Rack Position for Jerks

How's Your Rack Position? (Part 1) - CrossFit SLU

---- WOD for Deload Wednesday 11/20

STRENGTH

jerk 7x3

CONDITIONING

for time:
2k row

then

for time:
1 mile AirDyne

Post results to your journal/Cody.

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Transformation or a Few Simple Tweaks? - Mel V Fitness

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Jump For Joy (Again)

Brian C

VERSUS I is this Saturday. At the moment we have about 51 athletes signed up (through our facebook event), but we need more FCFers!

Event 1 was announced on facebook yesterday. Maybe Event 2 will be announced tonight...

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WOD for Silent Week Thursday 8/8

STRENGTH

play with still rings for 15 minutes. link 20 consecutive elements minimum.

CONDITIONING

Complete each of the following:

• 1 minute max calories on the AirDyne
• 2k row for time
• 30 hspu for time
• 4 minutes to establish a max length broad jump

Rest as needed between events. Post results to whiteboard/comments/Cody.

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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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Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

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WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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Ultimate Frisbee FCFers

This past weekend, Gina P. (ultimate player and Foundation CrossFitter) qualified to go to the Club Ultimate National Championships next month in Sarasota, FL. Her team Underground played against Vancouver's Zephyr for fourth place and the final bid from the Northwest region to the national championship tournament.

FCFer Ben B's season ended at Northwest Regionals, unfortunately. He played in the game-to-go to Nationals, but the final bid was taken by Furious George, a team from Vancouver.

"I had a great season though and earned a starting spot on my team, Voodoo." - Ben B.

Amazing work by the both of you bad ass motherfunkers.

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WOD

establish within 15 minutes:
front squat 1RM

then

for 10 minutes:
handstand, 30 seconds
rest 30 seconds

then

for time:
2k row

Post results to whiteboard.

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Is CrossFit Training Good For Kids? - NPR.com (via Eric P)

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"Winter is coming..."

And Zeb found a really comfy couch on craigslist.

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WOD

for time:
2k row

then

3 rounds:
max Pendlay Row, 60/45kg
max strict handstand pushups
max kettlebell windmills (L)
max kettlebell windmills (R)

Post time to whiteboard.
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Looks like Mikko's back!

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Public Service Announcement: Workout Journals

To all those can't "find" your journal: STOP BUGGING OUT!

You might not be able to find it, but it doesn't mean you can't continue working out. We backup each whiteboard at the end of every day.

• The shelf was recently purged of older notebooks, so your journal may have jumped shelves.
• Sometimes other journals "eat" journals, so look for abnormally thick journals.
• Make sure that you haven't something written on the spine. If not, ask for a trainer for a metallic marker.
• YOU ARE NOT ALLOWED INTO THE OFFICE TO SEARCH FOR YOUR JOURNAL. There will be severe consequences to go rummaging on your own in there. If you owe burpees, you owe burpees. Be honest and pay up.
• I have done it plenty of times, but if you can't find it leave me a note. If I find it on the shelf because you didn't see it, you owe me burpees.
• YOU ARE NOT ALLOWED INTO THE OFFICE UNLESS INVITED. Had to say it again.
• Finally, you are to follow the instructions of each trainer. If you have any particular problems, shoot us an email.
• Above all, it's just about being there and doing the WOD. Have fun, work hard.

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WOD

for time:
2k row

then A or B

A

for time:
500m run
50 situps
400m run
40 situps
300m run
30 situps
200m run
20 situps
100m run
10 situps

B

"ANNIE"

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

You get your choice in the second part of the workout. Ideally we try to get some comparative data, especially if you participated in Eat Better To Live Better. Compare row to 24MAY2012, "ANNIE" to 25MAY2012.

Post times to whiteboard!

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Summer months are coming... which means colder drinks drunken!

What Causes Brain Freeze - io9

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eatbetter.foundationcrossfit.com

Participating or not, have you seen the nutrition challenge blog?

GO HERE NOW:

http://eatbetter.foundationcrossfit.com/

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WOD

1/4 "ANGIE"

for time:
25 pullups
25 pushups
25 situps
25 squats

then

for time:
2k row

Post times to whiteboard!

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I spend a few hours a day reading and trying to expand my knowledge, reading articles, news reports, and fun stories. A lot of the times I'll find debates/arguments and do my best to study both sides to see what I agree with more. Enjoy a couple of things for weekend/downtime reading. But really, you should be at Regionals in Puyallup.

