Thursday, August 30, 2012

Prepping Your Overheads

PREP YO' MOVEMENT!



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WOD

"ISA-GRACE"

for time:
30 snatches, 60/45kg
30 clean & jerks, 60/45kg

OR

"ISABEL"

for time:
30 snatches, 60/45kg

A squat is not required for any of the Olympic lifts. Compare to Friday 10FEB2012. Post time to whiteboard.

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The Biggest Shoulder Problem of Them All - MobilityWOD

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This Sunday: BS + P + DL = CrossFit Total

The Strength Class finishes out their first cycle this weekend. We will be holding an 11am CrossFit Total (1RM back squat + 1RM press + 1RM deadlift) this Sunday the 2nd. We have spots available, regardless if you're in the program or not. Great time to test out and see how strong you've become.


Thomas M


Andre D

Corey V

Register for a spot here.

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FCF has new merch!





#HELLABUFF torso provided by Pao, Amy, and Tony 

We've got new tanks and tees! All American Apparel unisex sizes. Black aqua tank tops, Neon Green tees. Each come in our two slogans BE EPIC or HURTS SO GOOD.

Sizes available: XS, S, M, L, XL

Also, check out all the new CrossFit SLU gear here!

$20 gets you a new shirt or tank at either of the gyms.

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WOD

establish within 20 minutes:
front squat 1RM

then

3 rounds of:
1 50m sled, heavy
5 partner GHR
10 kettlebell sumo deadlifts

Go heavy for your sled pulls and sumo deadlifts. Post 1RM to whiteboard.

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Freeze Herbs in Olive Oil - The Kitchn

A super ingenious way to store/pre-prep some herbs for cooking.

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Wednesday, August 29, 2012

Muscle Music



Brilliant.

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WOD

as many rounds as possible in 5 minutes:
5 handstand pushups
10 ring dips

rest 2 minutes, then

max reps in 4 minutes:
kettlebell snatches, 24/16kg

rest 2 minutes, then

3 rounds for time:
30 double unders
20 hang power clean, 40/25kg
10 bupees

Post scores to whiteboard.

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Rebuilding Your Feet - MobilityWOD

Part 1:


Part 2:


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Tuesday, August 28, 2012

Pressing Out

Scott H

What's the proper setup and execution for a strict shoulder press?

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WOD

3 attempts to find your max repetition pullups

then

for time:
10 presses, 53/38kg
400m run
8 presses, 53/38kg
400m run
6 presses, 53/38kg
400m run
4 presses, 53/38kg

These are strict presses, and racks are allowed. Post time to whiteboard.

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Recipe: Basil Chicken - CrossFit SLU

Been addicted to watching Ramsay's Best Restaurant on Netflix. Addicted.

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Monday, August 27, 2012

Max C&J

click to embiggen

(See what I did there?!)

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WOD

establish within 20 minutes:
clean & jerk 1RM

then

5 rounds for difficulty:
1 rope climb
5 handstand pushups
10 pistols, alternating

Utilize the most difficult version of the movement: can you do an L-sit hands only rope climb? What about a cirque? Are kipping handstand pushups harder than strict? Can you kip from a deficit? Do you possess the skill for a pistol with a barbell overhead?

Post C&J loads to whiteboard.

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Cooking Honey Sesame Chicken Thighs w/ Nick Massie - CrossFit Journal


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Friday, August 24, 2012

What a drag


The weighted tire, not Wayne.

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WOD

"JACK"

as many rounds as possible in 20 minutes:
10 push press, 52/38kg
10 kettlebell swing, 24/16kg
10 box jumps, 24/20"

compare to 25NOV2011. Post score to whiteboard.

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Lance Armstrong Doping Charges: USADA to Ban Cyclist For Life, Strip Him of 7 Tour de France Titles - Huffington Post (via Rex)

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Thursday, August 23, 2012

#ThrowbackThursday

Does anyone remember these days?




Say hi to some familiar faces:



The video contains footage from late 2009/early 2010... and we've got PLENTY more where that came from. Maybe we'll see something next week!

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WOD


"PLAYING WITH FRAN"

for time:

3 rounds of:
7 thrusters, 45/30kg
7 chest-to-bar pullups

3 rounds of:
5 thrusters, 52/38kg
5 pullups

3 rounds of:
3 thrusters, 60/45kg
3 strict pullups


compare to 10JUL2012.

Post results to comments!
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The "Skinny Latte" Trend (NSFW) - The Outlaw Way

Do you judge? Capitol Hill coffee joints have taught me better.

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Wednesday, August 22, 2012

"Winter is coming..."


And Zeb found a really comfy couch on craigslist.

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WOD

for time:
2k row

then

3 rounds:
max Pendlay Row, 60/45kg
max strict handstand pushups
max kettlebell windmills (L)
max kettlebell windmills (R)

Post time to whiteboard.
 
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Looks like Mikko's back!

