tag:blogger.com,1999:blog-37433756748594305412024-03-12T19:54:56.991-07:00Foundation CrossFit - Capitol Hill, SeattleFoundation CrossFit is the premiere Strength & Conditioning facility focusing on group and personal fitness training. We are located in the heart of Seattle's Capitol Hill. We make people responsible for their health & well-being by teaching them to move properly! It's fun and the community aspect is amazing.TLhttp://www.blogger.com/profile/14200621940109274390noreply@blogger.comBlogger1609125tag:blogger.com,1999:blog-3743375674859430541.post-50880432318644347292014-05-19T09:00:00.000-07:002014-05-19T09:00:00.131-07:00FoundationCrossFit.comWe've MOVED!<br />
<br />
Or rather, our website has moved platforms. This blog for FCF was started and maintained on blogger from the beginning in 2007 until now in 2014. We've decided we needed a fresh start and a different website for sometime now.<br />
<br />
We have moved onto Wordpress and will keep this as an archive of our past. Enjoy and make sure you checkout the new <a href="http://foundationcrossfit.com/">foundationcrossfit.com</a>Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-26587080218384421562014-05-13T00:00:00.000-07:002014-05-12T22:33:38.656-07:00Weightlifting Tuesday<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-dwmbuLB9U3k/U3GuJeETyLI/AAAAAAAABqY/uYygNNpSQmw/s1600/CGO144_0087.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-dwmbuLB9U3k/U3GuJeETyLI/AAAAAAAABqY/uYygNNpSQmw/s1600/CGO144_0087.jpg" height="266" width="400" /></a></div>
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Isaac M</div>
<ul>
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Upcoming Events:<br />
<br />
- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.<br />
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.<br />
- VERSUS IV: The Reckoning - Sunday 5/25.<br />
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.<br />
<br />
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--</div>
<br />
WOD for Test Week Monday 5/12<br />
<br />
STRENGTH<br />
<br />
15 minutes to establish a heavy snatch<br />
15 minutes to establish a heavy clean & jerk<br />
<br />
CONDITIONING<br />
<br />
"ISABEL"<br />
<br />
for time: 30 snatches, 61/43kg<br />
<br />
or<br />
<br />
"GRACE"<br />
<br />
for time: 30 clean & jerks, 61/43kg<br />
<br />
If scaling, use about 60% of your 1RM.<br />
<br />
Compare to . Post barbell load and time to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2341">the Cody app</a>.<br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/kkDtT3XS3mg" width="560"></iframe>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-26839024261844918632014-05-12T00:00:00.000-07:002014-05-11T16:34:40.555-07:00Barbells Await You<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-SBXOW-dec9I/U3ACRcPO44I/AAAAAAAABqA/BSWFHrgU22Q/s1600/FCF+frsq+elizabeth_0018.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-SBXOW-dec9I/U3ACRcPO44I/AAAAAAAABqA/BSWFHrgU22Q/s1600/FCF+frsq+elizabeth_0018.jpg" height="640" width="426" /></a></div>
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Ready for Max Week?</div>
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Tests on tap this week:</div>
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</div>
<ul>
<li>back squat 1RM/3RM</li>
<li>HELEN</li>
<li>heavy snatch</li>
<li>heavy clean & jerk</li>
<li>ISABEL</li>
<li>GRACE</li>
<li>push press 3RM</li>
<li>KAREN</li>
<li>5k row</li>
<li>deadlift 3RM</li>
<li>CGO 14.2</li>
<li>ME handstand</li>
<li>ME kneeling medicine ball throw</li>
<li>ME broad jump</li>
</ul>
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--</div>
<div style="text-align: center;">
<br /></div>
Upcoming Events:<br />
<br />
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.<br />
- VERSUS IV: The Reckoning - Sunday 5/25.<br />
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.<br />
<br />
<div style="text-align: center;">
--</div>
<br />
WOD for Test Week Monday 5/12<br />
<br />
STRENGTH<br />
<br />
15 minutes to establish a 1RM back squat. 3RM if you've been in the gym for less than 6 months.<br />
<br />
CONDITIONING<br />
<br />
"HELEN"<br />
<br />
3 rounds for time:<br />
400m run<br />
21 kettlebell swings, 24/16kg<br />
12 pullups<br />
<br />
Compare to <a href="http://www.foundationcrossfit.com/2014/04/hbd-robyn.html">02APR2014</a>. Post barbell load and time to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2333">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
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<br />
The CrossFit Games Regionals for 2014 Started this past weekend. Checkout <a href="http://games.crossfit.com/">http://games.crossfit.com/</a> for video of the entire weekend's results and videos of the event. South East, North Central, Latin America and Canada West all finished.<br />
<br />
This coming weekend will be the North West (!!!), Central East, Canada East, Europe, and Australia.<br />
<div style="text-align: center;">
<br /></div>
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--<br />
<br />
Oldie, but goodie:<br />
<br /></div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/T5gL9IIzbsY" width="420"></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
James "OPT" Fitzgerald was the first CrossFit Games Champion, owner of <a href="http://optexperience.com/">Optimum Performance Training</a> and now head coach for the <a href="http://profitnessleague.com/team-rosters/">Phoenix Rise of the NPFL</a>.</div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-91497667436596082462014-05-10T07:30:00.000-07:002014-05-10T07:30:01.058-07:00Third World Squat IN ACTION!<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-ZVoqJK6Nf58/U23fkPIfikI/AAAAAAAABpw/PklSYwtwHwg/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-ZVoqJK6Nf58/U23fkPIfikI/AAAAAAAABpw/PklSYwtwHwg/s1600/photo.JPG" height="300" width="400" /></a></div>
<br />
The always-inspiring, smile-inducing afternoon athlete Laura W is currently in Nepal doing some great work. She wanted to say hi and also show off the squat she's been practicing!<br />
<br />
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--</div>
<br />
<a href="https://vimeo.com/94735027">PARTNER WOD</a> for Deload Saturday 5/10<br />
<br />
as many reps as possible in 20 minutes:<br />
- 10 medicine ball situps<br />
- 10 medicine ball slam ball<br />
- 10 burpee box jumps<br />
- 20 "wall ball"<br />
<br />
You and your partner decide weight of dynamax medicine ball (8/14/20#) and box height (12/20/24/30"). Inspired by our friends at CFDeliverance.<br />
<br />
Post score to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2330">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
--</div>
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<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/IFQfl5DoGMY" width="560"></iframe></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-88059607200573178322014-05-09T00:00:00.000-07:002014-05-08T20:16:43.700-07:00Watch Zeb Throw!<div style="text-align: center;">
