Tuesday, December 31, 2013

To Our Gym Family...

We would like to wish you and yours a very blessed 2014.








Thank you all for everything that you do, especially for being part of our family.

- Team FCFCFSLU

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WOD for Max Week Tuesday 12/31

STRENGTH

A Quick CrossFit Total

- establish a 1RM back squat within 15 minutes
- establish a 1RM press within 15 minutes
- establish a 1RM deadlift within 15 minutes

CONDITIONING (optional)

for time:
500m row

Post results to whiteboard/the Cody app.

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We're not open on January 1st (which is also Appa's 1st Birthday!), so take the time to rest (it's important for Thursday and Friday) and read the following (because I think you need to know these things):
  1. If you didn't watch the Bloomberg video that was posted yesterday go do it now. It's okay, I'll wait. Go ahead and watch it here.
  2. Our very own Lillian Z started an awesome website with gorgeous food photos: http://prettypaleo.com
  3. The Godfather of all Seattle-area CrossFit affiliates, hell, ALL of the affiliates worldwide only exist because of Coach Dave Werner- my first CrossFit coach and a helluva guy. Read this fascinating article about the beginning right here at Military Times.
  4. Play any recreational league sports? Want to do rec league CrossFit? The short season of the Seattle Affiliate League is upon us! Registration begins tomorrow!
  5. Another Coach (Rip!) offers One of the Most Underrated Strength Exercises You Can Do at the Huffington Post.
  6. Our SEATTLE SEAHAWKS have clenched the division and the best record in the NFL. Are we as dominant as everyone thinks? Regardless the road to the Superbowl goes through Century Link!
  7. Training is definitely a physical discipline. Training is both a physical, mental, and emotion discipline. Read how failing the GORUCK Selection was a huge lesson for Ryan Esdohr.
  8. HAVE YOU LOOKED AT OUR MOVEMENT LIBRARY ON YOUTUBE YET?

Sunday, December 29, 2013

It's Test Week!

THE TOTAL at VERSUS II

If you haven't picked up your VERSUS II shirt yet, ask a trainer!

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Upcoming Events:
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WOD for Max Week Monday 12/30

STRENGTH

establish a 3RM overhead squat within 20 minutes

CONDITIONING

"KAREN"

for time:
150 wall ball shots, 20/14#

10 minute time limit. Post results to whiteboard/your journal/the Cody app.

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CrossFit: C-Suite with Jeffrey Hayzlett - Bloomberg

An awesome look into the business structure (or lack thereof) within the CrossFit community and CrossFit HQ.

Saturday, December 28, 2013

Power or Full?

Pao and AB explain the movements
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WOD for Saturday 12/28
STRENGTH
  • establish a heavy hang snatch within 10 minutes
  • establish a max distance broad jump within 5 minutes
CONDITIONING

WHEEL O'MANIA!
  • Wheel 1
  • Wheel 2
  • Wheel 3
Post results to whiteboard/journal/the Cody app.

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Friday, December 27, 2013

Shelly & Tomoki

GUESS WHO JUST GOT ENGAGED?!

Tomoki & Shelly

Congratulate them next time you see the pair!

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WOD for Champagne Friday 12/27
STRENGTH
deadlift 1x5
CONDITIONING
"DIANE"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups
Post results to whiteboard/your journal/the Cody app.
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Generation CrossFit - The New Yorker (via Fran M)
The New Yorker's first article on the CrossFit scene!

Thursday, December 26, 2013

Merry Christmas!

Or rather, a merry BELATED Christmas!


Moonboots speaks for all of us: our awesome staff hope that you and yours had an amazing holiday break- whether you are permanent part of the gym fan or not, we hope this past week has been relaxing and fun.

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WOD for Thursday 12/26
STRENGTH
overhead squat 5x3
CONDITIONING
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
Post time to whiteboard/journal/the Cody app.
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Weak For a Week - CrossFit Journal
It's true! And you're in the middle of it right now.

