpees.
  • YOU ARE NOT ALLOWED INTO THE OFFICE UNLESS INVITED. Had to say it again.
  • Finally, you are to follow the instructions of each trainer. If you have any particular problems, shoot us an email.
  • Above all, it's just about being there and doing the WOD. Have fun, work hard.


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WOD

for time:
2k row

then A or B

A

for time:
500m run
50 situps
400m run
40 situps
300m run
30 situps
200m run
20 situps
100m run
10 situps

B

"ANNIE"

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

You get your choice in the second part of the workout. Ideally we try to get some comparative data, especially if you participated in Eat Better To Live Better. Compare row to 24MAY2012, "ANNIE" to 25MAY2012.

Post times to whiteboard!

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Summer months are coming... which means colder drinks drunken!

What Causes Brain Freeze - io9

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Tuesday, June 26, 2012

Three Gym Throwdown


The Three-Gym Throwdown is this weekend! This means two things:
  1. Foundation CrossFit (Capitol Hill) will be closed.
  2. You should come to CrossFit SLU (South Lake Union) for your workout(s)!
This event is ONLY for members (past and present) of Foundation CrossFit, Rocket CrossFit and CrossFit SLU.

Registration and warmup starts at 9am. The first heat of the first workout starts at 10am sharp. The first heat of the second workout will happen around Noon. BBQ and potluck after!

We will have two catagories: Rx'ed and scaled. Shoot me an email to "register" for the workout(s).

For those that have been yearning for competition, this is your chance! For those who just want to have a fun workout, this is also your chance! Come as an individual and we'll put you on a team to play- we'll make them up that morning. Come join us for an awesome Saturday morning. Also, why not throw a mini-contest together for an official competition name?! Winner gets.. something.

Any additional questions, comments, excuses, and/or concerns can be sent to andrew@foundationcrossfit.com. Thanks!

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WOD

every minute on the minute for 13 minutes:
1 power clean

then

for max load:
back squat 20RM

then

as many reps as possible in 60 seconds:
straight-leg seated press, 20/15kg

compare and contrast to 23MAY2012. Post loads used and reps to whiteboard.

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Sunday's Oly Lift Seminar with Erin Okonek at CrossFit Marysville attendees:

Mark, Erin, Cheryl, AB, Eric, and Kristin

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Monday, June 25, 2012

"When the Arms Bend, the Power Ends" - Coach Burgener

Mark B

Did he jump the bar up? Or did he pull it with his arms?

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WOD

every minute on the minute for 15 minutes:
26 double unders
2 power snatches, 60/45kg

then

as many rounds as possible in 7 minutes:
7 kettlebell swings, 32/24kg
7 pullups

For every missed minute there will be a consequence. You may power snatch from ground, above-knee or from the high-hang. Post rounds to whiteboard.

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Friday, June 22, 2012

NBA Champions 2012: The Miami Heat


Miami Heat victorious over the Oklahoma City Zombie Sonics Thunder, 121 vs 106.

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 03FEB2012. Post score to whiteboard.

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Jack Andraka - 15-Year-Old Invents Cancer Test 100x More Sensitive & 28x Cheaper than Current Tests - Brad Aronson

What an amazing story. By challenging older ways of thinking, and not giving up this teen has probably saved numerous lives.

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Thursday, June 21, 2012

Eat Better To Live Better Wrap-Up Party

This Saturday 6/23 we're wrapping up the Eat Better To Live Better Nutrition Challenge! The fun is from 1pm to 3pm at Foundation Athletics in South Lake Union.

Amy's excited! Are you?

We will be handing out prizes to all those who won, take AFTER photos, as well as share stories, and socialize. We'll have beer (!) and food on hand, but feel free to bring some stuff yourself. Find a recipe you really liked during the challenge? Make it and share it!

It's going to be a busy weekend, but hope to see you there!

