We've MOVED!
Or rather, our website has moved platforms. This blog for FCF was started and maintained on blogger from the beginning in 2007 until now in 2014. We've decided we needed a fresh start and a different website for sometime now.
We have moved onto Wordpress and will keep this as an archive of our past. Enjoy and make sure you checkout the new foundationcrossfit.com
Monday, May 19, 2014
Tuesday, May 13, 2014
Weightlifting Tuesday
Isaac M
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- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.
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WOD for Test Week Monday 5/12
STRENGTH
15 minutes to establish a heavy snatch
15 minutes to establish a heavy clean & jerk
CONDITIONING
"ISABEL"
for time: 30 snatches, 61/43kg
or
"GRACE"
for time: 30 clean & jerks, 61/43kg
If scaling, use about 60% of your 1RM.
Compare to . Post barbell load and time to whiteboard/the Cody app.
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Monday, May 12, 2014
Barbells Await You
Ready for Max Week?
Tests on tap this week:
- back squat 1RM/3RM
- HELEN
- heavy snatch
- heavy clean & jerk
- ISABEL
- GRACE
- push press 3RM
- KAREN
- 5k row
- deadlift 3RM
- CGO 14.2
- ME handstand
- ME kneeling medicine ball throw
- ME broad jump
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- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.
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WOD for Test Week Monday 5/12
STRENGTH
15 minutes to establish a 1RM back squat. 3RM if you've been in the gym for less than 6 months.
CONDITIONING
"HELEN"
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Compare to 02APR2014. Post barbell load and time to whiteboard/the Cody app.
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The CrossFit Games Regionals for 2014 Started this past weekend. Checkout http://games.crossfit.com/ for video of the entire weekend's results and videos of the event. South East, North Central, Latin America and Canada West all finished.
This coming weekend will be the North West (!!!), Central East, Canada East, Europe, and Australia.
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Oldie, but goodie:
Oldie, but goodie:
James "OPT" Fitzgerald was the first CrossFit Games Champion, owner of Optimum Performance Training and now head coach for the Phoenix Rise of the NPFL.
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Saturday, May 10, 2014
Third World Squat IN ACTION!
The always-inspiring, smile-inducing afternoon athlete Laura W is currently in Nepal doing some great work. She wanted to say hi and also show off the squat she's been practicing!
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PARTNER WOD for Deload Saturday 5/10
as many reps as possible in 20 minutes:
- 10 medicine ball situps
- 10 medicine ball slam ball
- 10 burpee box jumps
- 20 "wall ball"
You and your partner decide weight of dynamax medicine ball (8/14/20#) and box height (12/20/24/30"). Inspired by our friends at CFDeliverance.
Post score to whiteboard/the Cody app.
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Friday, May 9, 2014
Watch Zeb Throw!
WE MAY EXPERIENCE SOME TECHNICAL DIFFICULTIES THIS WEEKEND ON THE BLOG!
Stay tuned!
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WOD for Champagne Friday 5/9
CGO 14.1 aka CGO 11.1
as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 34/25kg
* Power snatch is ground-to-overhead anyhow.
Compare to 01MAR2014. Post score to whiteboard/the Cody app.
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Study up on some strategy here. How much will you improve?!
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Thursday, May 8, 2014
Throwback Thursday 5/8
Garit R
Who else misses our orange building and driveway?
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- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.
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WOD for Deload Thursday 5/8
ACTIVE RECOVERY
heavy sleds, slack line practice, and loaded carries.
Post heaviest carries to whiteboard/the Cody app.
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During yesterday's 7pm class at CFSLU we discussed how the posture and movement we practice in the gym can immediately transfer to the things we do outside of the gym, and the things we would eventually like to try.
Someone mentioned drumming and it brought this video to mind:
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Wednesday, May 7, 2014
Whatcha Lookin' At, Tommy?
Although it feels like it might help, avoid whipping your hair back and forth head back during cleans. Keeping your spine alignment will produce better results in strength and in health.
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/28. REGISTER HERE.
- Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.
WOD for Deload Wednesday 5/7
STRENGTH
push press 7x3
Use same load as last week, but move faster with better technical proficiency.
CONDITIONING
every minute on the minute for 20 minutes:
- power clean
- low hang (squat) clean
- jerk dip squat
- jerk
Post heaviest load to whiteboard/the Cody app.
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Tuesday, May 6, 2014
Box Jump or Step-Up?
Kevin D
In such a limited time will step-ups or pure box jumps yield you more reps?
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/28. REGISTER HERE.
- Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.
WOD for Skill Week Monday 3/24
Deload Tuesday 5/6
STRENGTH
10 minutes to find a heavy 3-rep sumo deadlift. practice double unders during rests.
CONDITIONING
a.
for 8 minutes:
15 seconds double unders
15 seconds rest
15 seconds dive-bomber pushups
15 seconds rest
b.
for 10 minutes:
20 seconds box jumps
10 seconds rest
30 seconds wall squat
c.
