Please Prep Your Calves

Stretch/roll/SMR your calves before attempting the WOD!

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WOD

establish within 20 minutes:
a heavy 3-rep snatch balance

then

"MOONBOOTS"

21-18-15-12-9-6-3 reps for time:
push press, 40/25kg
jumps over the bar

Compare to Monday 2011JUN18.

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Nom Nom Paleo releases their iPad Cooking App!

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Zeb Deads

Zeb

Are you shins vertical when you pull off the ground?

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WOD

deadlift 5x5

Compare and contrast to 22FEB2012. Post all five attempts to whiteboard!

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• A New, Rather Long, Analysis of the Deadlift - Mark Rippetoe for the CFJ
• The Deadlift - CrossFit Rockwall

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300FY

Susie

What's your best 10-minute calorie count on the AirDyne? 300 is the goal!

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WOD

establish within 20 minutes:
push press 2RM

then

"300FY"

how many calories can you AirDyne in 10 minutes?

You may scale with the Concept 2, but the real workout happens on the AirDyne where there is no recovery motion. Those who complete the test get a special prize from me. Post results to whiteboard!

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The Ecstasy of Accomplishment - Gawker

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BCSnatch

BCS

Describing the workload done in a Snatch is simple: move a load from the ground to overhead in one continuous, smooth motion.

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WOD

perform the following complex for max load:
snatch pull
hang snatch high pull
hang snatch
heaving snatch balance

then

as many rounds and reps as possible in 20 minutes:
50 double unders
max pullups

20-minute time limit for the barbell complex. Count attempts if your double under isn't proficient. Coming off of the bar ends your pullup set. Post results to whiteboard!

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External Rotation in the Deadlift, Clean and Snatch Set-up - CrossFit Journal

Learning the Olympic Lifts - CrossFit Journal

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Tabata Flor'ed

Kristin playing Masskrugstemmen

Happy Bornday!

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WOD

"TABATA FLOR'ED"


for max total reps:
tabata burpee
tabata situps
tabata alternating kb swings, 24/16kg
tabata box jumps
tabata wall ball, 20/14#

In this workout you will count every single repetition done throughout the Tabata protocol (20 sec work/10 sec rest) for five exercises, with a one-minute rest in between each. Check it out:

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Come on Seattle, Portland beats us to this idea?



Cultured Caveman: Portland's First 100% Paleo Food Cart - Kickstarter

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Cast Wall Walk vs Kick-Up

(c) Lee T

Which method do you prefer: chest-to-wall or back-to-wall handstands, and why?

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WOD

establish within 20 minutes:
a heavy 2-rep overhead squat

then

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to .

Ideally you do 12 sets of the OHS double. There will be a 10-minute cutoff for "DIANE" so make sure you load the bar appropriately. We will scale the handstand pushups with static handstands or shorter ROM today. Post results to whiteboard!

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Lowering the Bar Down Safely in the Snatch, Clean and Jerk - Catalyst Athletics

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2 (Aimee) + Sandi = FUN!

Happy Birthday to all of our athletes born this month!

including Aimee P

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WOD

"Two Aimees and a Sandi"

as many rounds as possible in 25 minutes:
20 kettlebell lunges
15 kettlebell situps
10 kettlebell push press (L)
10 kettlebell push press (R)
5 pistols (L)
5 pistols (R)

Athlete's choice with kettlebell load. Must finish all reps on designated side before switching. Post results to whiteboard!

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Orin and Sheena take you through the movements!

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2012 Regional WODs Are Here!

Boudy, Tita, Lee T

We told you there's a reason we make you farmer's walk so often! Check out the workouts for the regionals below. We'll schedule some times to complete these WODs in a competitive-type environment for those interested.

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WOD

"CHRISTINE"

3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20#

15 minute cutoff time. Compare to 18FEB2011. Post results to whiteboard!

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2012 Regional Workouts Announced - CrossFit Games

Watch the videos. Get hyped. We will run these workouts at the gyms!

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YOU LIFT LIKE A GIRL

... or, you wish you lifted like one of them!

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WOD

5 rounds for time:
24 toes-to-bar
12 dips
6 power snatches

If you have a muscle-up, do your dips on the same rings you do your t2b on. Post results to whiteboard!

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The 2012 Reebok CrossFit Games tickets are on sale now!

The Foundation crew will be there in full force... care to join?

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Sunny Swings

Sandi

Once the weather clears up, we'll be heading to the nearby parks for outdoor workouts!

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WOD

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

Rx+ = 24/16kg overhead and unbroken double unders. Post time to whiteboard!

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Before using the Home Depot Center for our "Sport of Fitness", everyone used to just compete in Dave Castro's parent's backyard.

A Visit to the Ranch - CrossFit Games

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Run Club/Run Class/Barbell Class?

AW front and center

While we prep for the next running program, who would be up for a Foundation CrossFit Run club/class? We could meet once or twice a week- and for those who who rather lift at that time, a Barbell class at the gym.

Good idea? Let us know!

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WOD

within 25 minutes establish a 3RM front squat.

then

5 rounds of:
5 squat clean & jerks
50m sprint

Choose a doable barbell load where you are smooth and speedy. Also: SPRINT! Your rest is as long as it takes to walk the 50m back to your barbell. Post loads used to the whiteboard!

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Ten Things We've Learned About Squats - Charles Poliquin

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2012 European Weightlifting Championships

Need something to watch this weekend? Here are the 77kg men!

