CFT This Saturday

There will be a CrossFit Total this Saturday at 2pm at FCF. If you'd like to participate this gives you the chance to find your 1RM back squat, 1RM strict press, and 1RM deadlift.

AB

We're not going to run it the traditional way, but more like the #Occupy Strength way by putting you in smaller groups and giving you 20 minutes to establish each of your loads. You and your group will be responsible for changing out weights and cheering each other on.

This will be open to all members of Foundation CrossFit and CrossFit SLU. Non-members may participate for $20 cash.

What I'll need from you:

1. If you'd like to participate, I need you to comment below (or email me) your best loads in each of those lifts (back squat, press, deadlift)
2. About 2 hours of your Saturday. You can come in an hour prior to 2pm to get in a long warmup. The more prepared you are, the better your attempts will be! 

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WOD for Wednesday 7/31

STRENGTH

press 5x3

CONDITIONING

21-15-9 reps for time:
front squat
handstand pushups

You choose the load on the bar. Post time to whiteboard/comments/Cody.

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Still Still Rings

Leslie B, Blair S, Amy C, Daisy

Next week be prepared to finish out our still ring work with a 25-element routine!

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WOD for Tuesday 7/29

STRENGTH

play with still rings for 15 minutes

CONDITIONING

5 rounds for time:
12 hang power cleans
400m run
12 toes-to-bar

Post time and bar load to whiteboard/comments/Cody.

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The Other Side of the CrossFit Rx Fallacy - Tabata Times

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Three-Peat for Froning

The 2013 CrossFit Games brought us a third consecutive win for Rich Froning Jr. Samantha Briggs wins the Individual Ladies. Hack's Pack repeat Team Champs!

photo courtesy CrossFit.com

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WOD for Monday 7/28

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for quality:
kettlebell clean & press
pullup

Choose a challenging but doable load for the kettlebell, and the most strict but doable version of the pullup.

Post results to whiteboard/comments/Cody.

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Gone Better

James W

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WOD for Champagne Friday 7/26


"FIGHT GONE BETTER"

3 rounds for max total reps:
- wall ball substitute, 20/12kg
- power snatch, 35/25kg
- box jump, 24/20"
- row (cal)

Rest 1 minute after rotating through all 4 exercises. You do not have to start at any particular station, but you must move through them as listed above.

Compare and contrast to 21JUN2013. Post score to whiteboard/comments/whiteboard.


Post results to whiteboard/comments/Cody.
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http://games.crossfit.com/

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Morning Classes Cancelled

Sorry 6am-ers, 7am-ers, and 8am-ers: NO CLASS TODAY! We're short-staffed so morning classes are canceled for the day.

Remember to RSVP for your classes!

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WOD for Thursday 7/26

"TEST 3"

tabata squats

no rest, then

max muscle-ups in 4 minutes

Muscle-ups may be done on the bar or rings.

Score = tabata squat score multiplied by total muscle-ups. Compare to 01JUL2011.

Post results to whiteboard/comments/Cody.

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Study!

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Moar Snatches

Jared S

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WOD for Wednesday 7/24

STRENGTH

hang snatch 12x2

CONDITIONING

each for time:

• 2k row
• 1k row
• 500m row
• 250m row

These should be all-out efforts. Mount up.

Rest as necessary between each set.

Post results to whiteboard/comments/Cody.

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How to Use CrossFit to Increase Your "Work Capacity" at Work - Tabata Times (via Anastasia M)

Someone try this and let me know if it improves, declines, or does not affect your desk work!

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Almost There

It's coming together, yeah?

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WOD for Tasty Tuesday

STRENGTH

play with still rings for 15 minutes

CONDITIONING

4 rounds for time:
25 pullups
25 pushups
25 situps
25 squats

Compare to "ANGIE". Post time to whiteboard/comments/Cody.

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• CrossFit Stands By Humiliating Workout Video - Daily Life
• Social Media, CrossFit Style - Inc.com

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Your Favorite Memory?

