Bye Bye Bye 2012

FCF/CFSLU New Years Eve Party tonight, starting with a workout at 10pm @ CrossFit SLU.

----

We would like to thank each and every one of you for contributing to our community at Foundation CrossFit. You guys have taken us from a 300SF garage in Lake City to a 3000SF box in Capitol Hill.

GTR!

We've gone through another successful year of training with very awesome people. I hope that 2013 brings even more success to each of you, and to the community as a whole.

Our staff has a bunch of plans for the upcoming year, starting off with another Strength Program on Mondays, Wednesdays, and Fridays from 9am-10:30am, in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm + Sunday at 11am).  Click here for more info.

Other things to look forward to:

• More skill intensive classes
• Olympic Lifting Program
• Endurance/POSE Method Running Program
• Our annual Holiday Party on January 12th at FCF (mark your calendars)
• FCF Media takeover: movement library, cooking show, more features with CFHQ
• AB on a more consistant schedule
• and plenty more!

We've achieved so much this year. I'd love to hear you guys sound off in the comments with one or two things you're most proud of accomplishing through CrossFit.

----
WOD for Monday 12/31

STRENGTH

back squat 3x10

Pendlay row 3x8

CONDITIONING

• 5 minute long cycle, for reps: clean & jerk, 24/16kg
• tabata pushups
• tabata hollow rocks

Rest 1 minute in between each section. Post long cycle and pushup scores to whiteboard.

----
Top 10 Nutrition Articles of 2012 - Breaking Muscle

----

DAYTIME STRENGTH!

Adi R

DAYTIME STRENGTH PROGRAM BEGINS JAN 2

Zeb will emerge from his lair while the sun is out to make you daytime folks strong as sh!t.

BCS & Cheryl C

Details:

• Classes on Monday, Wednesday, and Friday 9am-10:30am
• This is in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm, Sunday 11am).
• You must RSVP for your classes.
• Please respect the class times you signed up for (AM vs PM)
• Must be on a 3x/week membership at minimum. UNLIMITED if you want to take additional CrossFit classes on top of that.
• Cost: $50 every month - includes an individual program designed by our qualified staff.
• The program accepts new participants at the start of each month.

Mario H

If interested, email info@foundationcrossfit.com.

----

Benchmark Friday

Boudy

It's also the last Champagne Friday of the year! Make sure you celebrate the weeks end (and the years end) with bubbles!

----
WOD for Friday 12/28

STRENGTH

hang squat clean 10x2

rest exactly 30 seconds in between each set.

CONDITIONING

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

You must complete all 100 reps of each exercise before onto the next one. You may break it up into as many sets as necessary.

Compare to 02MAR2012. Post heaviest weight used and time to whiteboard.

----
To Dance With His Daughter - CrossFit Community

----

Another Lady Joins the Club

After hitting the 1st, she did a 2nd, 3rd, then 4th! Who's next?

----
WOD for Thursday 12/27

STRENGTH

play with the front lever for 15 minutes

CONDITIONING

5 rounds:
max L-sit
3 front lever negatives
7 box jumps
10 situps
max handstand

MOBILITY

- psoas
- lower legs

Choose a challenging , but doable, box jump height and handstand variation. Front lever negatives should be at least 3 seconds. You can also increase the difficulty of your situp with load.

----
Pulling Technique in Weightlifting: The Triple Extension vs. The flat-footed/"Catapult" - Waxman's Gym

----

MERRY CHRISTMAS

From all of us at Foundation CrossFit

here's hoping for snow to stay soon!

HAPPY HOLIDAYS to you and yours!

----
WOD for Wednesday 12/26
STRENGTH
back squat 3x10
Establish a heavy 10-rep squat, three sets across.
CONDITIONING
3 rounds for max total reps: - pinch-grip plate deadlifts, 20/10kg - false-grip ring rows - kettlebell step-up, 16/12kg - bottoms up kettlebell clean, 16/12kg - hanging leg raise
You will work at each station for 40 seconds with a 20-second rest/rotation. Every rep counts.
Pinch-grip plate deadlifts involve four 5kg or four 2.5kg steel plates (a pair in each hand). Step-ups are done in double kettlebell rack and height should not allow your hip to break parallel. Hanging leg raises are strict.
Post score to whiteboard.
----
What's up with New Years 2013? THIS IS WHAT'S UP WITH NEW YEARS:
FCF/CFSLU NEW YEARS PARTY!
----

Drop!

Karen works on her split jerk as Paul and their two daughters watch.

----
WOD for Monday 12/24

STRENGTH

every minute on the minute for 10 minutes:
1 clean pull
1 power clean
1 hang squat clean
2 front squats

rest 2 minutes, then

every 30 seconds for 5 minutes:
1 squat clean
2 jerks

CONDITIONING

as many rounds as possible in 8 minutes:
12 lunges
6 burpees
3 handstand pushups

Post results to whiteboard.

