The lateral shuffle is unlike other movement patterns because few others require athletes to maintain an athletic position (power position) throughout the drill, or use as many muscles actions to initiate movement.
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WOD
10 rounds attempting the best position possible:
30 second handstand, 30 second rest
For this particular recipe I bought one package of both mild and hot italian sausage. Mix together and brown in a large pan. Wash and prep the veggies and place them to the side. When the sausage is ready add the veggies and drizzle olive oil over. Saute until the the tomatoes barely wrinkle. Bam. Done.
We were inspired by Rainier CrossFit to play BINGO! You may have seen me adding in squares to the whiteboard in the office.
Game starts Saturday the 1st and runs all the way until Saturday the 8th where you'll be able to win some really cool stuff at our Holiday Party. (Was that too long of a sentence?)
The next Warrior Dash is on it's way Saturday July 16th, 2011 in North Bend, WA. This is a LOT closer (Meadowbrook Farms, WA) than it was last year, but we're sure it'll be just as fun. A metric butt-ton of you signed up on the whiteboard and here's your chance to participate.
Some of the 2010 FCF Warriors
I expect a bigger FCF crew this year, so make sure you clear your calendar!
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
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AT-HOME WOD
7 rounds for time:
10 odd-object cleans
10 burpees
Here are some ideas:
heavy backpack
bucket (of stuff)
box (of stuff)
file box
expensive ceramic vase
tv
computer monitor
2nd born child (if you have any)
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Another Save the Date:
FCFHOLIDAYPARTY
Saturday, January 8th, 2011
1200pm til everyone leaves
@ Foundation CrossFit
1422 11th Ave
Halloween Party
We're going to celebrate living life with a BBQ potluck. As per usual, bring something to share! We'll have a signup board to see what folks are bringing. We'll also have a White Elephant Gift Exchange, perfect for re-wrapping gifts ($20 limit).
“I see these people start getting in shape and have success and then they start to get more confidence,” Diana said. “Then that carries over to the rest of their lives. I love to see that. That’s why we do this.”
Are you someone on the fence or someone looking for a gym?
To some of our current athletes: did you join after doing your research last December? What was the thing that finally pushed you over to come in for your orientation? Does our internet presence have an effect on that? Or was it a referral from a family member, friend or coworker?
We will be running as many classes as feasible for our trainers this holiday season. The classes are listed on our RSVP calendar, so be sure to check in. This also means we will be accepting holiday gifts for your favorite trainers and your favorite gym... wink wink, nudge nudge!
Just in time for you last-minute shoppers!
Click to enlarge:
Indigo (adult S, M, L, XL)
Indigo (ladies S, M, L, XL)
Forest Green (adult S, M, L, XL)
Forest Green (ladies S, M, L, XL)
Cranberry Zip Hoodie (adult XS, S, M, L, XL)
Zinc Zip Hoodie (adult XS, S, M, L, XL)
Shirts are $20. Zip hoodies go for $50. Cash, card, check, or we can credit your account.
Get yours today!
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WOD
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
If you cannot do a muscle-up work on transitions and support on the rings from a kneeling position. If you can do bar muscle-ups, use them in the workout.
A big shout out to Morgan, Paul, Brad and Sarah S. who work at Digital Kitchen Seattle, the production company responsible for the original Dexter opening titles.
Kind of short notice, but some of us decided that we're going to hang out at the gym post-7:30pm class to BBQ, eat, drink and celebrate the holidays. Feel free to join and bring something to share!
"All the scientists agreed that people should change their eating patterns to eat more real food and less processed foods. How does this translate to buying the 95% of foods in the supermarket that do come in boxes?"
More and more we have been seeing scientists and nutritionists challenge the age old wisdom of eat less fat -> be more healthy. It is just a little more complicated than that.
When the clock starts Partner A will perform wall ball shots as Partner B rows 250m. When Partner B is finished rowing the two will switch places. This pattern will repeat until all required wall ball shots are completed.
Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.
Next intensive on Thursday the 16th: Fun on Gymnastics Rings
Overhead squats are relatively more difficult in balance, not weight. Make sure to warm up your shoulders properly and remember to keep the barbell in line with the middle of your foot (your point of balance).
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Moving large loads long distances as efficiently as possible:
Someone brought the subject up when we started some gentle SMR the other day: "Why does our warm-up keep changing?"
Our answer is simple: In CrossFit we keep things constantly varied. Which definitely includes how we prepare ourselves for the WOD.
Remember that we warm-up to accomplish:
better circulation through the tissues
proper mobilization of joints through their entire range of motion
a way to prime your cardiovascular, muscular, a central nervous systems
emulation of the movements that will be performed in the workout
and plenty of other reasons (that you can find with a quick google search)
At FCF we prefer a little cardio plus some dynamic stretching (video here). We are now including one or two bits of mobility and/or SMR. The goal is the same- prepare the body for the work that's about to be done.
Squatting is always a good warm-up
Brady and I were discussing Chris Spealler's warm-up in a video the other day. Check our Dutch Lowry doing one of his warm-ups
Ideally this workout is done entirely with a kettlebell. You may substitute other equipment for the movements. You may also scale down the workout by starting with a lower number (10-to-1 etc.). KBS standard is full extension of arms with the bottom of the bell pointing towards the ceiling.
