Hip-Halfway-Drop

Aimee P listens to Mark B as he explains the movement

One of the many ways to execute the front squat is to:

• unlock the HIP back
• squat down HALFWAY, or somewhere just above parallel
• then DROP into "the hole" to find and utilize the stretch reflex

This is, of course, only if you have a sound and completely controlled front squat.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for HALLOWEEN Thursday 10/31

STRENGTH

establish within 15 minutes:
front squat 3RM

then

a heavy TGU

ACTIVE RECOVERY

Trainer's Choice!

Post front squat to whiteboard/Cody.

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Max Week Continues

Madge D spotting!

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Working Women’s Wednesday 10/30

STRENGTH

bench press 3RM

CONDITIONING

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Post results to whiteboard/Cody.

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To Butterfly or To Not Butterfly?

Colin B

The butterfly kip, when done with proper technique and a good strength base, can lead to faster cycle times therefore decreasing your workout time. A number of competitive exercisers favor this method over most.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Test Week Tuesday 10/29

STRENGTH

establish within 15 minutes:
snatch 1RM

CONDITIONING

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

compare to 30AUG2013. Post results to whiteboard/comments/Cody.
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Winter Is Hard On Your Shoes. Here's What To Do About It - Jezebel

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Another Max Week! Squat, cleans, and T2B

Gina P

To make for another variation of technique for the toes-to-bar: finish a knees-to-elbows and quickly extend your knees.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Max Week Monday 10/28

STRENGTH

establish within 20 minutes:
back squat 5RM

CONDITIONING

CGO 13.4

as many rounds as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar
etc.

Compare to 04OCT2013, 03JUN2013 and 24MAR2013. Post score to whiteboard!

Post results to whiteboard/comments/Cody.

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Should You Eat Chicken? - NY Times

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Mo' Better Mobility

Colin B

FCF Mobility classes are in full effect! Thursdays at 7am and 6:30pm. These classes will be free until December 1st. Like other classes, we ask that you RSVP to reserve your spot. To make sure these reservations do not count towards your current monthly membership, we have added a free Mobility membership on Zen Planner you can "purchase" for free which will grant you open access to all Mobility classes until November 30th.

To add this Mobility membership to your account, head to our "Sign-up" page and select "Mobility Pass (free)". Send any follow-up questions to info@foundationcrossfit.com.

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here. SOLD OUT!
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Benchmark Friday 10/25

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"

compare to 06SEP2013. Post results to whiteboard/comments/Cody.

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Cody 2.0: The Relaunch

You may have wondered what "Post results to Cody" was, written everyday in the workouts. Cody is an iPhone app that shares the community of fitness, as well as tracks workouts.

Today we're excited to announce that you can now subscribe to training from our gyms and instantly track your progress on Cody!

Available on iPhone iOS and web!

Cody's goal is to unite people around fitness. They want each member to feel the motivational power of being part of the world’s most knowledgeable and supportive fitness community.

Today, with the launch of Cody 2.0 they are taking a step closer with the introduction of Training.

Subscribe to our Training Plans!

With training you can subscribe to our daily workouts from Foundation CrossFit. Just update Cody, and find our training plan in the training tab.

If you do not have an iPhone, you can also subscribe to our workouts on the web here.

I have put together a Mobility and Flexibility Guide that demonstrates how to quickly improve your flexibility and mobility through a variety of techniques. Once you pay for this plan, you will have access to it forever. As an active coach, as well as users, I will be adding more content over time.

Instantly track your progress and connect with others doing the same workouts!

Subscribe to our plans and get notifications whenever we add a new workout to our plans.

Download Cody Now and join our community!

codyapp.com/iphone

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here. SOLD OUT
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown 

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WOD for ACTIVE RECOVERY Thursday 10/24

STRENGTH

front squat 5x3

then

Trainer's Choice!

To take a page from our friends at Morgan Junction CrossFit, we will not post a workout (other than the strength portion) because it's a traditional rest day for the programming and the majority of our athletes.

