CV Homework: Week of 3/4 (2 of 2)

As we've mentioned in class last week, we've got you covered for extracurricular conditioning. This will be workout 2 of 2 this week. If you're a Competitor, maybe you should do this one today (Thursday) or sometime this weekend.

Let's grab these benchmarks now before summer.

Action-Packed Weekend

Teams FCF and CFSLU after the Team 5k Run

Seattle Affiliate League: Week 3 happened in West Seattle. 

The Competitive Exerciser throwdown

Our buddies at Rocket CF joined us for some team workouts Saturday afternoon.

AND LEAH JOINED THE PULLUP CLUB. YEEEEEEEEEEEAH

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WOD for Monday 2/4

STRENGTH (finish within 30 minutes)

"OKAYBRO"
- power clean
- jerk dip squat
- jerk
- HB back squat
- (behind the neck) jerk

then

back squat 3x10

CONDITIONING

10 rounds for time:
2 hspu
4 push press
6 hang power clean

Choose your own weight. Post time to whiteboard!

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SIGN UP FOR THE CROSSFIT GAMES OPEN HERE!

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#ThrowbackThursday: 2009

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

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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.

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Episode 49: Running in Overextension - MobilityWOD

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Let Me Tell You About CrossFit...

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WOD

clean & jerk 12x2, rest 60 second between sets

then

for time:
5k row

compare to 29NOV2012. Post results to whiteboard.

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Find out what a good skill level is. Then see what your pace should be!

1. Athletic Skill Levels - CrossFit Seattle
2. Pace Calculator - Concept 2

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1k row = $0.02

5 athletes rowing 100k total = $500 to charity. 20 athletes rowing 100k total = $2000 to charity.

Have you joined the Concept2 Rowing Challenge yet? Our official team consists of 8 of you.

It's for a great cause. Read the link above and then sign up. Join Team "Foundation CrossFit"!

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WOD

bench press 10 x 3

then

for time:
500m row

OR

for time:
5k row

then

3 sets of max reps:
(strict) press, 45/30kg

Post results to comments!

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Graham Holmberg & Rich Froning Training Day - All Things Lifting

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Living more

Ced made an awesome blog.

@ FGB5

Jason E co-created an awesome startup company.

post-Warrior Dash 2010

from The Living More Project:

[...]

While car pooling to an event I randomly ended up riding in the car of Jason Evans, eventually I asked him the question and for the first time I heard a new answers, "I work with my best friends on a project I'm passionate about, every day I wake up excited, I do what I do because I love it, I have a great life!" I was hooked, I needed to learn more and Jason was kind enough to share his story. He’s in his early 30’s, loves how he spends his days, works with his best friends and is changing the way the world produces electricity.

So... how’d he do it? He and his best-friends saved up as much as they could, quit their jobs and started a project they’re passionate about; building large-scale solar power plants at his start-up, TUUSSO energy. 

Here’s the story in his words...

“Six years ago I was a patent attorney working relatively long hours and not enjoying life. Work was work, and I viewed it primarily as a means to an end.

[...]

So... I feel extremely lucky. I love my work, spend my days solving interesting problems with my best friends, do what I believe in and make a good living. And you know what... everyday I wake up excited and happy to tackle my work, in a way that I never would have felt punching the clock for someone else.”

Get to know these two awesome people (and athletes) by reading the rest here.

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WOD

for time:
5k run

compare to 03JUN2010.

results here.

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Homework from Ced: Why do you do what you do?

• Here's a homework assignment, spend 15 minutes thinking about why you do what you do, write down the top 3 reasons.
• Ask a few of your closest friends the question.
• How does your reason compare to theirs?
• How does your reason compare to Jasons?
• How far would you go to love what you do everyday?

Your Weekend Homework

Watch the stream for the CrossFit Games here!

Don't forget- Margaret will be at Bobby Morris Playfield at 11am Saturday morning for a fun workout!

Margo!

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WOD

for 30 minutes:
go "persistence running"

OR

4 rounds for time:
400m run
50 squats

compare to 01DEC2009.

OR

for time:
5k run

compare to 03JUN2010.

NOW GO OUT AT PLAY!

Next week

Next week will be "Silent Week". I want to hear heavy breathing, equipment clanking and banging, and a whole lotta yelling.

"Poor form in the gym is caused by insufficient yelling."

- Mark Rippetoe

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WOD

for time:
Run 5k or Row 5k

compare to 18MAR2010.

Map your own runs here.

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Our new INTENSIVE classes are skill sessions where we develop your proficiency on things like:

• POSE running
• the clean
• the jerk
• the snatch
• the back squat
• the press (and the entire series)
• the deadlift
• using athletic tape properly
• jumping
• yoga
• kettlebell work
• pullups and muscle-up progressions
• nutrition (Paleo, Zone, real foods, etc)
• basic kinesiology
• the odd lifts
• SMR (self myofascial release) / trigger point / foam rolling
• handstands, levers, other isometric holds
• high bar work
• tumbling
• jump rope tips and tricks
• stretching
• etc

Tonight's INTENSIVE class is Kettlebell cleans and snatches. Next week's INTENSIVES will be on the clean.

