I joined Foundation Crossfit in March of 2011 and started eating paleo right around the same time; in doing so I gained around 20 pounds and have never been happier. If this doesn’t seem like your typical diet success story, it is because it isn’t.
Come join us for our kickoff party this Sunday at 1pm where we will be prepping for the first week of the challenge by
reviewing guidelines
answering questions
sharing recipes
writing shopping lists (and sharing our own!)
and more to gear up for the next four weeks of clean eating. Bring your reusable shopping bags as we’ll be hitting up the Broadway Farmer’s Market afterward!
(after a good warmup including one POSE, one FALL, and one PULL drill each)
each for max distance:
10 minute run
8 minute run
6 min run
4 min run
2 min run
All runs are max effort. Rest 3 minutes after each effort.
ROW
(set a clock for 10 minutes, hit the 40-stroke warmup then go at medium effort for the remainder of the time)
each for max distance:
10 minute row
8 minute row
6 min row
4 min row
2 min row
All rows are max effort. Rest 3 minutes after each effort.
AIRDYNE
(1 minute each at easy efforts: all limbs, just legs, just arms pushing, all limbs, just legs, just arms pulling, all limbs)
each for max distance:
5 minute AD
4 minute AD
3 min AD
2 min AD
1 min AD
All are are max effort. Rest 3 minutes after each effort.
BIKE
until form/pace deteriorates:
7 min on, 3 min off
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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer.
Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.
Who would be up for t-shirt featuring Zeb's face?! It would say "Eat. Preferably something that had a face."
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WOD for Champagne Friday 4/12
"KELLY"
5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#
compare to 22FEB2012.
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The Zeb Drink
A "great morning drink, breakfast drink, post-workout drink, post-dinner drink, pre-dinner drink, or a good plain, basic "snack" drink to have any time of the day."
5 x 800m. Rest 3 minutes between each attempt. Stay within :10 each interval.
ROW
5 x 1000m. Rest 3:00 minutes between each attempt. Stay within :10 each interval.
AIRDYNE
5 x 3:00 for calories. Rest for 3:00 between each attempt. Stay within 5 calories each interval.
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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.
We have our next nutrition challenge starting in less than two weeks!
PaleoRx 2013 will be a challenge to tweak the way we fuel our bodies. Nutrition is the foundation to performance. If you eat like crap, you'll feel like crap. Our goal is to instill better habits.
Nutrition can a touchy subject, sometimes escalating the seriousness of politics or religion. This Saturday at 10am we'll meet for an Informational Session at CrossFit SLU. We'll discuss the finer points of the challenge and help to prepare for success. We will summarize everything and release the info on the blog after.
This challenge is open to anyone willing to participate and change their lives and CrossFit performance.
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WOD for Wednesday 4/10
STRENGTH
deadlift 5x5
CONDITIONING
for time:
800m run
50 dips
800m run
50 dips
800m run
Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 285-lb. snatch via slow-motion footage.
As he settles into his start position for his heaviest snatch of the day, he’s thinking three things: build tension in the back, feel the shoulders in front of the bar, and be aggressive on the extension. As he takes a deep breath and locks in his back, he feels the tension he’s created, he says.
“My awareness is with the bar,” says Vaughn, part owner of CrossFit CenTex in Belton, Texas. “Now I’m really trying to feel my shoulders staying in front of the bar—that’s gonna help me create that vertical shin position the best that I can up above the knee.”
Rest = time it takes to get back to starting line.
ROW
10 rounds for max reps:
- max burpees in 30 seconds*
- rest 1:30
* The finish of the burpee will a two-hand touch to an object 6" above your standing reach.
(this is actually the ROW workout)
AIRDYNE
max calories in 5 minutes:
15 seconds on, 45 seconds off
rest 5 minutes
max calories in 5 minutes:
20 seconds on, 40 seconds off
rest 5 minutes
max calories in 5 minutes:
15 seconds on, 45 seconds off
--
Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.
First, I'd like to apologize for the hang cleans and push presses yesterday. Whoops!
This final workout brings the 2013 Open to a close. Good times, you guys showed a lot of heart and plenty of physical and mental strength. We've got one more WOD to hit.
This week's Throwdown will occur at our CrossFit SLU facility beginning at 5pm. Pizza and beer after.
as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups
* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc...
If scaling, utilize the Masters Women's jumping pullup (see standard in the "Additional Details" video below)
For those who like the reminders, I present the following.
Here's the deal: trust your training. By now, you've got what you've got and you'll do how you were always meant to do. I know that sometimes we get excited by seeing all these cool strategies pop up, but if you haven't practiced those particulars, you probably won't have it come Go Time.
In any lunging movement, it is paramount to have the shin vertical and the mid-foot to heel loaded in the front leg. This access allows for better muscle recruitment and more efficient movement.
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WOD for Tuesday 4/2
GYMNASTICS
play with handstand walking for 20 minutes
CONDITIONING
as many rounds as possible in 12 minutes:
10 kettlebell snatches
10m overhead kettlebell lunge
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
