Friday, May 31, 2013

Hanging Off the Floor

AB, Boudy, Heather, Tony, BCS

----


WOD for Freestyle Friday 5/30

Choose either A. or B.

A.

9-6-3 reps for time:
burpee muscle-ups
split snatch, 61/45kg (alternating)

OR

B.

15-12-9 reps for time:
hang power clean, 45/30kg
burpee pullups

*Start and end with a 400m run


Post time to whiteboard/comments/Cody.

----

Also leaving us: Team Sassyhip member Mika. She's moving to Boston and will be snatching and cleaning shit tons over there.


We're going to miss all three of you guys!

----

Thursday, May 30, 2013

Loaded Carries


----

WOD for Thursday 5/30

8 rounds:
100m farmer's walk
3 cast wall walks
ab wheel rollout
12 russian twists

Both the farmer's walk and the russian twist should be of challenging loads. Post results to whiteboard/comments/Cody.

----


----

Wednesday, May 29, 2013

Up & Over the Rings

AJ using an "overgrip" on the rings.

----

WOD for Wednesday 5/29

CGO 13.3 aka CGO 12.4

as many reps as possible in 12 minutes:
150 wall ball, 20/14# @ 10/9'
90 double unders
30 muscle-ups

compare to 21MAR2013. Post results to whiteboard/comments/Cody.

----


----

Extracurricular Cardio 5/29

RUN
6 x 400m for max speed/distance. 2 minute recoveries.
ROW
6 x 500m for max speed/distance. 2 minute recoveries. Set drag between 120-140. Remain consistent and try to best the previous distance traveled with each attempt.
BIKE/AIRDYNE
6 x 2min for max distance/watts on each interval. 1 min recoveries. Remain consistent and try to best the previous distance traveled with each attempt.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. 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). It is not considered a class to utilize the equipment once given the okay by the trainer.

----

Tuesday, May 28, 2013

Master Sommelier Chris T!


Chris T received a very prestigious award yesterday: he became a Master Sommelier.

"In order to even sit for the master sommelier diploma exam, candidates must have first completed an introductory course and passed the certified and advanced sommelier exams. The master’s exam consists of three parts: an theory examination, a practical wine service examination, and a blind tasting of six wines. During the tasting, the candidate has 25 minutes to identify the vintage, grape variety(s), country, region and appellation of the wine. From 2003 to 2011, the pass rate for the exam has been as low as 3.5 percent and as high as 16 percent. Averaged out, fewer than 12 percent of candidates pass the exam." (via Seattle Met)

Read more:
Congratulations Chris!

----

WOD for Tasty Tuesday 5/28

"ISA-GRACE"

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

OR

"ISABEL"

for time:
30 snatches, 60/45kg

Compare to 22MAR2013. Post results to whiteboard/comments/Cody.

----


We have a handful of athletes performing this Saturday, June 1st. They'll be participating in the 2013 Freak Show Open Championship at Sam Benn Gym in Aberdeen. Come support!

----

Monday, May 27, 2013

Memorial Day 2013

We have normal hours today. RSVP for classes here.

----

Remember to give a moment of silence at 3pm. Remember that Memorial Day isn't necessarily about the bbqs or the day off of work. Remember that this is about the people who serve us- those who allow us the freedoms we have today.


----

WOD for Memorial Day Monday 5/27

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as you like. If you have body armor or a 20# weight vest, wear it.

Compare to Friday 26APR2013. Post results to whiteboard/comments/Cody.
----

Double Unders Are As Easy As Air Squats. Really. - WOD Talk

----

Friday, May 24, 2013

Freestyle Friday

Moonboots working with Carl Paoli

----

WOD for Champagne Friday 5/24

MAGIC MAYA

3 rounds for max reps. 1-minute stations of:
  • slam ball, 20/10#
  • situps
  • push press, 35/20kg
  • pullups
  • row (calories)
Rest 1 minute between each round. Post results to whiteboard/comments/Cody.

----

The Truth For Tall Lifters - T-Nation

----

Thursday, May 23, 2013

On-Ramp Teamwork

Foundations May 2013: Amanda, Shelby's back, Dan, Angelo, and Masud

----

WOD for Thursday 5/22

GYMNASTICS

play with freestanding handstands for 12 minutes

CONDITIONING

for quality:
50 kettlebell floor presses
50 turkish get-ups

Post results to whiteboard/comments/Cody.