Tuesday, December 24, 2013

Membership Changes for 2014

In preparation for the new year, we are making a few adjustments to our class payment structures in order to clarify and simplify our offerings. These changes will take effect January 1, 2014. Please see the attached tables for upcoming changes. The main points are as follows:
  • We will be including Yoga and Mobility classes in the CrossFit membership.
  • The Unlimited CrossFit membership will be removed from our membership plans, replaced by a 6x/week membership. 
  • Specialty Programs such as Strength, Endurance, and CompEx will include a separate allotment of classes for the Specialty Floor.
  • On January 1st, 2014 we will release our Annual Pricing.
  • Our domestic partner discount (DPD) rates are changing to a flat 20% discount for each person.
  • No-shows will not be released back to an athlete. They count toward your weekly allotment.
  • Holds are honored for reasonable circumstances with a minimum duration of two weeks and advance notice of at least seven days.
  • Click any of the following charts to enlarge!



What does this mean for you?
  • A 3x/week membership means you can do CrossFit on Monday, Yoga on Wednesday, and Mobility on Thursday. OR CrossFit on Monday and Tuesday, then Mobility on Thursday! OR 3 days of CrossFit! OR 1 day of CrossFit and 2 days of Yoga. Or 3 days of Mobility (some of y'all definitely need it.) The possibilities are endless!
  • If you hit your limit of classes for the month, you are encouraged to upgrade your CrossFit membership or pay $20/class. 
  • Additional classes beyond the 6x/week membership will come at $5/class because there is no other membership upgrade available. 
  • Specialty Programs come with their own allotment of classes, separate from the CrossFit class grouping. We still don't offer "Open Gym", but those in the Strength, Endurance, Olympic Weightlifting, and CompEx programs will have access during Specialty Floor hours to perform their prescribed program work. 
  • Foundation CrossFit and CrossFit SLU were built off of a strong community of tenured athletes. This is why we have wait lists- we want to know you individually. We do not want to crowd our classes! In honor of the athletes who've been with us forever, we plan to release a set of annual membership packages that include bonuses.
  • Grandfathered FCF 2.0 membership rates remain in effect!
  • With the DPD rates set to 20% per person, now each person can upgrade/downgrade/pause memberships with ease.
  • A tighter RSVP system will benefit both athletes and trainers.
  • Finally, this means that business is growing. The staff at FCF/CFSLU want to ensure solid training and business practices and set everyone up for future success.
A fully detailed email will be in your inbox and we will be posting a FAQ soon. Please email us if you have any questions, comments, or concerns.
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WOD for Tuesday 12/24

BEAR COMPLEX

5 rounds to find max total load. 7 sequences per round.
power clean
front squat
push press (shoulder-to-overhead)
back squat
push press (shoulder-to-overhead)

If you load the bar to 40kg, you must do a pwr clean + frsq + pp + bs + pp SEVEN TIMES (touch and go) before you can rest and/or change the weights. The bar should not rest on the ground during the round.

Post heaviest successful load to whiteboard.



Monday, December 23, 2013

Neal's Request


It was Neal's birthday on Friday and he wanted to do "WHITTEN", as Neal and Dan were deployed together a couple of times.

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"WHITTEN"

5 rounds for time of:
22 kettlebell swings, 32kg
22 box jump, 24"
400m run
22 burpees
22 wall ball 20/14#

First posted on CrossFit.com on 12DEC2012. Post time to whiteboard/journal/comments/the Cody app.

"Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten."

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Army Captain Daniel Whitten - Military Times

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Saturday, December 21, 2013

FCF/CFSLU HOLIDAY HOURS

I know you're all thinking about it!

Gaylin R, Jim B, Madge D, Anastasia M, Jake V, Matt M

Tuesday 12/24:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 12/25:
CLOSED

Thursday 12/26:
FCF 9/10/11am
SLU 9/10/11am

Tuesday 12/31:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 1/1:
CLOSED

*Specialty Floor hours are 9-12pm on Tuesday 12/24, Thursday 12/26, Tuesday 12/31 for Mobility, Strength, Endurance, and CompEx athletes!

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WOD for Champagne Saturday 12/21
  • establish a heavy snatch within 20 minutes
  • establish a heavy clean & jerk within 20 minutes
Post loads to whiteboard/your journal/comments/the Cody app.

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Friday, December 20, 2013

Carry On Tradition.

Mmm burpees.

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The holiday tradition continues!

WOD for Champagne Friday 12/20

"The 12 Days of CrossFit"

perform the following in "Cumulative Song" format, for time:
  • 100m run
  • 2 bear crawls, 25'
  • 3 sec handstand
  • 4 clean & jerk, 45/30kg
  • 5 dive-bomber pushups
  • 6 knees-to-elbows
  • 7 kettlebell swings, 24/16kg
  • 8 toes-to-bar
  • 9 dips
  • 10 squat thrusts
  • 11 pullups
  • 12 rocking pistols
40 minute time limit. Compare to 02AUG2013, 26FEB2013, 12JAN2013, 21DEC2012.

