World's Fastest Runner

No, not the world's fastest man. I meant the world's fastest runner is, of course, the cheetah.



Look how efficiently the body moves. Mesmerizing.

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WOD

establish within 15 minutes:
bench press 3RM

then

30 turkish get ups

Post bench max to whiteboard.

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The Boston Marathon, Blindfolded - CrossFit Journal

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A Bunch on the Menu Today

Eric M

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WOD

A.
back squat 3x5

B.
glute-ham raise 3x8

C.
amrap in 7 minutes:
20 double kettlebell step-ups, 20/16kg
15 strict pullups

rest two minutes

then

within 15 minutes

3 rounds for time:
50 double unders
20 single-arm kettlebell overhead squats, 20/16kg

in the remaining time do as many 50m farmer's walks with your kettlebells as possible.

Post scores to whiteboard.


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When You Text Till You Drop - NY Times (via Garrett D)

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How's Your Body Line?

Gina and Amy

Body line: ankles, knees, hips, ribcage, shoulders, elbows and wrists in line.

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WOD

A.
play with handstands for 20 minutes.

See if you can get a proper freestanding handstand. Otherwise work on your progressions: cast wall walks, Gatherings, etc.

B.
8 rounds:
200m run
20 senders
20 landmine twists

Not for time. Unlike last week, the volume on the senders is controlled. Challenge yourself with higher, more consistent heights. Start with a bar for the landmine twists. Up the weight accordingly, but make sure it's executed properly.

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Japan's Ninjas Headed For Extinction - BBC (via Coleena S)

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FCF/SLU Cyber Monday Sale

In tradition with the shopping season, it's time to treat yo self to some new Foundation CrossFit/Foundation Athletics/CrossFit SLU gear! For Monday only, we will be offering a 20% discount on ALL apparel and accessories! To ease the process, we're only going to do this via email between 12:01am and 11:59pm on Monday, November 26.

What's available?

• Zip Hoodies
• Thermals
• Tank Tops
• T-Shirts
• Theracanes
• Lacrosse Balls
• Athletic Tape
• Buddy Lee Aero Speed Jump Rope
• Buddy Lee Jump Master Jump Rope
• Speed Jump Ropes
• Cable Jump Ropes

Email us your requests to shop@foundationcrossfit.com or shop@crossfitslu.com. Accounts will be charged for in-stock items. If we're out, we're out (and of course you won't be charged). We'll let you know when it's ready for pickup during the week!

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WOD

A.
press 5x3

B.
pendlay row 3x8

C.
"LEE.T"
12-9-6-9-12 reps for time:
hang clean, 50/35kg
dip
kb swing, 24/16kg
pullup

birthday boy: Lee T

Post press weight and time to whiteboard.

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Please send all billing requests for December in by 11:59pm Tuesday night. All requests posted Wednesday midnight and on will be for January adjustments. Thanks!

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Raise a Glass For #ChampagneFriday

Because life is better with bubbles.

Jessie, Lucy, and Dorian

We hope you guys had a great holiday full of family, friends, food, and fun!

Now it's time to get back to work.

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WOD

A.
tabata front squats, 61/45kg

B.
"LYNNE"
5 rounds for max total reps:
bench press, BW/.7BW
pullups

C.
tabata front squat, 45/30kg

Post scores to whiteboard!

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Most, Most, Most: Safety vs Intensity - CrossFit Journal

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Happy Thanksgiving

The Team here at FCF and CFSLU would like to wish you and yours a wonderful Thanksgiving.

Dave and Rachael's little E

Now go pick up that medicine ball and earn your food. We've got classes at both gyms at 8am, 9am, and 11am.

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WOD

A.
5 rounds:
10 cast wall walk
15 hanging leg raise
20 russian twist, 20/10kg

B.
"BURPEES FOR DESERT"
50 kb sumo deadlifts, 32/24kg
75 wall ball, 20/14#
100 kb swings, 24/16kg
400m weighted run, 20/15kg
100 situps
75 double unders
50 burpees

Post time to whiteboard.

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Enjoy it today, but read on why we disagree with grains.

Why Grains Are Killing You - CrossFit Impluse

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Sequence of a Low-Bar Back Squat

1. Squat Stretch:

Eric P

2. With a low-bar position*, unrack the bar:

Pao

3. Initiate the movement by sendin your hips back while keeping the chest and elbows up:

Blair

4. Squat until your break parallel (crease-of-hip drops below top-of-kneecap):

AB

5. Stand while keeping your torso angle unchanged:

Cheryl

6. Walk the bar back into the rack:

Boudy

7. Rest and sit down:

Jake V

Click to enlarge any of those photos.

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WOD

A.
within 15 minutes:
back squat 3x5

B.
GHR 3x10

C.
3 rounds for time:
35 double kettlebell front lunge, 24/16kg
300m farmer's walk, 24/16kg

Post time to whiteboard!