(via All Things Gym)

Snatch:



Clean & Jerk:

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WOD

Runny Bass Ackwards "ANNIE"

10(1)-20(2)-30(3)-40(4)-50(5) reps for time:
double unders
situps
(100m run)

Do 10 du, then 10 situps, then run 100m... 20 du, 20 situps, run 200m, etc.

Post results to whiteboard!

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86 Year-Old-Gymnast Put Us All to Shame - The Mary Sue

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"It was all a dream" - The Notorious B.I.G.

It was just brought to my attention that yesterday was National Sibling Day.

So in honor of the holiday, I decided to TGU my younger sister Kristina:

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PLAY

turkish get-ups

Other than the generally-used kettlebell, what other odd objects can you successfully TGU?

WOD

"40/40"

for time:
40 handstand pushups
40 front squats, 70/55kg


No rack use permitted. Compare to 24MAY2011. Post results to whiteboard!

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I'm sure our athletes aren't chasing 'figure' as much as 'fitness', but we know that our family and friends still think they've got to eat less (but still shitty food), and get skinny to look good and be healthy.

As they say, "Strong is the new Skinny". The following shows an interesting side of advertisements with the celebrities that people they want to emulate.

The Reality of Celebrity Photoshop: Before and After - Messy Nessy Chic

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Bottom of the Dip?

Thomas (of Foundation Athletics)

The bottom of the dip is overlooked in the progression to the muscle-up. Practicing this position will improve your movement!

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WOD

within 15 minutes establish a heavy 5-rep muscle snatch

then

for time:
30 muscle-ups

if you cannot perform a muscle-up do

for time:
60 pullups
60 transitions
60 dips

You may breakdown the reps and exercises as needed/preferred. Compare to 12MAY2011. Post results to whiteboard.

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Team Matt get a pullup AND a muscle-up - Foundation Athletics

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Ever try this?

AW and Amy C

Running with eyes closed (and guided by a partner) can help fine-tune your perception of your technique.

Who's ready for the next Running/Endurance program?

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WOD

establish within 15 minutes:
a heavy 5-rep good morning

then

"S2OK2E"

for time:
10 shoulder-to-overhead
20 knees-to-elbows
15 shoulder-to-overhead
30 knees-to-elbows
20 shoulder-to-overhead
40 knees-to-elbows
25 shoulder-to-overhead
50 knees-to-elbows

Shoulder-to-overhead can be a press, push press, push jerk, split jerk, rack jerk, snatch balance, etc. Post results to whiteboard.

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Sometimes It Is Hard - Whole 9

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Todd's GO-TIME Face

Todd G

Let's test out the most technically difficult squat and see what happens over the next six weeks.

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WOD

within 30 minutes establish:
overhead squat 1RM

as many reps as possible in 7 minutes:
10 hand-release pushups
10 burpees
max pullups

If you cannot do an unassisted pullup, you will do ring rows. Post max OHS and reps to whiteboard!

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Chad Vaughn knows his overhead squats:

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EMOM ISABEL

Scarr

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WOD

"EMOM ISABEL"

every minute on the minute for 15 minutes:
2 snatches

Find a lift that you can maintain for the entire 15 minutes. For every missed lift do 5 slam balls, 30/20# after the 15 minutes of snatching. Post results to comments.

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We need limber backs. Keg stretch yourself often, especially if you have the dreaded human camel back.

• http://journal.crossfit.com/2010/07/kstarr-2min-4.tpl
• http://youtu.be/mhJvi7walg8

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Floor Press Filtering System

Ben L pressing up the barbell and David H's torso

Learn anything new about bench pressing through floor pressing? Did the filter find some impurities in your form?

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WOD

"CRUSHING ANNIE"

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

*End every round with 5 deadlifts, 100/65kg

How does this compare to your "ANNIE" time? Post results to comments.

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The Seattle Color Run is coming May 13th and registration IS ALREADY SOLD OUT!

Who lucked out on running and getting shot up with color?

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The Next Nutrition Challenge ...

Todd G

It's that time again folks! Are you ready for the next nutrition challenge? We're still coming up with guidelines, name, etc. but wanted to whet your appetite (ZING!) and get you thinking.

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WOD

establish within 20 minutes:
floor press 3RM

then

10-to-1 for time:
2-for-1 wall ball, 20/14#
box jump, 30/24"

Jump as high as you can and think of ninja landings! Wasting energy into the box kills your momentum and builds mobility problems for later. Post results to comments!

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Trayvon Martin Million Hoodies March - Brother Ali

I'm a fan of his music, never really read his writing until now. I don't know the particulars with Trayvon's story, but I know that we as a society need to communicate much more.

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Where's [Waldo]

Click to enlarge!

Can you find Leslie, Jeremiah, Sheena, and Amy C?

Hint: one is in the top photo taken in February, and three are in the bottom one taken this past weekend.

Ever think about getting a Level 1 Certification?

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WOD

9-7-5 reps for time:
muscle-up
clean & jerk

Choose an appropriate weight for the clean & jerk. Compare and contrast to 29AUG2011. Post time to comments.

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R.O.B.Y.N.

the birthday girl

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WOD

backsquat 1RM

then

"R.O.B.Y.N."

3 rounds for time:
16 burpees
16 kettlebell push press, 32/20kg
16 handstand pushups
100m sprint

The kettlebell push press is done with one arm. You may handle the volume however you like. Post results to comments!

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Stop Doing Curls - Gawker

Do you know people who still curl weights? Have you had a talk with them or are they so far gone?

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