Iced Boudy

Arctic Headstand!

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WOD

"NANCY"

5 rounds for time:
400m run
15 overhead squats, 45/30kg

compare to 10JUN2011. Post time to comments!

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Hitting Machine Slow's Down: Suzuki's Streak Nears an End - The New York Times

Unfortunate to hear he was so close to beating out Pete Rose for having the most 200-hit seasons in a career.

He's still a badass though..

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The Foundation Athletics deets!

It's the moment you've all been waiting for!

@FoundationSLU located at 411 Fairview Ave N Alley, Seattle, WA 98109

The actual entrance is in the alley between Fairview Ave & Boren Ave and Republican St & Harrison St -- when searching for the location on an online map, it's best to omit the "Alley" portion of the address.

Good job to all the sleuths who found it when first announced.

Our tentative October schedule at South Lake Union:

click to enlarge!

Foundation Athletics membership prices:

• Unlimited: $205
• 3x/week: $165
• 2x/week: $135
• and for all current beloved FCF (Capitol Hill) members: $free.99 for the month of October*!

*Dual-facility prices will require an Unlimited FCF membership + an additional $50, and will be allowed on a limited basis. Please inquire.

All others with recent CrossFit experience can do our drop in rates:

• Single drop-in: $20
• Two classes: $35
• A week (7 consecutive days) $55

First group workout is this Saturday at 1pm!

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WOD

jerk 1-1-1-1-1-1-1

compare to 06SEP2011. Post load to comments!

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Last chance to tell us what other class times you'd like to see at South Lake Union.

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Oh-Lifting

Blair was CrossFit Olympic Lifting certified two weekends ago at CrossFit Marysville.

BCS, Sage, Erin

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WOD

as many rounds as possible in 15 minutes:
5 deadlifts, 120/70kg
25 situps
470m run

It's heavy! protect your back by engaging everything there:

• Shoulders packed? Chest up!
• Lats? Pinch your armpits closed!
• Low back? GHETTO BOOTY!
• Feel your butt and hamstrings fire off at the top please!

A lap around our block is 470 meters. Post results to comments!

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Seasons are changing and so are daylight hours. How are you resting? More specifically, how are you sleeping?

Speaking of BCS, let's check out this highly informative Sleepy Saturday's - Circadian Rhythm from our Paleo Rx nutrition challenge.

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.. and beyond!

Notice our new rig? Thanks Rogue!

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WOD

for time:
100 ring dips

then

PLANK WARS

then

max steps in 8 minutes:
handstand run

Post results to comments!

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The new Foundations Program at Foundation Athletics (in South Lake Union) will run MWF at 7am, 11am, and 5:30pm for the month of October.

What class times would you want to see for normal CrossFit classes?

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Rocket CF!

To all of those in the South end (Columbia City!) our guy Brady is on the verge of opening Rocket CrossFit:

Facing the front

Facing the back

A rad spot, it's got parking and will be open for biz in the beginning of October! Doesn't his cage look familiar?

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WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

compare to 04FEB2011. Post time (and improvements) to comments!

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Also opening the first week of October will be Foundation Athletics in the South Lake Union neighborhood of Seattle. Concrete answers emerge this week!

Although some detectives have already stumbled upon it ...

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M2XW3LL

Punch this guy 23 times next you see him.

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WOD

"M2XW3LL"

23 reps each, for time:

deadlifts
bent-over rows
squat cleans
front squats
push press
back squats
clapping pushups
pistols

Rx = 60/30kg, Rx+ = 70/45kg

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We're looking to start running more athlete profiles- anyone interested? Email me!

Jeff P.- you're first and I'm going to use your mullet picture!

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"ONE MORE PUSH!"

CrossFit is fully effective, scalable, and suitable for all types of bodies and conditions.

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WOD

"GIVING BIRTH"

7 rounds for max reps:
bench press, 60/35kg
wall ball push press, 20/14#

Named so because of all the cues to "PUSH! PUSH! PUSH!"

And then it ends with a bunch of crying.

Post scores to comments!

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and because this was everywhere online, take a look at our beautiful city:

Our summer may be over, but I know many of us are excited for the sweater weather!

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The One and Only

Richard m*therf*cking Simmons

J.Bo aka Jules aka Julie B. would like to extend an invitation to everyone to dress up in some 80's workout gear this Saturday starting at Moe's at 9pm!

"We are meeting at Moe's in Capitol Hill. From there, we will be visiting 5 bars in the Pine St area, east of Broadway. The crawl is restricted to bars around the gym so not a lot of "crawling.""