----

When the Pursuit of Skinny and Strong Collide - Fit and Feminist
"We don’t need a new 'skinny.' We don’t need a new beauty standard, nor do we need yet another physical ideal hanging over our every thought and move like a little black cloud of doom. What we need to do is change the paradigm so that we value our bodies for all of the amazing things they let us do. We need to expand our standards of beauty to recognize that beauty shows up in all kinds of bodies. And we need to get over this idea that the most important purpose we serve on is to be beautiful for other people. Our time on this planet is precious and we will never, ever get it back, so let’s stop squandering it in pursuit of meaningless ideals we will most likely never attain anyway. We deserve so much better than that."
----

Wednesday, May 22, 2013

HBD JP!


In the second of the three birthday workouts coming to you this week, we celebrate our own staff members's!

Jessie joined us earlier this year as the primary office manager of CrossFit SLU and an amazing addition to the crew!

----

WOD for Wednesday 5/22

STRENGTH

every minute on the minute for 12 minutes:
2 snatches

CONDITIONING

HBD JP

for time:
800m run
50 front lunges, 61/40kg
800m run

Post results to whiteboard/comments/Cody.

----

Extracurricular CV 5/22

RUN, ROW, BIKE/AIRDYNE

"LACTATE SHUTTLE"

  • 5 minutes on
  • 2:30 minutes recovery
  • 6 minutes on
  • 3 minutes recovery
  • 7 minutes on
These are all out efforts. Go for max speed and distance.


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. Have fun, stay fit!

----

Tuesday, May 21, 2013

HBD HERMZ!

From top-left clockwise: Colin B, Max F, Ben L, Herman W, Sean K, and AB

----

WOD for Tasty Tuesday 5/21

GYMNASTICS

play with freestanding handstands for 10 minutes

CONDITIONING

HBD Herman

as many reps as possible in 20 minutes:
12 air squats
12 pullups
12 air squats
12 knees-to-elbows
12 air squats
21 double unders

Wish Herman a Happy Birthday and post rounds to whiteboard/comments/Cody.

----

Breakfast!

----

Monday, May 20, 2013

PaleoRx 2013: Deload Week

Jared, Josh, Raul, Leah, Sunnie's back, and Blair

What a great turnout for this past weekend's PaleoRx Iron Chef challenge. So many people brought so many tasty dishes, it was hard to just "taste" them... we went in a finished off all the plates!

A huge thank you to Sarah M for spearheading this challenge, and for Gina P for setting up our event fun!

Remember for those who finished the PaleoRx challenge up until this point, you'll be deloading this week and slowly starting to incorporate other things back into your diet. Take it nice and slow and pay attention to what foods affect you in certain ways.

----

WOD for Skills Week Monday 5/20

STRENGTH

back squat 3x5 (go heavier than last time)

CONDITIONING

for time:
21 power cleans, 61/45kg
42 hand-release pushups
15 power cleans, 61/45kg
30 hand-release pushups
9 power cleans, 61/45kg
18 hand-release pushups

Post times to whiteboard/comments/Cody.

----

Your Practical Guide For Dental Decisions - Whole 9 Life
A lot of folks out there are seeking the optimum diet and the ultimate exercise program in the name of health and longevity. Often, however, these same people have completely neglected their teeth. 
You might as well have eaten that bagel and decided to lift light weights like Gweneth Paltrow. 
Let’s be real! Your mouth is the beginning of your digestive tract, and as you keep your gut healthy, you must also keep the top end (your mouth) healthy as well. As easy as it is to get “leaky gut syndrome,” you can also get a sort of “leaky mouth syndrome” as well.  In dental speak we call this periodontal disease.
Read more below!


----

Friday, May 17, 2013

Coach Glassman and CrossFit

Tony, Coach Glassman, Andrew in April 2013. Photo by Paolo.

from CrossFit.com:
CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. 
CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective. 
Today, CrossFit, the company, provides accredited training seminars throughout the world. We publish several websites providing extensive free content, including workouts, training and support for becoming fit, as well as a growing Journal of extended instruction. We have a worldwide network of more than 5,500 affiliated gyms and more than 35,000 accredited CrossFit Level 1 trainers. And, we have created the Sport of Fitness, known as the CrossFit Games, where we crown the Fittest Man and Woman on Earth.
In 2003, we started a “new” blog that would spur a revolution in the fitness industry. The contents were simple: the date, a picture, the Workout of the Day (WOD), and usually some provocative nugget of information. Check out our first full month of posts back in May 2003
Anyone with an Internet connection and the willingness, curiosity and bravery to try it, could. From this simple blog and a single gym in Santa Cruz, Calif., there sprung an immense community of fitness enthusiasts who have learned the movements, tested the theory and accumulated a huge amount of data supporting Glassman’s equation: 
CVFM @ HI + Communal Environment = Health
A regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@ HI) in a communal environment leads to health and fitness.