----
The Split Jerk: Start to Finish, with Chad Vaughn - CFJ

----

12 Days of CrossFit 2012

And this video again!

----
WOD

"The 12 Days of CrossFit"

in "Cumulative Song" format for time:
100m run
2 bear crawls, 25'
3-second handstand
4 clean & jerk, 45/30kg*
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

*Originally done with a pair of 45/30# dumbbells. Compare to 16DEC2011, 17DEC2010, 04AUG2010, 07DEC2009. Post time to whiteboard.

Recognize those faces?!
----
Knee Pain? Got Full Knee Power/Range of Motion/Potential-Terminal Knee Extension - MWOD

----

Essence Wine Shop Grand Opening

Our very own Winston X. is opening a new business on E. Pine Street!

Come on by tomorrow (Thursday) from 6pm to 10pm for wine to drink, a new wine cave to experience, music and paintings to enjoy.

Bring some friends and enjoy a drink and support Capitol Hill biz!

• Check out the event page here
• CHS Article on Essence Wine
• Essence Wine Shop facebook page

----

Super Mario

Make sure to keep your breath moving along with your reps!

----
WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

Compare to 31OCT2012. Post time and PRs to whiteboard.

----
Top 10 GMO Foods to Avoid Eating - Natural News

Doesn't GMO sound appetizing? I love me some Genetically Modified Organisms to nurture me and keep me "healthy".

I kidding aside, anything "modified" should probably not be in the body. Yeah, eating organic might seem pretentious to the uninitiated, but it's one of the reasons us smarter folk thrive and not just get by.

----

Pushing the World Away

Not pushing up, but pushing the world away!

Celebrating love everyday: 200m run and 4 toes-to-bars because they got together in 2004. 8 pullups for the years they have been together. 12 pushups for the anniversary month. 19 squats for the anniversary date.

----
WOD

1.
establish within 15 minutes:
1RM weighted pushup

Pay attention to the position of the weight on your back. Shoulders, mid/low back, hips/butt? What position is best served.

2.
"CC+DD"
as many rounds in 20:04
200m run
4 toes-to-bar
8 pullups
12 pushups
19 squats

Post results to whiteboard.

----
Squat Stance & the Olympic Lifts - Catalyst Athletics

----

Breaking Parallel

Paolo at #OccupyStrength

----
WOD

1.
play with front lever for 15 minutes

2.
Pendlay row 3x8

3.
back squat 1RM

compare to . Post back squat to comments!

----
6 Simple Rituals to Reach Your Potential Every Day - Fast Company

----

Max Week

Sheena C

----
WOD

1.
establish within 15 minutes:
1RM jerk

2.
"ELIZABETH"
21-15-9 reps for time:
clean, 61/45kg
ring dips

Compare to 02NOV2012. Post results to whiteboard.

----
Of Course Today is the Day to Talk About Gun Control - Gizmodo

----

Friday Quiz

FCF 1.0 - circa 2008

What 3 things could fix this athlete's handstand pushup?

----
WOD

1.
play with freestanding handstands for 10 minutes

2.
"DIANE"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 05OCT2012. Post time to whiteboard.

----

----

#ThrowbackThursday: 2009

The last workout at the Lake City space. Recognize any faces?

----
WOD

1.

play with the front lever for 10 minutes

2.

for time:
5k row

OR

for time:
5k run

OR

"300 FY"
max calories on the AirDyne in 10 minutes

3.

complete 16 turkish get ups

The TGU should alternate and are not for time. Experiment with different implements and loads. Post time of (2) to whiteboard.

----
Episode 49: Running in Overextension - MobilityWOD

----

Wednesday 12/12/12

Kristin F pulling big weights at #OccupyStrength last month.

----
WOD
10 rounds:
400m run
3 snatches

Post largest load at best technique to whiteboard.

Today’s goal is to work on your full snatch technique. Go as heavy as form will allow. Believe it or not, the run is there to get you loose and relaxed before lifting, hence the “10 rounds of” vs “10 rounds for time/for load/etc”. We will get you warm and on your way. Our cooldown movements will also be important for recovery and preparation for next week’s maxes.
----
Worried About the Apocolypse? Don't be. Here Are Some Real Dangers to Worry About Instead - io9
----

More Front Levers!

David K spotting Erin D in an inverted tuck, ready for a tuck front lever negative.

----
WOD

Strength

play with front lever for 20 minutes

Conditioning

HBD MACK!

