Six Months Pregnant

And still ripping the shit out of workouts remaining active!

Shelley's first time using 20kg!

Our fitness is one that is broad, inclusive and infinitely scalable. We can modify our constantly varied, functional movements performed at a relatively high intensity.

See also:

• https://www.againfaster.com/en/blog/2012/02/17/pregnant/
• crossfitmom.com

What excuses do you hear about?

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WOD

7 rounds for max weight.

The "SHANKLE COMPLEX"

1 clean pull
2 hang clean pulls
1 hang clean
2 (split) jerks

To have the set be considered successful, you must complete the six movements without setting the bar on the ground. Warmup the movements of the complex before hitting 7 pretty heavy rounds. Post loads used to comments!

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What do you think CGO 12.2 will be?

The CrossFit Games Update: Open Week 1

I think it'll be a couplet of a relatively light weightlifting movement and a bodyweight movement.

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Is This YOUR Water Bottle?

The time to pick it up and bring it home is now!

Otherwise, come 12pm this Saturday they get "redistributed" and/or donated. The buildup has been ridiculous and there's too many for the amount of cubbies we have!

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WOD

"WA Sectionals 2010 WOD #3"

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

• wall ball
• power snatch
• box jump
• row
• rest

compare to 08MAR2011. The clock does not stop or reset at the call or rotate. The box jump is Games standard: you must land, stand and completely open your hip for the rep to count. No pop-offs. Post score to comments!

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HOW SWEET WOULD A CAP HILL GONDI BE?!

Would You Ride the Capitol Hill Aerial Cable Lift? - CHS

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A Hundred and Twenty-Six

"Mark Beast"

How many burpees did you complete in CGO 12.1?

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WOD

squat clean 1RM

front squat 1RM

then

15-12-9 reps for time:
chest-to-bar pullups
handstand pushups

*Start each round with a 100m run. If you cannot perform a hspu, modify to a dive-bomber pushup. Post results to comments!

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Games Athletes Update - Foundation Athletics

All participating CGO athletes- please read the SLU blog!

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CGO 12.1

Compare here. Current best for men is 158, ladies is 125.

#YayBurpees

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WOD

CGO 12.1

as many reps as possible in 7 minutes:
burpees

Compare here and post results to comments!

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Our current roster:

click to enlarge

Deadline for registration is this Friday at 5pm. More details here: http://games.crossfit.com/

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Taped up for hook grip?

Lee (of the brothers Drury)

From Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes and Coaches:

"Typically the Hook grip will be uncomfortable if not considerably painful initially. Consistent use will condition the offending structures appropriately over time and the grip will ultimately offer no trouble. It will, in fact, become more comfortable than a conventional overhand grip. Covering the thumbs with flexible athletic tape can reduce the discomfort and, for some, improve the feeling of grip security by increasing friction. Lifters can submerge the hands in ice water for 5-10 minutes after training to help reduce pain and speed the adaptation."

Do you use it?

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WOD

power snatch 8x2
heaving snatch balance 8x3

then

5 rounds of:
10 bent-over row
max hanging leg raise

Post results to comments!

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Six Truths of Weightlifting Technique - Catalyst Athletics

We have been hammering on #3, #4, and #5 recently. Read the rest at the cathletics.com.

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Ladies Lifting!

Check out Laura Dziak's story:

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WOD

sumo deadlift 5x5

then

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 15JUN2011. Post results to comments.

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Anyone still "carb load" before big endurance races or other sporting events?

Read: The Carbohydrate Loading Conundrum - Robb Wolf

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[Fix It!] Brian & Tita

Brian T.

 Tita

If you were to fix just one thing with each of them what would it be?

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WOD

jerk 12x2

then

for time:
120 double unders
60 kettlebell swings, 24/16kg
30 ring dips

Post weights used and time to comments!

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CrossFit Games Open Format Changes:

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Pulling sleds

Leslie

Effective, simple and easy to set up, sleds are a great tool for stamina, conditioning, active rest, and rehabilitation.

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WOD

backsquat 7x5

then

tabata toes-to-bar
tabata pullups

Rest 1 minute in between exercises. Post load and exercise scores to comments!

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The CrossFit Games Opens begins this Wednesday! Here's are current roster of participating athletes!

click to enlarge

Remember that we do this for fun! We like to see where we stand amongst the world, but we don't take it seriously- otherwise it's too much physically, mentally and emotionally. If you have any qualms about participating feel free to talk to one of trainers to see what it can do for you.

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Update: Team FCF & the 2012 CGO

Here's the current Team Roster for the CrossFit Games Open. The 6-week event starts this coming Wednesday the 22nd.

click to enlarge

Registration deadline is on the 26th at 5pm. Who else is up for joining in?!

>>>  REGISTER HERE  <<<

Questions? Let us know info@foundationcrossfit.com.

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Mandy is Dandy!

Chin up, kiddo- you've made another trip around the sun!