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Tuesday, August 21, 2012

FCF Field Day 2012

2011 at TT Minor Park

Details forthcoming...

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WOD

establish within 20 minutes:
front squat 3RM

then

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

Post results to whiteboard!

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Stuck planning meals like me? If you didn't already have it for your iPad


This is an incredible recipe book that we use at home at least 3x/week. Well worth the $5!

(and no we're not affiliated)

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Monday, August 20, 2012

Locked out and overhead

Jessica and Amy

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WOD

for time:
40 overhead lunges, 25/15kg
200m run
40 burpees
200m run
40 hang snatches, 30/20kg
200m run
40 slapping pushups
200m run
40 double unders
200m run

Post time to whiteboard.

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Anyone want to get in on a presale?

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Friday, August 17, 2012

CGO 11.5 and Going #2



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WOD

CGO 11.5

as many rounds as possible in 20 minutes:
5 power cleans, 65/45kg
10 toes-to-bar
15 wall ball, 20/14#

compare to Saturday, 23APR2011. Post results to whiteboard.
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You're going to gawk at me, but I'm being serious. You can thank Amy for bringing it up (;
We've talked about in class, and if you remember way back when we first taught you about the "paleo chair"/Third World Squat, we said it does wonders for your health, movement, and mobility. For those who were with us for over 2 years, we used to talk about Paul Chek * and some of his reasons for a full depth squat... in other areas than fitness.
MobilityWOD.com started with this concept in his first video. Robb Wolf mentioned it early on with the Paleo Solution podcast.
It's amazing! I can't believe no one thought of this yet!
OH. WAIT A SECOND.

For those willing to spend the money, awesome. I'm really glad you're taking this seriously.

For everyone else serious about trying it, time to start balancing!


Just like everything else we teach: try it for two weeks- if it doesn't make positive change go back to what you know.

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Thursday, August 16, 2012

#THROWBACK THURSDAY!


Linda, Tony, Nate

Such a lovely idea bringing back old media to the forefront again to embarrass the crap out of remind everyone where they started!

We'll start at the beginning this week with the familiar faces of Foundation CrossFit: the Lake City years.

Brady & Sheena

and one for me:



Look forward to seeing the staff's first pictures with us! Muahahaha...

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WOD

3 rounds for time:
12 split snatches, 50/35kg
400m medicine ball run, 20/14#

You do not have to alternate your split every rep. Carry the med ball anyhow. Post time to whiteboard.

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Whole30 Recipe: Turkey Meatball Stroganoff - Coleena

Would anybody be up for some cooking videos from our Media Team?!

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Wednesday, August 15, 2012

Consider Yesterday Practice


Kelley K. demonstrates the kipping HSPU: from a completely locked out position, descend down until head completes the "triangle" with your hands. Ideally keeping a tight trunk, draw your knees toward your elbows, then aggressively explode to back into a handstand with your head through the window. BAM!

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WOD

"DIAN(NI)E"

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

Post time to whiteboard.

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Study: Egg Yolks Almost as Bad as Smoking - Outside


Correlation doesn't equal causation!

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Tuesday, August 14, 2012

Outside Our Box


Dorian lunging the Observation Deck of the Volunteer Park Water Tower during the First FCF Obstacle Run.

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WOD

front squat 5x3

then

for time:
30 muscle-ups

10 minute time limit.

then

for time:
150 double unders

5 min time limit.

then

3 attempts for max time:
L-sit

Post results to whiteboard.

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Monday, August 13, 2012

Congrats Leslie and Jessica!

Guess who got married this week?

Our buddy Karen of Phyzz Yoga.

But guess who else?! Our very own Leslie and Jess!

Two lovely ladies and a whole lotta awesome

Congratulations you two! I jacked this picture from facebook.

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WOD

establish within 25 minutes:
jerk 1RM

then

3 rounds for time:
800m run
10 back squats, 60/45kg

Post jerk and time to whiteboards. Remember to report personal records!

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Kelly Starrett says stop icing, more compression.



Check out the comment thread while you're there, too. What do you think?

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Friday, August 10, 2012

Met Rich Froning


Pao, KB, Mark B, and Sheena meet the 2011 and 2012 Fittest Man On Earth: Rich Froning Jr.

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WOD

hang power clean 12x2. rest 60 seconds between sets

then

2010 Regionals - Individual WOD #1

3 rounds for time:
10 overhead squats, 60/45kg
50 double unders

compare to 23DEC2011.

Post results to comments!

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Finding His Way - Again Faster

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Thursday, August 9, 2012

Congrats to Julie & Nathan


Former long-time Noon class-er Julie has something to share:

look familiar?
"Amazing first day open at Western Pacific CrossFit with Nathan Redman! To all my supportive friends and family, I can never thank you enough for all you do. I also owe a special thank you to my friends and coaches at Foundation CrossFit. A long time ago they gave me this book, I wrote down my goals and tracked my progress every day. It's time to retire this tattered old thing and start again, but not without thanking Andrew Bueno, Tony Lau, Paolo Sanchez, Blair Sutton, Maxwell Fuangaromya and of course Mr Wenzel. Thanks for always telling me I could do better and showing me what CrossFit can be. Now I have a chance to motivate people the way you did for me."
Julie and Nathan opened their affiliate in Kirkland. Go visit and sweat on their floors.