That being said, some of you may not come as regularly and/or missed a couple of days. You will be at the mercy of our staff. If they think you need dedicated time to work on a skill, you'll work on those skills. If your muscles need some recovery, expect to spend a lot of time mobilizing. If you're in need of some conditioning, let's be honest- you're probably getting some AirDyne. CGO 13.2 tomorrow.

Post results to whiteboard/comments/Cody.

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Genius: The New Peer Pressure and Social Apps That Are Changing Behaviors - Forbes

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Become Supple.

Melissa F and Devin M

The Mobility Class begins Thursday 7am and 6:30pm. It will be free to all members, and not count against your membership until December.

Become supple.

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• Mobility Class begins today at CFSLU. Thursday here at FCF.
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here. LESS THAN 7 SPOTS LEFT!
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Working Women's Wednesday 10/23

• bench press 5x3
• EMOM for 12 minutes: clean + jerk + BtN jerk

Post results to whiteboard/comments/Cody.

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Workout Habits You Should Drop Now - Huffington Post (via Lillian S)

Thoughts?

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HBD TL!

Man of the Hour

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• Yoga today at 2:30pm with Gaylin. RSVP!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Tasty Tuesday 10/22

"TONY'S DIRTY THIRTY"

as many reps as possible in 35 minutes*:
30 box jumps, 24/20"
40 kb swings, 24/16kg
50 pullups
60 wall ball
70 lunges
80 v-ups/sit-ups
90 sec active hang
100+ burpees

*Previously capped at 30 minutes.

If you finish 100 burpees within the timeframe, keep going.

Compare to Oct 22, 2008- FIVE FULL YEARS AGO! Post total reps to whiteboard/comments/Cody.

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See! We were playing with L-hang toes-to-bar for a while!

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Concept 2

The Concept 2 rowing ergometer is one of the most important conditioning tools in a gym- it is low-impact, utilizes a full range-of-motion of major joints and muscle groups, demands much from your metabolic systems, and it easily quantifiable.

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II the FCF/SLU Throwdown

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WOD for Pause Week Monday 10/21

STRENGTH

low-bar back squat 3x5

CONDITIONING

3 rounds of:
1k row (or 1mi AD)
21s with toes-to-bar

The row/AD should be all-out efforts. Rest as long as necessary in between each of the three attempts, and keep these T2B as strict as possible for as long as possible. There is no time limit, but make sure to keep moving.

Post squat to whiteboard/comments/Cody.

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Oh you know.. just a couple of rounds of "DT" after some heavy cleans

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Mobility Classes!

Starting next week, we will be adding a mobility class to the schedule on Thursday 7:00am and again on Friday 6:30pm. Both CrossFit and Mobility will run at the same time.

Tommy C and James W

Whether you have been a CrossFit athlete for a month or for years, you know what it feels like to have your performance limited by restrictions in mobility, flexibility, and improper movement patterns. Often we get so focused on strength and conditioning that our mobility and stretching work gets put last on the priority list. Pretty soon you start to plateau because you must can’t lock that heavy weight out overhead because of shoulder and upper back immobility, or you skip the overhead squats because there is just no way you can get into that position.

It’s time for all of that to change.

Here is what the mobility class will offer you. We will:

• Focus on recovering and preventing tight and sore muscles
• Identify chronic areas of immobility and develop strategies for joint and tissue function recovery
• Improve your movement patterns
• Increase blood flow and circulation
• Develop body awareness and improve position and movement pattern awareness

Amy C

The class will be programmed off of four general categories:

1. Current Gym Programming - Quads are sore from squatting every damn day? Having trouble sitting down? We can help recover tissues during Volume and Max weeks. We'll focus on better motions on Skill and Deload weeks.
2. Upcoming Gym Programming - Oh, we are testing our max clean and jerk next week? Would you like some tools to fix that broken overhead position so you can set more personal records? Tools that you can take on your own?
3. Individual Limitations - What’s that you say? You skip class every time you see snatch on the blog because your immobility and dysfunctional movement patterns stop you from even visualizing a proper snatch? We can help.

Hit up the class before the workout, come by after your workout, or use it as a stand-alone class!

This first month of these specialty classes will not count towards your membership, so come try it out! After that, it will count against your weekly class allotment.