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WOD

3 rounds for total reps. 1-minute stations of:
- wall ball, 20/14#
- box jumps, 24/20"
- dumbbell hang squat cleans
- hand-release pushups
- rest

Today's standard for the box jump is that you complete the rep after landing on the other side of the box. You do not have to stand all the way up after mounting the box, but it helps when you're tired!

Post score to whiteboard.

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MobilityWOD comes out with another wicked overhead position mob: The Beauty Queen



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Wednesday, June 20, 2012

Lost & Found (soon to be Donated!)

You have one week to pick up your water bottles, jackets, t-shirts, shoes left behind in the gym. They are in the Lost & Found box next to the AirDyne. We're going to send these to charity by the end of the week. In the future, the Lost & Found box will be emptied at month-end without notice.


Also, please keep your gym clean. It's YOUR gym:
  • The cubby is not a permanent home for your water bottle
  • Chalk is meant to remain in the chalk bucket. Do not break pieces off and carry them with you.
  • Keep hands in the chalk bucket when using it.
  • Return equipment (and wipe down, if necessary) after use.
  • Recap markers when using them.
  • Respect your fellow athletes and use proper hygiene.
  • Put your journals back at the end of class- otherwise BURPEES!
Thanks for making our gym so legit!


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WOD

establish within 30 minutes:
snatch 1RM

You will have 30 minutes to warmup and find your 1RM snatch- it doesn't matter how you snatch (power vs squat), we just want to see large weights over your head! Post results to whiteboard.

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Nutritionist: Coconut Water is Overpriced and Overhyped - My Northwest

Is it? Like they mentioned in the article, most people don't push themselves hard enough. Remember that CrossFit is still in the minority and more often than not, people don't know what it's like to go as intensely as you folk do.

Still better than Gatorade if you want my opinion. Depending on the brand you can get minimal and clean ingredients. Let's avoid dehydration and cramping!

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Tuesday, June 19, 2012

Freestyle Connections


courtesy Kitsap CrossFit

I had the opportunity to attend Carl Paoli's Freestyle Connection Seminar this past weekend. We had great discussions about the relationship between Positions, Movements, and Purposes; the difference between "Skill" and "Technique"; and how we can apply Style to skills. It's great to see other minds apply the aspect of Style to the movements we play with all the time. In CrossFit, 'constantly varied' should also be applied to exercise standards:


  • high-bar vs. low-bar backsquat
  • kipping vs. strict
  • Russian/Fluid-style vs. American/Hard-style kettlebell swings
  • handstand preferences, etc.


In my opinion these variables should be rotated and used, depending on the intended purpose. What styles do you prefer and what other styles are you fans of?

AB & Carl

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WOD

for max load:
20-rep backsquat

Here's a 210kg 20-rep for reference:


then

for time:
100 slam ball, 30/20#

Every other minute on the minute for a full minute, hold a plank. Compare to 13JAN2009. Post results to whiteboard.

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It's happening!


The Three-Gym Throwdown is happening June 30th, starting at 10am. Details forthcoming...

GET PUMPED!

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Monday, June 18, 2012

Bench Press Monday

Erik K

Notice how Erik's forearms? They should be vertical for best positional strength.

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WOD

bench press 1-1-1-1-1-1-1

Post load to whiteboard!

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Read about the testimonies some of our members have had here - Eat Better To Live Better

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Friday, June 15, 2012

Seattle Voodoo

a new Voodude: Ben B making the catch!

"Just an update on Ultimate Frisbee: Last weekend, I attended a tryout tournament in Vancouver, CA with Voodoo, a Seattle team. I played incredibly well, earning a roster spot! In fact I played so well, the coach pulled me aside after the tournament to let me know I definitely earned a spot with my play.

Thank you for helping me build the fitness and mental toughness to make it through tryouts! Also, around June 28th, Voodoo will be scrimmaging the Australian national team in Seattle before they go on to the World Championship in Japan this summer. I'll let you all know when it is, if you are interested in watching."

- Ben B.


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WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 23APR2012. Post time to whiteboard!