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WOD

"Mandy's Dandy Bornday"

as many rounds as possible in 20 minutes:
23 double unders
23 slam ball, 30/20#
23 push press, 40/25kg

every minute on the minute do two cast wall walks.

Post results and wish Mandy a happy birthday in comments.

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A new privately-funded, self-sustaining arena for our Seattle SuperSonics future basketball and hockey teams?

• Read more here.
• Please sign this petition!
• Get to know this dude:
  

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Testing Your Bench Setup Stability

Loading a 3kg hyperlite bar up with thin bands and kettlebells create a chaotic and unstable object, great for developing the proper shoulder stabilization muscles. Have you tried it yet?

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WOD

bench press 8x3

"bamboo bar" 3 x max reps

then

5 rounds for time:
10 triangle pushups
10 false-grip pullups
10 wall ball, 20/14#

Post loads and time to comments!

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from Andrew Bueno on Vimeo.

See:

• Bandbell Bar - Westside Barbell
• The Bamboo Bar - CFJ

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Go Jo Go!

from Jeff:

Jo took another step down the path to the London Olympics this summer by adding two more National Championship titles to her 2012 collection over the weekend. She prevailed in both the 20KPoints Race and 10K Scratch Race at the National Track Championships in Invercargill, New Zealand. Jo won the National Omnium title earlier in the season bringing her total to 3 national titles. The points race is 80 laps of the 250 meter track with the riders sprinting every 10 laps for points – 1st four places scoring 5, 3, 2, and 1 respectively. If a rider gains a lap it is worth 20 points. Highest point total at the end wins. The scratch race is a straight up 40 lap race – first one across the line wins.

Jo in NZ

Jo now heads to London for World Cup #4 next weekend and the opportunity to ride on the Olympic track for the first time. The World Championships are early April in Melbourne, Australia and the New Zealand Olympic Cycling team will be named after that event.

Check out the backyard CF training! Also notice the bricks missing from the house as a result of all the earthquakes in Christchurch.

Communique #81
Event 29 - WE Women 20km Points Final:

Rank - Rider - Points

1. Jo KIESANOWSKI 27
2. Rushlee BUCHANAN 16
3. Sequoia COOPER 13
4. Gemma DUDLEY 9
5. Elizabeth STEEL 8

Communique #116
Event 46 - WE Women 10km Scratch Final

Rank - Rider

1. Jo KIESANOWSKI
2. Kathryn JONES
3. Gemma DUDLEY
4. Rushlee BUCHANAN
5. Sequoia COOPER

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WOD

power clean 3x3RM

then

10-to-1 reps for time:

[kettlebell movement]

burpees

Warmup to your 3RM power clean. Complete three sets at working weight. For the second part, choose a kettlebell movement you enjoy! Some examples might include swings, cleans, snatches, presses, push presses, floor presses, TGU, situps, windmills, etc.

Post results to comments!

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Twist-n-Throw

Today is all about teamwork!

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WOD

turkish get-up practice

then

partner WOD!

for time:
200 double unders
150 partner deadlifts, 100kg
100 2-for1 med ball situps, 14#
50 handstand pushups

The double unders may be split up any way you please. In the deadlift, 4 hands must be on the bar for the duration of the lift, with a controlled decent. With the situp, while one person holds the ball, both partners must complete the range of motion. Feet are interlocked and the ball must be airborne before it switches hands. The pass counts as the rep. Partners may assist/spot each other for the handstand pushups. Post results to comments!

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From a couple of days ago:

To last night:

How fresh is YOUR food?

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Nice Shirt

Having completely active shoulders helps stabilize the bar overhead in the 'snatch squat'.

Also: shrugging the sh!t  up while you try to break the bar apart makes it more efficient.

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WOD

"NANCY"

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

compare to 29SEP2011. Post rounds to comments!

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What To Buy at Costco Versus Your Grocery Store - Lifehacker

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Vote For Our Chef!

Vote for Jake, one of our afternoon athletes, is up for a local competition:


Seattle's Hottest Motherf*cking Chef (I fancied it up a bit)

Show your support and vote for the La Bete* chef and fellow CrossFitter!

Vote here: http://seattle.eater.com/archives/2012/02/09/vote-hot-chef-round-7-vorono-thornhill-sexton.php

See La Bete's Yelp! page here: http://www.yelp.com/biz/la-bete-seattle

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WOD

"ISAGRACE"

for time:
30 snatches, 60/45kg
30 clean & jerk, 60/45kg

or

"ISABEL"

for time:
30 snatches, 60/45kg

or

"GRACE"

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

or

"CGO 11.3"

as many reps as possible in 5 minutes:
1 squat clean, 75/53kg
1 jerk, 75/53kg

Post results to comments and explain why you chose what you did!

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Pao and I play videogames, then re-enact them!

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2005: Fight Gone Bad

HQ just released this gem from the vaults on their YouTube channel, originally posted on 11FEB2005 on mainsite.

