Bye Joni )=

Joni's making the move down South. Wish her happy and safe travels.

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WOD

for max load:
back squat 20RM

then


2012 Reebok CrossFit Games Chipper

for time:
10 overhead squats, 70/50kg
10 over-the-box jumps, 24/20"
10 thrusters, 60/45kg
10 power clean, 92/65kg
10 toes-to-bar
10 burpee muscle-up
10 toes-to-bar
10 power clean, 92/65kg
10 thrusters, 60/45kg
10 over-the-box jumps, 24/20"
10 overhead squat, 70/50kg


Watch the final heats of the women here and the men here.

Post time to comments.

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CrossFit is Dangerous? And How It Very Literally Saved My Life - Miranda Oldroyd

An amazing story about how the CrossFit methodology has prepared her body for the unknowable.

If Miranda was someone else, without training the way we do, this situation might have ended differently.

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The FCF Fun Run

Our first FCF Fun Run was a fun way to start the week!

Those who attended were treated with a 4 or 2+ mile run with exercises and obstacles along the way!

Kelley and the over-the-wall burpee

Look forward to the next one Colin comes up with!

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WOD

for max reps:
tabata press, 40/25kg

then

7 rounds for time:
100m farmer's walk, 40/25kg
30 situps
20 over-the-box jumps, 24/20"

Farmer's walks are to be done with a total of the prescribed weight, ex: two 20/12kg kettlebells, etc.

Post total reps and time to whiteboard!

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Stop Anthos from Taking Over CrossFit - Russell Greene, the CrossFit Discussion Board

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Megan's First Climb, Jeff's Mullet

Look how high Megan went up! She completed her first legit rope climb! And so did Jill at CFSLU!

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WOD

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

compare to 30MAR2011.

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an aerodynamic haircut

25 Years ago this past Sunday our own Jeff P became the 3rd American ever to win a stage in the Tour de France (Jeff won the final stage on the Champs-Élysées).

Jeff was part of Team 7-Eleven:

Up front and center

He also loved throwing First Pitches and Hammer pants:

He's off to London to watch his wife Jo compete in the Olympics! Brian T. and Lee D. are also in London representing the gym!

Watch the 2012 Summer Games starting today!

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Looking for something to do this weekend? Colin is putting together a quick and easy obstacle run this Sunday at noon! DETAILS HERE.

Breathe!

Elias K going overhead

How do you measure out your jerk grip?

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WOD

split jerk 10x2
rest 45 seconds between sets

then

as many reps as possible in 4 minutes:
5 clapping pushups
3 handstand pushups
1 rope climb

rest 2 minutes

then

as many reps as possible in 4 minutes:
100m run
5 muscle-ups
10 burpees

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GymnasticsWOD.com - Check out the multiple progressions Carl uses for the HSPU, rope climb, muscle-up, and burpee.

What other sites do you check and learn from?

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Lyndsay and Arthur

farmer's walk

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WOD

"21" for time:
fluid-style kettlebell swing
ab-mat situps

----

And again, if you missed it!

Or if you have friends who still have no idea about what CF is (even though you talk about it a little too much):

----

Strength Program starts tomorrow!

Zeb benching what you squat

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WOD

for max load:
back squat 20RM

then

5 rounds for max reps:
10 front rack bulgarian split squats, per side, 1.5BW/BW
ring dips

Perform 10 split squats on one side, then the other, the immediately hit the rings. Feet touching the ground constitute the end of the round. Post score to whiteboard.

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Mariners Had to Move On From Ichiro - ESPN MLB

Another sad day in Seattle Sports. Sorry to see Ichiro go, but here's hoping our team grows stronger with the new bloods.

----

The Track Triplet

Top Women's Heat: http://youtu.be/AYCgxlvpxwA
Top Men's Heat: http://youtu.be/eqIio2Ssm1Q


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WOD

CFG2012 "TRACK TRIPLET"

3 rounds for time:
8 split snatches, 52/35kg
7 bar muscle-ups
400m run

Julie Foucher 8:49, Daniel Tyminski 8:03

Post time to whiteboard.


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Progress - Again Faster (via Boudy)

Agree/disagree? Would you add anything to the list?


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JUMP! LAND! REPEAT.

The FCF Strength Program kicks off next Wednesday, July 25th! We have 5 more spots available ...

Duration will be a minimum of 6 weeks straight, continue as long as you need to get stronger. $50 per month for existing members for your personalized program. You will be coached by Zeb, BCS and AB. Wednesday @ 7:30pm, Friday @ 7:30pm, Sunday @ 11am. There will be no CrossFit class held at these times. A few more details here.

Reserve your spot now.

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WOD

"GRACE"

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

compare to 10FEB2012. Post time to whiteboard.

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Go Jo!

The workout is set and will be explained to you on Saturday. Shirts are in process as well! They look awesome. Come show your support, and hopefully you RSVP'd by last week for a free tshirt! Otherwise, we will have a limited number available for purchase, $20 gets you an awesome American Apparel FCF All-Blacks tshirt!

