FoundationCrossFit.com

We've MOVED!

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.

We have moved onto Wordpress and will keep this as an archive of our past. Enjoy and make sure you checkout the new foundationcrossfit.com

Weightlifting Tuesday

Isaac M

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Upcoming Events:

- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a heavy snatch
15 minutes to establish a heavy clean & jerk

CONDITIONING

"ISABEL"

for time: 30 snatches, 61/43kg

or

"GRACE"

for time: 30 clean & jerks, 61/43kg

If scaling, use about 60% of your 1RM.

Compare to . Post barbell load and time to whiteboard/the Cody app.

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Barbells Await You

Ready for Max Week?

Tests on tap this week:

• back squat 1RM/3RM
• HELEN
• heavy snatch
• heavy clean & jerk
• ISABEL
• GRACE
• push press 3RM
• KAREN
• 5k row
• deadlift 3RM
• CGO 14.2
• ME handstand
• ME kneeling medicine ball throw
• ME broad jump

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a 1RM back squat. 3RM if you've been in the gym for less than 6 months.

CONDITIONING

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to 02APR2014. Post barbell load and time to whiteboard/the Cody app.

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The CrossFit Games Regionals for 2014 Started this past weekend. Checkout http://games.crossfit.com/ for video of the entire weekend's results and videos of the event. South East, North Central, Latin America and Canada West all finished.

This coming weekend will be the North West (!!!), Central East, Canada East, Europe, and Australia.

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Oldie, but goodie:

James "OPT" Fitzgerald was the first CrossFit Games Champion, owner of Optimum Performance Training and now head coach for the Phoenix Rise of the NPFL.

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Third World Squat IN ACTION!

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!

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PARTNER WOD for Deload Saturday 5/10

as many reps as possible in 20 minutes:
- 10 medicine ball situps
- 10 medicine ball slam ball
- 10 burpee box jumps
- 20 "wall ball"

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.

Post score to whiteboard/the Cody app.

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Watch Zeb Throw!

WE MAY EXPERIENCE SOME TECHNICAL DIFFICULTIES THIS WEEKEND ON THE BLOG!

Stay tuned!

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Our own Zeb H will be throwing today (Friday) at UW for the Ken Shannon Invitational.
Men's Hammer starts around 2pm and ends around 4pm. Anyone else want to join?
Here is Zeb's last competitive throw at St. Martins University:

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WOD for Champagne Friday 5/9

CGO 14.1 aka CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 34/25kg

* Power snatch is ground-to-overhead anyhow.

Compare to 01MAR2014. Post score to whiteboard/the Cody app.

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Study up on some strategy here. How much will you improve?!

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Throwback Thursday 5/8

Garit R

Who else misses our orange building and driveway?

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Upcoming Events:

- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Deload Thursday 5/8

ACTIVE RECOVERY

heavy sleds, slack line practice, and loaded carries.

Post heaviest carries to whiteboard/the Cody app.

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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.

Someone mentioned drumming and it brought this video to mind:

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Whatcha Lookin' At, Tommy?

Although it feels like it might help, avoid whipping your hair back and forth head back during cleans. Keeping your spine alignment will produce better results in strength and in health.

---- Upcoming Events:

• CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
• VERSUS IV: The Reckoning - Sunday 5/28. REGISTER HERE.
• Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.

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WOD for Deload Wednesday 5/7

STRENGTH

push press 7x3

Use same load as last week, but move faster with better technical proficiency.

CONDITIONING

every minute on the minute for 20 minutes:
- power clean
- low hang (squat) clean
- jerk dip squat
- jerk

Post heaviest load to whiteboard/the Cody app.

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Olympic Lifting Made Easy - Drive Pop Punch .com

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Box Jump or Step-Up?

Kevin D

In such a limited time will step-ups or pure box jumps yield you more reps?

---- Upcoming Events:

• CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
• VERSUS IV: The Reckoning - Sunday 5/28. REGISTER HERE.
• Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.

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WOD for Skill Week Monday 3/24

Deload Tuesday 5/6

STRENGTH

10 minutes to find a heavy 3-rep sumo deadlift. practice double unders during rests.

