Friday, September 28, 2012

In Honor of SSG Joshua Hager, United States Army


Our SEP2012 FOUNDATIONS group focuses on running as a skill.

----

WOD

"JOSH"

for time:
21 overhead squats, 45/30kg
42 pullups
15 overhead squats, 45/30kg
30 pullups
9 overhead squats, 45/30kg
18 pullups

SupeRx = 60/45kg. Compare to 13SEP2011. Post time to whiteboard.

----

Sleep Time Alarm Clock - All Things Gym

----

Thursday, September 27, 2012

Billing and Running

All billing requests must be emailed by midnight (Thursday night) on Friday, September 28, 2012.
Thanks!

----


Melissa F (aka Luon Shadows) and JP (Latin for Jacked Pecs) running at CrossFit SLU.

Also: GOOD LUCK TO ALL OF OUR TOUGH MUDDERS THIS WEEKEND!

----

WOD

for time:
1 mile run

then

5 rounds of:
3-position power snatch
10 cast wall walks
20 toes-to-bar

See CFSeattle's Skill Levels:
  • Level 1 = 9:00
  • Level 2 = 7:00
  • Level 3 = 6:00
  • Level 4 = 5:00
Where do you stack up? Post mile time to whiteboard.

----

Stopping the Spread of Misinflammation - Starting Strength


Author Jonothan Sullivan jumps in defense of ice, with all the recent discussion about using ice or not post-workout. This is a lengthy article, but definitely a in-depth read. Become a better athlete and digest this knowledge.

See also: Example 1, Example 2

----

Wednesday, September 26, 2012

Bench 1RM

Kristin F

----

WOD

establish within 20 minutes:
bench press 1RM

then

for time:
300 double unders
70 kettlebell swings, 32/24kg
50 ring dips

Post results to whiteboard!

----

Put Down That Ice Pack: Science Casts Doubt on Icing - Breaking Muscle

More info on how icing may be useless. I grew up with the RICE Method (Rest, Ice, Compression, Elevation) and took that through Sports Medicine and college. K-Starr now says Movement, Compression, Elevation.

What do you think?

----

Tuesday, September 25, 2012

Doing Them Dirty

Mebane demonstrates his spinal flexion/extension. Via Lee A.

Seahawks 14, Packers 12. What'd you think of the game? The refs? Bueller?

----

WOD

front squat 5x5

then

complete 50 turkish getups

Post largest squat load to whiteboard.

----

Stir-Fried Kelp Noodles - brought to you by Nom Nom Paleo


Makes: 6 servings | Total time: 30 minutes

Ingredients
  • 1 package (12-ounces) kelp noodles*
  • 5 garlic cloves, peeled
  • 1/2 medium onion
  • 1 tablespoon coconut oil or fat of choice
  • 1/2 pound cremini mushrooms, thinly slices
  • 1 pound grass fed ground meat (vension, beef, pork, or lamb)
  • 1 cup broccoli and carrot slaw
  • 1 cup baby spinach leaves
  • 1-2 tablespoons coconut aminos
  • 1-2 tablespoons coconut vinegar
  • 1-2 tablespoons Paleo-friendly fish sauce
  • kosher salt
  • freshly-ground black pepper
*Yam noodles can also be used. Both can be found at Central Market or Uwajimaya in the Asian noodle section.


Directions

  1. Start by washing and draining the kelp noodles.
  2. Mince garlic and dice the onion.
  3. Heat coconut oil in cast iron skillet over medium heat. Once the pan is ho, toss in the onions and saute until they're soft and translucent.
  4. Add the sliced mushrooms and cook until the moisture they release has evaporated.
  5. Add ground meat. Break it up with a wooden spoon or spatula.
  6. Toss in garlic and stir to combine ingredients. Stir-fry until the meat is no longer pink.
  7. Add the kelp noodles. Once mixed in, throw in broccoli and carrot slaw into pan. Stir to incorporate.
  8. Throw in the spinach and cook until the leaves are wilted. 
  9. Add coconut aminos, coconut vinegar, and fish sauce. Continue cooking until the noodles soften to your desired consistency (about 3-5 minutes) 
  10. Taste for seasoning and adjust w/salt and freshly-ground pepper.