It's time to get it on.

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WOD

best attempt in 5 minutes: handstand
best attempt in 5 minutes: L-sit
max reps in 2 minutes: handstand pushups
max reps in 2 minutes: strict pullups
max reps in 2 minutes: pushups

rest 1 minute in between each exercise

Post results to comments!

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Any other odd-object toys you guys want to play with?

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Anyone else excited?

It's coming together ...

Excited? We are.

(Details within the week!)

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WOD

5 rounds for time:
30 situps
30 jumping lunges
run to the mailbox on 11th & Pike

You must reach full extension mid-air during the jumping lunge!

Post time to comments!

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Question of the Week:

What's your favorite breakfast spot in the city and what's the best thing to get on the menu?

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New CrossFit.com Map Feature

Did anyone else discover this badass feature CrossFit.com has?

http://map.crossfit.com/

All of the CF Affiliates of the world listed on a googlemap!

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WOD

power clean 3RM x 5 sets

then

using 80% of your 3RM power clean:
tabata front squats

Post barbell loads and tabata score to comments!

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So we're back to posting the WOD at the end of the day. Did anyone notice how we posted earlier last week?

Which do you prefer?

Discuss.

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Ground to Overhead

During the ground-to-overhead movement today, did you go all out? Or did you pace it out?

Garrett

What movements did you do to get it overhead?

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WOD

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Compare to 20JAN2011. Post results to comments or BTWB.

Consider this the calm before the storm. Lots of dedicated SMR/mobility time today. How's everyone feeling from my birthday celebration week?!

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A Toast to a Real Strongman - Wall Street Journal (via Will L.)

Ever hear of the sport Masskrugstemmen? Yes- excellent. No- it's a short read so check it out.

We'll start practicing ASAP.

Torture or Stretching

Colin's pre and post-WOD stretching routine.

Are you mobilizing post-WOD?

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 WOD

as many reps as possible in "a time less than 10 minutes":
ground-to-overhead, 45/25kg

You may do clean and jerks, snatches, deadlift-to-bicep-curl-to-push-press.

During the workout you will receive a 2-minute warning before time ends. Do you pace or go all out?

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The Third-World Squat - T-Nation

10-minute test on Friday!

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Active Shoulders

Instead of sticking your head waaaay through the window, a good set of active shoulders means shrugging your shoulders up so hard that they cover your ears.

A great example is of this old picture of Robb Wolf and Annie Hawkins demonstrating overhead squat position:

BONUS:

Check out who was featured on the site five days after the picture above was originally posted!

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WOD

"FILTHY FIFTIES"

50 reps each, for time:
box jump, 24/20"
jumping pullups
kettlebell swings, 16/12kg
walking lunges
knees-to-elbows
push press, 20/15kg
romanian deadlifts, 20/15kg*
wall ball shots, 20/14#
burpees
double unders

Compare and *contrast to 21JAN2011. Post results to comments or BTWB.

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Truthfully, how many times a week do you stretch out your hips? How long is the duration of those stretches?

We recommend stretching your hips for a minimum of 2 minutes each side daily- to counterbalance the amount of work we do with them- in the gym AND in your normal daily life.

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FGB 6

We're going to run FIGHT GONE BAD during all of the classes this Saturday the 17th.

Come and support!

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Tomorrow's WOD

"JOSH"

for time:
21 overheads squats, 45/30kg
42 pullups
15 overheads squats, 45/30kg
30 pullups
9 overheads squats, 45/30kg
18 pullups

compare to 23DEC2010. Post time to comments or BTWB!

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Gym Jones Preaches the Cult of Physicality - The NY Times (via Adi)

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Foundation Athletics

Dom demonstrating a mixed grip.

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Tomorrow's WOD

3 rounds for time:
400m run
12 deadlifts, 100/55kg
21 box jumps, 24/20"

Compare and contrast to 18FEB2011. Post results to comments!

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Did you see the video of our upcoming sister gym, Foundation Athletics?

Exciting times ahead! Some answers to your burning questions:

• We are NOT closing Foundation CrossFit.
• Our roots remain in Capitol Hill and our current space will become even better.
• These gyms have separate memberships, however you may transfer to the other gym if one location suits you better.
• A dual-membership option is in the works.
• The schedule is also in the works, but we are open to suggestions.
• And yes, there will be more cool videos as the new space develops!

Have any other questions? Post any and all in the comments.

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Introducing ...

We will have solid details for you very soon.

Stay tuned.

