Celebrating Adam!

It has come time to celebrate the coming of age for one of our own beloved trainers, Adam Wenzel. Please join us Friday evening, May 17th, 8:30pm, at 95 Slide.

See the facebook event and RSVP here.

This has been an incredible year for Adam, who started a Krav Maga school last year at our South Lake Union facility, Foundation Athletics. With months of hard work and dedication, he is now able to focus 100% of his energy on building and maintaining this new venture. 

Twinsies

We thank him for his unwavering commitment to Foundation CrossFit and CrossFit SLU. It has been an incredible journey from the day he walked in off the street and asked to be part of the gym. He told us he wasn't sure why, but he knew this was the place that would define his new direction in life. It has been such a pleasure working with Adam, and as most of you can agree, he has made a better day for many of us going forward. As bittersweet as it always is to see one of our fine trainers move on to greener pastures, we are humbly grateful for all that Adam has done to help shape our fitness community into what it is today. Thank you from the bottom of our hearts.

2010

Adam's will be finishing out his classes as a CrossFit trainer this Friday, May 17th at 3:30pm and 4:30pm. Although you may not be seeing as much of Adam on the CrossFit floor, he will be at Guardian Krav Maga, which runs from Wednesday to Friday in the evenings, beginning at 6pm, and Saturday at 11am.  

On behalf of the entire Foundation CrossFit & CrossFit SLU family, we congratulate you on taking the next steps of your exciting journey! 

-- Tony Lau & Andrew Bueno

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Kettle Tuesday

Kev and son

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WOD for Tasty Tuesday 4/9 - Volume Week

GYMNASTICS

play with handstand walking for 20 minutes

CONDITIONING

10-to-1 for time:
kettlebell clean & press
weighted pullup

Ideally you use the same bell for all exercises. "Bonding time". Post time to whiteboard.

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GET YOU SOME: http://thugkitchen.com/ (not safe for work)

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Seattle Affiliate League - Week 2: Team CFT

Our teams competed at Jet City CrossFit, who were amazing hosts!

They did a Team CrossFit Total:

• establish a 1RM back squat within 8 minutes
• rest 2 minutes
• establish a 1RM press within 8 minutes
• rest 2 minutes
• establish a 1RM deadlift within 8 minutes

Team Foundation CrossFit totaled 2950# for a 5th Place finish, while Team CrossFit SLU finished with a 2800# for an 8th Place finish. Current standings: FCF is in 8th, CFSLU is in 9th.

Our MVP this weekend was Sandi, who showed up to support and ended up filling in for our squad... in street clothes!

What a studette!

Who's in for next weekend? CFSLU is hosting and it'll all happen sometime in the morning.

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WOD for Monday 1/28

STRENGTH

back squat 3x10

15 minute limit. Squat as deep as you can keep your back straight.

CONDITIONING

10-to-1 for time:
kettlebell clean and press
situp

Use a weight appropriate for your pressing strength. Attempt strict situps, allowing your body to come to a complete rest over the ab-mat. Post back squat and time to whiteboard.

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Did you know we have a youtube page? We're starting a handful of different series, starting with our exercise library.

What would you like to see?

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FCF presents... Guardian Krav Maga

The inaugural class of Guardian Krav Maga this Saturday 12:00pm at Foundation Athletics/CrossFit SLU.

click to embiggen the badassery

The official hand-to-hand combat system of the Israeli Defense Forces Krav Maga was born out of mob violence and Nazi aggression at the onset of World War II. And similar to CrossFit's methodology, it is continually tested in the real world: on the battlefield and in the streets. It is also the preferred system for the U.S. Military and other law enforcement personnel.

Krav Maga is a reality-based self-defense system; it's not a traditional martial art- no katas, no rituals, no nonsense. Krav uses simple principles and instinctive movements designed to teach real self-defense in the shortest possible time. Our students learn to defend against strikes, chokes, grabs, as well as weapons such as guns, knives and sticks, both against individual attackers and groups. We teach people to function during the stress and shock of a sudden, violent encounter.

Classes will be held at Foundation Athletics, most Saturdays, at 12:00pm. $15 per class, pay as you go. Train when you can, donʼt if you canʼt.

Know what the best part about making the first class is? Itʼs everyoneʼs first class! Come 15-20 minutes early for registration and waivers. Youʼll need groin protection real soon- if you donʼt have it for the Day 1 itʼll be okay, but by class three youʼll definitely want it. (That includes you ladies, seriously.) 