----

Monday, September 24, 2012

FCF Media x CrossFit Advantage

FCF Media presents: CFHQ WOD demo for 120924, with our friends to the north CrossFit Advantage.



----

STRENGTH

every minute on the minute for 8 minutes:
squat clean + 2 jerks

WOD

as many rounds as possible in 10 minutes:
400m run
10 push presses, 50/35kg

Post results to whiteboard.

----

Bicyclists of a Feather Flock Together - Wall Street Journal

If you ride, which one are you?

----

Friday, September 21, 2012

Field Day This Sunday!

You ready for Field Day Foundation CrossFit-style? Games like tug-of-war, wheel barrow races, human knot, med ball tosses, Hooverball, and Zip Zap Zop await!

Human Knot, anyone?

This year we will meet at TT Minor Playground in Capitol Hill. It's off of Union up the street from FCF. Anyone up for an after party? It's also supposed to be 70 degrees. Remember: everyone's free to wear sunscreen.

It's another chance to meetup with some other cool and #HELLABUFF people. We'll divy everyone up into random teams, all vying for a chance to earn the invisible trophy and (paleo) brownie points!

Members and friends of Foundation CrossFit, CrossFit SLU and Guardian Krav Maga are invited!

RSVP now: kristina@foundationcrossfit.com
----

WOD

"RUNNY RYAN"

5 rounds for time:
300m run
7 muscle-ups
21 burpees

Post time to whiteboard.

----


----

Thursday, September 20, 2012

Protect Your Shins


Pants, long socks, compression sleeves, and/or tape are great ways to keep your shins safe with things like deadlifts, olympic lifts, and box jumps.

----

WOD

21-15-9 reps for time:
deadlift, 100/60kg
box jump, 24/20"

Box jumps are "Games" standard. Post time to whiteboard.

----

Paleo Diet: How Do I Convince Someone to Try It? - Robb Wolf

----

Wednesday, September 19, 2012

Handstand Running



Notice how tight Adam stays throughout the movement. Ideally the legs stay tight and the hands move fast and deliberately.

----

WOD

establish within 20 minutes:
hang squat clean 1RM

then

tabata front squats, 45/30kg

rest 10 seconds then

as many rounds as possible in 5 minutes
20 shoulder touches
20 double unders

Post results to whiteboard.

----

When Paleo and Inov-8's Are Bad For You - Breaking Muscle

----

Tuesday, September 18, 2012

CH 35

The man, the myth: Chris Haddad

----

WOD

EMOM for 8 minutes:
3 clean pulls

then

"CH 35"

3 rounds for max total reps:
slam ball, 30/20#
Fluid-style kettlebell swing, 24/16kg
wall ball, 20/14#
weighted situp, 5/2.5kg

Each station will go on for one minute: 50 seconds work, 10 seconds rest/rotation. Post results to whiteboard.

----

Congrats to Tyr S (and Mike S) for getting their CrossFit Level 1's this past weekend!

rocking Foundation Athletics, Rocket CrossFit respectively

----

Monday, September 17, 2012

Dip & Drive

Peter W's start position

----

WOD

establish within 20 minutes:
push press 3RM

then

for time:
50 pullups
50 ring dips

Post results to whiteboard.

----

Shin Splints - 70s Big

----

Friday, September 14, 2012

Pullup/Pushup/Squat

"Amandi", Lyndsay, Lee, Garit, Kristin, Francine

Repeat for 1/3 of an hour.

----

You should've known it was coming!

WOD

"CINDY"

as many rounds as possible for 20 minutes:
5 pullups
10 pushups
15 squats

compare to 13OCT2011, your Foundations Graduation, or AB's PR of 27 Rx. Post score to whiteboard!

----

1. Top 10 Pitfalls to Weight Loss: Don't Make These Common Mistakes - Charles Poliquin
2. Clean Mass Gain: A Case Study - Catalyst Athletics

----

Thursday, September 13, 2012

Let Me Tell You About CrossFit...