Contact leslie@foundationcrossfit.com or jared@foundationcrossfit.com with questions!

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.

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WOD for Champagne Friday 10/18

"DT"

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 71/50kg

Compare to 15AUG2013. Post time to whiteboard/comments/Cody.

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Active Recovery Thursdays

Hitting the banded scap flow

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II at Foundation CrossFit

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WOD for Thursday 10/18

STRENGTH

front squat 5x3

ACTIVE RECOVERY

Trainer's Choice!

To take a page from our friends at Morgan Junction CrossFit, we will not post a workout (other than the strength portion) because it's a traditional rest day for the programming and the majority of our athletes. That being said, some of you may not come as regularly and/or missed a couple of days.

You will be at the mercy of our staff. If they think you need dedicated time to work on a skill, you'll work on those skills. If your muscles need some recovery, expect to spend a lot of time mobilizing. If you're in need of some conditioning, let's be honest- you're probably getting some AirDyne.

Post results to whiteboard/comments/Cody.

"DT" tomorrow, "GRACE" for Barbells For Boobs on Saturday.

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Amazing GRACE this Saturday!

October is National Breast Cancer Awareness Month! You might have figured out why we have a pink ribbon on our page.

You’d be hard pressed to find an athlete in either of our gyms who doesn’t know someone who has been diagnosed with breast cancer. The disease is well-known, but up until the nineties detection services weren’t recommended until age fifty. Unfortunately, breast cancer doesn’t just affect women in their fifties; although rare, it can be found in women as young as their twenties.

Early screening and detection can make all the difference. Breast cancer can be a highly curable disease if detected and treated early. According to Swedish Medical Center approximately 5,200 women in Washington State will be diagnosed with breast cancer.

In honor of our friends, family and athletes who have been affected by breast cancer, both Foundation CrossFit and CrossFit SLU will be participating in a Barbells for Boobs workout this week. Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low income and uninsured women and men who need screening and / or diagnostic procedures in the prevention of breast cancer.

CrossFit SLU is hosting "Grace" on October 18th all day.

Foundation CrossFit is hosting “Grace” on October 19th all day.

You may help raise funds by joining our team!! Support the team by creating your own fundraising page and raise $80! That is enough money for one mammogram service! Each athlete that raises $80 or more on their fundraising page, receives a Barbells for Boobs tee-shirt.

• One in eight women will be diagnosed with breast cancer in their lifetime.
• Breast cancer is the most commonly diagnosed cancer in women.
• Breast cancer is the second leading cause of death among women.
• Each year it is estimated that over 220,000 women in the United States will be diagnosed with breast cancer and more than 40,000 will not survive.
• Although breast cancer in men is rare, an estimated 2,150 men will be diagnosed with breast cancer and approximately 410 will not survive, each year.

LINKS:

This month Susan G. Komen foundation and Gene Juarez Salons are teaming up to offer mammogram screenings. Click here to find out about screenings for uninsured or underinsured eligibility for free mammogram services.

• Swedish Mobile Mammography Program
• No Cost Breast Health Screening
• Susan G. Komen, Puget Sound Affiliate

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• Sat 10/19 - Amazing Grace
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/16

STRENGTH

board press 5x3

bamboo bar 3xME

CONDITIONING

10x125m row

All out sprints, as fast as possible. Rest at least 1 minute between efforts.

Post results to whiteboard/comments/Cody.

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The Rowing Sprint Start - Shane Farmer, for the CrossFit Journal
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The Return of Still Rings!

Alexa M

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II @ FCF, our intergym throw down

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WOD for Tasty Tuesday 10/15

STRENGTH

play with still rings for 20 minutes

CONDITIONING

• tabata lunges
• 1 minute rest
• tabata kettlebell clean
• 1 minute rest
• tabata wall ball
• 1 minute rest
• tabata row (cal)

Post tabata total (sum of all exercise scores) to whiteboard/comments/Cody.
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How Salt & Pepper Became the Yin and Yang of Condiments - Gizmodo

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Squat/Push/Pull

Angelo A

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II, @ Foundation CrossFit

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WOD for Volume Week Monday 11/14

STRENGTH

• back squat 3x5
• press 3x5
• deadlift 1x5

CONDITIONING

tabata row for max distance

Post results to whiteboard/comments/Cody.