Hops (cont.)

Congrats to Max and his 54" box jump! That's almost Heather's height!

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WOD

PICK YOUR POISON.

Press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

compare to 03MAR2010.

or

Run 5k

compare to 18MAR2010.

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And because it's a great visual tool:

Remember no 5:30pm or 6:30pm class tonight!

My sister is graduating from college!

So instead I want those who were planning to attend class to go outside and run a 5k (3.1 miles) for time. If can get to Greenlake, run the outside loop.

*EDIT: I didn't know that today is National Running Day. Lucky you! Go run that 5k under 30 minutes. Try staying on the balls of your feet- no heel striking. POSE running ftw!

We're taking pre-orders for t-shirts! The front will display something similar to our business cards.

Do three burpees today. Just three.

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AOD:

from crossfitoneworld.com:

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"Eggs and Bacon"
by freddy c.

What do you eat in the morning? There are so many different ways that people like to start off their day when it comes to breakfast. When I was on the Zone, one of my favorite breakfast meals was some eggs, cheese, and ham in a pita pocket coupled with an apple. I know of a hardcore Crossfitter/Zoner whose breakfast was two Zone bars every morning. Some folks like to eat oatmeal. People are into yogurt with fruit or granola or both. And don't lie to me here... who doesn't love a giant bowl of frosted flakes with milk? They're Greeeaaaat! (Tony the Tiger kicks ass!)

There are just so many breakfast choices out there! The day starts with breakfast. The meal can set the mood for your entire day. A little something to think about before you pick from all those delicious choices. Did you know that eating can make you hungry? Here's the skinny (or the fat if you want to look at it that way). Insulin makes us hungry, particularly for carbohydrates. (Read more here) The more carbohydrates you ingest, the more insulin you produce, and then the more hungry you get. Your purpose for eating is to get full, but in a short time you are feeling hungry again. Your body is craving more carbs! I know this is true for a fact from personal experience. The days that I eat carbs with breakfast jack me up! I am starving again within a few hours. Not only that, I am totally craving more carb loaded meals (bread, french fries, pasta, etc). On days I stick to protein and fats only for breakfast, I stave off that hunger feeling for much longer. Plus, I don't get those crazy carb cravings. I can stick to better choices throughout the day.

So what do you do? Especially, you folks that are Zoning and are totally freaked out about eating the perfectly balanced meal every time grub passes your lips. Nutrition Guru Robb Wolf talks about this issue during the Crossfit Nutrition Certification. You can tweak the Zone, and for those of us not Zoning, take heed to this advice. EAT PROTEINS AND FATS ONLY AT BREAKFAST! The carbs that you skip at breakfast can be added to your post workout snack when your body is best served by those carbs. True, you are not getting the balanced meal that a true Zone seeks for every meal, but in the long run you will be better served performance wise by this little tweak in your diet regimen.

Chosing better at breakfast will dictate how you eat all day long. One of my favorite breakfast meals is four eggs and bacon or sausage (or both) with avocado slices and tomato slices. I am not one to follow any diet totally hardcore. Sometimes, I'll add a half order of french toast and/or hashbrowns to my breakfast. Sometimes I am pressed for time and I will order that bacon breakfast sandwich at Starbucks with my venti black coffee. On anyday that I load those carbs into my breakfast, I ALWAYS have that feeling that I am hungry shortly after eating. Plus, I end up eating more garbage throughout the day to satisfy the cravings that just don't stop. The good news? You are only one meal away from getting yourself back on track.

What do you eat for breakfast? Post your experiences to comments.

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What DO you eat for breakfast? I posted this because I eat protein and fat for breakfast- anywhere from 3 to 5 eggs cooked in butter or olive oil. I'll also eat some meat if any is available. Bacon = mmmm.

Y'all know what a "meat cookie" is? (=

Sunny

When the weather actually gets nice in our lovely state, it's good to get outside soak up some sun and get active! If you're not in the gym make sure you're running, biking, walking, hiking, and playing sports!

try a beach workout!

While we can, everyone should attempt to run the outside loop of Greenlake Park (which is approx. 5k/3.3mi) for time. Post your times to the FCF Workout Log.

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On the main site today there's a link to the CrossFit strength guru Mark Rippetoe's letter to the NCSA resigning his Certified Strength and Conditioning Specialist (CSCS) certification. Long story short, this goes to show that just like everywhere else the fitness & health industry has been inundated with a lot of bull, lowering the standards for us all.

Read / Download it here.

The Firecracker 5k Run/Walk

Click here for more info.