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"DIANE" standards:



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Thursday, June 14, 2012

How many ladies can the p-bars carry?

Sheena, Blair, Tita, KB, Varsha, & Lisa

Look at them triceps!

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WOD

as many rounds as possible in 12 minutes:
12 push presses, 50/35kg
12 chest-to-bar pullups
12 pistols

SupeRx = 70/50kg and alternating pistols. Post results to whiteboard!

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You stoked for this workout?

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Wednesday, June 13, 2012

Simple Paleo "Pasta"

Sweet potato fettuccine, chicken, and broccoli. See Coleena's recipe in full here.

Delicious.

Check out more recipes here.

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WOD

backsquat 10 x 2

then

3 x max dips

then

for time:
500m row

Post results to whiteboard!

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The Fluid of Life - Eat Better To Live Better Nutrition Challenge

"Oh, I drink a lot of water," [you say]

"Really? Are you sure?" asks Adam. How much water are you drinking daily? It's (kind of) getting warmer, so water intake becomes especially important for performance, recovery, and living life!

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Monday, June 11, 2012

HBD Paolo!

Pao and Chris H @ Foundation Athletics

Happy birthday to our early-morning-human-monkey-media-extraordinarie Paolo Phineas Johannesburg Sanchez.

Sign his card. Do the WOD. Roll your calves.

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WOD

"Go Ninja, Go Ninja, Go!"

for time:
21 deadlifts
26 box jumps, 30/24"
15 hang squat cleans
26 box jumps, 30/24"
9 jerks
26 box jumps, 30/24"

Rx = BW/.7BW on barbell. Be quick, be deadly, be ninja. Post time to whiteboard!

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Your Moment of Zen:



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Post WOD Nutrition


The new schedule is upon us! Our new Foundations Class will be starting tomorrow, which means a change in class times.


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WOD

front squat 12 x 2

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps

compare to 11NOV2011. Post load and time to whiteboard!


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Primal Pacs Jerky - the best!

We all know the importance of eating post-workout, especially since we workout pretty hard. Check out what's going on with our current nutrition challenge.

Post WOD Nutrition - Eat Better to Live Better

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Friday, June 8, 2012

CrossFit For Hope

This Saturday at Noon is the big day!


A lot of CrossFit affiliates are participating in this special WOD. We're all trying to raise awareness for St. Jude Children's Research Hospital through what we do best. CrossFit HQ set at goal for 1.7 million (currently at $817, 520- projected to hit $1,211,320) which is one day's operating cost for St. Jude.

In preparation for this event we will run a very limited schedule for Foundation CrossFit (Capitol Hill) with a single class at 9am. We will run a normal schedule for Foundation Athletics (SLU) and will start the workout at 12:15pm.

You can still register to raise money yourself. We will run this workout for everyone to join. Tell your family, tell your friends. We will have a milk jar set for cash donations, otherwise

Our facebook event is here. If you can't make ours, make it to some other affiliate's workout.



Work out for a cause!




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WOD

"EVA"

5 rounds for time:
800m run
30 kettlebell swings, 32/24kg
30 pullups

As always, kettlebell swings are perfectly vertical. Post time to whiteboard!

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Guardian Krav Maga Pre-Sale Info - Foundation Athletics

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Thursday, June 7, 2012

Ben's BtN Jerk

Ben C

The only difference is the start!

The goal of non-timed workouts are for you to do the work well, not fast.

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WOD

5 rounds:
3 behind-the-neck split jerks
30 pushups
max weighted strict knees-to-elbows, 20/14#
max support on rings

Post jerk weight to whiteboard.

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Seattle Great (Ferris) Wheel Opens June 28 - Seattle Met

Sweet.

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Wednesday, June 6, 2012

Are shirts necessary for deadlifting?



Bring your socks. Save your mixed grips for your last couple of attempts!

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WOD

establish within 20 minutes:
deadlift 5RM

then

for 10 minutes:
30 sec handstand
30 sec rest

Post deadlift load to whiteboard.

