Caleb Ward's 203kg Clean & Jerk (2010)

1. strong setup: check.
2. "Slow then GO!" clean: check.
3. high elbows: check.
4. active shoulders: check.
5. celebratory smile: check.

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WOD

3 rounds for time:
30 squat cleans, 45/30kg
5 muscle-ups

Full extension of arms in muscle-up NOT required. Post results to comments!

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Zach Wahls Speaks About Family, or Two Lesbians Raised a Baby and This Is What They Got



"Zach Wahls, a 19-year-old University of Iowa student spoke about the strength of his family during a public forum on House Joint Resolution 6 in the Iowa House of Representatives. Wahls has two mothers, and came to oppose House Joint Resolution 6 which would end civil unions in Iowa."

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1k row = $0.02

5 athletes rowing 100k total = $500 to charity. 20 athletes rowing 100k total = $2000 to charity.

Have you joined the Concept2 Rowing Challenge yet? Our official team consists of 8 of you.

It's for a great cause. Read the link above and then sign up. Join Team "Foundation CrossFit"!

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WOD

bench press 10 x 3

then

for time:
500m row

OR

for time:
5k row

then

3 sets of max reps:
(strict) press, 45/30kg

Post results to comments!

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Graham Holmberg & Rich Froning Training Day - All Things Lifting

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Team (USA)

Karina, Andrew, Jeremiah, Laura

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WOD

in teams of 4, for time:
600 double unders
200 burpees
100 overhead squats, 50/35kg
100 deadlifts, 50/35kg
400m all-team barbell carry, 100kg

Post results to comments!

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Q&A With Gary Taubes - The CrossFit Journal

from the CFJ:

In this video, Tony Budding of CrossFit Media sits down with investigative journalist Gary Taubes, author of Why We Get Fat and Good Calories, Bad Calories. Through publications and lectures, Taubes tackles scientific controversies and debunks bad science. In this interview, Taubes shares some of his insights with the nutrition-conscious CrossFit community.

“Science is about trying to prove that you’re wrong,” Taubes says, “and then sort of grudgingly accepting that you haven’t been able to prove yourself wrong.”

According to Taubes, the health, nutrition and medicine sciences lack consensus and are pseudoscientific. He says he’s working to change the system and help educate the public.

The advice he gives to help someone get healthier is to read his books and think critically about the issues he presents. He says there is so much misinformation and conflicting information available that it makes it hard for people to choose their nutrition path.

Preview here: [wmv] [mov]

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Hero WODs

Celebrate today by honoring the service men and women who we are thankful for.

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Foundation CrossFit WOD:
6am, 7am, 9am, 11am, 12pm


"JACK"

AMRAP in 20min:
10 push press, 52/35kg
10 kb swings, 24/16kg
10 box jumps, 24/20"

- Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
- Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
- First posted 29 September 2010

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Foundation Athletics WOD:
9am, 11am, 12pm

"PAUL"


5 rounds for time:
50 double unders/attempts
35 k2e
20m overhead barbell walk, 85/45kg

- Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.
- He was engaged to be married with Lisa Esposito.
- First posted 24 April 2010

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We also have a special hour going on at 3pm at our South Lake Union location. This was the fruit of our labor last year.

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Turkey Deadlifts

HOLY CRAP! Leah deadlifted 100kg in "TEST 4"- nice work lady!

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WOD

All we'll tell you about today's workout:

"Every Thanksgiving I Get Heavier"

... might include

• power cleans
• hang power cleans
• burpees
• squat thrusts
• ring dips
• situps
• GI Janes (burpee + pullup)

This all depends on the classtime you attend! Post results and Thanksgiving activities to comments!

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Looking to start your own garage/home gym? Rogue Fitness is planning to do something for Black Friday tonight at midnight!

Maybe we'll get some new toys...

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Slow Cookin'

Post your favorite crock pot/slow cooker recipe!

my favorite: primalaya

Share! Share! Share!