WE MAY EXPERIENCE SOME TECHNICAL DIFFICULTIES THIS WEEKEND ON THE BLOG!</div>
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<br /></div>
<div style="text-align: center;">
Stay tuned!</div>
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<br /></div>
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</center>
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<a href="http://4.bp.blogspot.com/-1GxcP0T-ZKk/U2xHGQUMMCI/AAAAAAAABpg/tf5Twt-PHhQ/s1600/FD_Crossfit_002.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-1GxcP0T-ZKk/U2xHGQUMMCI/AAAAAAAABpg/tf5Twt-PHhQ/s1600/FD_Crossfit_002.JPG" height="266" width="400" /></a></div>
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<br /></div>
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Our own Zeb H will be throwing today (Friday) at UW for the Ken Shannon Invitational.</center>
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Men's Hammer starts around 2pm and ends around 4pm. Anyone else want to join?</center>
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</center>
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<br /></center>
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Here is Zeb's last competitive throw at St. Martins University:</center>
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<center>
<iframe allowfullscreen="" frameborder="0" height="283" mozallowfullscreen="" src="//player.vimeo.com/video/94621642" webkitallowfullscreen="" width="500"></iframe></center>
<center style="text-align: left;">
<ul>
</ul>
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</center>
<br />
WOD for Champagne Friday 5/9<br />
<br />
CGO 14.1 aka CGO 11.1<br />
<br />
as many reps as possible in 10 minutes:<br />
30 double unders<br />
15 power snatches, 34/25kg<br />
<br />
<i>* Power snatch is ground-to-overhead anyhow.</i><br />
<br />
Compare to 01MAR2014. Post score to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2296">the Cody app</a>.<br />
<br />
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--</div>
<br />
<a href="http://www.tabatatimes.com/coaching-roundtable-crossfit-open-14-1-tips-advice/">Study up on some strategy here</a>. How much will you improve?!<br />
<br />
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-84110509328878690252014-05-08T00:00:00.000-07:002014-05-07T23:31:10.109-07:00Throwback Thursday 5/8<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-UFS22Y-amFo/UOEfmQQZ6PI/AAAAAAAAAMk/v7C8NR_OBvw/s1600/1011FEB12-FCF-075.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-UFS22Y-amFo/UOEfmQQZ6PI/AAAAAAAAAMk/v7C8NR_OBvw/s1600/1011FEB12-FCF-075.jpg" height="640" width="426" /></a></div>
<div style="text-align: center;">
Garit R</div>
<br />
Who else misses our orange building and driveway?<br />
<br />
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--</div>
<div style="text-align: center;">
<br /></div>
Upcoming Events:<br />
<br />
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.<br />
- VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.<br />
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.<br />
<br />
<div style="text-align: center;">
--</div>
<br />
WOD for Deload Thursday 5/8<br />
<br />
ACTIVE RECOVERY<br />
<br />
heavy sleds, slack line practice, and loaded carries.<br />
<br />
Post heaviest carries to whiteboard/the Cody app.<br />
<br />
<div style="text-align: center;">
--</div>
<br />
During yesterday's 7pm class at CFSLU we discussed how the posture and movement we practice in the gym can immediately transfer to the things we do outside of the gym, and the things we would eventually like to try.<br />
<br />
Someone mentioned drumming and it brought this video to mind:<br />
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/El1kCY5tJa4" width="560"></iframe></div>
<div style="text-align: center;">
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-13819364579544414092014-05-07T00:40:00.002-07:002014-05-07T19:44:00.690-07:00Whatcha Lookin' At, Tommy?<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-pQrexviGo1U/U2niMuVub8I/AAAAAAAABpM/pWC0cb5T_CE/s1600/FCF+powerclean+dl+run_0006.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-pQrexviGo1U/U2niMuVub8I/AAAAAAAABpM/pWC0cb5T_CE/s1600/FCF+powerclean+dl+run_0006.jpg" height="266" width="400" /></a></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Although it feels like it might help, avoid whipping your <strike><a href="https://www.youtube.com/watch?v=4SZzKMhJFeA">hair back and forth</a></strike> head back during cleans. Keeping your spine alignment will produce better results in strength and in health.</div>
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<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>CrossFit Total <i>Nights</i> - Friday 5/16 at CrossFit SLU. 5pm to 8pm.</li>
<li>VERSUS IV: The Reckoning - Sunday 5/28. <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform?usp=send_form">REGISTER HERE</a>.</li>
<li>Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.</li>
</ul>
</center>
<center>
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<br />
WOD for Deload Wednesday 5/7<br />
<br />
STRENGTH<br />
<br />
push press 7x3<br />
<br />
Use same load as last week, but move faster with better technical proficiency.<br />
<br />
CONDITIONING<br />
<br />
every minute on the minute for 20 minutes:<br />
- power clean<br />
- low hang (squat) clean<br />
- jerk dip squat<br />
- jerk<br />
<br />
Post heaviest load to whiteboard/the Cody app.<br />
<br />
<div style="text-align: center;">
--<br />
<br />
Olympic Lifting Made Easy - <a href="http://drivepoppunch.tumblr.com/videos">Drive Pop Punch .com</a></div>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-4833188653705376012014-05-06T05:30:00.000-07:002014-05-06T05:30:01.492-07:00Box Jump or Step-Up?<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/--lyYKVvcG8I/U2iXAGrdaqI/AAAAAAAABo8/VS3vwXY-EQU/s1600/CGO+14.3_0002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/--lyYKVvcG8I/U2iXAGrdaqI/AAAAAAAABo8/VS3vwXY-EQU/s1600/CGO+14.3_0002.jpg" height="640" width="426" /></a></div>
<div style="text-align: center;">
Kevin D</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
In such a limited time will step-ups or pure box jumps yield you more reps?</div>
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<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>CrossFit Total <i>Nights</i> - Friday 5/16 at CrossFit SLU. 5pm to 8pm.</li>
<li>VERSUS IV: The Reckoning - Sunday 5/28. <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform?usp=send_form">REGISTER HERE</a>.</li>
<li>Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.</li>
</ul>
</center>
<center>
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<br />
WOD for Skill Week Monday 3/24
<br />
<br />
Deload Tuesday 5/6<br />
<br />
STRENGTH<br />
<br />
10 minutes to find a heavy 3-rep sumo deadlift. practice double unders during rests.<br />
<br />
CONDITIONING<br />
<br />
a.<br />
for 8 minutes:<br />