3 minutes max burpees
There is a one minute rest/rotation between each section. We won't be recording scores to the whiteboard, but that shouldn't deter you from counting your reps for your own recordings.
Post results to the Cody app.
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Weekly Challenge #2 - PaleoRx 2014
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Monday, May 5, 2014
Deload Week
Jeff P
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25. REGISTER HERE.
- Memorial Day Murph - Monday 5/31 at both FCF and CFSLU.
Workout for Deload Week Monday 5/5
STRENGTH
back squat 7x3
CONDITIONING
10-to-1:
deadlift, 100/65kg
kettlebell press, 20/16kg (per side)
ring row
This workout is not for time, but keep rests to a minimum.
COOLDOWN
5 attempts at a ME L-hang
Post back squat to whiteboard/the Cody app.
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Friday, May 2, 2014
STAR WARS Marathon This Sunday
STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.
No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.
Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!
WOD for Champange Friday 5/2
STRENGTH
establish a heavy thruster within 10 minutes
CONDITIONING
CGO 13.5
as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...
Compare to 04APR2014. Post score to whiteboard/the Cody app.
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WOD for Volume Week Saturday 5/3
STRENGTH
5 sets of 5 single-leg double kettlebell deadlifts/side
CONDITIONING
4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing
Rest 1 minute between sets.
STRENGTH
5 sets of 5 single-leg double kettlebell deadlifts/side
CONDITIONING
4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing
Rest 1 minute between sets.
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And just because, here's some STAR WARS 7 news:
- Here Is the S7AR WARS Cast - BAD
- Meet Your Star Warriors - Badass Digest
- Max von Syndow
- Oscar Isaac
- Daisy Ridley
- John Boyega
- Adam Driver (Max's doppleganger)
- Domhall Gleeson
- Andy Serkis
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Thursday, May 1, 2014
SLACKLINING
- STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. 2pm.
WOD for Volume Thursday 5/1
ACTIVE RECOVERY
- loaded carries like the waiter's walk, the suitcase walk, heavy yokes, and odd objects
- slackline balancing!
- heavy, heavy sled sprints
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Slacklining Basics - Gibbon
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Wednesday, April 30, 2014
New Site Coming Soon!
NEW WEBSITE COMING SOON!
Huge thanks to Nathan M!
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PaleoRx2014
Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.
- Log your day here: http://paleorxchallenge.com/
- Register here: http://paleorx2014.foundationcrossfit.com/get-registered/
Volume Week Tuesday 4/29
STRENGTH
push press 7x3
Go heavier than last week and rest exactly 60 seconds between sets.
CONDITIONING
3 rounds for max total reps:
2 minutes hard-style kettlebell swings, 24/16kg
1 minute rest
2 minutes ME L-seat
1 minute rest
2 minutes seated pike press, 20/15kg
Post total reps to whiteboard/the Cody app.
Tuesday, April 29, 2014
Mmm Paleo
PaleoRx 2014 started yesterday!
Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.
- More info: http://paleorxchallenge.com/
- Register here: http://paleorx2014.foundationcrossfit.com/get-registered/
Volume Week Tuesday 4/29
STRENGTH
deadlift 5x3
Go heavier than last week and rest exactly 90 seconds between sets.
CONDITIONING
as many reps as possible in 25 minutes:
70 double unders
60 burpees
50 deadlifts, 61/45kg
40 strict pullups
30 box jumps, 30/24"
ME clusters (full clean + thruster), 61/45kg
Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.
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New videos on our YouTube channel!
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Monday, April 28, 2014
Slow and Smooth Squats
Mario and Amy watch Sarah back squat.
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PaleoRx 2014 starts today!
Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Change your life.
Volume Week Monday 4/27
STRENGTH
back squat 7x3
Go heavier than last week and rest exactly 60 seconds between sets.
CONDITIONING
4 rounds for time:
400m run
50 squats
Compare to 02MAR2011. Post time to whiteboard/the Cody app.
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Weekend Reading- Dmitry Klokov Assistance Exercises From a Seminar - All Things Gym
- Pedaler's Fair Coming to Capitol Hill - Capitol Hill Seattle
- Boz vs Ro - CrossFit Journal
- OutKast's Debut Album Turns 20 - 2DopeBoyz
- Why Can't We See Evidence of Alien Life? - Ted Ed
- Armchair Analyst: Going Right Up the Gut, the Seattle Sounders, and other Week 8 Thoughts - Sounders.com
- Seager Three-Run Homer Propels Mariners - Mariners.com
- A Closer Look at the Seahawks' 2014 Schedule - Seahawks.com
Saturday, April 26, 2014
The 40/40 Club
Register for our annual 4-week nutrition challenge here!
Tomas B
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WOD for Skill Week Saturday 4/26
"40/40"
for time:
40 handstand pushups
40 front squats, 70/55kg
10 minute time limit.
Then 2 minutes rest (or more if you finish early), then
as many reps as possible in 10 minutes:
3 ear-to-ear pullups
6 pistols, alternating
9 v-ups
Compare to 12APR2012. Post time and score to whiteboard/the Cody app.