See their site here: http://westernpacificcrossfit.com/
Like their facebook page here: http://facebook.com/westernpacificcrossfit


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WOD

WA Sectionals 2010 WOD #3

3 rounds for total reps, 1 minute stations of:
  • wall ball, 24/20" to 10' target
  • power snatch, 40/25kg
  • box jump, 24/20"
  • row (calories)
  • rest
Box jumps may "pop off". Compare to 28FEB2012.

Post time to whiteboard.
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The Any Asshole Workout - CrossFit One World

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Wednesday, August 8, 2012

Jo: 7th in the World


Jo finished 7th overall in the Women's Omnium. WAY TO GO JO! 7th best IN THE WORLD?! We couldn't be more proud of you!

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WOD

10-to-1 for time:
kettlebell push press, 24/16kg
strict pullup
pike situp

Post time to whiteboard.

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Tuesday, August 7, 2012

Represent, represent!

Lee D

Jeff P




All in support of Jo! After Day 1 she sits in 11th place. We couldn't be more proud of her.

Wear your shirts tomorrow! And then do Blair's birthday workout!

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WOD

5x2 snatches off high blocks, 60 seconds rest between sets.

then

BCS2012

12 cleans, 70/50kg
12 handstand pushups
8 squat cleans, 70/50kg
8 handstand pushups
7 squat cleans & jerks, 70/50kg
7 handstand pushups

compare to Blair's birthday yesteryear. Post biggest load and time to whiteboard!

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Monday, August 6, 2012

GO JO!

Today Jo (Joanne Kiesanowski) will be competing in the first-ever Olympic Omnium.


Should be on our local outlets (King 5) at around 1pm Monday, then 11am Tuesday. Short windows, but you can support your fellow FCF athlete!

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WOD

"Ten Minute Capacity Test"

for max total reps:
  • 4 minutes max calorie row
  • 3 minutes max pullups
  • 2 minutes max back squats, BW/.75BW
  • 1 minute max shoulder-to-overhead, 60/45kg

Rest precisely 1 minute in between each task. Post total to whiteboard!

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By the way, Usain Bolt is still really, really fast.

Bolt: Back and Still the Best - NBC Olympics

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Friday, August 3, 2012

RUN AWAY. NOW.

Herman and Mandy during the FCF Obstacle Run

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WOD


ISABEL REALLY HATES RUNNING

for time:
800m run
10 snatches, 60/45kg
800m run
8 snatches, 60/45kg
800m run
6 snatches, 60/45kg
800m run
4 snatches, 60/45kg
800m run
2 snatches, 60/45kg
800m run

Post time to whiteboard!


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The Ultimate Guide to Eating Paleo [Infographic] - CrossFit SLU

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Thursday, August 2, 2012

Homemade

BCS aka Blazr

With a little imagination, you can create make-shift equipment for certain needs. Today the trainers needed a reverse hyper, but we don't have one!

A problem? Hell no- not for CrossFitters!

Before this CF thing really got out there, garage gym training was all about being resourceful, DIY kind of stuff. If you didn't have a specific piece of equipment, you would run to Home Depot and make it yourself! Rogue wasn't always there, and they put out some great quality product, but I miss the good ol' days of everyone making your own shit. I saw it as a rite of passage for being a trainer.

Maybe I should make it a ritual again?

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WOD

CrossFit Games Open 11.3

as many reps as possible in 5 minutes:
1 squat clean, 70/50kg
1 jerk, 70/50kg

Compare to 29JUN2011. Post time to whiteboard.

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Carbs or Fat? The Battle Continues... [Infographic] - Forbes

click to embiggen!

"Let your food be your medicine", or in the case of the bagel, "let food be your high-dependency drug".

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Wednesday, August 1, 2012

A Neighborhood Stroll

Wes M

Anyone else up for a run this week?

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WOD

for time:
100' walking lunge
21 pullups
21 kettlebell swings, 24/16kg
100' walking lunge
18 pullups
18 kettlebell swings, 24/16kg
100' walking lunge
15 pullups
15 kettlebell swings, 24/16kg
100' walking lunge
12 pullups
12 kettlebell swings, 24/16kg
100' walking lunge
9 pullups
9 kettlebell swings, 24/16kg
100' walking lunge
6 pullups
6 kettlebell swings, 24/16kg

The kettlebell swing used today should be fluid-style. Post time to whiteboard.

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Matthias Steiner of Germany C&J 258kg at the 2008 Olympics - CrossFit SLU

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