15 seconds double unders<br />
15 seconds rest<br />
15 seconds dive-bomber pushups<br />
15 seconds rest<br />
<br />
b.<br />
for 10 minutes:<br />
20 seconds box jumps<br />
10 seconds rest<br />
30 seconds <a href="http://instagram.com/p/nRcc3HLvnX/">wall squat</a><br />
<br />
c.<br />
3 minutes max burpees<br />
<br />
There is a one minute rest/rotation between each section. We won't be recording scores to the whiteboard, but that shouldn't deter you from counting your reps for your own recordings.<br />
<br />
<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2272">Post results to the Cody app</a>.<br />
<br />
<div style="text-align: center;">
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<br />
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://paleorx2014.foundationcrossfit.com/2014/05/05/monday-5may-weekly-challenge-2/">Weekly Challenge #2</a> - PaleoRx 2014</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="//player.vimeo.com/video/65353849" webkitallowfullscreen="" width="500"></iframe></div>
<div style="text-align: center;">
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<div style="text-align: center;">
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-31127522139642397972014-05-05T00:00:00.000-07:002014-05-06T01:15:44.384-07:00Deload Week<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-8Gz6ZJC76yc/U2cw7vvbD-I/AAAAAAAABoo/8xCAH_fGr_Y/s1600/ced2014-day2-49.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-8Gz6ZJC76yc/U2cw7vvbD-I/AAAAAAAABoo/8xCAH_fGr_Y/s1600/ced2014-day2-49.jpg" height="266" width="400" /></a></div>
<div style="text-align: center;">
Jeff P</div>
<br />
<center>
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<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>CrossFit Total <i>Nights</i> - Friday 5/16 at CrossFit SLU. 5pm to 8pm.</li>
<li>VERSUS IV: The Reckoning - Sunday 5/25. <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform?usp=send_form">REGISTER HERE</a>.</li>
<li>Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.</li>
</ul>
</center>
<center>
--</center>
<br />
Workout for Deload Week Monday 5/5<br />
<br />
STRENGTH<br />
<br />
back squat 7x3<br />
<br />
CONDITIONING<br />
<br />
10-to-1:<br />
deadlift, 100/65kg<br />
kettlebell press, 20/16kg (per side)<br />
ring row<br />
<br />
This workout is not for time, but keep rests to a minimum.<br />
<br />
COOLDOWN<br />
<br />
5 attempts at a ME L-hang<br />
<br />
Post back squat to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2270">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
--</div>
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/dn2jeBmUPSs?list=UUtcQ6TPwXAYgZ1Mcl3M1vng" width="560"></iframe></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-24722430236334558542014-05-02T00:00:00.000-07:002014-05-01T23:35:09.537-07:00STAR WARS Marathon This Sunday<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-QTJ3zGErSZY/U2M5Ue_4C5I/AAAAAAAABoY/CooFfAZUqng/s1600/394938_10150654496712627_1285378295_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-QTJ3zGErSZY/U2M5Ue_4C5I/AAAAAAAABoY/CooFfAZUqng/s1600/394938_10150654496712627_1285378295_n.jpg" height="400" width="310" /></a></div>
<br />
STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.<br />
<br />
No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.<br />
<br />
Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!<br />
<br />
<center>
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<br />
WOD for Champange Friday 5/2<br />
<br />
STRENGTH<br />
<br />
establish a heavy thruster within 10 minutes<br />
<br />
CONDITIONING<br />
<br />
CGO 13.5<br />
<br />
as many rounds as possible in 4 minutes:<br />
15 thrusters, 45/29kg<br />
15 chest-to-bar pullups<br />
<br />
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, ad infinitum...
<br />
<br />
Compare to 04APR2014. Post score to whiteboard/the Cody app.<br />
<ul>
</ul>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/GUzZETReP1c" width="560"></iframe><br />
<br />
--<br />
<br />
<div style="text-align: start;">
WOD for Volume Week Saturday 5/3<br />
<br />
STRENGTH<br />
<br />
5 sets of 5 single-leg double kettlebell deadlifts/side<br />
<br />
<a href="https://www.youtube.com/watch?v=71CO2XVAG_Q#t=26">CONDITIONING</a><br />
<br />
4 sets of 3 minute rounds:<br />
- 3 kettlebell cleans (+ 5 breath fix)<br />
- 2 kettlebell jerks (+5 breath fix)<br />
- reset into the swing<br />
<br />
Rest 1 minute between sets.</div>
<br />
--</div>
<br />
And just because, here's some STAR WARS 7 news:<br />
<ul>
<li><a href="http://badassdigest.com/2014/04/29/here-is-the-star-wars-cast/">Here Is the S7AR WARS Cast</a> - BAD</li>
<li>Meet Your Star Warriors - Badass Digest</li>
<ul>
<li><a href="http://badassdigest.com/2014/04/29/meet-your-star-warriors-max-von-sydow/">Max von Syndow</a></li>
<li><a href="http://badassdigest.com/2014/04/29/meet-your-star-warriors-oscar-isaac/">Oscar Isaac</a></li>
<li><a href="http://badassdigest.com/2014/04/29/meet-your-star-warriors-daisy-ridley/">Daisy Ridley</a></li>
<li><a href="http://badassdigest.com/2014/04/30/meet-your-star-warriors-john-boyega/">John Boyega</a></li>
<li><a href="http://badassdigest.com/2014/04/30/meet-your-star-warriors-adam-driver/">Adam Driver</a> (Max's doppleganger)</li>
<li><a href="http://badassdigest.com/2014/04/30/meet-your-star-warriors-domhnall-gleeson/">Domhall Gleeson</a></li>
<li><a href="http://badassdigest.com/2014/05/01/meet-your-star-warriors-andy-serkis/">Andy Serkis</a></li>
</ul>
</ul>
<div style="text-align: center;">
--</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-88390288308960001592014-05-01T00:14:00.001-07:002014-05-01T00:22:40.133-07:00SLACKLINING<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/3pE00qEyibU" width="560"></iframe><br /></div>
<br />
<center>
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<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. 2pm.</li>
</ul>
</center>
<center>
----</center>
<br />
WOD for Volume Thursday 5/1<br />
<br />
ACTIVE RECOVERY<br />
<ul>
<li>loaded carries like the waiter's walk, the suitcase walk, heavy yokes, and odd objects</li>
<li>slackline balancing!</li>
<li>heavy, heavy sled sprints</li>
</ul>
<div style="text-align: center;">
--</div>
<br />
<a href="https://www.youtube.com/watch?v=2TzERkdNoyw">Slacklining Basics</a> - Gibbon<br />
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/2TzERkdNoyw" width="560"></iframe>
</div>
<div style="text-align: center;">
<br />
--</div>
ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-38312813057127163132014-04-30T00:32:00.004-07:002014-04-30T00:33:30.261-07:00New Site Coming Soon!<div class="separator" style="clear: both; text-align: center;">
NEW WEBSITE COMING SOON!</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-pNSAfuBIMJE/U2ChI0PrqoI/AAAAAAAABoI/VHC_kBaaj88/s1600/Screenshot+2014-04-30+00.06.49.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-pNSAfuBIMJE/U2ChI0PrqoI/AAAAAAAABoI/VHC_kBaaj88/s1600/Screenshot+2014-04-30+00.06.49.png" height="206" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Huge thanks to Nathan M!</div>