CONDITIONING

a.
for 8 minutes:
15 seconds double unders
15 seconds rest
15 seconds dive-bomber pushups
15 seconds rest

b.
for 10 minutes:
20 seconds box jumps
10 seconds rest
30 seconds wall squat

c.
3 minutes max burpees

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.

Post results to the Cody app.

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Weekly Challenge #2 - PaleoRx 2014

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Deload Week

Jeff P

-- Upcoming Events:

• CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
• VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
• Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.

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Workout for Deload Week Monday 5/5

STRENGTH

back squat 7x3

CONDITIONING

10-to-1:
deadlift, 100/65kg
kettlebell press, 20/16kg (per side)
ring row

This workout is not for time, but keep rests to a minimum.

COOLDOWN

5 attempts at a ME L-hang

Post back squat to whiteboard/the Cody app.

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STAR WARS Marathon This Sunday

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.

No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.

Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!

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WOD for Champange Friday 5/2

STRENGTH

establish a heavy thruster within 10 minutes

CONDITIONING

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...

Compare to 04APR2014. Post score to whiteboard/the Cody app.

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WOD for Volume Week Saturday 5/3

STRENGTH

5 sets of 5 single-leg double kettlebell deadlifts/side

CONDITIONING

4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing

Rest 1 minute between sets.

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And just because, here's some STAR WARS 7 news:

• Here Is the S7AR WARS Cast - BAD
• Meet Your Star Warriors - Badass Digest
• Max von Syndow
• Oscar Isaac
• Daisy Ridley
• John Boyega
• Adam Driver (Max's doppleganger)
• Domhall Gleeson
• Andy Serkis

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SLACKLINING

---- Upcoming Events:

• STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. 2pm.

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WOD for Volume Thursday 5/1

ACTIVE RECOVERY

• loaded carries like the waiter's walk, the suitcase walk, heavy yokes, and odd objects
• slackline balancing!
• heavy, heavy sled sprints

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Slacklining Basics - Gibbon

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New Site Coming Soon!

NEW WEBSITE COMING SOON!

Huge thanks to Nathan M!

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PaleoRx2014

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.

• Log your day here: http://paleorxchallenge.com/
• Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

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Volume Week Tuesday 4/29

STRENGTH

push press 7x3

Go heavier than last week and rest exactly 60 seconds between sets.

CONDITIONING

3 rounds for max total reps:
2 minutes hard-style kettlebell swings, 24/16kg
1 minute rest
2 minutes ME L-seat
1 minute rest
2 minutes seated pike press, 20/15kg

Post total reps to whiteboard/the Cody app.

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Leading From the Back - CrossFit Journal

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Mmm Paleo

PaleoRx 2014 started yesterday!

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.

• More info: http://paleorxchallenge.com/
• Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

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Volume Week Tuesday 4/29

STRENGTH

deadlift 5x3

Go heavier than last week and rest exactly 90 seconds between sets.

CONDITIONING

as many reps as possible in 25 minutes:
70 double unders
60 burpees
50 deadlifts, 61/45kg
40 strict pullups
30 box jumps, 30/24"
ME clusters (full clean + thruster), 61/45kg

Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.

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New videos on our YouTube channel!

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Slow and Smooth Squats

Mario and Amy watch Sarah back squat.

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PaleoRx 2014 starts today!

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.

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Volume Week Monday 4/27

STRENGTH

back squat 7x3

Go heavier than last week and rest exactly 60 seconds between sets.

CONDITIONING

4 rounds for time:
400m run
50 squats

Compare to 02MAR2011. Post time to whiteboard/the Cody app.

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Weekend Reading

• Dmitry Klokov Assistance Exercises From a Seminar - All Things Gym
• Pedaler's Fair Coming to Capitol Hill - Capitol Hill Seattle
• Boz vs Ro - CrossFit Journal
• OutKast's Debut Album Turns 20 - 2DopeBoyz
• Why Can't We See Evidence of Alien Life? - Ted Ed
• Armchair Analyst: Going Right Up the Gut, the Seattle Sounders, and other Week 8 Thoughts - Sounders.com
• Seager Three-Run Homer Propels Mariners - Mariners.com
• A Closer Look at the Seahawks' 2014 Schedule - Seahawks.com