Questions? Shoot an email. Full scale launch of Guardian Krav Maga coming soon!

contact:
Adam Wenzel
KMG Certified
adam@foundationcrossfit.com

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WOD

establish within 12 minutes:
press 1RM

establish within 12 minutes:
push press 3RM

establish within 12 minutes:
push jerk 5RM

compare to 2010OCT12. Post results to whiteboard.

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You guys have been hankering for our next nutrition challenge and we have some concrete details to share!

Gear up for summer by participating in our five-week (5/21-6/23) Eat Better to Live Better nutrition challenge.

An informational session held at Foundation Athletics at 12:00pm, Saturday the 5/19. A potluck will follow.

Learn more about the challenge and the guidelines, and ask questions. The interested will also have the opportunity to officially register ($35) then and there and take your optional "before" photo. Don't worry, the info session is completely free and everyone is welcome to join. Additional details to come.

If you're interested and want to be placed on our shortlist, please email challenge@foundationcrossfit.com

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Run Club/Run Class/Barbell Class?

AW front and center

While we prep for the next running program, who would be up for a Foundation CrossFit Run club/class? We could meet once or twice a week- and for those who who rather lift at that time, a Barbell class at the gym.

Good idea? Let us know!

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WOD

within 25 minutes establish a 3RM front squat.

then

5 rounds of:
5 squat clean & jerks
50m sprint

Choose a doable barbell load where you are smooth and speedy. Also: SPRINT! Your rest is as long as it takes to walk the 50m back to your barbell. Post loads used to the whiteboard!

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Ten Things We've Learned About Squats - Charles Poliquin

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Ever try this?

AW and Amy C

Running with eyes closed (and guided by a partner) can help fine-tune your perception of your technique.

Who's ready for the next Running/Endurance program?

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WOD

establish within 15 minutes:
a heavy 5-rep good morning

then

"S2OK2E"

for time:
10 shoulder-to-overhead
20 knees-to-elbows
15 shoulder-to-overhead
30 knees-to-elbows
20 shoulder-to-overhead
40 knees-to-elbows
25 shoulder-to-overhead
50 knees-to-elbows

Shoulder-to-overhead can be a press, push press, push jerk, split jerk, rack jerk, snatch balance, etc. Post results to whiteboard.

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Sometimes It Is Hard - Whole 9

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The 2012 Holiday Party

Mark your calendars for January 28th. Details tomorrow!

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WOD

"GYMNASTICS GONE BAD"

3 rounds for max effort and quality.

1-minute rounds of:

• chest-to-deck hollow body
• back bridge
• upper-arm support
• handstand
• top-of-pullup

compare to 09NOV2011. Post experience to comments!

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Check out the awesome new redesign of CrossFit Endurance.

Who's ready for some running?

The continuation of the FCF Running Program could be happening soon. There are some cool fun runs and adventure races coming up soon... any takers for the program?

If so, what days and times would be the hot ticket to hold the classes?

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Week 5 Newletter

Brought to you by Paleo Rx

View/download here.

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WOD

"DIANE"

21-15-9 reps for time:

deadlift, 100/60kg

handstand pushup

compare to 11MAY2011. Is your back stronger? HSPU easier?

Post time to comments.

("FIGHT GONE BAD" tomorrow!)

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Your AW's Moment of Zen:

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Rate These Racks!

Rack positions, that is.

An ideal rack means high elbows. 

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WOD

1RM clean

(It may be power or squat clean.)

compare to 20JAN2010 or 29DEC2010. Post results to comments!

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Mrs. M shared this walnut pesto recipe from Everyday Paleo during the 30-Day Journaling Challenge.  It is so easy to make, versatile and stores really well.  You can try freezing it in ice cubes and use a couple at a time as a stir fry topping, over chicken or in a pseudo pasta dish with spaghetti squash.

Walnut Pesto Sauce

4 oz fresh basil (3 ½ cups)

1 cup walnut halves and pieces

6 garlic cloves

1 cup olive oil

1 tsp sea salt

Juice from ½ a lemon

In a food processor, blender or magic bullet, add the walnuts, garlic, sea salt, and olive oil.  Process until smooth.  Add the basil and lemon juice and process again until smooth.

Easy peasy lemon squeezy.

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Snow?

Even though the weekend teased summer, don't forget it gets cold too!

Spring Season: Day 1

Don't fret- that just means it's time to hit the mountains for some spring skiing/snowboarding! Crystal Mountain is awesome when precipitation hits Seattle. Thursday's going to have some freshies!

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WOD

3 rounds for max reps:

1-minute stations of

• slam ball, 20/10#
• kettlebell sumo deadlift high-pull, 24/16kg
• pullup
• hand-release pushup

SupeRx = 30/20# slam ball, 32/20kg kb sdhp, c2b pullup, and hr pushup is in a true gymnastics plank.