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WOD

"TEST 4"

deadlift 1RM immediately followed by your max handstand pushups.

Score = [deadlift weight] x [number of handstand pushups]. You will be limited to three attempts. See How Fit Are You - The CrossFit Journal.

A great way to modify the hspu

Post results to comments.

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Have you seen the holiday hours? What are your plans this weekend? A little football, a lot of food and some good ol' passive/aggressive Seattle shopping?!

Check our weekend's class times:

• Foundation CrossFit, Capitol Hill - schedule here.
• Foundation Athletics, South Lake Union - schedule here.

If we don't see you until next week, HAPPY THANKSGIVING!

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Armpits Out

BCS x OHS

"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement."

- Greg Glassman, founder of CrossFit

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WOD

overhead squat 10 x 2

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps

Compare to 02FEB2011. Post weights to comments!

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Holiday hours are finalized!

Wednesday the 23rd

• normal schedule

Thursday the 24th

• 6am
• 7am
• 9am
• 11am
• 12pm

Friday the 25th

• 6am
• 7am
• 9am
• 11am
• 12pm

Saturday the 26th

• 9am
• 10am
• 11am

Make sure you RSVP and welcome your Foundation Athletics brethren!

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Into the Light

Jumping towards or away?

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WOD

"FIGHT GONE GNARLY"

3 rounds for max reps:

• 60 seconds two-fer-one wall ball, 20/14#
• 60 seconds power snatch, 45/30kg
• 60 seconds burpee
• 60 seconds dual-kettlebell swing, 24/16kg

Compare and contrast to 19AUG2011. Post score to comments!

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What's your favorite benchmark? How would you "improve it"?

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Concept 2 Charity Challenge 2011 Details

Here's the skinny on the Concept2 Winter Rowing Charity Challenge we posted about yesterday.

via Concept2:

Sandi, Bex

How to Participate

1. You must have an Online Logbook at concept2.com (it's FREE!) and all of your meters must be entered into your Online Logbook. If you don't already have one, visit the Online Logbook home page, click Register under New User and follow the directions.
2. Under the Profile tab, enter your current mailing address. This is to ensure we have your correct mailing address for mailing your pin (see below for how to qualify).
3. After you row, record your meters in your Online Logbook. The Online Logbook automatically calculates your meters during the challenge.
4. Visit the Challenges page in your Online Logbook. When you've reached your goal, the Challenges page of the Online Logbook automatically recognizes your achievement and displays instructions for claiming your rewards.

Dave

Incentives and Rewards

The incentives and rewards available depend on which goal you achieve. Here's how it works.

200k, 50k Kids, and Adaptive

Participants who complete 200,000 meters, kids who complete 50,000 meters, and adaptive athletes who complete at least 50,000 meters are entitled to the following incentives and rewards:

• A free downloadable certificate of achievement
• A free downloadable heat transfer for making your own Holiday Challenge-wear
• A free Holiday Challenge pin: Pins are sent automatically to the address on file in your Online Logbook. Please ensure you have entered a valid address in order to receive your pin.
• Access to the Holiday Challenge shop through our third-party fulfillment vendor

100k Finishers

Participants who complete 100,000 meters are entitled to the following incentives and rewards:

• A free downloadable certificate of achievement
• A free downloadable heat transfer for making your own Holiday Challenge-wear
• Access to the Holiday Challenge shop through our third-party fulfillment vendor

Preparing for the Holiday Challenge

If completing 200,000 meters in a month is a new challenge for you, here are a few ideas to help prepare before the challenge begins:

