Black & Yellow

In a wall ball shot, the athlete completes a full front squat before launching it towards a target.

Bry Dry

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WOD

"KAREN"

for time:
150 wall ball shots

compare to 29APR2011 or 27DEC2010. Post results to comments!

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What has CrossFit helped you accomplish in 2011?

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Mmm.. Candy.

At least that's what I think when doing some less-than-comfortable SMR (self-myofascial release).

there's a TheraCane in Cheryl's back

What tools do you have at home for recovery? Lacrosse balls, TheraCanes, foam rollers, hard rollers, Rumble Rollers, Trigger Point tools, Rubz, pvc pipes, wooden dowels, rolling pins, dog toys, kids toys, the list goes on! We NEED it for that hot, dirty, nasty performance in the gym.

Still checking out mobilitywod regularly? It's almost over...

)=

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WOD

3 rounds for max reps. 60-second stations of:

• ring pushups
• rope climbs
• kettlebell cleans
• dumbbell thrusters
• rest

Post score to comments!

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Yesterday in the evening classes while warming up someone brought up the legitimacy of pole dancing.

This video is not vulgar. It shows a very athletic woman showing proficiency in the same physical skills we work toward: strength, flexibility, muscular stamina, coordination, balance, etc. We use barbells and pullup bars, she uses a pole. Same difference.

AND her routine is set to Florence and the Machine!

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Match the trainer with the position!

Which trainer is demonstrating:

• active shoulders
• active lats
• active hollow
• active arch
• L-sit/L-seat
• planche
• cross

Think you know the answers? Let us know to comments!

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WOD

press 5x5

push press 5x3

jerk 5x1

Keeping the body super tight is paramount to achieving a strong overhead position.

Post loads to comments!

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Know the difference and practice, practice, practice!

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Sitting Up

The standard for our situp is that you begin with five points of contact on the ground with knees up: head, shoulders, butt, and both heels. The movement ends when your chest physically touches your thighs.

Ryan M, Adi, Carolyn

Another version is to let the knees fall out into the butterfly stretch. The end of the movement becomes moving the torso beyond vertical, or touching the hands in front of the feet.

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WOD

high hang clean 5x20

then

10 rounds for time:
10 kettlebell swings
10 ab-mat situps

Post weights used and time to comments!

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Does a prescribed weight for workouts make you work harder? ex:

"GRACE"

for time:
30 clean & jerks, 60/45kg

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Overheads and Double Unders

In the double under (aka power jump) we look for

1. slightly higher jumps with fairly straight legs
2. arms relaxed with hands just in front of the body
3. quick twist of the wrists

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WOD

2010 NW Regionals - Individual WOD #1

3 rounds for time:
10 overhead squats, 60/45kg
50 double unders

Two movements that can be very technically difficult.

compare to 17MAY2011. Post time to comments!

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A CrossFit Comeback From Cancer - The CrossFit Journal

Find out how CrossFitter Chad Hamilton fought testicular cancer and is making his recovery. As he underwent chemotherapy, he continued CrossFitting as much as he could and even participated in the fundraiser Barbells for Boobs. Now he’s cancer-free and rebuilding his CrossFit abilities. 

Hamilton says his attention to his own health has benefited his recovery.

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#RacksOnRacksOnRacks

Zeb

What steps do you take to lock a bar out in the overhead position?

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WOD

for time:
70 overhead bumper lunges, 20/10kg
60 situps
50 ring dips
40 chest-to-bar pullups
30 handstand pushups
20 squat thrusts

What was the easiest of the skills? What was the most difficult?

Post results to comments!

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Mom & Daughter

playing the Fish Game

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WOD

bent-over row 8 x 5

then

3 individually-timed 500m row OR 1mi AirDyne

Which monostructural piece did you use?

Post results to comments!

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When someone asks, how do you define CrossFit?

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Look at our new merch!

For your holiday gift giving (or gift getting!) pleasure:

Click to embiggen!

Vintage Green Zip Hoody - $50

Dark Heather Grey Zip Hoody - $50

Grey Thermal - $25 

Plum Tee (Adult cut shown. Ladies cut available) - $20 

Vintage Green tee (Adult cut only.) - $20

Get yours!

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WOD

a. deadlift 5x5

b. "bottom's up" kettlebell presses

How'd you go about your five sets? Set any new personal records? How much more different is the "bottom's up" position than what you're used to?

Post load and experiences to comments!