Seeing as we officially shut down FCF 3.0 as of last night, we've been a bit nostalgic.

one of FCF 3.0's last classes ever

What was one of your favorite memories in 1422 11th Ave? I'm not talking about your first pull-up or Rx'ed workout. I want to know about the friends you made, or the realization of what fitness can really be.

What was one thing that changed your life in our old spot? Let us know!

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WOD for Volume Week Monday 7/22

STRENGTH

back squat 3x10

CONDITIONING

5 rounds for time:
5 ground-to-overhead, 61/45kg
10 double kettlebell ground-to-overhead, 24/16kg

Post results to whiteboard/comments/Cody.

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FCF and CFSLU represented at the recent Ragnar Relay this past weekend!

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Bittersweet

Even though we move to greener pastures it'll be bittersweet to leave the home we've had since October 2009.

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WOD for Farewell Friday 7/19

"NANCY"

5 rounds for time:
400m run
15 overhead squat, 45/30kg

OR

"ANNIE"

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

then

"PUKIE BREWSTER"

150 burpees for time

Compare NANCY to 13FEB2012, ANNIE to 16APR2013, and PUKIE BREWSTER to 31MAY2011. Post results to whiteboard/comments/Cody.

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Saturday is your last chance to see the FCF 3.0 (1422 11th Ave) space before we finally vacate it forever on Sunday.

Any and all help would be appreciated as we finalize our move this weekend. Get in contact with us if you want to help!

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Five Tasks

Jesus R

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WOD for Thursday 7/18

in any order:

• 5 minutes max kettlebell snatch, 24/16kg
• 2 minutes max slam ball, 30/20kg
• 5 minutes max one-arm kettlebell swing, 24/16kg
• 2 minutes max calorie AirDyne
• 500m row for time

Post results to whiteboard/comments/Cody.

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We have some new goodies in the new gym (which we will be in completely starting next week) including this bad mama:

Until then, we'll be in and out of our old space. Saturday will be the last day! ----

You Don't Need Racks, Do You?

I guess we'll find out!

Since we are in the middle of the move to FCF 4.0 our Infinity Rig has been broken down. Which means you'll have to clean your working weights up before you can press them.

Your strength thanks you.

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WOD for Wed 7/17

STRENGTH

press 5x3

then

establish a challenging load within 15 minutes:
- snatch-grip push press
- 2 snatch balances
- 3 overhead squats

Post press load to whiteboard/comments/Cody.

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Just when we all thought he was back...

Mikko Salo Withdraws from 2013 Games - CrossFit Games

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FCF/CFSLU Endurance Program is here!

Foundation CrossFit Athletes,

Today is the official start of the FCF/CFSLU Endurance Program! We will meet every Tuesday and Thursday at 7:00pm at CrossFit SLU. The program will be individualized and built upon the traditional CrossFit Endurance methodology which you can see at http://www.crossfitendurance.com/

Why should you start training this way?

• Are all your times short (400m) and long (5k+) getting faster? Still setting lifetime personal records for these and more?
• Do you still have enough strength, stability, mobility, and power to live life and do other activities well?
• Have you ever had a running-related injury? Are you currently suffering through one now? (Think plantar fasciitis, IT band syndrome, runners knee, shin splints, etc)
• How much time are you putting into your endurance training? 5 hours/week? 10 hours a week? Is it a part-time job? (If it is shouldn't you be getting paid?!)

Why don't we just do the longer runs/rides/swims?

Traditional LSD (long slow distance) is solely aerobic in nature. As CrossFitters who run, we want more.

Traditional aerobic training benefits include increased cardiovascular function and better fat utilization. Drawbacks include decreased muscle mass and strength, decreased power, decreased speed, decreased anaerobic capacity, etc.

It's clear that the many drawbacks (as CrossFitters) of LSD training easily overpower the limited benefits. With CrossFit Endurance not only will you remain competent in other areas of fitness, but you can still improve and become a force within your endurance sports.