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<br /></div>
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--</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both;">
PaleoRx2014</div>
<div class="separator" style="clear: both;">
<br /></div>
<div class="separator" style="clear: both;">
Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.</div>
<div class="separator" style="clear: both;">
</div>
<ul>
<li>Log your day here: <a href="http://paleorxchallenge.com/">http://paleorxchallenge.com/</a></li>
<li>Register here: <a href="http://paleorx2014.foundationcrossfit.com/get-registered/">http://paleorx2014.foundationcrossfit.com/get-registered/</a></li>
</ul>
<center>
--</center>
<br />
Volume Week Tuesday 4/29<br />
<br />
STRENGTH<br />
<br />
push press 7x3<br />
<br />
Go heavier than last week and rest exactly 60 seconds between sets.<br />
<br />
CONDITIONING<br />
<br />
3 rounds for max total reps:<br />
2 minutes hard-style kettlebell swings, 24/16kg<br />
1 minute rest<br />
2 minutes ME L-seat<br />
1 minute rest<br />
2 minutes seated pike press, 20/15kg<br />
<br />
Post total reps to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2260">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
--<br />
<br />
<div style="text-align: left;">
<a href="http://journal.crossfit.com/2014/04/leading-from-the-back.tpl">Leading From the Back</a> - CrossFit Journal</div>
<br />
--</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-86600024143553911842014-04-29T00:09:00.003-07:002014-04-29T00:10:17.700-07:00Mmm Paleo<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-hVpKebVsNlU/U14HxHFWrJI/AAAAAAAABnw/LmP-U6DbmYo/s1600/Screenshot+2014-04-28+00.47.32.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-hVpKebVsNlU/U14HxHFWrJI/AAAAAAAABnw/LmP-U6DbmYo/s1600/Screenshot+2014-04-28+00.47.32.png" height="75" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
PaleoRx 2014 started yesterday!</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.</div>
<div class="separator" style="clear: both; text-align: left;">
</div>
<ul>
<li>More info: <a href="http://paleorxchallenge.com/">http://paleorxchallenge.com/</a></li>
<li>Register here: <a href="http://paleorx2014.foundationcrossfit.com/get-registered/">http://paleorx2014.foundationcrossfit.com/get-registered/</a></li>
</ul>
<center>
--</center>
<br />
Volume Week Tuesday 4/29<br />
<br />
STRENGTH<br />
<br />
deadlift 5x3<br />
<br />
Go heavier than last week and rest exactly 90 seconds between sets.<br />
<br />
CONDITIONING<br />
<br />
as many reps as possible in 25 minutes:<br />
70 double unders<br />
60 burpees<br />
50 deadlifts, 61/45kg<br />
40 strict pullups<br />
30 box jumps, 30/24"<br />
ME clusters (full clean + thruster), 61/45kg<br />
<br />
Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.<br />
<br />
<div style="text-align: center;">
--</div>
<br />
New videos on <a href="https://www.youtube.com/user/FoundationCrossFit/">our YouTube channel</a>!<br />
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/O79xp1rGfx8" width="560"></iframe>
</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
--</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-73296712448142670732014-04-28T00:00:00.000-07:002014-04-28T00:49:09.952-07:00Slow and Smooth Squats<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-I8JW7NNZKYk/U13pMdj-vLI/AAAAAAAABng/ZYl2oeZmEpY/s1600/FCF+snatch+and+squats_0015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-I8JW7NNZKYk/U13pMdj-vLI/AAAAAAAABng/ZYl2oeZmEpY/s1600/FCF+snatch+and+squats_0015.jpg" height="640" width="426" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Mario and Amy watch Sarah back squat.</div>
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<br /></div>
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--</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-hVpKebVsNlU/U14HxHFWrJI/AAAAAAAABnw/LmP-U6DbmYo/s1600/Screenshot+2014-04-28+00.47.32.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-hVpKebVsNlU/U14HxHFWrJI/AAAAAAAABnw/LmP-U6DbmYo/s1600/Screenshot+2014-04-28+00.47.32.png" height="75" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
PaleoRx 2014 starts today!</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Change your life.</div>
<center style="text-align: left;">
<ul>
</ul>
</center>
<center>
--</center>
<br />
Volume Week Monday 4/27<br />
<br />
STRENGTH<br />
<br />
back squat 7x3<br />
<br />
Go heavier than last week and rest exactly 60 seconds between sets.<br />
<br />
CONDITIONING<br />
<br />
4 rounds for time:<br />
400m run<br />
50 squats<br />
<br />
Compare to <a href="http://www.foundationcrossfit.com/2011/03/fall.html">02MAR2011</a>. Post time to whiteboard/the Cody app.<br />
<br />
<div style="text-align: center;">
--</div>
Weekend Reading<br />
<br />
<ul>
<li><a href="http://www.allthingsgym.com/dmitry-klokov-assistance-exercises-from-seminar/">Dmitry Klokov Assistance Exercises From a Seminar</a> - All Things Gym</li>
<li><a href="http://www.capitolhillseattle.com/2014/04/pedalers-fair-coming-to-capitol-hill/">Pedaler's Fair Coming to Capitol Hill</a> - Capitol Hill Seattle</li>
<li><a href="http://journal.crossfit.com/2014/04/bozvsroopen.tpl">Boz vs Ro</a> - CrossFit Journal</li>
<li><a href="http://www.2dopeboyz.com/2014/04/26/outkast-debut-20-year-anniversary/">OutKast's Debut Album Turns 20</a> - 2DopeBoyz</li>
<li><a href="https://www.youtube.com/watch?v=I2apGYUX7Q0&list=TLmRX2xVNiv9K_Uecdg781ydOeJwpd9qnv">Why Can't We See Evidence of Alien Life?</a> - Ted Ed</li>
<li><a href="http://www.mlssoccer.com/news/article/2014/04/27/armchair-analyst-going-right-gut-pair-seattle-sounders-aces">Armchair Analyst: Going Right Up the Gut, the Seattle Sounders, and other Week 8 Thoughts</a> - Sounders.com</li>
<li><a href="http://seattle.mariners.mlb.com/mlb/gameday/index.jsp?gid=2014_04_27_texmlb_seamlb_1&mode=recap&c_id=sea">Seager Three-Run Homer Propels Mariners</a> - Mariners.com</li>
<li><a href="http://www.seahawks.com/news/articles/article-1/A-closer-look-at-the-Seahawks%E2%80%99-2014-schedule/ccde984e-5eb6-4a39-9a72-9e17b5ee4db0">A Closer Look at the Seahawks' 2014 Schedule</a> - Seahawks.com</li>
</ul>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-39187991036023024572014-04-26T00:44:00.000-07:002014-04-28T00:52:31.716-07:00The 40/40 Club<a href="http://www.paleorxchallenge.com/">Register for our annual 4-week nutrition challenge here!</a><br />
<center>
</center>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-hRqg3sc2LuI/U1tjTLOQd_I/AAAAAAAABnQ/Hor3N1JVokY/s1600/FCF+frsq+elizabeth_0037.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-hRqg3sc2LuI/U1tjTLOQd_I/AAAAAAAABnQ/Hor3N1JVokY/s1600/FCF+frsq+elizabeth_0037.jpg" height="640" width="425" /></a></div>
<center style="text-align: center;">
Tomas B</center>
<center>
</center>
<center>
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<br />
