Ring Around the Rhino

"Ashes, ashes, we all fall down"

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WOD

"TABATA THIS!"

tabata squat
tabata pullup
tabata situp
tabata pushup
tabata row (cal)

Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 14MAR2011. Post results to comments.

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Hmm.



Anthony Anderson x Bill Bellamy x Jadakiss x Jason Terry (SEATTLE!) of the Dallas Mavericks x Jameer Nelson of the Orlando Magic.

Publicity is still publicity! See the kipping ring row at 3:44?!

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Foundation CrossFit Media presents...

The story of Pat Sprague of Cascade CrossFit:

"Persistency pays off."

What does CrossFit do for you?

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WOD

for time:
400m run
25 kettlebell swings
200m run
25 kettlebell swings
400m run
25 kettlebell swings
200m run
25 kettlebell swings
400m run

Rain or shine. Kettlebell swings should end perfectly vertical, so you can choose the appropriate weight. Post results to comments!

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What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete - Breaking Muscle

How was the competition for you? I PR'ed 12.5 by 1 rep!

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NW Regionals 2012

Ready for Regionals? Spectator tickets are up now! Click here to buy. $25 for the entire weekend, $10 for a single day. Unless you want to volunteer, in which case CLICK HERE.

The North West Regionals for the 2012 Reebok CrossFit Games will be held from Friday, May 25th through Sunday, May 27th. This year the competition will take place at The Puyallup Fairgrounds in The Americraft Showplex:

Way better than competing on dirt!

Excited? You should be!

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WOD

back squat 7x5

then

for time:
2k row

compare to 25MAY2011. Post experience and results to comments.

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Science, Pseudoscience, Nutritional Epidemiology, and Meat - Gary Taubes

Read this now and share with friends.

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Ground to Overhead

Sometimes workouts will simply call for "ground to overhead", which means you may use whatever movement(s) you prefer to move a load on the ground to a fully locked out position overhead. The snatch would be the most ideal movement, but that changes with volume and fatigue.

Rex

When the engine starts breaking down, variations of the clean and jerk will allow for better work. Check out the following link for some great tips in moving weights for workouts:

• Efficiency Tips: Ground to Overhead - CrossFit Journal

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WOD

15-12-9 reps for time:

deadlift, 60/45kg

hang power clean, 60/45kg

jerk, 60/45kg

Play with load-sequence ordering for your deadlift. Jerk may either be a push or split. Post results to comments!

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Korean Short Ribs (Kalbi/Galbi) - The Domestic Man

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Big Climb 2012

Congratulations to 'Team Die Hard' representing FCF, as well as all the other folk who were in other teams! These brave souls raised money for Leukemia, Lymphoma, Hodgkin's, and myeloma research and finished 69 flights of stairs to reach the observation tower in the tallest building in Seattle.

Results here.

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WOD

5 rounds for time:
11 overhead squats, 60/45kg
11 toes-to-bar
11 dips

Post results to comments!

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The CrossFit Games Open is now over! For the newcomers: how was this experience? For the seasoned vets: how did this compare to before?

Regionals will be up next on the weekend of May 25th-27th, and while we don't have anyone participating we'll definitely be there to support our fellow CrossFit community as well as watch some of those NW beasts tearing it up!

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BEER (and socks)

Mandy, Cheryl, Lee T, and GTR the birthday boy

You all deserve a beer for completing and competing in the Reebok CrossFit Games Open!

Great job to everyone involved! We're in the process of planning a post-CGO party for the beginning of April, but first we'll have an intergym battle between Foundation CrossFit, Rocket CrossFit, and Foundation Athletics!

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WOD

Tabata double unders

then

"FIGHT GONE GTR"

3 rounds for max reps. 1 minute rounds of:

• row (calories)
• burpee box jumps, 24/20"
• 20m shuttle run
• one-arm kettlebell swing, 24/16kg
• rest

Rower damper must be set at 10. Post results to comments!

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Which position is better? Toes forward (less than 15 degrees) or toes out (30 degrees)?

• Hip Torque, Toe Angle, and Squatting - 70's Big
• Squatting Toes-Out - Catalyst Athletics
• Foot Position Test: Breaking Diane - Mobility WOD

How do you set up your stance? 

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Déjà vu (and CGO 12.5)

Oooooh weee- the escalating "FRAN" ladder!

ANTE UP! #HYFRsquad

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WOD

CGO 12.5 (aka CGO 11.6)

as many reps as possible in 7 minutes:
3 thrusters, 45/30kg
3 chest-to-bar pullups
6 thrusters, 45/30kg
6 chest-to-bar pullups
9 thrusters, 45/30kg
9 chest-to-bar pullups
12 thrusters, 45/30kg
12 chest-to-bar pullups
15 thrusters, 45/30kg
15 chest-to-bar pullups
18 thrusters, 45/30kg
18 chest-to-bar pullups
21 thrusters, 45/30kg
21 chest-to-bar pullups
 so on and so forth...

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Looks like a great day to set some records, do something you've never done before, and BE EPIC.

compare and contrast to 27APR2011. Please submit your scores immediately. Post results to comments!

