15' Up

Laura W's first Rx rope climb!

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WOD

snatch balance 10 x 2

then

"FRAN"

21-15-9 reps for time:
thrusters, 45/30kg
pullups

compare to 10JUL2012. Post time to whiteboard.

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• Breaking: Disney Buys Lucasfilm, Episode VII in 2015 - CHUD.com
• STAR WARS is Saved! - Badass Digest

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Study the Positions

Kipping is a good skill to have.

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WOD


10-to-1 for time:
kipping handstand pushup
pistol (R leg)
pistol (L leg)

then

bench 3x5

then

3 rounds for max total reps:
bamboo bar, 35/27kg

Post time, weight, and reps to whiteboard.


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The DIY Corner - End of Three Fitness

CrossFit started out as a very DIY culture- equipment suppliers weren't as numerous as they are now. Because most gyms were garages, people had to make due with what they had.

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Getting Hella Buff

ZING! (see what I did there?)

Raul V

Try to keep this to warmups or rest days.

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WOD

every minute on the minute for 10 minutes:
2 hang squat snatch

then

"FILTHY FIFTIES"

for time:
50 box jumps, 20"
50 jumping pullups
50 kettlebell swings, 16kg
50 walking lunges
50 knees-to-elbows
50 push press, 20kg
50 back extensions
50 wall ball, 20/14#
50 burpees
50 double unders

40 minute time limit. Compare to 13JUL2012. Post weight and time to whiteboard.

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A reminder that we're celebrating CrossFit SLU's 1st Birthday Party this Saturday the 3rd. That means Foundation CrossFit will be closed all day. We'll be running a workout at 12pm followed the festivities. You can RSVP via facebook here.

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BENCH. KIP. REPEAT.

J. Scarr / John K

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WOD

"LYNNE"

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

Compare to 22JUN2012. Post score to whiteboard!

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Why Women Can't Do Pullups - NY Times

Our culture has proven this incorrect. Our women are way stronger because we have better, accessible, and progressive ways to improve. HQ would like to provide some more evidence: check it out.

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Throwback Thurs: Jan 2010

The gym in January 2010:

I spy Mark Beast and EJ

What will our entrance look like within another year?

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WOD

5 rounds for time:
10 front lunges
15 burpees
50 double unders

Post time to whiteboard!

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More benching?!

Jo K

David K

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WOD

board bench press 3x5

then

tabata hand-release pushups
tabata situps
bottom-to-bottom tabata squats

Rest 1 minute between each tabata interval. Post bench and each tabata score to whiteboard.

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Strength & Barbells: The Foundations of Fitness - Starting Strength

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HBD Tony!

The man, the myth, the Tonytail

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WOD

bench 3x4

then

for time:
21 overhead squats, 61/45kg
42 knees-to-elbows
15 overhead squats, 61/45kg
30 knees-to-elbows
9 overhead squats, 61/45kg
18 knees-to-elbows

Treat the bench as your normal 3x5, but you'll replace your third rep with a 10 second hold. Post bench and time to whiteboard.

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Another reminder: Foundation Athletics' (home of CrossFit SLU) 1st Birthday Celebration 11/3

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DT

Sam H was the last one mobilizing post-"CINDY" so she kindly let us take her grad picture

This past Saturday we had 20-something people graduate out of FOUNDATIONS! You've noticed some newer faces in the gym, so don't be afraid to introduce yourselves.

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WOD

"DT"

5 rounds for time:
12 deadlifts, 71/50kg
9 hang power cleans, 71/50kg
6 push jerks, 71/50kg

compare to 25MAR2011. Post time to whiteboard.

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Top 10 Moments from the CrossFit Reebok Games - Shape

Is this a good thing or bad thing?

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False Grip Necessary?

Paul B

Is a false-grip necessary for a muscle-up, kipped or strict?

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WOD

for time:
30 muscle-ups

compare to 14AUG2012. Post time to whiteboard.
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The 17 Commandments of Rowing: My Journey From Hate to Happiness - Breaking Muscle (via Amy  C)

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Human Knot and the SFCF Man Test

Team Blue at the 2012 FCF/CFSLU Field Day

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WOD

bench press 3x5

then

Every minute on the minute for 18 minutes:

• 1 power snatch + 2 overhead squats (on the even minutes)
• 9 burpees (on the odd minutes)

Post bench weight and last successful minute completed to whiteboard.

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SFCF: THE (WO)MAN TEST



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So Who Else Likes the AirDyne?

Tony & Mario do

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WOD

Shankle Complex

then

establish within 15 minutes:
push jerk 1RM

then

10-to-1 for time:
double kettlebell front lunge
double kettlebell swing
toes-through-rings

The kettlebells must be held in rack position during the lunge. KBS is Fluid-style. Post jerk and time to whiteboard.