WOD for Skill Week Saturday 4/26<br />
<br />
"40/40"<br />
<br />
for time:<br />
40 handstand pushups<br />
40 front squats, 70/55kg<br />
<br />
10 minute time limit.<br />
<br />
Then 2 minutes rest (or more if you finish early), then<br />
<br />
as many reps as possible in 10 minutes:<br />
3 <a href="https://www.youtube.com/watch?v=GY6ZQqRXf9o">ear-to-ear pullups</a><br />
6 pistols, alternating<br />
9 v-ups<br />
<br />
<a href="http://www.foundationcrossfit.com/2012/04/it-was-all-dream-notorious-big.html">Compare to 12APR2012</a>. Post time and score to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2253">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
----</div>
<br />
<a href="http://ed.ted.com/lessons/how-breathing-works-nirvair-kaur">How Breathing Works</a> - TED Ed<br />
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/Kl4cU9sG_08" width="560"></iframe>
</div>
<div style="text-align: center;">
<br />
----</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-46769318984962538532014-04-25T00:00:00.000-07:002014-04-24T19:02:23.861-07:00Toes-to-Bar<a href="http://www.paleorxchallenge.com/">Register for our annual 4-week nutrition challenge here!</a><br />
<br />
<center>
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<center>
</center>
<center>
<iframe allowtransparency="true" frameborder="0" height="535" scrolling="no" src="//instagram.com/p/nMWi_AmJXc/embed/" width="500"></iframe>
</center>
<center>
</center>
<div class="separator" style="clear: both; text-align: center;">
Carl Paoli of <a href="http://gymnasticswod.com/">GWOD</a>/Freestyle Connection/Naka Athletics</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Notice the shapes and position he hits for efficient movement.</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Also: be mindful of your grip!</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: center;">
----</div>
<center style="text-align: left;">
</center>
<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>Sunday 4/27 - Run Club. 11am at TBA</li>
<li>Monday 4/28 - PaleoRx 2014 begins!</li>
<li>Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA</li>
</ul>
</center>
<center>
----</center>
<br />
WOD for Champagne Friday 4/25<br />
<br />
CGO 13.4<br />
<br />
as many reps as possible in 7 minutes:<br />
3 clean & jerks<br />
3 toes-to-bar<br />
6 clean & jerks<br />
6 toes-to-bar<br />
9 clean & jerks<br />
9 toes-to-bar<br />
12 clean & jerks<br />
12 toes-to-bar<br />
15 clean & jerks<br />
15 toes-to-bar<br />
etc.<br />
<br />
Rx = 61/43kg. 52/35kg for 55+ Masters athletes.<br />
<br />
Post score to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2242">the Cody app</a>!<br />
<br />
<div style="text-align: center;">
----</div>
<br />
<a href="http://www.tabatatimes.com/coaching-roundtable-crossfit-open-13-4-tips-and-advice/">Check out some strategy for CGO 13.4 here at Tabata Times</a>.<br />
<br />
<div style="text-align: center;">
----</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-18329234008520109332014-04-24T00:00:00.000-07:002014-04-23T23:40:41.189-07:00Looking Over<a href="http://www.paleorxchallenge.com/">Register for our annual 4-week nutrition challenge here!</a><br />
<br />
<center>
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<center>
</center>
<center>
</center>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-OUWfuYkoBMM/U1ixMWlBkfI/AAAAAAAABnA/el8IDuCkMgE/s1600/Versus+3+Blog_0013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-OUWfuYkoBMM/U1ixMWlBkfI/AAAAAAAABnA/el8IDuCkMgE/s1600/Versus+3+Blog_0013.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Anastasia, Nadia, Elle, Jeff, Christine, Appa, and Megan</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
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----</div>
<center style="text-align: left;">
</center>
<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>Monday 4/28 - PaleoRx 2014 begins!</li>
<li>Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA</li>
</ul>
</center>
<center>
----</center>
<br />
WOD for Skills Week Thursday 4/24<br />
<br />
ACTIVE RECOVERY<br />
<br />
loaded carries and sleds<br />
<br />
then<br />
<br />
PANIC BREATHING<br />
<br />
<i>This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.</i><br />
<i><br /></i>
<i>The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.</i><br />
<br />
Post time to <a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2238">the Cody app</a>!<br />
<br />
<div style="text-align: center;">
----</div>
<br />
<a href="http://pjmedia.com/lifestyle/2014/04/22/why-you-should-not-be-running/">Why You Should Not Be Running</a> - Mark Rippetoe for PJ Lifestyle<br />
<br />
<div style="text-align: center;">
----</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-8702999185890481902014-04-23T00:05:00.002-07:002014-04-23T00:06:16.134-07:00Jerk Footwork<a href="http://www.paleorxchallenge.com/">Register for our annual 4-week nutrition challenge here!</a><br />
<br />
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<center>
<br /></center>
<center>
</center>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-eLQQ9Rn4f3M/U1djTLx2_EI/AAAAAAAABmo/07KyY3HZijU/s1600/FCF+Feb2013_0045.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-eLQQ9Rn4f3M/U1djTLx2_EI/AAAAAAAABmo/07KyY3HZijU/s1600/FCF+Feb2013_0045.jpg" height="266" width="400" /></a></div>
<center style="text-align: center;">
Sarah split jerks</center>
<center style="text-align: center;">
<br /></center>
<center style="text-align: center;">
</center>
<center style="text-align: left;">
What does your footwork look like? <a href="http://www.crossfitinvictus.com/coaches/better-accessories-for-your-jerk/">Coach Mike Burgener has a diagram he likes to draw out</a>. We like to simplify it with a half-way lunge with slight modifications to the feet positions.</center>
<center style="text-align: left;">
<br /></center>
<center style="text-align: left;">
</center>
<center style="text-align: left;">
The Outlaw Way came out with this video by SuperCleary recently:</center>
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</center>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="//player.vimeo.com/video/91410258" webkitallowfullscreen="" width="500"></iframe></div>
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</center>
<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>Run Club - TODAY at Foundation CrossFit. 7:30pm. Bring your reflective gear and/or running lights as it may get dark!</li>
<li>Monday 4/28 - PaleoRx 2014 begins!</li>
</ul>
</center>
<center>
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<br />
WOD for Skills Week Wednesday 4/23<br />
<br />
STRENGTH<br />
<br />
push press 7x3. rest 90 seconds exactly between sets.<br />
<br />
CONDITIONING<br />
<br />
CrossFit Games 2012 - TRACK TRIPLET<br />
<br />
3 rounds for time:<br />
8 split jerks, alternating, 61/45kg<br />
7 bar muscle-ups<br />
400m run<br />
<br />
Games had a 13-minute cutoff. We'll have a 20-minute cutoff. Post time to whiteboard.<br />