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For those who I have assigned TRAVEL/HOME WORKOUTS, I've added a link on the sidebar to take you to the various workouts we've done that can be done when traveling or at home. These will require little to no equipment on your part, but the goal is to be creative!
Remember Carl Paoli of San Francisco CrossFit? He mentioned that he was starting a project similar to the Mobility WOD was going to call it Gymnastics WOD. Gnarly!
Gymnastics WOD is a daily workout based on gymnastics strength & conditioning and gymnastics skill development.
We believe that all performanced based fitness and athletic programs should have a strong foundation in gymnastics. Gymnastics demand athletes to be highly technical, and by training with the proper mechanics in gymnastics athletes are able to work at peak performance for longer periods of time.
Gymnastics WOD is an excellent assistance program to building and maintaining healthy, powerful athletes of any level, sport or discipline. We believe that the skill transfer from gymnastics to running, weightlifting, and all sports is key to an athlete's success, and Gymnastics WOD is here to help you train, learn, and apply this knowledge.
Gymnasts are known to be extremely well rounded athletes and incredibly coachable athletes because of their awareness of their own bodies, mechanics, and capabilities. If you are serious about your performance, you should strive to incorporate gymnastics into your programming. Gymnastics WOD is here to help you understand what gymnastics is, how it can be applied progressively to your program, and focus on the skill transfer to other sports.
We are confident that you will excel in all your sports and movement related activities by staying consistent in incorporating gymnastics into your daily program, having a great attitude, and always chasing quality.
Take a look at the workouts that are posted daily and go for it! If you are not familiar with the rep scheme or movement, visit the rep scheme descriptions and exercise library review the instructional videos and guide lines.
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WOD
5 rounds for time:
400m run
25 burpees
50 situps
Make sure you land with your feet flat on your way up from the burpee.
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Didn't I post this already? YUP! The real question should be have you watched the video?
for time:
21 front squats, 60/40kg
42 pushups
15 front squats, 60/40kg
30 pushups
9 fronts squats, 60/40kg
18 pushups
Use the hand-release standard for the pushups. Let's mobilize your forearms and shoulders for an optimal front rack position.
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We decided to not to run a Foundations Program this month in favor of focusing on our current super awesome athletes.
Tuesdays and Thursdays at 6:30pm through the month of December will be the INTENSIVE classes we used to run. In these hours you can expect to develop skills more thoroughly than the normal CrossFit Classes.
THE PLAN:
S&MR: The Basic Three Today, Tuesday the 7th
Self-Myofascial Release techniques for the basic three areas CrossFitters need the most. You don't need a fancy foam roller. Nalgene water bottles work perfectly. So do barbell tubes.
S&MR: Shin Splints & Lower Leg Problems
Thursday the 9th
Suffer from Shin Splints? Are the fronts of your legs burning in the paleo chair/3rd world squat? Do your knees, ankles or feet give you problems? You probably want to be in for this prepare/repair work.
Developing a Static Handstand Tuesday the 14th
Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.
Fun on Gymnastics Rings
Thursday the 16th
I was asked "Other than muscle-ups, what can people do on the rings?". Answer: forward rolls, glide kips, skin-the-cat, front/back levers, iron cross development. Improving your pullup will also be covered (how to butterfly kip, false-grip pullups, etc). Gymnasts respect a full lockout on the rings!
NINJA SKILLS Tuesday the 21st
'Nuff said. Shoryuken, Yoga Flame, Sonic Boom will be taught as well climbing things you shouldn't be climbing. "The first one to die... loses!" (Name that movie)
Heavy Sh!t Thursday the 23rd
Flip one of the big tires properly. Odd-object lifting. Discussions about odd lifts, and different styles of lifting. Moustaches required. Tank tops and work boots optional.
Handstands: Part Deux! Tuesday the 28th
If you've been doing the homework set in the first Handstand Intensive, we'll further develop how to maintain balance on your hands in other scenarios. Also TUMBLING!
Lifting With Kettlebells Thursday the 30th
Snatch, clean & jerk, "long cycle", halos, windmills, Turkish Get Up variations, kb juggling, figure 8's and the like!
In all seriousness you will be leaning the finer details of a lot of skills.
These will still be counted as a class, so be aware of your attendance. I may or may not stream the classes on our Ustream channel. You probably want to follow our twitter account to stay updated with us.
Here's a great quick video article from The CrossFit Journal. Click the picture or the link below to view it. You'll need a CFJ Subscription to view it.
All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).
The gym will be closed Saturday for our Self-Myofascial Release Certification. An at-home WOD will be provided for you tomorrow night.
Tony's in town- Make sure you catch him to say hi!
6:30pm classes on Tuesdays and Thursdays are open to everyone again for the month of December. We have some changes to our RSVP system that we need to update but every class time is available all athletes.
Our new apparel will be in sometime within the next two weeks.
We're thinking about holding a Holiday Party on January 8th, 2011. What say you? We would have Lululemon run a Trunk Show as we share in some food and drink! How about a White Elephant gift exchange?
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WOD
YEN'S 29th!
for time:
29 burpees
29 dips
29 overhead bumper lunge, 20/10kg
29 pistols, left leg
29 pistols, right leg
29 sumo deadlifts, 80/50kg
29 jumping squats
Dips are ring dips or parallel bar dips.
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Tim Ferris, entrepreneur and author of The 4-Hour Work Week has a new project in the works:
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