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*Platform: The Squat - Bar Position - Starting Strength

Coach Mark Rippetoe explains the positioning of the grip and the bar for the low bar back squat.

• Thumbs above
• Narrow grip
• Elbows up
• Weight off arms, wrists, elbows
• Loaded on back, supported on back muscles

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Breaking Kyphotic Backs Since 2007

Sandi opening up Zeb's spine

A poem by Eric P, one of the Strength kids:

On the phone there’s a map
On the map there’s a town
In the town there’s a door (look for tires) 

That door’s to a gym
In the gym there’s a bench
And on that bench: Zebediah*. 

He’s bigger than you
And he’s stronger than you
And there’s not that much hair on his head 

And he eats more than you
And has #hellatattoos
He’s our guide, he’s our coach, he’s our Zeb. 

If you’re rounding your back
Or your knees don’t point out
Or your clean looks dirty and deficient 

A booming voice will descend
From the heavens it seems
Zebediah sees all – he’s omniscient 

So here’s to our Coach
Our mentor, our spotter
Gentle Viking in Triple XL 

We’re strong cause of you
And with that strength we shout out
All together: a mighty Fuck yeah!

Thank you Zeb!

Interested in joining our strength program? Email us!

*His full name is Zebuliah.

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WOD

A.
play with the front lever for 10 minutes

B.
as far as possible in 20 minutes:
shuttle run (10m)
10 senders

1st round: one 10m shuttle runs then ten senders
2nd round: two 10m shuttle runs then twenty senders
3rd round: three 10m shuttle runs then thirty senders
etc...

Post total senders completed to whiteboard.

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Tuesday 11/20/2012 - CrossFit Football

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#OccupyStrength Seattle

The #HELLABUFF Squad

Huge congrats are in order: Kristina B, Cheryl C, Blair S, Sheena C, Robyn S, Kristin F, Paolo S, Andrew B, Mario H, Jake V, Kevin B, Mark B, and Eric P all participated at the #OccupyStrength event at CrossFit Advantage on Saturday. The event consisted of a CrossFit Football Total (1-rep power clean, back squat, bench press, and deadlift) and a firebreathing met-con. So many personal records, it's ridiculous.

results

To those who came out to support us: Dna D, Heather S, Christine E, Jo C, Jo K, Zeb H, Tony L, AJ H, Varsha S, Amy K, Amy C, Mandy B, Mu-Jeung Y, Orin F, the guys at RCF and, of course, Sandi Pants P! You were instrumental to our success and we showed everyone that we've got an awesome set of athletes. Not to forget, it was great seeing (and making) friends in the CrossFit community at large!

Check out the photos here.

Official results here.

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WOD

A.
within 15 minutes:
press 3x5

B.
Pendlay row 3x8

C.
21-15-9 reps for time:
power clean, 61/45kg
handstand pushup

Post results to whiteboard!

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Too Cold To Run? - CrossFit Journal

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RUN Like Tom Cruise!

or don't

Fact: Tom Cruise only signs up for films where he's required to run on-screen in some capacity.

Fact: I made up the previous fact.

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WOD

"NICOLE"

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

compare to 27JUL2012. Post score to whiteboard.

Happy Champagne Friday!

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Roo's 712 Jerks

Marissa Luchau of the new West Seattle affiliate Morgan Junction CrossFit recently broke a world record in Long Cycle Jerk.

One Hour Long Cycle - October 20, 2012 / Seattle from Punch Drunk

On October 20th she set a new world record with 712 jerks.

• 600 Kettlebell Jerks - CrossFit Community
• Break Records - Morgan Junction CrossFit
• http://morganjunctioncrossfit.com/2012/10/21/5245/

Congrats Roo!

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WOD

mobility work

then

for 25 minutes:
6 kettlebell jerks, 24/16kg
100m suitcase walk

There is no specific load for the suitcase walk. Go as heavy as good posture will allow.

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ATTN #OccupyStrength Athletes: This Saturday is THE DAY.

• Have a plan: have your warmups and opening lifts planned!
• Get some rest: doesn't mean you can't work out, but don't use the same intensity you usually go. This also means sleep well! (Thursday night AND Friday night)
• Hydrate: duh!
• Mobilize: You have to prep the body. Restorative motions, stretching, and SMR are all recommended.
• Prep your gear: Bring your lifting shoes, your CrossFit shoes, your FCF shirt, clothes to keep you warm, "hydration vessel", knee sleeves, your lucky/favorite socks, etc. I'll bring chalk and athletic tape
• Nutrition: bring food!

Blair came up with this nifty warmup table where you can plug in your numbers and it generates magic:

Email her if you've got questions! bcs@foundationcrossfit.com

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Ponies and Ahnuld

Morgan T

Aimee P

Would you rock a shirt like this? We could do Physical Education class-style tees next!

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WOD

back squat 3x5

then

as many rounds as possible in 14 minutes:
7 ring pushups
14 situps
21 kettlebell swing to goblet squat

Post results to whiteboard!