<br />
<div style="text-align: center;">
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<br />
Why is your footwork so important? Coach Bob Takano explains:<br />
<br />
<a href="http://breakingmuscle.com/olympic-weightlifting/the-2-fundamental-roles-of-footwork-in-the-jerk">The 2 Fundamental Roles of Footwork in the Jerk</a> - Breaking Muscle<br />
<br />
<div style="text-align: center;">
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-12148662431417035772014-04-22T00:00:00.000-07:002014-04-21T21:59:30.172-07:00Just Swangin'<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.paleorxchallenge.com/">Join our annual PaleoRx challenge here!</a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Sn6bZLP7Xlw/U1X2wy-kRlI/AAAAAAAABmY/TvgAU8CFisM/s1600/FCF+powerclean+dl+run_0011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Sn6bZLP7Xlw/U1X2wy-kRlI/AAAAAAAABmY/TvgAU8CFisM/s1600/FCF+powerclean+dl+run_0011.jpg" height="400" width="266" /></a></div>
<div style="text-align: center;">
Agnes</div>
<br />
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<center style="text-align: left;">
</center>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>Run Club - Wednesday 4/23 at FCF. 7:30pm. Open to members and non-members.</li>
<li>PaleoRx 2014 Nutrition Challenge Begins - Monday 4/28. <a href="http://www.paleorxchallenge.com/">More details here</a>.</li>
</ul>
</center>
<center>
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<br />
WOD for Skill Week Tuesday 4/22<br />
<br />
STRENGTH<br />
<br />
deadlift 5x3<br />
<br />
CONDITIONING<br />
<br />
100 heavy kettlebell swings for time. every minute on the minute do 5 burpees.<br />
<br />
Post time to whiteboard/the Cody app.<br />
<br />
<div style="text-align: center;">
--</div>
<br />
<a href="http://neilarey.com/workouts.html">Visual Workouts by Neila Ray</a> (via Josh M)<br />
<br />
<div style="text-align: center;">
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-71504282020726617162014-04-21T00:00:00.000-07:002014-04-20T22:58:10.462-07:00Dips and Hang (Squat) Snatches<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-3o-7JXKuGuQ/U1Su--nRnxI/AAAAAAAABmI/BtL55JlG0E4/s1600/FCF+vday_0002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-3o-7JXKuGuQ/U1Su--nRnxI/AAAAAAAABmI/BtL55JlG0E4/s1600/FCF+vday_0002.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Melissa</div>
<br />
<center>
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<center style="text-align: left;">
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>Wednesday 4/23 - Run Club at FCF. 7:30pm. Bring your brights and reflective gear.</li>
<li>Sunday 4/27 - Run Club at TBD. 11am.</li>
<li>Friday 5/16 through Sunday 5/18 - <a href="http://games.crossfit.com/article/2014-regional-tickets-sale-now" style="color: #9fb1da; text-decoration: none;">CrossFit Games NW Regionals</a>.</li>
<li>Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.</li>
<li>Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. </li>
<li>Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.</li>
<li>Sunday 5/26 - <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform" style="color: #9fb1da; text-decoration: none;">VERSUS IV: The Reckoning</a>. 10am to 2pm.</li>
<li>Monday 5/27 - Memorial Day Murph</li>
</ul>
</center>
</center>
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<br />
WOD for Skills Week Monday 4/21<br />
<br />
STRENGTH<br />
<br />
back squat 7x3. Go heavier than last week and keeps rests to exactly 90 seconds between sets.<br />
<br />
CONDITIONING<br />
<br />
21-15-9 reps for time:<br />
dips<br />
hang (squat) snatch, 45/30kg<br />
<br />
FINISHER<br />
<br />
5 sets ME strict pullups on rings<br />
<br />
Post time to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2209">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
----<br />
<br />
<div style="text-align: left;">
<a href="http://www.tabatatimes.com/four-common-kettlebell-swing-errors-made-crossfitters/">Four Common Kettlebell Swing Errors Made by CrossFitters</a> - Tabata Times</div>
<br />
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-29815173246987097702014-04-19T06:00:00.000-07:002014-04-19T06:00:00.238-07:00Heavy Cleans<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-mDN56myZjks/U1IuMKOQ4_I/AAAAAAAABl4/-bL_oh2o1WQ/s1600/FCF+frsq+elizabeth_0022.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-mDN56myZjks/U1IuMKOQ4_I/AAAAAAAABl4/-bL_oh2o1WQ/s1600/FCF+frsq+elizabeth_0022.jpg" height="640" width="426" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Brian S</div>
<br />
Don't go for a 1RM today if you're not feeling fantastic (8+ on a scale from 1 to 10. 1 being complete sh*t, 10 being invincible.)<br />
<br />
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<center style="text-align: left;">
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>TODAY! Saturday 4/19 - PaleoRx 2014 Info Meeting. 12pm</li>
<li>Friday 5/16 through Sunday 5/18 - <a href="http://games.crossfit.com/article/2014-regional-tickets-sale-now" style="color: #9fb1da; text-decoration: none;">CrossFit Games NW Regionals</a>.</li>
<li>Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.</li>
<li>Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. </li>
<li>Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.</li>
<li>Sunday 5/26 - <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform" style="color: #9fb1da; text-decoration: none;">VERSUS IV: The Reckoning</a>. 10am to 2pm.</li>
<li>Monday 5/27 - Memorial Day Murph</li>
</ul>
</center>
</center>
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<br />
WOD for Max Week Saturday 4/19<br />
<br />
STRENGTH<br />
<br />
establish a heavy clean within 12 minutes<br />
<br />
CONDITIONING<br />
<br />
WA State Sectionals 2010 - Individual Event 1<br />
<br />
as many shoulder-to-overhead (70/50kg) as possible in 8 minutes. every minute on the minute run 100m.<br />
<br />
Post load and score to whiteboard/the Cody app.<br />
<br />
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<br />
<div style="text-align: left;">
<a href="http://www.catalystathletics.com/articles/article.php?articleID=1800">How to Fix Disgusting Mutant Technique</a> - Matt Foreman for Catalyst Athletics</div>
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----</div>
Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-11110893667935697412014-04-18T00:00:00.000-07:002014-04-17T21:16:13.609-07:00CrossFit Games Masters Qualifier Events<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-MkL7eUDypkQ/U1CmdRfpgYI/AAAAAAAABlo/iedOPHGNoaU/s1600/Saturday+WOD-Foundations-010.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-MkL7eUDypkQ/U1CmdRfpgYI/AAAAAAAABlo/iedOPHGNoaU/s1600/Saturday+WOD-Foundations-010.jpg" height="266" width="400" /></a></div>
<div style="text-align: center;">
Garret</div>
<br />
<a href="http://www.tabatatimes.com/coaching-roundtable-crossfit-open-13-3-tips-and-advice/">Prepare</a>!<br />
<br />
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<center style="text-align: left;">