----

WOD for Champagne Friday 5/17
(Pick your Poison)
"CHRISTINE"
3 rounds for time:
500m row
12 deadlifts, BW
24 box jumps, 24/20"
OR
"HELEN"
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Box jump is Games standard. KBS is American Style. Post time to whiteboard/comments/Cody.
----


----

Thursday, May 16, 2013

AJ's First Muscle-up


----

WOD for Thursday 5/16

30 muscle-ups for time.

Compare to 22FEB2013. Post results to whiteboard/comments/Cody!

----

1:38! Zeb is on the news!

----

Wednesday, May 15, 2013

Celebrating Adam!


It has come time to celebrate the coming of age for one of our own beloved trainers, Adam Wenzel. Please join us Friday evening, May 17th, 8:30pm, at 95 Slide.

See the facebook event and RSVP here.

This has been an incredible year for Adam, who started a Krav Maga school last year at our South Lake Union facility, Foundation Athletics. With months of hard work and dedication, he is now able to focus 100% of his energy on building and maintaining this new venture. 

Twinsies

We thank him for his unwavering commitment to Foundation CrossFit and CrossFit SLU. It has been an incredible journey from the day he walked in off the street and asked to be part of the gym. He told us he wasn't sure why, but he knew this was the place that would define his new direction in life. It has been such a pleasure working with Adam, and as most of you can agree, he has made a better day for many of us going forward. As bittersweet as it always is to see one of our fine trainers move on to greener pastures, we are humbly grateful for all that Adam has done to help shape our fitness community into what it is today. Thank you from the bottom of our hearts.


2010


Adam's will be finishing out his classes as a CrossFit trainer this Friday, May 17th at 3:30pm and 4:30pm. Although you may not be seeing as much of Adam on the CrossFit floor, he will be at Guardian Krav Maga, which runs from Wednesday to Friday in the evenings, beginning at 6pm, and Saturday at 11am.  


On behalf of the entire Foundation CrossFit & CrossFit SLU family, we congratulate you on taking the next steps of your exciting journey! 
--
Tony Lau & Andrew Bueno


----

Victor is Stronger

Victor

----

WOD for Wednesday 5/15

establish a front squat 3RM within 20 minutes

then

establish a max height box jump within 10 minutes

Compare squat to 22APR2013. Post results to whiteboard/comments/Cody.

----

----

Tuesday, May 14, 2013

One-Arm Burpees, CFG2013 Tickets SNAFU


In the above picture, Ann-Marie is working a one-arm burpee due to a football injury. We can scale any movement when you guys ask!

----

WOD for Tuesday 5/14

GYMNASTICS

3 attempts to find your max handstand

CONDITIONING

for time:
70 burpees
60 situps
50 kettlebell swings, 24/16kg
40 pullups
30 hspu

Compare to 11APR2013. Post best handstand and time to whiteboard/comments/Cody.

----


Well that was quick. The CrossFit Games tickets went on sale this morning at 10am, sold out the Gold Level tickets by noon, and are now completely sold out*.

For those who want to catch it on tv/online, it'll be streamed the entire time!

Otherwise, the best option is to see the NW Regionals in person this May 31st thru June 2nd. You can still buy tickets here. It's in Kent at the ShoWare center.

* You can still purchase CFG tix online here. But don't.

----

Extracurricular Cardio 5/14

RUN, ROW, BIKE/AIRDYNE

3 x 8 minute intervals (4 minute recovery between intervals)

Work for max speed/distance on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt. ROW: Set drag factor between 120-140.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

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). It is not considered a class to utilize the equipment once given the okay by the trainer.

----

Monday, May 13, 2013

PaleoRx 2013: The Last Week

And it's also max week!


Wrap-up party is THIS SATURDAY!

----

WOD for Max Week Monday 5/13

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Compare to 08APR2013. Post max squat and time to whiteboard.

----


----

Friday, May 10, 2013

A Fun-Stuffed Friday

Sarah

You can thank this strong and lovely lady for today's WOD.

----

WOD for Benchmark Friday 5/10

"THE SEVEN"

7 rounds for time:
7 handstand pushups
7 thrusters 61/45kg
7 knees-to-elbows
7 deadlifts 111/77kg
7 burpees
7 kettlebell swings 32/24kg
7 pullups

Post time to whiteboard/comments!

----

Extracurricular Cardio 5/10

RUN, ROW

for time:
10k

BIKE/AIRDYNE

40 minutes for max distance

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. 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). It is not considered a class to utilize the equipment once given the okay by the trainer.

----
----

Thursday, May 9, 2013

http://growthegarden.org/

Darcia aka Das Boot aka Darce Maul wanted to see if the Foundation/SLU community could help out an amazing project.