Post time to whiteboard/your journal/comments/the Cody app.

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Generation X is Sick of Your Bullshit - Gizmodo

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Wednesday, December 18, 2013

Thunder Thighs?

(the shirt says it all)

Remember: we are closed for all evening classes (3:30pm-8:30pm) this Thursday for a Staff Meeting!

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WOD for Volume Week Wednesday 12/18

STRENGTH

jerk 10x2

CONDITIONING

Gorilla Games 2013 - Open Event 2

Go through each of the stations for max reps:
  • 20 seconds of front squats, 45/30kg
  • 10 second rest
  • 20 seconds of front squats, 53/38kg
  • 10 seconds rest
  • 20 seconds of front squats, 61/45kg
  • 10 seconds rest
  • 20 seconds of front squats, 70/50kg
  • 10 seconds rest
  • 20 seconds of front squats, 80kg/56kg
Score = total kilograms lifted. Post score to whiteboard/journal/the Cody app.

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How To Double Under Like a Boss - The Movement Fix


Don't these tips sound familiar?

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Tuesday, December 17, 2013

Deadlifts and Double AMRAPs

Jake V at #OccupyStrength 2012

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WOD for Volume Week Tuesday 12/17

STRENGTH

deadlift 1x5

CONDITIONING

as many reps as possible in 8 minutes:
5 deadlift, 70/50kg
10 pushups
20 double unders

(then exactly 2 minutes rest)

as many reps as possible in 10 minutes:
10 deadlifts, 70/50kg
30 burpees
60 double unders

Post total reps to whiteboard!

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The Benefits of Knee Sleeves - CrossFit Invictus

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Monday, December 16, 2013

It's VOLUME Week!


And look how excited Gaylin R and Jeff P are!

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WOD for Volume Week Monday 12/16

STRENGTH

back squat 5x3

CONDITIONING

21-15-9-3 for time:
hang power clean, 61/45kg
toes-to-bar

Post time to whiteboard/comments/the Cody app.

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Breakfast For Dinner Shame Should Be Put to Bed - NPR

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Thursday, December 12, 2013

Upcoming Nutrition Challenge?

TL

Who's ready for the next nutrition challenge?

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WOD for Friday 12/13

"MARY"

as many rounds as possible in 20 minutes:
5 handstand pushups
10 alternating pistols
15 pullups

OR

"CINDY"

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

Post total reps to whiteboard.

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Wrist Mobility is the Key to a Good Rack - Tabata Times

Fine 'Dyning

Teddy B

GET IT?!

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WOD for Skills Week Thursday 12/12
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Trainer's choice. Feeling your shoulders from Monday, Tuesday, and Wednesday?
"MARY" or "CINDY" tomorrow.
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What Happened On Easter Island: A New, Even Scarier Scenario - NPR

Wednesday, December 11, 2013

Skills Week Wednesday

Erik B

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WOD for Skills Week Wednesday 12/11

STRENGTH

jerk 10x3

CONDITIONING

finish the following in any order:

Post jerk to whiteboard/comments/the Cody app.

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Lululemon Picks Laurent Potdevin As Its New CEO - Fortune Features
"Chip planted some amazing seeds, but some weeds were starting to grow,"

Tuesday, December 10, 2013

Standing on Your Hands


Loading your weight into your hands will eventually provide you the strength for freestanding handstands.

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WOD for Skills Week Tuesday 12/10

STRENGTH

for 10 minutes:
15-second handstand
15-second rest

CONDITIONING

every minute on the minute for 20 minutes:

(even minutes)
3 clean pulls
1 hang clean

(odd minutes)
1 power clean
3 jerk drives
1 jerk

 Post results to whiteboard/comments/the Cody app.

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American Council on Exercise study: CrossFit Works! - Military Times

The article above features Coach Dave Werner of CrossFit Seattle, the first affiliate. He was also my first CrossFit who gave me my first official CrossFit workout!

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Saturday, December 7, 2013

Matt M is

#internetfamous

Happy Birthday Dude!