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>THIS Saturday 4/19 - PaleoRx 2014 Info Meeting. 12pm</li>
<li>Friday 5/16 through Sunday 5/18 - <a href="http://games.crossfit.com/article/2014-regional-tickets-sale-now" style="color: #9fb1da; text-decoration: none;">CrossFit Games NW Regionals</a>.</li>
<li>Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.</li>
<li>Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. </li>
<li>Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.</li>
<li>Sunday 5/26 - <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform" style="color: #9fb1da; text-decoration: none;">VERSUS IV: The Reckoning</a>. 10am to 2pm.</li>
<li>Monday 5/27 - Memorial Day Murph</li>
</ul>
</center>
</center>
<center>
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<br />
WOD for Champagne Friday 4/18<br />
<br />
CGO 13.3 aka CGO 12.4 aka KAREN + other stuff<br />
<br />
as many reps as possible in 12 minutes:<br />
150 wall ball, 20/14#<br />
90 double unders<br />
30 muscle-ups<br />
<br />
Compare to <a href="http://www.foundationcrossfit.com/2014/01/tgi-blue-f.html">17JAN2014</a>. Post to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2206">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
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<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/7yfgSNyl8L8" width="560"></iframe>
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-57412752858149010832014-04-17T00:12:00.000-07:002014-04-17T00:14:00.098-07:00PaleoRx 2014 DetailsPlan to hear about this over and over!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-i7LFF_TERMQ/Tb9zDESk3nI/AAAAAAAAC8o/J0XjkiCt0ws/s1600/PALEO+RX.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-i7LFF_TERMQ/Tb9zDESk3nI/AAAAAAAAC8o/J0XjkiCt0ws/s1600/PALEO+RX.jpg" height="240" width="400" /></a></div>
<br />
Nutrition is important to reaching your goals. Depending on what those goals are determine which paths you can take. As those who continually test work capacity, rest, and recovery, we definitely want to consider how the types of fuel you feed yourself determine how you look, feel, and perform.<br />
<br />
For those who are just getting into exercise, those wanting to change body composition (see: lower body fat), improve energy and clarity, and perform better, we suggest the Paleo diet.<br />
<br />
If I may quote World Class Fitness in 100 words:<br />
<blockquote class="tr_bq">
Eat meat and vegetables, seeds and nuts, some fruit, little starch, and no sugar. Keep intake to levels that support exercise but not bodyfat.</blockquote>
The paleo diet is simple, but let's remember: <b><u>simple does not necessarily mean easy</u></b>.<br />
<br />
Instead of focusing on what to rid yourself of, we want you to fill yourself up with more of the good stuff: real foods consisting of quality proteins, fresh leafy greens, monosaturated fats, a handful of fruits, and other vegetables not called carrot, celery, and onion.<br />
<br />
Let's try to reset our health through cleaner eating. The challenge starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://paleorx.foundationcrossfit.com/wp-content/uploads/2011/06/PaleoRxPYRAMID_1280_50.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://paleorx.foundationcrossfit.com/wp-content/uploads/2011/06/PaleoRxPYRAMID_1280_50.jpg" height="400" width="277" /></a></div>
<div style="text-align: center;">
click to enlarge!</div>
<br />
Registration opens this Saturday and stays open for about a week. Registration is $30 and includes a limited-edition t-shirt.<br />
<br />
If you are interested in a more in depth conversation as to what the challenge entails, attend our casual PaleoRx meeting this <b><u>Saturday April 19th at 12pm, at FCF</u></b>.<br />
<br />
See you all there!<br />
<br />
Check out some of our previous nutrition challenges:<br />
<ul>
<li><a href="http://crossfitslu.com/category/nutrition/paleorx/">PaleoRx: Eat Real Food</a> (2013)</li>
<li><a href="http://eatbetter.foundationcrossfit.com/">Eat Better to Live Better</a> (2012)</li>
<li><a href="http://paleorx.foundationcrossfit.com/">PaleoRx</a> (2011)</li>
<li><a href="http://challenge.foundationcrossfit.com/">The Summer Bodies Challenge: Look Good Naked</a> (2010)</li>
</ul>
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<center style="text-align: left;">
<div>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>Friday 5/16 through Sunday 5/18 - <a href="http://games.crossfit.com/article/2014-regional-tickets-sale-now" style="color: #9fb1da; text-decoration: none;">CrossFit Games NW Regionals</a>.</li>
<li>Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.</li>
<li>Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. </li>
<li>Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.</li>
<li>Sunday 5/26 - <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform" style="color: #9fb1da; text-decoration: none;">VERSUS IV: The Reckoning</a>. 10am to 2pm.</li>
<li>Monday 5/27 - Memorial Day Murph</li>
</ul>
</center>
</div>
</center>
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<br />
WOD for Max Week Thursday 4/17<br />
<br />
ACTIVE RECOVERY<br />
<br />
So with the back squats, 100 pullups/30 muscle-ups, sumo deadlifts, hanging leg raises, 1 mile kettlebell rack, and FIGHT GONE BETTER you might be a little beat up.<br />
<br />
Come in today for some heavy loaded carries as well as sleds, then test a 1 mile run time trial. Be sure to have proper gear for running in the rain if the weather turns.<br />
<br />
Post to whiteboard/the Cody app.<br />
<br />
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<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/JqAPtw-WOqM" width="560"></iframe>
</div>
<div style="text-align: center;">
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-83528642093635489222014-04-16T00:00:00.000-07:002014-04-15T22:54:19.271-07:00What's the Best Strategy for Box Jumps?<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-BVYFM908Q-w/U04UVY2wZjI/AAAAAAAABlU/KmNjjAu8na4/s1600/FCF+jerk_0001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-BVYFM908Q-w/U04UVY2wZjI/AAAAAAAABlU/KmNjjAu8na4/s1600/FCF+jerk_0001.jpg" height="640" width="426" /></a></div>
<div style="text-align: center;">
Bobby B's box jump</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
With all the strategy/tips that have popped up online for the CrossFit Games Open, most people have more success with the step-up over the box jump, but what about the classic FGB-style workouts?</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
The actual box jump has been the default (and describes the actual action), but comes with the risk of missing the box, "shinning", swinging your hand into the box, and some injuries to the back, knee, and lower leg (foot, achilles, calf, tib ant, etc.) Think of sports like basketball where there is a high volume of jumping and landing, but form isn't paramount. Along with other reasons, we see injuries to the foot, ankle, and knee. Search around and you can find some great discussions about RGIII's and Kobe's mechanics and why they were both injured.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