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Outdoor Activities

In case you forgot, it's time to dust of your viking helmets. The Warrior Dash is this weekend! Looking forward to seeing everyone out there on Sunday! If you're looking for details, we've got not one, but two Facebook events for it:

https://www.facebook.com/events/190186121083663/
https://www.facebook.com/events/318338901534903/

Looking for an outdoor event, but maybe something a little closer? Is FCF close enough for you? Join us Sunday, July 29th for our very own OBSTACLE RUN! Whether you're training for a longer event (Tough Mudder, anyone?) or just looking for something fun to do, all FCF/FA members are welcome to join.

This is not a typical CrossFit workout! There will be a lot of running (up to 4 miles!). However, it'll scale to whatever level you're up for. The shortest option includes about 1.5 miles of running. We're not going to unveil all the details quite yet, but you can get the latest on our facebook event page.

Concentration

Lucy M.

Using a band can assist in building strength and range of motion for a strict and kipping pullup.

----

WOD

backsquat 20RM

then

"MARY"

as many rounds as possible:
5 handstand pushups
10 pistols
15 pullups

compare to 18JUL2011. Post rounds and reps to whiteboard.

----

----

A house or pyramid?

B-Paq

Which shape is Brian showing? Which is the better position?

----

"ISABEL"

for time:
30 snatches, 60/45kg

compare to 10FEB2012. Post times to whiteboard.

----

----

REPEAT CHAMPS!

Both individual champions from last year, Rich Froning and Annie Thorsdottir, retain their titles and become the first ever repeat champions of the CrossFit Games.

We also saw former CrossFit Games individual competitor Tommy Hackenbruck leads his team "Hack's Pack Ute" to the Affiliate Cup gold.

courtesy CrossFit.com

• Individual Men
1. Rich Froning
2. Matt Chan
3. Kyle Kasperbauer
• Individual Women
1. Annie Thorsdottir
2. Julie Foucher
3. Talayna Fortunato
• Teams
1. Hack's Pack Ute
2. SPC CrossFit
3. Diablo CrossFit Anejo
• Masters Men (45-49, 50-54, 55-59, 60+)
1. Gene LaMonica, Gord Mackinnon, Tim Anderson, Scott Olson
2. Scott DeTore, Brian Edwards, Rick Rodriguez, Derrick Hill
3. Eric Bartlett, Peter Ryder, Garry Jones, Christopher Kulp
• Masters Women (45-49, 50-54, 55-59, 60+)
1. Lisa Mickkelsen, Susan Habbe, Marnel King, Mary Schwing
2. Tracy MacEachern, Mary Beth Litsheim, Annie Michel, Betsy Finley
3. Cindy Briggs, Elaine Polito, Charm Mathis, Lois Charlton

For those that watched, what was the most inspiring moment? Have these events bolstered your excitement in your own training?

Our benchmark WODs will continue for the next couple of weeks... Hope you're ready for what's to come!

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WOD

"ELIZABETH"

21-15-9 reps for time:

clean, 60/45kg

ring dip

You may use whatever style clean you like, as long as it starts on the ground and ends on the shoulders in a fully standing position for every rep. compare to 20JAN2012.

See the workout performed during the final day of the 2012 CFG:

women

men

Post results to whiteboard.

----

Catch up with all the results from the Games here and here.

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The 2012 CrossFit Games Weekend begins!

Today, tomorrow, and Sunday! Stay updated:

• Watch live: http://games.crossfit.com/live-stream
• Watch live: http://games.crossfit.com/spectator-stream
• Watch live: http://games.crossfit.com/masters-stream
• Stay updated: http://twitter.com/crossfitgames
• Stay updated: http://www.facebook.com/crossfit

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WOD

"FILTHY FIFTIES"

for time:
50 box jumps, 24/20"
jumping pullups
kettlebell swings, 16/12kg
walking lunges
knees-to-elbows
push presses, 20/15kg
back extensions*
wall ball, 20/14#
burpees
double unders

*FCF athletes will do banded good mornings (with black/green bands). Compare to 13SEP2011.

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The Unknown and Unknowable

Wednesday, July 11th was a full day of competition for the men and women. Four scored events awaited the athletes off-site from the Home Depot Center at the U.S. Marine base, Camp Pendleton.

Read the announcement here: http://games.crossfit.com/article/major-announcement-individuals

----

WOD

deadlift 1RM

Post results to comments!

----

GO JO!

Jo is now on her final training runs on the way to the Olympics!! Less than a month to go!




We will be honoring our favorite Olympian with a special workout on Saturday, July 21st. Jeff Pierce (another BAMF in our gym) will be running the workout at FCF. It has been designed to approximate the uber-challenging Omnium event that Jo will be competing in.

As a special bonus, Jeff will be gifting a special edition tshirt to all who show up! So an email RSVP is required to let us know what tshirt size you are. Respond by the end of the day to get your size!

These will fit similar to the Eat Better to Live Better tshirts.

----

Special Edition shirts: GO JO!