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WOD

"The 26"

as many rounds as possible in 10 minutes:

1 hill

5 handstand pushups

10 toes-to-bars

one minute rest

bottom-to-bottom tabata squats

one minute rest

as many rounds as possible in 10 minutes:

5 muscle-ups

10 pushups

15 box jumps, 24/20"

Total score = all rounds completed + tabata score

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Excited? We are.

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Last year's BWOD

The week you've been waiting for is here! Ready?!

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WOD

"AB's Quarter Century"

as far as possible in 25 minutes:
10 muscle-ups
20 handstand pushups
30 cresent toes-to-bar
40 pistols
50 senders, 24/20"
60 clapping pushups
70 overhead bumper walking lunges, 20/15kg
80 one-arm dumbbell push press, 50/35#
90 one-arm kettlebell swings, 24/16kg
100 burpees

compare to 10SEP2011. Post time to comments or BTWB.

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What element of the WOD was the most difficult? Why?

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1 in 26,000

The 2011 CrossFit Games are going to be on ESPN2! It's seems like only yesterday we were on ESPN 8: The Ocho.

We're moving on up!

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WOD

10-to-1 for time:
split clean, 60/45kg

End each round with a 100m run.

Post time to comments or BTWB.

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For those who attend the LIFTING class on a regular basis, are you feeling a difference with your lifts? Did the skills in the last two classes change the way you clean a barbell?

Check out this rad video with Kendrick Farris and see if you can spot the "scoop" aka "double knee bend" aka "down & up", etc:

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"Quick Twist of the Wrist"

A well timed power jump with a quick twist of the wrist results in this fun movement.

Having a good rope doesn't hurt either!

How's your double under?

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WOD

 "CHIPPA"

for time:

50 wall ball, 20/14#

40 pullups

30 dips

20  power snatches, 45/25kg

10 burpees

20 shoulder-to-overhead, 45/25kg

30 kettlebell swings, 24/16kg

40 box jumps, 24/20"

50 double unders

compare to 26JAN2011. Post results to comments or BTWB!

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"10 Ways To Be a Better CrossFitter" - CrossFit Leander

1. Leave your expectations at the door.
2. Relinquish All Myths.
3. Keep it Positive.
4. LISTEN, LISTEN, LISTEN.
5. Remember to Breath.
6. Staring Is Caring.
7. Quality Over Quantity, ALWAYS.
8. Be Someone's Cheerleader.
9. Keep Going to CF, Even When It Hurts
10. Make Peace With "Last Place"

Before you think anything crazy, go read the full article to see their explanations.

Agree with the list? Disagree? Have anything to add?

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Zeb & Rhino

Can you find the two FCFers?

Congratulations to Zeb and Ryan (O.) for attending and completing their CrossFit Level 1 Certifications this past weekend down at CrossFit X Factor in Portland, OR.

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WOD

split/push jerk 1RM

Post results to comments or BTWB.

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Orin, Max and I are making some jerk boxes, but it takes forever!



Hopefully you'll have them sooner than later...

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Happy Labor Day

Aimee P. bear walking

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WOD

"BRENTON"

5 rounds for time:
100' bear crawl
100' broad jump

SupeRx = wearing a 20# weight vest. Every 5 broad jumps you must do 3 burpees!

Post results to comments!

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We usually post the WOD after the entire day has gone through, but we will start experimenting with posting the WOD the night before and seeing if the RSVP numbers change...

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Joni & Amy

Anyone else close to their first pullup/muscle-up?

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WOD

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

compare to 27AUG2010. Post time to comments!

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You know how we tell everyone to take their shoes off if you're not wearing lifting shoes or Converse Chuck Taylors? Here's one reason why...

"Why Weightlifting Shoes?" - Andrew Charniga Jr., Sportivny Press

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What happened here?

Sometimes on after the weekend classes the trainers will workout, usually doing something that sounds horrendous. We call these "Bad Idea Saturdays".

Luckily for everyone, my birthday falls on a Saturday this year... and I want to share one specific bad idea with all of you!

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WOD

as many reps as possible in 15 minutes:
walking kettlebell swing

You will choose your weight for the Russian-style kettlebell swing. If your goals are based towards endurance, go light and move fast. If your goals are based towards strength, go heavier and be powerful and deliberate with your technique. 1 rep = half of the Bobby Morris Playfield length.

Post rep score to comments!

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We will run the 31 Heroes WOD for every class (except Foundations) on Saturday. We do not require that you register through the official site to attend. If you do register, you'll be helping that cause and get a sweet t-shirt as well!

Register, donate and make a difference here.

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