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My guess was totally wrong this week (I was thinking heavy deads, hspu, and normal pullups)

Let's see just how good your squats and pullups are!

• http://gymnasticswod.com/content/crossfit-games-breakdown-week-6-workout-pt3
• http://www.mobilitywod.com/2012/03/foot-position-test-breaking-diane.html
• http://www.mobilitywod.com/2011/04/episode-217365-games-workout-3-lower-body-prep.html

You can't cram skill or strength- we all just use what we've got.

But that doesn't mean we can't try to prep the movement beforehand!

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Move heavy weights!

We like to define fitness as 'increased work capacity', or you're ability to move large loads long distances quickly.

Colin

What better way to develop fitness than to carry heavy things around the block? Or in Colin's case, carry heavy things while wrapped in something heavy.

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WOD

jerk 10x2

then

for 20 minutes:
1 rope climb
max handstand
max support on rings
10 sumo deadlifts

The second part, like Monday, is NOT for time, but for quality of form. Time to try freestanding handstands. Make the deadlift challenging, but manageable. You'll know when you've had enough.

Make time for mobility before the last CGO workout. Post jerk weights to comments!

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How are your ring skills developing? Feel like a gymnast yet?

Your Moment of Zen:

RIGHTEOUS.

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Christy's (belated) BDAY!

Wish her a happy belated!

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WOD

CHRISTY'S BDAY!

2 rounds for time:
30 pullups
30 situps
30 med ball cleans
30 box jumps
30 pushups
30 toes-thru-rings
30 slam balls

* Every 3 minutes on the minute run 100m. 40 minute cutoff time. Post time to comments!

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Sara was finally getting the hang of the kettlebell snatch, but kept going when the cutoff came around ...

Do you know what happens now when time runs out? Let me show you:



FINISH YOUR WORKOUTS IN THE DEMANDED TIME DOMAIN!

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How's YOUR setup?

Different schools of thought will enter the olympic lifts differently: some prefer having the thighs parallel to the floor, others setup the Rippetoe-style deadlift setup.

Tita

Regardless of preference, the important part is maintaining proper thoracic and lumbar curvature. Good posture remains paramount!

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WOD

back squat 8x3

then


5 rounds of:
250m row
20 dips
20 kettlebell snatches


Each round should be performed as quickly as possible. If able, strict muscle-up to a high set of rings to perform your dips. Rest as necessary between rounds. Post results to comments!

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Flynn agrees with Seahawks - Seahawks.com

Read: ESPN

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Tripod Lifting

Pre-"GRACE" braveheart-style.

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WOD

"EBERT"

5 rounds for max reps:
weighted pullup, 20/10kg
handstand pushups

compare to 06DEC2011. There is no time element to the workout. As soon as you max out on pullups, immediately move to your handstand. You may kip either movement. Post results to comments!

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

You have all made the first step in maintaining your body through activity and nutrition, but what about the mental side of things? Do you take time out in your day to just relax? How is your social life? Do you continue meeting new and exciting people while nurturing your existing ones?

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12.4 = Karen +

Oooooh weee!

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WOD

CGO 12.4

as many rounds and reps as possible in 12 minutes:
150 wall ball, 20/14#
90 double unders
30 muscle-ups

compare here. Submit your score as soon as possible. Post reps completed to comments!

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Tips and tricks to keep in mind. Study, study, study!



Also:

• 12.4 Workout Demo with 2010 Games Champion Graham Holmberg
• "Efficiency Tips: Muscle-ups" with Chris Spealler
• MWOD - Muscle-up and wall ball prep
• Muscle-up Virtuosity - CFJ
• MWOD - Squatting with your feet turned out? Hey duck squatter, IR yourself

Strength carries skill and skill carries strength!

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Hang Squat Clean Thrusters!

Jeff P

How do you set your grip for overhead movements while racking it on the shoulder?

Full grip around the bar or no?

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WOD

hang clean 10x2

then

every minute on the minute for 15 minutes:
3 clean pulls
6 hang clean thrusters

Use one manageable weight for both the clean pull and hang clean thrusters. If you are caught by the top of the minute, finish out your reps and wait until the beginning of the next minute. Post results to comments!

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Week 3 Wrap Up:



What do you think CrossFit Games Open 12.4 will be? I'm wishing for some double unders and muscle-ups! Hopefully there are no cleans (;

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Power Jump

Rachel J

Performing a well-timed, slightly-higher-than-normal jump, with a "quick twist of the wrist" allows for a double-under or "power jump".

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WOD

for time:
500m row

then

21-15-9 reps for time:
kettlebell swing
knees-to-elbows

Challenge yourself with the kbs. Post results to comments!

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Beyond Relentless

"I have a secret: I won’t go gently into the good night. 

JD

I will fight. I will struggle. I will scratch and crawl my way to that PR. I will keep going when I think I can’t. I will succeed even when it seems failure is the only option. I will count me in when others count me out ..."

Read More:
Beyond Relentless - CrossFit Lisbeth

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WOD

back squat 7x5

then

4 rounds for time:
20 weighted situp, 10/5kg
30 hand-release pushups
40 double unders

Post results to comments!