Who wants one? Special WOD in honor of Jo's upcoming Olympics appearance coming soon!

You'll get one for showing up for a special Saturday WOD to be announced. Details tomorrow!

----

WOD

"Jumpy KAREN"

for time:
100 double unders
50 wall ball, 20/14#
100 double unders
50 wall ball, 20/14#
100 double unders
50 wall ball, 20/14#
100 double unders

If you haven't done "KAREN" before, do that. Post time to whiteboard.

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Major Announcement for Individuals - CrossFit Games

OH YEAH. Let's recap!

• The Triathlalon from Hell:
• 700m open-water swim w/ fins
• 8k bike ride across open terrain
• 11k run w/ hills up 427m of elevation
• Athletes will go head-to-head through The Camp Pendleton School of Infantry Obstacle Course in a three-round bracketed tournament.
• Standing broad jump for distance.
• Friday night's individual Stadium event:
• 3 rounds for time:
• 8 medicine ball cleans, 150/80# (WHAT THE?!)
• 100' medicine ball carry
• 7 parallette handstand pushups
• 100' medicine ball carry

Watch live online or on ESPN3.

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How often are you mobilizing?

Lee D. in 'Hips of Glory'

“You guys know the 23:59 rule? ‘I stretched for one minute. I don’t understand why nothin’ changed.’ Well, ’cause for 23 hours and 59 minutes you did nothing else and your body was like, ‘Well, what’s the default?’” he explains. “One of the reasons this is very effective is that we reinforce this new range with movement. We immediately go train.”

- Kelly Starret, DPT
MobilityWOD.com, San Francisco CrossFit

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WOD

"PLAYING WITH FRAN"

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Post time to whiteboard!

----

The CrossFit Games are this weekend!

• Individual WODs
• Team WODs
• Masters WODs

Stay updated with what's happening here. Live streams online and on ESPN3!

----

Three-Gym Throwdown Highlights

----

WOD

every minute on the minute for 10 minutes:

power snatch
below-knee power snatch
hang squat snatch

then

as many rounds as possible in 15 minutes:
5 dips
10 kettlebell clean, 24/16kg
15 situps

Post results to whiteboard!

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Lululemon Adventure Race 2012! - Saturday July 21, 2012 at 4:30pm

WHO: You (of course), your feet and a few friends. Teams of 3-4, please.

WHAT: Teams of 3-4 compete by running between 6 downtown studios and completing mini-workouts at each.

WHEN: July 23, 2012 4:30pm

WHERE: Start and finish at Foundation Athletics - 411 Fairview Ave N. A post-race party will follow with a DJ, cold beer, and eats by Juicy Cafe and Street Eats.

WHY: Because we love our community! All proceeds benefit the local chapter of Street Yoga, a nonprofit that teaches yoga to underpriviledged youth and their families.

HOW MUCH: $5 per person. Register at http://adventurerace2012.eventbrite.com/

The facebook event page is here: http://www.facebook.com/events/459537677392057/

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New Strength Program!

New strength program coming! Our strength team (Zeb, Blair, Myself) will prescribe you your own individualized program of 20 workouts over the course of about six weeks. You may decide to continue for as long as you wish. The option's all yours.

It will be held Wednesdays 7:30pm, Fridays 7:30pm, and Sundays 11am starting July 25th. It will replace the last CrossFit class on our calendar. It's a $50 add-on to your current membership (3x/week or Unlimited preferred) to barbell it up.

Email us your interest and we'll get you set up.

----

WOD

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 22APR2011.

----

Hey Foundations Athletes: Graduation is tomorrow!

Read this: The End is Near

Make-up classes will be held this Saturday and next Tuesday at 7am, 12pm and 7:30pm. You do not need to RSVP, so just show up!

----

TL + Braids

via Alyssa

Tony and Brady at the Three Gym Throwdown.

----

WOD

power clean 12x2. Rest exactly 90sec between each set.

then

10 rounds of:
3 split jerks
200m run

Post loads used to whiteboard!

----

Belts Redux - 70's Big

----

Independence Day 2012

courtesy Dave Sizer

Happy 4th of July

Our schedule for the day:

• 7am
• 9am
• 11am
• 12pm (Foundations Class)

CrossFit SLU athletes are also invited, as their gym will be closed today. RSVP!

----

WOD

A HERO WOD (chosen by your trainer!)

Post results to whiteboard.

----

Why You Should Care (Or At Least Know) About the CrossFit Games - CrossFit Aspire

----

Mr. Masters and a handstand

Ben M.

----

WOD

for max load:
back squat 20RM

then

"GYMNASTICS GONE BAD"

3 rounds for quality:

• 60 second chest-to-deck hollow
• 60 second back bridge
• 60 second upper-arm support
• 60 second handstand
• 60 second top-of-pullup

Regardless if you're super broken from this weekend, come in. We have things for you to do. Compare to 12JAN2012. Post results to whiteboard.

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What Really Makes Us Fat - NY Times (via Chris G, Orin, etc)

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