2 minutes max double unders

then

4 rounds for time:
5 L-pullups
10 weighted situps, 10/5kg
15 situps
20 forward back hops
25 lateral hops

After the 2 minutes of jump rope go directly into the workout. The weight will sit on your chest in the weighted situp. You'll jettison the weight and move into normal ab-mat situps. Both the forward-back and lateral hops will be performed over your ab-mat. F+B = 1 rep, and L+R = 1 rep.
Post double unders and time to whiteboard. ----
http://crossfitslu.com/

It's back up!

----

Dog Sleds

Mack and Cooper

HBD Mack! Birthday WOD coming soon.

----
WOD

1.

back squat 5 x 5

Five sets, same weight. Go as heavy as low-bar back squat form will allow.

2.

Death by Cluster, 50/35kg

"Death by" is means that you start with one rep at 1:00, two reps at 2:00, three at 3:00 and so on. Continue until you are caught by the clock.

A "cluster" is a squat clean (to) thruster. Every rep must start from the ground. Post squat load and last successful round to whiteboard.

----

Success Through Quality - Gymnastics WOD

----

Earn Your Weekend: KAREN, ANNIE, and AirDyne

Melissa F M and JP G

----
WOD

1.

"KAREN"
for time:
150 wall ball, 20/14# to a 10/9' target

Compare to 10OCT2012. Time limit: 10 minutes. Rest 3 minutes, then

2.

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

Compare to 07NOV2012. Time limit: 10 minutes. May use anchors. Ab-mat optional. Rest 3 minutes, then

3.

2 minutes max calories on AirDyne

Compare to 22OCT2012. All out max effort.
----
Mmm... May I Have Some Poison With That? - The Liftstyle Leprechan

Do you still drink beverages with things like aspartame?

See also:

• Aspartame - Wikipedia
• Aspartame Information Center - Aspartame.org
• Aspartame Controversy - Wikipedia
• Aspartame is, By Far, the Most Dangerous Substance on the Market That is Added to Foods - Mercola.com

----

Happy Bornday Thompson!

M. Thompson practicing his Front Lever with Shawn, Leslie and Karen

HBD Thompson! ----
WOD

1.

every minute on the minute for 12 minutes:
2 deadlifts

Pause at the top of the 1st rep and hold for 5 seconds. Don't use an alternate or hook grip. Watch the clock so you can time yourself properly. Make the 2nd rep touch and go.

2.

"FIGHT GONE THOMPSON"
4 rounds for max total reps. 1-minute stations of:
- alternating kettlebell presses, 16/8kg
- pullup
- box jump, 24/20"
- row (calories)
- rest

Post score to whiteboard.

----
Longevity - Optimum Performance Training

----

Front squats, lunges, and the V-word

Alex A

----
WOD

1.
front squat 5x5

You have 20 minutes to finish.

2.
for max total reps:
tabata lunge
2 min kettlebell rack
tabata dips
2 min kettlebell rack
tabata lunge

Make the lunge similar to your split jerk landing, but finish it down to allow your rear knee to kiss the ground. Dips on the rings are suggested only if you can show proficient control. We want volume, not high skill work. Kip if you can.

Post load and rep total to whiteboard.

----
Sorry, Vegans: Eating Meat and Cooking Food is How Humans Got Their Big Brains - The Washington Post

So what this really means is don't feed those gorillas bacon! Otherwise we might go into Planet of the Apes territory!

----

Part of Our Community

Team Blue and Team Red

Those who play together, improve together.

----
WOD

1.
play with the front lever for 20 minutes

2.
30-20-10 reps for time:
one-arm kettlebell swings
rolling pistols
double unders

Use an appropriate weight that allows the bell to reach chin/forehead level using hip drive, not bicep curling. Post time to whiteboard.

----
The Only Person Who Holds You Back is Yourself - KOMO News 4 (via Jo K)


----

Coach Martone

Blair, Coach Jeff Martone, and AB

An amazing cert this weekend at Morgan Junction CrossFit. I shot a video of Coach Martone juggling a "kettle" I need to upload.

Owner and head instructor Zach says "The kettlebell is the single most neglected piece of equipment in most gyms and in the CrossFit community." It's true.

Let's change that.

----
WOD

1.
establish within 15 minutes:
a heavy 1-rep push press

The goal is to find the heaviest weight that form will allow. Once the knees and hips lock out they must remain locked out. The bar may start slowing down once it's above forehead-level, but keep fighting.

2.
Pendlay Row 3x8

This accessory is to be done after your rack group finishes the push presses. Go heavier than last week, but maintain technique.

3.
10-to-1 reps for time:
hang squat clean, 61/45kg
slapping pushups

The bar must start in a solid hang position before performing the clean for each rep. Full extension isn't necessary for the pushup.

Post time to whiteboard.

----
FAQ - Old Country Iron Club Training Log

----