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"33MM"
for time: 
33 double unders 
33 deadlifts, 80/55kg 
33 toes-to-bar 
33 kettlebell swings, 24/16kg 
33 dips
33 double unders 
33 kettlebell ground-to-overhead, 24/16kg 
33 box jump, 20" 
33 kettlebell front lunge, 24/16kg 
33 burpee 
33 double unders 
All kettlebell movements involve just one kettlebell.

Compare and contrast to 30NOV2012. Post time to whiteboard/your journal/the Cody app.
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What the Color of Your Urine Says About You - Health Hub
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Friday, December 6, 2013

BLUE FRIDAY!


Have you tried both version of the HSPU (handstand pushup)? Chest-to-wall vs back-to-wall.

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WOD for Blue Friday 12/6
"MARY"
as many reps* as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups
* Traditionally scored by rounds, reps are definitely the more simple scoring method.
Post total reps to whiteboard/Cody!
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NFL Films Preview: Seahawks at 49ers
When we get there, who's down for a Superbowl party at the gym?!

Thursday, December 5, 2013

Trainer's Choice Thursdays

Hannah N

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WOD for Thursday 12/5

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice!

Post results to whiteboard/journal/Cody.

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CrossFit: The Good, The Bad, The Ugly - T-Nation

My thoughts:
  • An accurate and fair assessment from one of the original Subject Matter Experts from the CrossFit world.
  • It is fair to criticize the system in which anyone with $1000 can get "certified" and start their own gym.
  • I am also in agreement in the Exercise vs. Training topic. This has been something I've had to develop personally for myself and for the gyms in the past couple of years.
  • That being said, I'd like to think our program has vastly improved. Just look at the workouts from two years ago. (Go ahead, check the archives!)
  • I still believe in the CrossFit community because it still does more good than harm. People get hurt doing stupid shit, but we try to minimize those opportunities by providing a learning atmosphere that values moving well and living healthy over who can get the fastest "FRAN" time or lift the heaviest weights… even if that's the fun thing to talk about.
What do you think? Do we do a decent job?

Wednesday, December 4, 2013

Knowledge in Movement

Leslie drops the knowledge while Cheryl demonstrates the movement

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WOD for Wednesday 12/4

STRENGTH

jerk 7x2

CONDITIONING

THE COMPLEX (from VERSUS II)

every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead

Rx = 61/45kg

You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.

Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.

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"Team work makes the dream work"

Are You a Good Teammate? - Catalyst Athletics (via Cody L)

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Tuesday, December 3, 2013

Wheels

Jared and Zeb doing a Dynamax "wheel"
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  • CompEx Meetup @ CFSLU 10am this Saturday 12/7
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WOD for Tuesday 12/3

STRENGTH

play with handstand for 10 minutes

CONDITIONING

"DIANE"

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

compare to 09JUL2013. Post results to whiteboard/comments/Cody.

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http://www.nwtrailruns.com (via Jessica H)

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Monday, December 2, 2013

"Then die."

"Bruce had me up to three miles a day, really at a good pace. We'd run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a-half minutes per mile].

So this morning he said to me "We're goin to go five."

I said, "Bruce, I can't go five. I'm a helluva lot older than you are, and I can't do five."

He said, "When we get to three, we'll shift gears and it's only two more and you'll do it."

I said "Okay, hell, I'll go for it"

So we get to three, we go into the fourth mile and I'm okay for three or four minutes, and then I really begin to give out. I'm tired, my heart's pounding, I can't go anymore and so I say to him, "Bruce if I run anymore,"-and we're still running-"if I run anymore I'm liable to have a heart attack and die."

He said, "Then die."

It made me so mad that I went the full five miles.

Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, "Why did you say that?"

He said, "Because you might as well be dead. Seriously, if you always put limits on what you do, physical or anything else, it'll spread into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."

- Stirling Silliphant (screenwriter, student of Bruce Lee)

from Bruce Lee: The Art of Expressing the Human Body

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Congratulations to all of our Seattle Marathoners and Half Marathoners!

AB and Victor M

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WOD for Max Week Monday 12/2

STRENGTH

  • establish a 1RM snatch within 20 minutes
  • establish a 3RM overhead squat within 15 minutes

CONDITIONING

tabata pushups

Post results to whiteboard/comments/Cody.

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The Comp Ex Program: Round 2 begins today! Did you get your email?

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