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Top Performers at the CrossFit Regionals - The Rx Review

Includes individual men and women, and teams. Super interesting!

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Tuesday, June 5, 2012

Seattle's First Paleo Food Truck

They say "ask and you shall receive", right?!



Members of our friends to the south, King CrossFit, have decided to start a Paleo Food Truck Kickstarter page. This would be awesome for both of our gyms and community as a whole.

Ready to back them up? Anything helps.

CLICK HERE TO BRING A PALEO FOOD TRUCK TO SEATTLE!

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PLAY

turkish get-up + windmill

WOD

"CGO 11.1"

as many rounds and reps as possible in 10 minutes:
30 double unders
15 ground-to-overhead, 35/25kg

compare to 27JUN2011. Ground-to-overhead should be either a power snatch or power clean + jerk. Post rounds and reps completed to whiteboard.

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Run Club has been cancelled for Tuesday and Wednesday! Mario will lead the group Thursday morning at 7am. Meet at Foundation CrossFit!

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Monday, June 4, 2012

Guardian Krav Maga


Have you attended any of Adam's Krav Maga classes yet?

Adam is Krav Maga Global certified. Here's KMG's "What Is Krav Maga":
Krav is a practical and tactical system that teaches how to prevent, deal and overcome all kinds of violence and attacks. Krav Maga prepares the trainees in the subject of self-defense, self-protection, fighting and combat skills, as well as skills to defend others, all in unique and comprehensive teachings and ways. Krav Maga was developed in Israel, under realistic demands and conditions. Founded and formed by Imi Lichtenfeld (Sde-Or) and continues to advanced and be modified by Eyal Yanilov, assisted by the top instructors that study with him.
... 
Krav Maga includes the subjects of:
  • Prevention, avoidance, escape and evasion
  • Dealing with throws and falls to all directions and angles
  • Attacks and counterattacks, performed to all targets, distances, ranges, heights, angles, directions and in all rhythms. Executed from all positions and postures. Use of all sorts of common objects for defensive purposes.
  • Defending all unarmed attacks. Releases from all sorts of grabs and holds. Defending all armed attacks and threats.
  • Dealing with the above attacks when sent from all possible directions and places; When are performed by a single or multiple attackers; When occur in all possible places, positions and postures. Including in confined or open area; in an ally, staircase, car; On all types of grounds; In water; When free or in limited space of movement; While standing, on the move, sitting down, laying down on the back, side or facing down.
  • Physical and mental control and disarm
  • Krav Maga prepares the trainees to function in all circumstances and scenarios, in all combat and fighting environments, according to their needs, risks they are facing and job descriptions. Krav Maga enables and brings technical, tactical, physical and mental growth and improvements.
Join AW and crew every Saturday at 12:00 with an extended schedule starting July! $15 per class for now. Memberships and official website coming soon.

Foundation Athletics/ CrossFit SLU
411 Fairview Ave - Alley
Seattle, WA 98109

Feel free to ask questions by emailing AW.

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WOD

establish within 15 minutes:
bench press 3RM

then

for time:
50 back squats, 60/45kg
40 pullups
30 shoulder-to-overhead, 60/45kg

compare bench to 16FEB2012. Back squats should probably be high bar. Shoulder-to-overhead can be a press, push press, push jerk, split jerk. The bar must start in front rack and end with full lockout overhead. Post time to whiteboard!

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The second part of the workout is the first part of the 2012 Regionals Individual Event 4:



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Friday, June 1, 2012

Who likes Nasty Girls?!



Annie, Nicole, and Eva. The original "Nasty Girls".

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WOD

"NASTY GIRLS"

3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans, 60/45kg

compare to 12NOV2010. Post results to comments!

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Kellye

Although rehabilitation/post-surgery can set us back in our active lives, the goal is to get moving again in whatever capacity is possible. This requires delicate thought and knowledge of your limits. What's the intended stimulus of the workout and what can you currently do safely in your diminished state?

K. Starr has some ideas.



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