In your honor

Happy Memorial Day!

What better way to celebrate than by doing a CrossFit Hero workout?


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

Partition the pullups, pushups and squats as needed. If you have a weighted vest WEAR IT!

The AM crew: Elizabeth, Nate, Feng, Grant and Gilles

Andrea 52:40
Andrew 63:03 w/ 25lbs body armor
Dorian 55:07
Elizabeth 64:17
Feng 36:46
Gilles 71:19
Grant 46:21
John 65:30 w/ 20lbs backpack
Nate 56:23

*plenty of notes in comments

The body armor and the backpack wearers

Ripped early!

Great job everyone, especially Feng our visitor from Michigan! The PM crew went to the Ram afterward for twenty pints of beer! Just kidding- we were waay to tired to drink.

See you all during the week and for our RAINSTORM XV: Wet T-Shirt Contest this weekend!

Dopplewalk!

Today's RAINSTORM was run by John, our one and only "Trainer-at-Large"! He came up with this fun little ditty:

2 teams with one person working at a time, for time:

200 pullups
250 pushups
250 box jumps
125 med ball "thrust & throw", 20 lbs
800m run where one person must be carried the entire duration

Team Awesome (Adrian, Dorian, Elizabeth, Marc and Mike)
23:45

Team Badass (Andrea, Andrew, Gilles, Nate and Nick)
23:52

Team Awesome won by 7 seconds and tore themselves up in the process. Every one of them was injured (3 falls, 3 rips and plenty of skin ripped off) by the end of the event! That's giving 100%, folks.

Pictures of the aftermath coming soon...

Machines are cheap and easy.

Figuratively speaking.


"Machine training is often hyped as the thing to do for beginners because free weights are harder to control. The novice beginner must be taught from a base of mobility to progress to stability, just as an infant learns to stand by moving, staggering and exploring the environment"

FIGHTSTORM 2

Boo Boo said we're doing Fight Gone Bad!

From the CrossFit FAQ:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)


2. Sumo deadlift high-pull: 75 pounds (Reps)


3. Box Jump: 20" box (Reps)


4. Push-press: 75 pounds (Reps)


5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Andrew 283
Dorian 253
Gemma 198
Justin 280
Marc 216
PJ 194
Ryan 320

We finished up with sandbag carry sprints around the building. Awesome jobs to both first-time CrossFitters Gemma and Ryan! Welcome to the family!

Check the previous FGB/Fightstorm results here.

Here's a hint!

Find as many WA state CrossFitters as possible in this video. There are six.

Drive!

"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about one-tenth of the available strength of our bodies and less than that of our minds."

- General George Patton

RIPPED!

chalk and tape don't do enough

30 muscle-ups for time:

Marc 10:00
Dwinson 9:58
Andrew 5:52

RAINSTORM XII: ¡Mucho Fuerte!

Bottom-to-bottom Tabata squats

THEN

as far as you can get in 20 minutes:

100m sprint
25 burpees
30 pullups
40 situps
50 kb swings - choose weight
60 sec L-sit
70 pushups (MV, NS, DB)
800m run (NA, MD)
90 sec active hang (DN, PB)
100 box jumps (DC, JN)
Waiter's walk uphill - use kb weight

our 800m is awesome because it's uphill

Warm welcome to newcomers Darcy and PJ! Hope you ladies had a lot of fun. We'll see both of you more often, yes? Great job to all the other dudes!

la gente

If you didn't come out this week TRY IT ON YOUR OWN!

Yay updates!

Come by Saturday @ 11am for our free weekly RAINSTORM workout. We're going to Gordito's on 85th and Greenwood for lunch afterwards! Have you tried their infant-sized grande burrito yet? It's amazing. Don't forget to bring your luchadore mask because the WOD will have us wrestle... with weights that is!


Tammy and Adrian are going on vacay soon. Boo. [not to be confused with Boo Boo]

We are going to test out the 'open gym' format next week, SO PLAN TO SHOW UP. I'll update everyone again as to the specific details, but know now that it's heading your way. If it sticks, we'll keep it!

Check your emails for the rest. Wanna be added to our super duper, fitness-erific, hot off the press (but not), non-spam mailing list?! info@foundationcrossfit.com

The weather is slowly, but surely, getting better. Time to play outside!

PEACE

Open your hips!

Daniel, Marc, Amy, Adrian, John and Jessie

Along with the practice and performance of the "explosive hip" exercises- cleans, snatches, push presses, push jerks, kipping pullups, kettlebell swings, etc- you also need to open them up constantly by stretching those muscles that allow those actions frequently. Samson stretches and other hip and pelvis stretches will help you in range of motion and recovery of your iliopsoas, psoas major and minor, iliacus, piriformis, and posterior chain muscles (hamstrings, glutes, and erector spinae).


Some of you may have learned these already!

Article with Videos: 7 Dynamic Stretches to Improve Hip Mobility

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Results from the CFT @ Local's!