Post results to comments!
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Free fall from space?! Yesterday Felix Baumgartner hit Mach 1.24 (833.9 mph) and became the first person to reach supersonic speed without traveling in a jet or a spacecraft after hopping out of a capsule that had reached an altitude of 128,100 feet above the Earth.

• Felix Baumgartner Completes Record-Setting Jump - Huffington Post
• www.redbullstratos.com

Amazing.

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Champage Friday 10/12

For all those who celebrate life, regardless of orientation:



From Macklemore & Ryan Lewis' THE HEIST. Features a former FCFer! Directed by Jon Jon and Ryan Lewis.

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WOD

"RJ"

5 rounds for time:
800m run
5 rope climbs, 15'
50 pushups

Originally posted 22JUL2010. Post time to whiteboard.

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(via Kris B)

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Colin's Stealing Your Med Ball

as Jamie cheers him on

----
WOD

"KAREN"

for time:
150 wall ball, 20/14#

The ball should reach a 10/9' target. Compare to 25MAY2012 or 11JUL2012. Post time to whiteboard.

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Dynamic Stretches Improve Flexibility and Strength - Breaking Muscle

----

The Cool Kids

Hoepf, C. Haddad, Mandy, John, Billy

At the FCF/CFSLU Field Day.

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WOD

every minute on the minute for 10 minutes:
2 hang power snatches

then

3 rounds for total reps:

• 1 minute max push jerks, 45/30kg
• 1 minute rest
• 1 minute max burpees
• 1 minute rest
• 1 minute max front lunges, 45/30kg
• 1 minute rest
• 1 minute max chest-to-bar pullups

You may use straps for the hang power snatches. Post total reps to whiteboard.

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> "The Beauty Queen"

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CrossFit.com WOD 05OCT2012 w/ Xplore CrossFit

Another FCF Media production. Big thanks to the Xplore CrossFit crew Jordan, Clancy, Jonah-Kai, and Kevin!

----
WOD

bench 3x5

then

3 rounds for time:
10 squat cleans, 60/45kg
20 box jumps, 24/20"

Post time to whiteboard!

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CrossFit Takes a Tough, No-Frills Approach to Exercise - Reuters

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Not the handstand pushups we're looking for...

Mandy and Blair

----
WOD

"DIANE"

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

compare to 15JUN2012 and/or 06OCT2011. Post time to whiteboard.

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Guardian Krav Maga is on facebook!



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Ultimate Frisbee FCFers

This past weekend, Gina P. (ultimate player and Foundation CrossFitter) qualified to go to the Club Ultimate National Championships next month in Sarasota, FL. Her team Underground played against Vancouver's Zephyr for fourth place and the final bid from the Northwest region to the national championship tournament.

FCFer Ben B's season ended at Northwest Regionals, unfortunately. He played in the game-to-go to Nationals, but the final bid was taken by Furious George, a team from Vancouver.

"I had a great season though and earned a starting spot on my team, Voodoo." - Ben B.

Amazing work by the both of you bad ass motherfunkers.

----
WOD

establish within 15 minutes:
front squat 1RM

then

for 10 minutes:
handstand, 30 seconds
rest 30 seconds

then

for time:
2k row

Post results to whiteboard.

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Is CrossFit Training Good For Kids? - NPR.com (via Eric P)

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Fall Is Coming

Or it's already here.

Colin F. enjoys a 1 miler during the last day of summer.

----
WOD

bench 3x5

then

for time:
60 burpees
50 knees-to-elbows
40 pistols
30 ring pushups
20 cast wall walks

Post results to whiteboard!

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Here's a STAR WARS Yoga Class But Only For Men - Seattle Post Intelligencer (via Mandy B)

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Coming Soon: the Competitor's Class

We will soon run a "Competitor's Class" every Saturday at 12pm at CrossFit SLU. This class will be open to members of both FCF and SLU.

Open to everyone, the purpose of this class is to learn how to "game" your workouts, feel what it's like to have a personal judge/ rep counter, and develop the capacity to train at a competitive CrossFit level. Plus the more I can pit Team Foundation CrossFit vs Team CrossFit SLU, the better!

This class will be challenging, but not impossible. More and more of the "competitive exercise" events have categories for Firebreathers, Scaled, Masters, and Team. We'll cover each of these, depending on the needs of those in attendance. This will also allow us a time to work on goats weaknesses that creep up on you.

It will be helpful to have your journal and PRs on hand to help develop a better game plan. Contact Andrew for more info.

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WOD

every minute on the minute for 12 minutes:
2 power cleans

then

for time:
30 shoulder-to-overhead, 80/50kg

Every time the bar is put on the ground, perform 30 box jumps at 24/20". Post results to whiteboard!

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Dominic Lacasse - Standing on a Human Flag (via Colin B)



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Front Lunges!

Rich at this past year's Three Gym Throwdown.

----
STRENGTH

bench press 3x5

WOD

10-to-1 for time:
front lunge, 60/45kg
situp

Post results to whiteboard.

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