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Is Music the Key to Success - NY Times (via DQ)

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Warming Up Your Snatch*

Julia A, Sheena C, Gaylin R

What's your favorite method? Burgener warm up, Thacker A & B, Arnold Method warm up, Snatch Positional Stretches, etc?

*hehehe

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Champagne Friday 10/11

"ISABEL"

for time:
30 snatches, 61/45kg

Compare to 28MAY2013. Post time to whiteboard/comments/Cody.

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Full Range of Motion is the Only Healthy Range of Motion

M. Thompson sits "in the hole"

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 (tentative) - VERSUS II

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WOD for Thursday 10/10

STRENGTH

front squat 5x3

CONDITIONING

5 rounds for time:
10 power cleans, 35/20kg
25 situps

Post time to whiteboard/comments/Cody.
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He'll be visiting at the end of the month! Reserve your spot now!

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HAPPY BORNDAY ZEB!

Zeb teaching Dna the way

Another happy trip around the sun for the big guy!

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/9

STRENGTH

bench press 5x3

CONDITIONING

"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

Compare to 01FEB2013. Post results to whiteboard/comments/Cody.

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BurgenerStrength.com

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"Bicep to Ear"

Teddy B

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. Spots are filling up quick- about 10 left! ----
WOD for Tasty Tuesday 10/8

STRENGTH 

every minute on the minute for 15 minutes: 1 power snatch + 1 snatch balance

CONDITIONING

10 rounds for quality:
5 box jumps
10 dips

Keep the dips as strict and as perfect (position-wise) as possible.

Post snatch complex load to whiteboard/comments/Cody.
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Single Kettlebell Ballistic Complexes: How To Save Your Shoulders and Keep Pressing - Breaking Muscle

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Team (Hella) Buff Mudders

Our 2013 Tough Mudder Team

We had a ton of athletes run Tough Mudder Seattle this past weekend, with our team and not! Tons of fun. We're already ready for the next 4 hours of fun!

Also: a pair of athletes got married this week. More details and celebratory workout this week!

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Skills Week Monday 10/7

STRENGTH

back squat 3x5

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press
*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber.

Compare to Wednesday 02OCT2013. Post results to whiteboard/comments/Cody.
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Shoulders Need Prep Before This

Banded Scap Flow

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• Tough Mudder tomorrow! Come support your fellow athletes and hang out!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Outside the Box (the paleo food truck) will be parked outside of CrossFit SLU tomorrow starting at 11am!

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WOD for Champagne Friday 10/4 Roger Roger

CGO 13.4

as far as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar
etc.

Compare to 03JUN2013. Post results to whiteboard/comments/Cody.
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Front Squats and CHELSEA

Morgan T

Unless it's standardized, changing your "grip" can keep the pushup moving.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Thursday 10/2

STRENGTH

front squat 5x3

CONDITIONING

"CHELSEA"

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

SupeRx= chest-to-bar pullup, clapping pushup, and jumping squats. Post front squats and rounds completed to whiteboard/comments/Cody.

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Volume vs Intervals - Why Interval Training is the Real Deal - Morgan Junction CrossFit

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Just Swangin'

Blair S, Lyndsay C, and Karen B

Focusing on explosive hips and quickly-inserted hands (haha) make for better kettlebell lifts.

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• WA State Tough Mudder - get spectator tickets here!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for WOD for Wednesday 10/2

STRENGTH

bench press 5x3

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press

*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber. Post results to whiteboard/comments/Cody.

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Top Ten Bench Press Variations - Charles Poliquin
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RYAN and Rowing

Cheryl C instructs Hannah N through rowing

Rowing isn't necessarily about who can go back and forth the fastest, it's about the quality of power per stroke.

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Tasty Tuesday 10/1

CONDITIONING

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

SPRINT

up to three attempts, each for time:
500m row

Post times to whiteboard/comments/Cody.

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Cold weather means one thing: CROCKPOT AND SOUPS!

Here's one of our favorite recipes: Primalaya!

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