How Breathing Works - TED Ed
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WOD for Skill Week Saturday 4/26
"40/40"
for time:
40 handstand pushups
40 front squats, 70/55kg
10 minute time limit.
Then 2 minutes rest (or more if you finish early), then
as many reps as possible in 10 minutes:
3 ear-to-ear pullups
6 pistols, alternating
9 v-ups
Compare to 12APR2012. Post time and score to whiteboard/the Cody app.
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How Breathing Works - TED Ed
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Friday, April 25, 2014
Toes-to-Bar
Register for our annual 4-week nutrition challenge here!
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Upcoming Events:
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WOD for Champagne Friday 4/25
CGO 13.4
as many reps as possible in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc.
Rx = 61/43kg. 52/35kg for 55+ Masters athletes.
Post score to whiteboard/the Cody app!
Check out some strategy for CGO 13.4 here at Tabata Times.
Carl Paoli of GWOD/Freestyle Connection/Naka Athletics
Notice the shapes and position he hits for efficient movement.
Also: be mindful of your grip!
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- Sunday 4/27 - Run Club. 11am at TBA
- Monday 4/28 - PaleoRx 2014 begins!
- Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA
WOD for Champagne Friday 4/25
CGO 13.4
as many reps as possible in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc.
Rx = 61/43kg. 52/35kg for 55+ Masters athletes.
Post score to whiteboard/the Cody app!
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Check out some strategy for CGO 13.4 here at Tabata Times.
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Thursday, April 24, 2014
Looking Over
Register for our annual 4-week nutrition challenge here!
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Upcoming Events:
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WOD for Skills Week Thursday 4/24
ACTIVE RECOVERY
loaded carries and sleds
then
PANIC BREATHING
This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.
The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.
Post time to the Cody app!
Why You Should Not Be Running - Mark Rippetoe for PJ Lifestyle
Anastasia, Nadia, Elle, Jeff, Christine, Appa, and Megan
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- Monday 4/28 - PaleoRx 2014 begins!
- Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA
WOD for Skills Week Thursday 4/24
ACTIVE RECOVERY
loaded carries and sleds
then
PANIC BREATHING
This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.
The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.
Post time to the Cody app!
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Why You Should Not Be Running - Mark Rippetoe for PJ Lifestyle
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Wednesday, April 23, 2014
Jerk Footwork
Register for our annual 4-week nutrition challenge here!
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Sarah split jerks
What does your footwork look like? Coach Mike Burgener has a diagram he likes to draw out. We like to simplify it with a half-way lunge with slight modifications to the feet positions.
The Outlaw Way came out with this video by SuperCleary recently:
Upcoming Events:
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WOD for Skills Week Wednesday 4/23
STRENGTH
push press 7x3. rest 90 seconds exactly between sets.
CONDITIONING
CrossFit Games 2012 - TRACK TRIPLET
3 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run
Games had a 13-minute cutoff. We'll have a 20-minute cutoff. Post time to whiteboard.
Why is your footwork so important? Coach Bob Takano explains:
The 2 Fundamental Roles of Footwork in the Jerk - Breaking Muscle
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- Run Club - TODAY at Foundation CrossFit. 7:30pm. Bring your reflective gear and/or running lights as it may get dark!
- Monday 4/28 - PaleoRx 2014 begins!
WOD for Skills Week Wednesday 4/23
STRENGTH
push press 7x3. rest 90 seconds exactly between sets.
CONDITIONING
CrossFit Games 2012 - TRACK TRIPLET
3 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run
Games had a 13-minute cutoff. We'll have a 20-minute cutoff. Post time to whiteboard.
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Why is your footwork so important? Coach Bob Takano explains:
The 2 Fundamental Roles of Footwork in the Jerk - Breaking Muscle
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Tuesday, April 22, 2014
Just Swangin'
Agnes
- Run Club - Wednesday 4/23 at FCF. 7:30pm. Open to members and non-members.
- PaleoRx 2014 Nutrition Challenge Begins - Monday 4/28. More details here.
WOD for Skill Week Tuesday 4/22
STRENGTH
deadlift 5x3
CONDITIONING
100 heavy kettlebell swings for time. every minute on the minute do 5 burpees.
Post time to whiteboard/the Cody app.
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Visual Workouts by Neila Ray (via Josh M)
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Monday, April 21, 2014
Dips and Hang (Squat) Snatches
Melissa
- Wednesday 4/23 - Run Club at FCF. 7:30pm. Bring your brights and reflective gear.
- Sunday 4/27 - Run Club at TBD. 11am.
- Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
- Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
- Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am.
- Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
- Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
- Monday 5/27 - Memorial Day Murph
WOD for Skills Week Monday 4/21
STRENGTH
back squat 7x3. Go heavier than last week and keeps rests to exactly 90 seconds between sets.
CONDITIONING
21-15-9 reps for time:
dips
hang (squat) snatch, 45/30kg
FINISHER
5 sets ME strict pullups on rings
Post time to whiteboard/the Cody app.
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