"I'm working on an important project for school at Seattle University. It's called Grow The Garden and we are revamping a garden at the Rainier Community Center that a volunteer uses to teach neighborhood kids about the benefits of growing and eating veggies!! We need to raise $3,000 to meet our goal of making it a beautiful space for kids to come and learn. The first weekend in June we are going to be out building, gardening and giving it an extreme makeover!"

More information can be found on our website and information on how to donate, which is tax deductible! Any questions can be emailed here.

----

WOD for Thursday 5/9

GYMNASTICS

practice handstand walking for 15 minutes

CONDITIONING

3 rounds:
max kettlebell snatches for 2:30
rest 2:30

Post total reps to whiteboard/comments.

----

In The Neighborhood: Capitol Hill - PaleoRx

What spots do you like to grab food at locally?

----

Wednesday, May 8, 2013

Simple Habits

Lat stretches

For those who workout/practice activities regularly, how do you stay active on a daily basis? What small daily things do you do to maintain an healthy lifestyle?

Do you ride your bike to work, walk to the grocery store or take the stairs instead of the elevator? Do you stretch every hour for a few minutes while sitting at your desk all day? Yoga on your lunch break? Drop into a paleo chair while waiting in line?

Share your tips and tricks in the comments!

----

WOD for Wednesday 5/8

STRENGTH

every minute on the minute for 15 minutes:
clean & jerk

CONDITIONING

for time:
1 mile run
150 double unders
1 mile run

Post time to whiteboard/comments!

----

Four Simple Habits - CrossFit Invictus

----

Tuesday, May 7, 2013

Solidarity


Emily is expecting within the week, so on Saturday Andy showed his support by letting me tape an 8lbs medicine ball to his stomach. They proceeded to do our Star Wars workout.

I love our gym.

----

WOD for Tasty Tuesday 5/7


GYMNASTICS

play with handstand walking for 15 minutes

CONDITIONING

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

Compare to 14JUN2012. Post total reps to whiteboard/comments!


----

----

Monday, May 6, 2013

Tummy, Buns, and Thighs!

J. Scarr

Bridge-ups through this range of motion are traditionally done with barbells, but a pair of kettlebells work as well!

----

WOD for Volume Week Monday 5/6

"TUMMY, BUNS, and THIGHS" for Sandi and Aimee!

6 rounds of:
5 1 1/4 front squats
10 kettlebell bridge-ups
20 pike situps

Post front squat and kettlebell loads to whiteboard/comments.

----

Extracurricular Cardio 5/6

RUN, ROW, and BIKE/AIRDYNE

2 x 5 minute (2 minute recovery)

then

5 x 1 minute (30 second recovery)

Work for max distance/speed on each interval. Remain consistent an dtry to best the previous distance/speed traveled with each attempt.

Set rower drag between 120-140.


----

Friday, May 3, 2013

"Super" Sweet Potato Mash

Here's my favorite pre and post-WOD mash:


Generally I'll throw approximately 1/2 cup into ziplock bags. Bite off the corner and you can slurp these suckers down. Great paleo substitute for Gu, too.

----

WOD for Benchmark Friday 5/3

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

Compare to 12APR2013. Post time to whiteboard/comments.

----

Extracurricular Cardio - Fri 5/3

RUN, ROW, and BIKE/AIRDYNE

2 x 10 minute run.. Recover 5 minutes after each effort.

2 x 2 minute run. Recover 1 minute after efforts. Work for max distance/speed on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt.

*Set drag factor between 120-140 on rower.

----

Thursday, May 2, 2013

Kipping T2B


For more of our movement library, check out our YouTube channel!
----

WOD for Thursday 5/2

5 rounds for time:
100m suitcase walk, L
100m suitcase walk, R
15 burpees
15 toes-to-bar

For a spicier workout, try circular t2b. Post time to whiteboard/comments.

----

PaleoRx Mini-Challenge #2: Eat Breakfast!

See if you can make a meal the with following macronutrient ratio! Check out the details here!

----

Wednesday, May 1, 2013

Sumo's and AD's

Satan's Tricycle

----

WOD for Wednesday 5/1

STRENGTH

sumo deadlift 5x5

CONDITIONING

10 rounds, each for max calories:
1 minute AirDyne

Everytime you deviate more than 5 calories, add 10 burpees to your payout. Rest as needed between efforts. Payout all burpees at the end.

Post results to whiteboard/comments!

----

This Trendy "Strong Is the New Skinny" and (What It Could Mean For the Next Generation of Girls) - Sophieologie

A very interesting read on a subject within the current climate of fitness.

----