• If you haven't tried it before, don't be intimidated! Each year we hear from folks who have never completed any long distances before and have completed the challenge.
• Gradually build your workout time. Try adding an extra 1000 meters per day, especially if you don't usually complete 7000 meters at a time.
• If you don't usually workout every day, try rowing for several days in a row. The workouts can be short, but see how it feels to row more often.
• Be sure to keep some stretching in your routine or add it if you haven't been doing it regularly.
• Think about when you will fit your extra Holiday Challenge rowing into your schedule. If it requires that you workout at a different time of day, you should try it out ahead of time. For example, if you don't usually workout first thing in the morning, keep in mind that it may take you longer to warm up at that time of day, and you should not expect to be able to row as hard and as fast as usual right away.
• Will you miss any workouts due to travel or other commitments? If so, plan ahead, so that you can make up the missed meters. For example, you may want to row twice a day on some of the weekends.
• Be sensible! Many people have commented that the Holiday Challenge pushed them to row more than they ever thought they could, and it felt great! On the other hand, it is not wise to make a sudden jump in rowing time and distance so keep this in mind. You can build your daily meters gradually, even during the challenge itself.

Any questions? Let Andrew or Andy know!

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WOD

"LYNNE"

5 rounds for max reps:

bench press, BW

pullups

Compare to 20JUN2011. Post reps to comments!

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Read Got 'Em Coach

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Winter Rowing Challenge

from Andy:

Concept2 is running a new Charity Challenge this Winter. For every 1K rowed between November 24th and December 24th, Concept2 will donate $0.02 to one of three charities (minimum of $100,000).

So if five of us row 100K that's $500 to charity. If 20 of us row 100K that's $2000. You get the idea! 

Pretty cool stuff... and a good way to row off all that holiday food!

What do y'all think? Let's get it going!

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WOD

for time:
21 deadlifts, 100/65kg
42 wall ball push press, 20/14#
15 deadlifts, 100/65kg
30 wall ball push press, 20/14#
9 deadlifts, 100/65kg
18 wall ball push press, 20/14#

Compare and contrast to 18JAN2011. Post time to comments!

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Check out this video on a short CrossFit workout on show The Doctors.

Good exposure or bad exposure?

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DAS CHIPPER.

Robyn!

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WOD

"DAS CHIPPER"

for time:

30 burpees
100 double unders/du attempts
30 t2b
30 wall ball shots
30 cal row/airdyne
30 ring dips
30 box jumps, 30/24"
30 strict weighted situps, 5/2.5kg
3 hills
30 pistols
30 oh bumper lunges, 25/15kg

Post time to comments!

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"Tension" is two opposing forces pulling on an object.



"Position #1 is where you start. Position #2 is where you finish.. and whatever is in the middle is the movement and that's [called] the tunnel."

Be in a good position before you "enter the tunnel"- if your setup in the deadlift isn't efficient, you won't be able to perform tomorrow's WOD well.

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Thrusterday

Paul B.

Do you utilize the rack position for the thruster? Or do you carry the weight in your hands/wrists the entire time?

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WOD

for time:
75 thrusters, 45/30kg

compare to 10JAN2011. Post time and number of sets to completion to comments!

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Rx-ing and Injury Prevention - CrossFit Hollywood

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POSE, FALL, PULL. (Repeat)

Read then Read on!

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WOD

"HELEN"

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

compare to 28OCT2011. Post time to comments!

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Maintaining Physical, Social, and Mental Fitness for Peak Performance - Harvard Business Review

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11.11.11

Happy Veteran's Day aka 11.11.11 Day!

----

WOD

"RANDY"

75 power snatches, 35/25kg

compare to 28MAY2011. Post time to comments!

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Friday's WOD will involve a lot of preparation because we are hunting for some "hot, dirty, nasty" performance out of you!

Tonight's homework: Watch the following MWOD video to prepare get you excited for some "RANDY"!



We are snatching (as opposed to cleaning) so instead of working on a better rack position, we'll try for a better overhead position.

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Stretchathon 2011!

How many of you work while sitting? How long is your shift? Think about how much you sit in a month. That's a lot of time with your hips shortened. Those mofos need to be stretched.

I propose a Stretch-a-Thon!