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To Eat or Not To Eat, That Is the Question - Robb Wolf

Have you tried Intermittent Fasting before?

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Extension

J. Scarr

The approach we use for olympic lifting is pulling the weight off of the ground into a fully extended position (like the one pictured above) to get under the bar.

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WOD

for max load:
snatch 1RM

Post weight to comments!

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Jennifer Thompson weighs 132lbs.


She benches 300lbs:



Can pulls 195kg/429lbs:


Two world records this past week at the 2012 Arnold Sports Festival.

Daaaaang!

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CGO 12.3

To really do well at this workout, you should remain smiling throughout the duration just like Annie does.

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WOD

CGO 12.3

as many rounds (and reps) as possible in 18 minutes:
15 box jumps, 24/20"
12 shoulder-to-overhead, 53/35kg
9 toes-to-bar

Compare here. Post results to comments!

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MWOD + GWOD = SFCF

Perfecting the Box Jump w/ Kelley Starrett and Carl Paoli - CrossFit Journal

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Max Effort Clean & Jerk

extend, drop, create space, stand

A great rack position can be determined by the flexibility of your forearms. Specifically the bottom, which can determine your wrist extension.

Get on that wrist prep!

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WOD

for max weight:
clean & jerk 1RM

Perform a full squat clean followed by a jerk (push, split, splot, squat) overhead. Post load to comments!

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Be efficient! Be fast!

Had to repost this because it demonstrate beautiful power... and gets you pumped!

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Going Up

Jeff P

Jumping onto tall surfaces not only requires strong calf muscles, but quick hips to pull the feet high enough to land. Using momentum built from the arms helps too!

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WOD

for 10 minutes:
30 second handstand
30 second rest

rest 3 minutes.

every minute on the minute for 7 minutes:
3 push press
6 box jumps
9 kettlebell swings

rest 10 minutes.

1/2 "ANNIE"

25-20-15-10-5 reps for time:
double unders
situps

Competitive weights for the push press would be 60/45kg, box jump should be 30/24"+, and swings at 32/24kg. Post results to comments!

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Wrist preparation is not only a great warmup before heavy wrist use (handstands, barbell movements, etc), but great for prehabilitation/rehabilitation purposes. If your muscles are strong- that's one thing- but if the muscle, tendon, and ligaments are strong then there's no stopping you from movements like this.

Get used to our sequence and practice it in and out of the gym. There's no excuse for not practicing. Be better than yesterday!

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Sixty-Eight Snatches

How many snatches did you complete in CGO 12.2? Any new personal records?

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WOD

for 10 minutes:
front lever practice

back squat 7x5

5 rounds for time:
100m run
30 squats

Post loads and time to comments!

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We will partake on a more structured lifting program in our classes, with a focus on Monday, Wednesday and Friday. Tuesday will become a CrossFit benchmark (instead of Friday), Thursdays a hard skill day (or for now, the CrossFit Games Open WOD), and Saturday remains as a spontaneous training day. As always this remains constantly varied, functional movements done at a relatively high intensity.

Also, are you happy with class times? What time slots would you want to see added/subtracted from our current schedule?

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Pinch Grips

Aimee & Jenny

As the weather gets clearer we'll be going outside more!

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WOD

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

compare to 02SEP2011. Post time to comments!

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Carl Paoli tells you what it is!



We'll run the Games WOD again at 11am Saturday at SLU and 1pm Sunday.

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CrossFit Games Open 12.2

Rich's technique is on point in the video:

I didn't see anyone predict CGO 12.2 correctly! Oh well, everyone will be doing another single element workout this coming weekend!

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WOD

CGO 12.2

as far as possible in 10 minutes:

- 30 snatches, 35/20kg

- 30 snatches, 60/35kg

- 30 snatches, 75/45kg

- as many reps as possible at 95/55kg

You may muscle snatch, power snatch, squat snatch, or split snatch. You cannot advance from a weight before completing the previous weight. Empty 20kg bars must travel below the knees to start the rep. You alone are responsible for changing the weight on the bars, and you must use collars to secure the bumps. Post results to comments!

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Are you aware of the Paleo Summit by Underground Wellness?

The Paleo Summit is a free online 8-day event consisting of 23 paleo presentations. Some of the speakers:

• Mark Sisson - Mark's Daily Apple, Author of The Primal Blueprint
• Diane Sanfillipo - Author of Practical Paleo
• Dr. Jack Kruse MD - Neurosurgeon
• Sarah Fragoso - Author of Everyday Paleo
• Erwan Le Corre - MovNat Founder
• Dr. Thomas O'Bryan - Gluten Sensitivity Expert
• Mat Lalonde, Ph. D. - Research Biochemist, Harvard University
• Paul Chek - C.H.E.K. Institute Founder
• Dallas & Melissa Hartwig - Whole 9 Life Founders
• and many, many more!

There are 2-3 presentations daily, with videos staying up for 24 hours. Did we mention this is all for free.99?

Check it out here: paleosummit.com

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