• Simple Rules For Staying Sane in Seattle - Crosscut
• Mobilizing vs. Stretching - Jenny Labaw
• I'm Pissed - Glen Pendlay
• Lowering the Bar Safely in the Snatch, Clean and Jerk - Catalyst Athletics
• Six Months With Ido Portal: Game Changer - Rachel Grey
• Coffee Drinkers May Live Longer - NY Times
• Always Hungery - Talk to Me Johnnie

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NW Regionals 2012

Ready for Regionals? Spectator tickets are up now! Click here to buy. $25 for the entire weekend, $10 for a single day. Unless you want to volunteer, in which case CLICK HERE.

The North West Regionals for the 2012 Reebok CrossFit Games will be held from Friday, May 25th through Sunday, May 27th. This year the competition will take place at The Puyallup Fairgrounds in The Americraft Showplex:

Way better than competing on dirt!

Excited? You should be!

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WOD

back squat 7x5

then

for time:
2k row

compare to 25MAY2011. Post experience and results to comments.

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Science, Pseudoscience, Nutritional Epidemiology, and Meat - Gary Taubes

Read this now and share with friends.

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Farewell Boudy!

ATTENTION:

Foundation CrossFit has cancelled the 11am and 12pm classes on Friday and all classes on Monday.

All other classes will run as scheduled.

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Have fun in floating in the Arctic, dude!

!!!

See you when we see you...

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WOD

for time:
2k row

compare to 23MAR2011.

then

2011 Regionals WOD #3

21-15-9 reps for time:
deadlift
box jump

Rx = 1.5BW, 30/24". SupeRx = 143/93kg (Competition Weight). "Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Both jumping and stepping down are permitted."

Post results to comments!

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Grip strength!

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Fountain of Youth...

... or Fountain of Bacon?

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WOD

for time:
2k row

then

for time:
100 box jumps for time, 24/18"

compare to 15NOV2010.

Post results to comments!

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'Unrealistic' Athletic Goals: Why and How to Pursue Them - 4-Hour Work Week

“It’s lonely at the top. Ninety-nine percent of people in the world are convinced they are incapable of achieving great things, so they aim for mediocre. The level of competition is thus fiercest for ‘realistic’ goals, paradoxically making them the most time- and energy-consuming… The fishing is best where the fewest go, and the collective insecurity of the world makes it easy for people to hit home runs while everyone else is aiming for base hits. There is just less competition for bigger goals.”

- Tim Ferriss

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Another reminder

KNOWLEDGE IS PRICELESS

Learn to unstick, de-glue, open up, restore function to, recover from injury, rehab, revitalize, and remobilize your muscles, joints, ranges of motion, and just about any other funky business you might need to take care of.

So you can improve how strong, fast, powerful, and capable you are as a human machine. You should also know how to do perform proper maintenance for your ENTIRE body and use that knowledge for the rest of your life.

So much of our quality of life (and beastly performance) could be improved if we were armed with the knowledge of opening your hips or how to decrease shin splits. What about lower back pain or should impingement? In this upcoming certification (open to everyone) we will be able to work on our own bodies and others when they need it. And trust us, they'll need it.

Imagine being 80 years old and moving like you're in your 30's ...

Mobility is invaluable.

Register now! 

Click here to register for the 2-day Self-Myofascial Release Certification.

December 4-5, 2010 - Registration closes soon!

15% off to any interested LEO/Firefighter/Military.

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WOD

each for time:
2k row
1k row
500m row

compare to 22SEP2010.

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Plantar Fasciitis you say?!

 

RSVP System!

Thanks to our FCF Geek Squad, we will soon be implementing a new RSVP system to display class sizes. While we have not made this a requirement in the past, it will help all of us if everyone uses it. You can sign up for classes up to 7 days in advance, and will help us prepare for all of you hungry athletes! We will explain how to use this next time you're in class, or shoot us a note at info@foundationcrossfit.com.

Class rsvp closes 15 minutes prior to the start of class. (Please keep in mind that Monday, September 6th is closed for the Labor Day Holiday. We will run Monday's schedule on Tuesday.)

This will only be effective if all of our athletes use the system, so please do so! 

Click to see!

Please bookmark http://rsvp.foundationcrossfit.com and use it to schedule your week of classes! Thanks to Herman for the smarts!

(We made him wear these glasses post-WOD)

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WOD

for time:

row 2k

compare to 13MAY2010.

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When rolling your muscles, find a knotty area and hold it there until the pain/discomfort dissipates. Usually this takes 40 seconds of more, or 10 deep breaths. The first muscle response will be to contract and protect from damage. Eventually you'll feel the knot start to relax, and this is where you will get the most benefit. Use a roller for stretching before workouts, a lacrosse ball to get in deeper after workouts.

Please roll your calves. They will thank you!