Whether you're preparing for a 5k fun run, triathlon, full or half marathon, an adventure run like the Tough Mudder, or just want to improve your overall endurance, join the program! Run with us and we'll make it more than a good fit for you. As the momentum builds, we'll bring on more instructors!

Please contact mario@foundationcrossfit.com if you have any questions/concerns. We hope to see you guys there tonight!

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WOD for Tasty Tuesday 7/16

STRENGTH

play with still rings for 15 minutes.

Can you link 18-25 elements before coming off?

CONDITIONING

every minute on the minute for 10 minutes:
3 power clean & push jerk, 85-90% of 1RM

In the remaining time, do as many HR pushups as possible.

Score is (C&J load) x (total HR pushups). Post score to whiteboard/comments/Cody.

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Usually we post something about nutrition on Tuesdays. This deals with food, but the conversation is way more than that.

Watch it: the original commercial (it's funny!)

And two awesome reaction videos:

• http://www.dailydot.com/lol/kids-react-cheerios-commercial-race/
• http://www.dailydot.com/lol/cheerios-commercial-parody-haters/

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Top of the Swing

Daniel celebrates 'MERICUH with his 'MERICAN-style swing.

What could improve in his mechanics?

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WOD for Skills Week - Monday 7/15

STRENGTH

back squat 3x10

CONDITIONING

4 rounds, each for time:
400m run
21 kbs, 24/16kg
12 pullups

Rest as necessary. Post fastest round to whiteboard/comments/Cody.

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Johnny Medina (super young Outlaw who weighs 155#) hits a 415#/188.5kg back squat:

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Field Day 2013 is Sunday!

This Sunday at Cascade Playground (SLU near REI and Born to Run):

and we have these awesome team headbands from American Apparel!

RSVP here: https://www.facebook.com/events/151541205034986

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WOD for Champagne Friday 7/12

"FRAN"

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

Compare to Friday 07JUN2013. Post time to whiteboard/comments/Cody.
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Episode 8 of Genetic Potential TV with Esther Gokhale

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Still Ring Routines? Yup.

Practicing still ring exercises with spotters.

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WOD for Thursday 7/11

STRENGTH

establish a 1RM snatch within 20 minutes

CONDITIONING

3 attempts each:

• max handstand
• 25-element still ring routine

Post results to whiteboard/comments/Cody.

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Mobility For Stability

Judy S and her great overhead position.

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WOD for Testy Wednesday 7/10

STRENGTH

press 5x3

CONDITIONING

"PENALTY BOX"

for time: 100 overhead squats, 35/25kg

*Every minute on the minute perform 10 box jumps (24"/20") and max rep overhead squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. At the beginning of every minute you must stop to perform 10 box jumps.

Stop when you complete 100 overhead squats. Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

Compare to 27JAN2010. Post score/time to whiteboard/comments/Cody.

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You might have noticed that we are only running one class this Saturday. It's a 9am and we won't even open the doors to FCF 3.0. The entire hour will be in the new space!

Then you can join us down at SLU for a special Mobility For Stability clinic with CFSLU's very own Dr. Karlie!

THEN ON SUNDAY IT'S THE 3rd ANNUAL FIELD DAY + SECRET BBQ!!!

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Area Under Construction

photo by Pao!

Seeing as we've officially begun the move from FCF 3.0 to FCF 4.0 (mats came in yesterday), you'll notice a handful of things:

• Even though we have workouts programmed, your WOD might become laboring in the new space. We're testing your CrossFit ability of work capacity!
• Because we'll be moving some equipment, we may have to scale movements or skip them entirely. Just think that when our newer Rogue system comes in, we won't have any bars to do pullups, t2b, k2e, etc. on. Rings will be up, though.
• Some of the CFSLU kids are on an extra-curricular strength program. Just wait- you'll have your chance soon enough!
• FCF Run Club (not to be confused with CFSLU Run Club) is coming soon.
• We could use help throughout the day, so hit us up if you're available in the weird hours of the day (think 1pm-3pm) like Jake A and Mark B!

At the end of the day, this is all for you. Welcome to our new home- let's make it comfy!