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What To Expect From 2013 Open and Beyond - CFG Analysis

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Racks on Racks (on racks)

Sudha, AJ, and Thompson

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WOD

every minute on the minute for 10 minutes:
3 snatch deadlift

then

5 rounds for max total reps, 1-min stations of:
- row (for cal)
- shuttle run (10m)
- airdyne (cal)
- tuck jumps
- rest

compare and contrast to 15OCT2012. Post deadlift and time to whiteboard.

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Paleo Tom Kha: Thai Coconut Chicken Soup - Life As a Plate

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Euro Invitational 2012

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WOD

establish within 15 minutes:
max standing box jump

then

Reebok CrossFit Euro Invitational 2012 - WOD 1

for time:
12 thruster, 60/43kg
12 box jump, 30/24"
9 thruster, 72/52kg
9 box jump, 30/24"
6 thruster, 84/61kg
6 box jump, 30/24"

Post time to whiteboard.

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(Clean) Rack Support - Catalyst Athletics
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FCF Aerobics

Cheryl C, Mandy B, Sheena C

Class coming soon*.

* NOT REALLY

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WOD

"ISA-GRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

compare to 30AUG2012.

If you are 3 months in or less, please do only the snatches - or - only the clean & jerks. Post times to whiteboard.

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AND 30 muscle-ups.

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Plyometrics & Flexibility

Partner split jumps make the world a brighter place. Lee and GTR agree.

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WOD

back squat 3 x 5

then

max calories on the rower in 2 minutes

then

establish within 15 minutes:
sumo deadlift 3RM

then

max calories on the rower in 2 minutes.

Post all results on the whiteboard.

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Big Bubba Crock Pot Ribs - Talk To Me Johnnie

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Blue Wins.

Ben L, David H, Brett W, Brad M, Kristin F, Rob L, and Jake V

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WOD

establish within 20 minutes:
weighted pullup 1RM

then

"ANNIE"

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

compare to 15AUG2012. Post pullup and "ANNIE" time to whiteboard.

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Our president for the next four years: Barack Obama.

Regardless of your political views, we need to move forward, together, as a country.


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Shuttle Runs: Everyone's Favorite

Name these athletes!

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WOD

20 seconds on, 10 seconds off, for as many points as possible in 10 minutes:
10m shuttle runs

then

as many reps as possible in 15 minutes:
3 cast wall walks
6 kettlebell snatches, 24/16kg
9 front lunges, 24/16kg

Post run score and reps to comments!

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POSE running notes:

click to embiggen!

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What a party!

This weekend's celebration for CrossFit SLU's 1st Year was amazing.

A big thank you to everyone who helped us get to this point! A special thanks goes to KB and the committee for planning and coordinating the event, as well as the FCF/CFSLU staff.

We hope you enjoyed the festivities. Now onward to more journeys! FCF's got BIG surprises in store...

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WOD

back squat 3x5

then

10-to-1 for time:
push press, 35/25kg
box jump, 30/24"

Post results to whiteboard!

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Start tallying up your workouts in your journals. We're starting some special clubs dependent on how many workouts you've completed at our gyms!

Also: report any of the following benchmarks you may written down that were performed in the gym as Rx:

• ANGIE
• ANNIE
• CINDY
• DIANE
• ELIZABETH
• GRACE
• HELEN
• ISABEL
• KAREN
• FILTHY FIFTIES
• FIGHT GONE BAD
• TABATA THIS
• SNATCH 1RM
• CLEAN & JERK 1RM
• BACK SQUAT 1RM
• (Strict) PRESS 1RM
• DEADLIFT 1RM
• 500m ROW

We'll have more for leaderboards as they're put up! Thanks!

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Foundation Athletics 1st Birthday

Workouts at 9am, 10am, and 12pm Saturday at CFSLU for all our FCF members!

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WOD

"ELIZABETH"

21-15-9 reps for time:
clean, 61/45kg
ring dips

compare to 16JUL2012. Post time to whiteboard.

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Olga Zubova 120kg Snatch, 150kg Clean & Jerk @ 75kg BW:



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FCF Closed This Saturday

Remember that FCF will be closed this weekend in celebration of CrossFit SLU's 1st Birthday! Come support your gym's little sibling and celebrate life!

It's a potluck, so bring something to share. We're going to have plenty to do!

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WOD

establish within 20 minutes:
split jerk 1RM

then

complete 100 turkish getups

There is no time/score element to the TGUs. Vary up the implements, styles, and loads and complete at least 100 reps. Post jerk to whiteboard.

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Turkish Get-Ups are amazing full-body movement requiring all of the physical skills (endurance, strength, flexibility, stamina, power, speed, agility, accuracy, balance, and coordination) to complete the task: stand up then lay down.

• Styles: general technique, bend/extend, bottoms-up, 
• Implements: dumbbell, kettlebell, barbell, medicine ball, sandbag, odd-object, person, etc.

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