I was a proponent of the actual jump (since that's what it's called!), but find that the step-up is more efficient, safer, and scores better over longer sets. The box jump is great and can be used if your mechanics are strong, but the risks outweigh the rewards in longer conditioning pieces.</div>
<div style="text-align: left;">
</div>
<ul>
<li><a href="https://www.youtube.com/watch?v=MZDXc_hLvf4">Perfecting the Box Jump w/ Dr. Kelly Starrett and Carl Paoli</a> - CrossFit Journal</li>
<li><a href="http://www.tonygentilcore.com/blog/exercises-you-should-be-doing-better-box-jumps/">Exercises You Should Be Doing (Better): Box Jumps</a> - Tony Gentilcore</li>
<li><a href="https://www.youtube.com/watch?v=lE_z2wvC4oI">Efficiency Tips with Matt Chan</a> - CrossFit Journal</li>
<li><a href="http://www.tabatatimes.com/box-jumps-step-down-if-you-like-your-achilles/">Step Down If You Like Your Achilles</a> - Tabata Times</li>
<li><a href="http://therxreview.com/how-to-improve-box-jumps/">How To Improve Your Box Jumps</a> - The Rx Review</li>
</ul>
<br />
We will introduce a jumping cycle in the middle of summer to build the proper capacities (not just technique, but strength, mechanics, tissue-strength, and more).<br />
<br />
What do you think?<br />
<br />
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<center style="text-align: left;">
</center>
<center style="text-align: left;">
</center>
<center style="text-align: left;">
<div>
<br /></div>
<div>
<center style="text-align: left;">
Upcoming Events:</center>
<center style="text-align: left;">
<ul>
<li>Friday 5/16 through Sunday 5/18 - <a href="http://games.crossfit.com/article/2014-regional-tickets-sale-now" style="color: #9fb1da; text-decoration: none;">CrossFit Games NW Regionals</a>.</li>
<li>Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.</li>
<li>Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. </li>
<li>Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.</li>
<li>Sunday 5/26 - <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform" style="color: #9fb1da; text-decoration: none;">VERSUS IV: The Reckoning</a>. 10am to 2pm.</li>
<li>Monday 5/27 - Memorial Day Murph</li>
</ul>
</center>
</div>
</center>
<center>
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<br />
WOD for Max Week Wednesday 4/16<br />
<br />
STRENGTH<br />
<br />
push press 7x3. rest exactly 90 seconds between sets.<br />
<br />
CONDITIONING<br />
<br />
"FIGHT GONE BETTER"<br />
<br />
3 rounds for max total reps. 1-minute stations of:<br />
- wall ball, 20/14#<br />
- power snatch, 35/25kg<br />
- box jump, 24/20"<br />
- row (calories)<br />
<br />
Post score to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2193">the Cody app</a>.<br />
<br />
<div style="text-align: center;">
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<br />
<b>PaleoRx 2014: Get It Right, Get It Tight</b><br />
<br />
It’s that time of year for our annual gym wide nutrition challenge! Let's try to reset our health through cleaner eating and check how it affects our performance. This starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://paleorx.foundationcrossfit.com/wp-content/uploads/2011/06/PaleoRxPYRAMID_1280_50.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://paleorx.foundationcrossfit.com/wp-content/uploads/2011/06/PaleoRxPYRAMID_1280_50.jpg" height="400" width="277" /></a></div>
<div style="text-align: center;">
click to embiggen!</div>
<br />
The purpose of this challenge is to get you to commit to eating clean for a full four weeks. Its goals: feel better, recover better, rest better, and have a better sense of what you are (or were) eating to nourish your body. You might: change size(s) in clothing, lose weight, gain weight, get frustrated, get excited, become a ‘professional’ chef and/or food photographer. ;)<br />
<br />
Registration opens this Saturday, April 19th and closes Friday, April 25th. Registration is $30. If you are interested in a more in depth conversation as to what the challenge entails, attend our casual PaleoRx meeting this <b><u>Saturday April 19th at 12pm, at FCF</u></b>.<br />
<br />
See you all there!<br />
<br />
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Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-3743375674859430541.post-44151672772610291382014-04-15T00:05:00.000-07:002014-04-15T00:06:02.461-07:00That's Levitation, HolmesCan you levitate the bar up to your hands?!<br />
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<a href="http://3.bp.blogspot.com/-OlukTtQrYu8/U0zZROFwG2I/AAAAAAAABlE/tBxkuXeUyyw/s1600/CGO+14.3_0039.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-OlukTtQrYu8/U0zZROFwG2I/AAAAAAAABlE/tBxkuXeUyyw/s1600/CGO+14.3_0039.jpg" height="266" width="400" /></a></div>
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Ron during 14.3</div>
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Upcoming Events:</center>
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<li>Friday 5/16 through Sunday 5/18 - <a href="http://games.crossfit.com/article/2014-regional-tickets-sale-now" style="color: #9fb1da; text-decoration: none;">CrossFit Games NW Regionals</a>.</li>
<li>Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.</li>
<li>Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. </li>
<li>Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.</li>
<li>Sunday 5/26 - <a href="https://docs.google.com/forms/d/1wn2GuSRFvvhiOT1EJOPjYEPLtdg0bZDu8h-Pw85o5ws/viewform" style="color: #9fb1da; text-decoration: none;">VERSUS IV: The Reckoning</a>. 10am to 2pm.</li>
<li>Monday 5/27 - Memorial Day Murph</li>
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WOD for Max Week Monday 4/13<br />
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STRENGTH<br />
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establish a heavy deadlift within 10 minutes<br />
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CONDITIONING<br />
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for time:<br />
1 mile double rack walk, 48/32kg<br />
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Post to whiteboard/<a href="https://www.codyapp.com/plans/fcf-cfslu-crossfit-workouts/workouts/2185">the Cody app</a>.<br />
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We've been proponents of minimal-style shoe wear in the gym (and short running endeavors) for a while- the benefits are just too great. The more time you can spend in better shoes (or barefoot) with proper foot mechanics, the healthier you foot/lower leg/body will be!<br />
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<a href="http://www.drnicksrunningblog.com/two-year-long-case-study-demonstrating-an-increase-in-arch-height-from-running-in-minimalist-shoes/">Two-Year Case Study</a> - Dr. Nick's Running Blog<br />
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