The video features OG athletes Greg Amundson, Mike Weaver, Dave Leys, Andrew Thompson, and Brendan Gilliam in the original CrossFit gym in Santa Cruz:



Crazy to see how they moved back there (and to hear/see Glassman coaching) and to know what is standard today. If not for the videos and these guys who knows what CF would've become.

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WOD

max weighted pushup

then

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

compare to 15DEC2011. Post max load and rounds completed to comments!

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Do you also look at the Foundation Athletics blog? Check these out:

• How To (and Not To) Load a Barbell
• [Recipe] Grilled Grasshoppers

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Upcoming Events

Back when I started CrossFitting, the biggest thing the community was emphasizing was Glassman's "World Class Fitness in 100 Words", with the last sentence being "Regularly learn and play new sports". That is how we test our fitness and ability to do the known, unknown, and unknowable.

Other than The CrossFit Open (REGISTER AT THIS LINK!) here are two of the upcoming great examples to test your fitness:

• The Big Climb for Leukemia & Lymphoma
• Jake A says "Heads up! Registration is now 90% full. If you are doing this year's Big Climb, get registered at www.bigclimb.org as soon as possible. This event WILL sell out, and it will do so earlier than last year. If you have any questions, don't hesitate to post on the event wall or message me privately. Let's get this team going, good people!"
• The Tough Mudder - Washington State
• Early Bird Discount Until February 18 is $95
• Mudder Entry February 18 to May 31 is $125
• Standard Entry June 1 to August 31 is $155
• Final Entry September 1 to September 22 is $200
  
  Use the code 'DeathWaiverWA' to receive $10 off regular registration. This code is valid until midnight on Wednesday, February 8th. More info at the site.

Happy training!

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WOD

hang power snatch 8x3

then

for time:
150 double unders
15 handstand pushups
15 kettlebell thrusters
15 muscle-ups
15 kettlebell thrusters
15 handstand pushups
150 double unders

Interpret the kettlebell thrusters as you will: a pair of light kettlebells, a single heavy, a single heavy in bottom's-up position, an uneven pair, etc. Post use and results to comments!

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Blast from the past: before Foundation CrossFit was Foundation CrossFit!

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Where are the rest of you?

The current Foundation CrossFit roster of registered 2012 CrossFit Games Athletes:

Question: WHERE ARE THE REST OF YOU?!

Register here: https://games.crossfit.com/mygames/login.php

or here: https://games.crossfit.com/mygames/login.php

or here: https://games.crossfit.com/mygames/login.php

ps
here: https://games.crossfit.com/mygames/login.php

Also: check out the new toy we have at Foundation Athletics!

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WOD

split jerk 10x2

then continuing on with the benchmarks ...

"HELEN"

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

compare to 14NOV2011. Swing is Hard-style. Post results to comments!

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You ask "Wait, what are the CrossFit Games?"

Look no further and WATCH THIS.

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Who's ready to PR?

Big congrats to Jeremiah for representing FCF and competing in the Bellevue Interbay Throwdown this past Saturday. He opened with competition with a 190# snatch PR!

Check out the results at the link.

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WOD

back squat 1RM

then

for time:
500m row

compare to 29NOV2011. Enjoy the brand new rowers at both gyms. Post results to comments!

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Giants Win Superbowl XLVI - ESPN.com

Sorry Orin.

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People In Motion

The long awaited project from Ced:

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 18NOV2011. Post score to comments!

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Registration for the 2012 CrossFit Games Open is live!

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The Showdown...

Musical Medicine Ball: the new Zip Zap Zop.

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WOD

"KAREN"

for time:
150 wall ball shots

10 minute limit. Rest for 4 minutes then

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

Compare and contrast to 29APR2011. Post times to comments!

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Greasing the Groove

What do you want to get better at? Pullups? The dreaded pushups? Pistols?

As Pavel says, “If you want to get good at pull ups, why not try to do… a lot of pull ups?”

Specificity + Frequent Practice = Success

Why does this work? When you perform strength training, your muscles gradually get more efficient at the movement. During this neurological process of becoming more efficient, it becomes easier for your muscles to repeat that movement. Hence, by doing more pullups or more pushups, you get better at doing them. This technique does not only work with bodyweight exercises either. You can easily increase your bench press or squats by incorporating the same methodology.

1) No more than 1-2 exercises at a time.
2) Perform 3-5 reps at a time with the best form possible.
3) Do 3-4 sets across the course of the day (morning, mid-day, afternoon, evening).

*** Always stop at least 1-2 reps shy of failure ***

http://www.notyouraveragefitnesstips.com/best-workout-routines/grease-the-groove-how-to-increase-pushups-increase-pull-ups

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What kind of magic is this?

ask Steve W!

50 points to Gryffindor if you answer this correctly!

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WOD

as many reps as possible in 7 minutes:
muscle-ups

  immediately followed by

as many rounds as possible in 10 minutes:
20 russian-style swings
20 burpees

FINISHER

find you max standing box jump.

Post results to comments!

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Do you still have a membership to a "big box" gym? Do you see any "bro's"?

Sick of the Bro - 70's Big

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