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It's the last push to get Concept 2 to raise $30,000 for charity. We want thank our team for all of the hard work put forth during this challenge. Come see Andrew or Tony this week for your free pair of tickets (and popcorn) to see The Girl With the Dragon Tattoo at The Cinerama downtown, as well as a 2-for-1 admission ticket to Banya 5!

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Holiday Schedule

We will be closed this Saturday 12/24 to celebrate Christmas Eve with our friends and families!

time for an at-home WOD

Normal schedule resumes Monday.

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WOD

back squat 7x5

then

as many rounds as possible in 8 minutes:
cast wall walks

Are you reaching back with "dat ass" in your back squat? Are you knees out? Where is the pressure in your feet when you squat?

Post results to comments!

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Does Your Gym Have Soul? - CrossFit Lisbeth

Cheryl says we do.

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The annual "12 Days of CrossFit"

It's the tradition that CrossFit North Level 4 CrossFit Seattle started more than 8 years ago!

Last year's WOD:

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"12 Days of CrossFit"

for time:
100m run
2 bear crawls
3 sec handstand
4 clean & jerks
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

compare to 21DEC2010. Post time to comments.

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Just so you understand the format of this awesome WOD, it is completed the same way you sing the song "The 12 Days of Christmas":

• 100m run
• 2 bear crawls, 100m run
• 3 sec handstand, 2 bear crawls, 100m run
• 4 clean & jerks, 3 sec handstand, 2 bear crawls, 100m run
• 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 6 k2e, 5 pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 7 kettlebell swings, 6 k2e, 5 pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 8 toes-to-bar, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 10 squat thrusts, 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 11 pullups, 10 squat thrusts, 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 12 rocking pistols, 11 pullups, 10 squat thrusts, 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• "TIME!"

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What's Your Yoga? Got a muscle-up?

Is it something in the water or are you guys just beastly now?

photo by Tita

Congrats to Morgan, C. Haddad, Kelley, and now Herman for joining the muscle-up club!

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WOD

as many rounds as possible in 8 minutes:
50m run
20 pistols

Post score to comments!

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What's Your Yoga? (via Phyzz Yoga)

Pretty cool flow chart for those into yoga.. and maybe for those who want to get into it.

 click to enlarge and see what style fits you!

A. Fresh

from the yet-to-be-released CFT video

Happy birthday to all of the December babies!

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WOD

"A. FRESHIE"

1 min work for max reps, 2 min rest of:
- row/airdyne for cal
- toes-to-bars
- kettlebell snatch, 24/16kg
- push press, 35/25kg
- box jump, 30/24”
- slam ball, 30/20#
- kettlebell swing, 24/16kg
- knees-to-elbows
- overhead squat, 35/25kg
- row/airdyne for cal

Post results to comments!

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11 Things to Know at 25(ish) - Relavent Magazine

Agree or disagree?

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Does your head move thru the window?

Andy W!

A complete lockout allows the upper back to help stabilize the shoulders for a stronger, safer overhead position.

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WOD

"FRAN"

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

You must pass through a full squat and reach full extension of the legs, hips, shoulders and arms for a legit thruster. The preWOD stretch done yesterday would also be perfect before this bad mama.

compare to 25SEP2011. Post time to comments!

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I've Got to Hand It to You - CrossFit Virtuosity

The Joker does CrossFit?

Ever had a problem of 'grizzly hands' due to your training created at the gym. Have you built a blister or ripped a callus on your hand? The hands literally take hold of the majority of work we do. We need to respect them and practice good hand hygiene- not only to make others more comfortable (especially if your job deals with using your hands with others), but for our own health.

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Hook Grip!

Michael

Do you utilize the hook grip?*





*it's a rhetorical question.

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WOD

snatch 10 x 2

Going to set a personal record today? Post results to comments.

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Since we aren't running a Foundations Program until mid-January, the schedule at our South Lake Union facility has changed.

Check out the details on the Foundation Athletics blog!

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Over $6k

Foundation CrossFit has raised $6233.84 for charity since November 24th. We still have just over two weeks to keep going.

Have you contributed any kilometers? A lot of the ladies have- and Aimee P. came up with an ingenious way to pass the time on the rower!

sponsored by Amazon.

There's still time to join!

Anyone like morning runs? How about a morning row? We'd also like to extend an invitation to anyone would like to row OUTDOOR on Saturday morning anytime from 9am to 12pm. Shoot us an email if you're badass enough to do it!

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WOD

"JT"

21-15-9 reps for time:
handstand pushups
ring dips
pushups

compare to 08APR2011.