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WOD for Tasty Tuesday 7/9

STRENGTH

play with still rings for 15 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/61kg
handstand pushups

compare to Saturday 15JUN2013. Post time to whiteboard/comments/Cody.

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Throw a Paleo Summer Shindig - Nom Nom Paleo

Anyone want to have a little BBQ at the new gym sometime soon? Saturday afternoon methinks?

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Squat, Push, Pull

Karen B

Our pullup standard means that you start with fully extended arms, with elbows completely locked out, to having the chin above bar level. Karen above does a great job, especially with keeping her head in good posture.

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WOD for Max Week Monday 7/8

back squat 3x10

then

establish a 1RM bench press within 15 minutes

then

3xME strict pullups

Post bench press and best pullup set to whiteboard/comments/Cody.

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Back Leg Swings:

Details at GymnasticsWOD

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AMANDA

David Q

In an ideal start position the bar should be somewhere over the area between the ball and the middle of the foot, hamstrings tensioned, back flat (lats on!), and eyes forward.

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WOD for Champagne Friday 7/5

"AMANDA"

9-7-5 reps for time:
muscle-up
squat snatch, 61/45kg

Watch Matt Chan at the link. Compare to 10MAY2012. Post time to whiteboard/comments/Cody.
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The Saturday workout for both gyms will be Hope For Cures, just like the majority of the CrossFit community.

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Happy 4th of July

HAPPY BIRTHDAY AMERICA!

AND ERIC P!

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SAVE THE DATE! Field Day is coming

Sunday, July 14th:

We're looking at either TT Minor or Cascade Park.

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WOD for Wednesday 7/3

STRENGTH

press 5x3

CONDITIONING

5 rounds:
15 situp to straddle
max strict pullups
3 cast wall walks

Post results to whiteboard/comments/Cody.

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Since this Thursday is a holiday, THE CFSLU RUN CLUB will have a special 7pm Wednesday session at Denny Park to work on some speed drills!

---- Do Not Cross CrossFit - Inc.com (via Steven A) ----

Still Rings Skills

Have you enjoyed our still ring development time? It's deload week which means max/testing week is just around the corner and I'll be looking for some ring routines!

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WOD for Tasty Tuesday 7/2

STRENGTH

Play with gymnastics still rings for 20 minutes. See if you can connect 12-15 elements.

CONDITIONING

as many reps as possible in 10 minutes:
100m run
10 pistols

Post total pistols to whiteboard/comments/Cody.

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Tip For Perfect Bacon: Add a Little Water to the Pan - the Kitchn (via Long N)

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Celebrating Life

birthday girl dancing!

Today's work is dedicated to both Sheena C who celebrates her 27th birthday, as well as Colin F who just graduated his Family Medicine Residency.

the graduate reaching for the stars!

Send them good vibes!

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We had an important email sent out to everyone. Please check your inboxes as it pertains to your membership. As always, let us know if you have any questions!

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WOD for Monday 7/1

STRENGTH

back squat 3x10

CONDITIONING

"JULY BABIES"

3 rounds for time:
13 ground-to-overhead, 45/30kg
28 situps
100m farmers walk, 48kg/32kg

At the end of the 3 rounds, finish with 32 burpees.

Post time to whiteboard/comments/Cody.

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I started working out at Foundation CrossFit during the last year of my family medicine residency and I wish I had started on my first day instead. It took some time to find a four week period where I could complete the Foundations course, but I was motivated by the need to incorporate movement, strength, and training back into my life. 

I had tried on many occasions to work out on my own but I always plateaued, got bored, and quit. My body has felt so much better and more engaged during the last year; I am excited (and often nervous) to come work out. I appreciate the constant support and skills from Andrew, Sheena, Paolo, Zeb, Blair, Tony, and Amy. It has been a pleasure to work out in such a inviting community, fostering the development of athletic prowess and emphasizing health as a component of daily life.

Thanks for such kind words Colin! We're happy to have the likes of you and Eli as part of the family!

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