----

WOD

clean & jerk 12x2, rest 60 second between sets

then

for time:
5k row

compare to 29NOV2012. Post results to whiteboard.

----

Find out what a good skill level is. Then see what your pace should be!
  1. Athletic Skill Levels - CrossFit Seattle
  2. Pace Calculator - Concept 2
----

Wednesday, September 12, 2012

Field Day 2012

last year

The FCF 2nd Annual Field Day coming 9/23

----

WOD

establish within 20 minutes:
snatch 1RM

then

5 rounds for time:
1 rope climb, 15'
10 double kettlebell clean, 24/16kg

 Post time to whiteboard!

----

User Guide: Finding the Right Coach and Affiliate - The CrossFit Journal

----

Tuesday, September 11, 2012

9/11 Tribute in Light (by Craig Nisperos)

courtesy our friend from NY: Craig Nisperos

----

WOD

"THE BUURS"

for time:
27 burpees
27 slapping pushups
27 split snatch, 40/25kg
27 wall ball, 20/14#
27 chest-to-bar pullups
27 push press, 40/25kg
27m handstand walk
27 situps
27 hang power clean, 40/25kg
27 burpees



Jason after the 1st FCF Obstacle Run. Post to whiteboard!


----

Beast - CompWOD

----

Monday, September 10, 2012

AB's birthday week


We won't celebrate with ONE birthday workout, but six! Everyday this week will be challenging with either skill, effort, or both!

----

WOD

establish within 20 minutes:
back squat 1RM

then

9-7-5 reps for time:
muscle-ups
clean & jerks, 70/50kg

Compare to 03APR2012. Post both max load and time to whiteboard!

----

Keeping Your Gym Environment Strong - Catalyst Athletics

----

Friday, September 7, 2012

AMY COTLOW would like you to vote for us!

Happy birthday buddy!


----

WOD

hang snatch 8x3
(rest 60 seconds between each set)

then

HAPPY BIRTHDAY AMY

as many rounds as possible in 20 minutes:

1 100' bear crawl
9 "mountain booty" pushups
8 power cleans, 60/45kg
5 split jerks, 60/45kg
27 double unders

Post score to whiteboard.

----

Look who's been nominated for King 5's Best of:



http://best.king5.com/foundation-crossfit/biz/627721

(;

----

Thursday, September 6, 2012

Holding On

Kelley K

----

WOD

These squats should be 90% of your 3RM front squat or 85% of your 1RM.

  • front squat every 30 seconds for 2:00 (5 reps)
  • rest 3 minutes
  • front squat every 30 seconds for 1:30 (4 reps)
  • rest 3 minutes
  • front squat every 30 seconds for 1:00 (3 reps)

To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. This means that the time in between reps will be spent holding the barbell.

then

10 to 1 for time:
clapping pushup
over-the-box jump, 24/20"

Post results to whiteboard.

----



----

Wednesday, September 5, 2012

Swinging in the Sun

Ryan S aka Moonboots

----

WOD

"EVA"

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

compare to 08JUN2012. Post time to whiteboard.

----

Bye bye Velo Bike Shop. You were so close and so convenient and your free air was so sweet.

The neighborhood will miss you.


----

Tuesday, September 4, 2012

Maxing Out Your Bench Press

Thompson and Paul

----

WOD

establish within 20 minutes:
bench press 1RM

then

4 rounds for time:
10 k2e
15 ab-mat situps

then

3 rounds:
8 strict GHR
seated good mornings

Post bench and time to whiteboard.

----

If you're in class early:



----

Monday, September 3, 2012

Handheld Running

partner running

We are running a normal schedule at both gyms today!

(seewhatididthere?)

----

WOD

for 15 minutes:
snatch deadlift + power snatch

then

as many rounds as possible in 12 minutes:
200m run
10 handstand pushups
5 muscle-ups

Post weights and rounds to whiteboard.

----

Results from yesterday's Total:


----