Understand the serious potential for extreme soreness will be post-WOD. Scale as necessary- maybe not the exercises, but definitely the rep scheme. Maybe 15-12-9 or 12-9-6 is more appropriate.

Post time to comments!

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Remember that all current FCF members still have free access to Foundation Athletics for the remainder of the year!

In 2012 we will offer a Joint Membership between both facilities.

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Throwback Thursday

Remember what sunny days were like?

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WOD

Depending on your goals (more strength, better endurance, or general fitness) you will be given one of the following workouts today:

for time:
5k row

for time:
5 mile AirDyne

sumo deadlift 8x3

These also mean that you'll have plenty of time to warmup and plenty of time to cool down. Post time or loads to comments!

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Do you "train" or "workout"?

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New Merch Coming Soon!

We're now taking pre-orders for the new merchandise rolling in for both gyms.

Click to enlarge!

Heather Grey - Baby Thermal Long Sleeve. $25

Heather Plum - 50/50 Blend (Polyester/Cotton) Short Sleeve. $20

Heather Plum - 50/50 Blend (Polyester/Cotton) Short Sleeve. $20

Heather Vintage Green - 50/50 Blend (Polyester/Cotton) Short Sleeve. $20

Tri-Vintage Green Zip-Up Tri-Blend Hoodies are on their way too!

Inquire and pre-order here: info@foundationcrossfit.com

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WOD

3 individually-timed rounds of:
50 calories
12 front squats, BW
21 box jumps, 24/20"

The calories must be done on a rower or airdyne. No rack usage permitted for the front squats. Post times to comments!

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Kinect Helps High School Duo Win $100,000 National Science Prize - Kotaku via Siemens

I want to hire these kids to help develop our running analysis videos for our next Running Program, not to mention it'll give us a reason to purchase an XBOX360 for both gyms!

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The Return of Boudy

He's featured on today's mainsite post AND his girlfriend just emailed us to say we'll be seeing him back in our box come January.

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WOD

"EBERT"

5 rounds for max reps:
weighted pullups, 20kg
handstand pushups

stunting

Read about Chris here. He would've been 29 this year.

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"Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is."

- Mary Anne Radmacher

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"Break the bar"

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WOD

hang power clean 7 x 2

high-bar back squat 7 x 2

Post loads to comments!

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Check Yourself, Fo' You Wreck Yourself - LIVXFIT

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All About Rowing

How many meters have you rowed for the Holiday Challenge?!

Concept 2 Indoor Rowing Instructor Training is coming to Seattle, WA! December 10th and 11th!

The indoor rowing revolution has arrived, get the most from it! Spend two days with Concept2 Master Instructor Terry Smythe and learn everything you need to know to teach classes – or improve your own rowing performance -- on the Concept2 rowing machine, the gold standard for indoor rowing.

Get ready to sweat in these seminars that give you the tools to create workouts that are safe, fun and effective. Pass the optional home study after the training and add Approved Concept2 Indoor Rowing Instructor to your resume! Are you ACE-certified? You can earn up to .9 CECs with this course.

All indoor rowing enthusiasts welcome!

Location:
Pocock Rowing Center
3320 Fuhrman Ave. E
Seattle, WA 98102


Questions:
info@ucanrow2.com

Register:
http://UCanRow2.com
Sarah Fuhrmann, 314-566-4120


Price:
Indoor Rowing Foundations $225
Programming Intensive $95

Schedule:


Day One (9am–4pm) covers:

• Indoor rowing fundamentals and how to teach them to a general audience
• Using the erg to help your clients reach peak performance faster
• Proper form for optimal performance—and how to identify and correct errors 
• Maintaining the Concept2 Indoor Rower
• Hands-on workouts with coaching of your rowing technique

Day Two (9am–1pm) covers:

• How to teach indoor rowing so your students and clients get their best results
• Creating killer WODs and workouts using the Concept2 rower alone, and in combination with other equipment like kettlebells, TRX
• Teaching diverse populations of exercisers (seniors, kids, rehab, weight loss, adaptive)
• Additional workouts that you can also take straight back to your facility
• How to market your rowing program so your classes start full and stay full 

via Sarah Fuhrmann

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WOD

10 minutes for max quality:
30 seconds handstand
30 seconds rest

compare to 21JUN2011. Post results to comments.

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Coach Sean Lind of CrossFit Gymnastics demonstrates a skill you might need tomorrow while rocking a sweet shirt:

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