For the rest of the year I'll have a clipboard where you can log how many 2-min stretching sessions you've achieved both in and out of the gym. Chair/Couch/Sofa stretch, split jerk stretch, samson, ugly ballerina, psoas stretch, etc all count (study MWOD for more!) A special treat is in store for those who participate for the entire duration!

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WOD


"GYMNASTICS GONE BAD"

3 rounds for max quality.

• 1-minute stations of:
• chest-to-deck hollow body
• back bridge
• upper arm support
• handstand
• top of pullup

compare to 17AUG2011. Post experience to comments!

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Handstands are fun.

They're even more fun in random places. What places (not in a gym or at home) have you done handstands?

Any photographic evidence? Send 'em here!

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More lunges?!

Arnie warming up with 70kg

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WOD

b2b tabata squats

then

max weighted lunge, 20/10m

Post tabata score and best load to comments!

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The Split, Power, and Squat Jerk: Evolution at Work - Iron Samurai

How do you usually jerk?

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Honoring the Fallen

from CrossFit.com:

On November 5th, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. 

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. 

This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

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WOD

"LUMBERJACK 20"

for time:
20 deadlifts, 125/85kg
400m run
20 kettlebell swings, 32/24kg
400m run
20 overhead squats, 55/40kg
400m run
20 burpees
400m run
20 chest-to-bar pullups
400m run
20 box jumps, 24/20"
400m run
20 dumbbell squat cleans, 45/25#
400m run

compare to 05DEC2009. Post time to comments.

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Out of the hole

Julie H coming out of the squat

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WOD

squat clean & jerk 1RM

Post best load to comments!

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The Once and Future Way to Run - The New York Times.

Written by Christopher McDougall, author of Born to Run

Our policy is that when running, the basic concept is that running is about hitting the pose, falling, then pulling your foot back into Pose. Very simple, very difficult to make habit.

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Hey Desk Jockeys!

KStarr has always talked about the slow death we get from sitting. Are you in proper position?

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WOD

thruster 1RM

Post best load to comments!

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Bring your chucks/lifting shoes for some deadlifts tomorrow!

JBo, Yi, Aimee M

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He's Alive!

Tony's ACL/Meninscus surgery went as well as it possibly could! The ACL was reconstructed with a hamstring graft, and most of his meniscus was preserved! He'd like to thank everyone for the 'Get Well' wishes and positive vibes! It really means a lot.

prepping for the 2013 CrossFit Games! Wait a minute...he actually sleeps??

As part of our appreciation to you, we'd like to extend to our FCFers access to Foundation Athletics for the remainder of 2011 at no extra charge! Just remember to rsvp via email.

Kristina & Enrica

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WOD

bench press 10 x 2

then

for time:

15-12-9 reps of
right-handed kettlebell clean
right-handed kettlebell front squat
right-handed kettlebell push press

then 15-12-9 reps of

left-handed kettlebell clean

left-handed kettlebell front squat

left-handed kettlebell push press

You may start with Left and end with Right if that sounds better.

Post loads and time to comments!

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And the winners of our Halloween Party Costumes are:

1. Chris H as the Luchador (wins a $50 gift card to Barrio/Purple/Lot No. 3)
2. Colin as Popeye (6lbs of gummy bears, iTunes gift card)
3. Garit as Marilyn Gaga (fish oil, iTunes gift card)

with Honorable Mention going to Joe B who was Steve Jobs, who also gets an iTunes gift card.

Thanks to everyone else who dressed up!

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Off the Ground?

Do your feet float off of the ground when going overhead in the jerk? Should they?

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WOD

"GASSED GRACE"

for time:
1mi run OR 2k row OR 1.5mi OR 5min max double unders
(followed immediately by)
30 clean & jerks, 60/45kg

compare and contrast to 14JUN2011. Post CV piece and time to comments!

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A Runner Dies During the L.A. Rock'n' Roll Half-Marathon - The L.A. Times

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