Who likes slam ball?! Post results to comments.

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The Most Interesting Man in the World discusses The Gym:



(via Margo)

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Do work

Work means moving a a large load, a long distance as efficiently as possible.

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WOD

"OVER THE HILL"

as many hills as possible in 20 minutes carrying odd-objects.

• Chuck Norris 120/90 lbs
• HULK 80/60 lbs
• Juggernaut 60/40 lbs
• Wolverine 40/30 lbs
• Spider(wo)man 30/20 lbs

Stay within a weight group the entire time!

Post results to comments!

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CrossFit Games History:

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Presses and K2E

Tomorrow is AW's birthday!

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WOD

for time:
75 presses, 45/25kg

You will perform 10 knees-to-elbows every time the bar leaves the overhead or rack position.

Post results to comments!

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Excited for the announcement of the first CrossFit Games Open? It was supposed to be announced at 5pm, but apparently they've been experiencing technical difficulties for hours.

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"Legs, Hips, Arms, Arms, Hips, Legs"

What's your 3-stroke max wattage?

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WOD

"CHRISTINE"

3 rounds for time:
500m row
12 deadlifts, BW/.7BW
21 box jumps, 24/20"

SupeRx = 1.5BW/BW deadlift, 30/24" box jump.

compare to 13AUG2010.

results here.

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Your Moment of Zen:

DO NOTHING FOR 2 MINUTES.

Holiday Party!

This Saturday the 8th at 12pm we will be holding our annual Holiday Party here at the gym. We'll have some food on hand, but you already know we do potluck-style: bring something tasty to share and some drinks to drink. We'll also have some gift bags to raffle for some lucky athletes.

Cheesecake, mothersuckahs

We will have a drawing for some gift bags as well as running a white elephant gift exchange. If you'd like to participate you can rewrap a gift or buy something around $20.

Tony will be doing snowboard handstands all day.

The gym will also be tricked out with games! TVs with PS3's Move and XBox360's Kinect, and well as Bananagrams. We're doing it big!

Then later that evening we'll be heading over to Club Motor to cheer on Nate as he once again dons the persona of The King at the 2011 Elvis Invitationals. More info here.

I want to say "knees out"

RSVP on the whiteboard!

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WOD

"MARY"

as many rounds as possible in 20 minutes:

5 handstand pushups

10 pistols

15 pullups

compare to 05OCT2010.

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Are you signed up yet for the Warrior Dash this year?

Nasty Dudes

"Follow the Dream!"

Darryl and Joe

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WOD

"NASTY GIRLS"

3 rounds for time:
50 squats
7 muscle ups
10 hang power cleans, 60kg

congrats to Arnie for getting his first muscle-up today!

compare to 20APR2010.

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"Well, I’m afraid I have some bad news for you: You walk wrong.

Look, it’s not your fault. It’s your shoes. Shoes are bad. I don’t just mean stiletto heels, or cowboy boots, or tottering espadrilles, or any of the other fairly obvious foot-torture devices into which we wincingly jam our feet. I mean all shoes. Shoes hurt your feet. They change how you walk. In fact, your feet—your poor, tender, abused, ignored, maligned, misunderstood feet—are getting trounced in a war that’s been raging for roughly a thousand years: the battle of shoes versus feet."

You Walk Wrong - NY Mag

Strong & Stable

J. Evans aka T.M.I.M.I.C.

Let's breakdown good form:

• 5 points of contact: head, shoulders, hips, both heels (+5 strength)
• good arch (+4 strength, +2 stability)
• arm properly in socket (+2 mobility, +4 stability)
• palms face in (+2 stability)
• grimacing face (+10 strength, +20 awesomeness)

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WOD

for time:
500m row

Jake

compare to 28JUL2010.

You have three attempts to find your best 500m row.

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AB is currently attending (Day 2 of 3) Ido Portal's Equilibrium and Handbalancing Workshop at new affiliate CrossFit South Tacoma to better understand how we can improve another aspect of our athleticism.



Meanwhile Pao, Marg and The King will remain in charge with absolute rule at the gym.

Do not accept any of the "burgers" he may offer you.

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ps

HAPPY BIRTHDAY JEFF!

Kaizen

Bex focusing

Kaizen - Wikipedia

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WOD

for time:
30 muscle ups

compare to 02FEB2010.

Let's work on the transition. Are you seeing how other movements and body positions we practice often come up in other difficult movements? What two positions do you see within the muscle up?

AW w/ hair

These "elite" skills are all a culmination of everything that you learn everyday that you CrossFit.

Yeeeeehaw

Click to embiggen!

Adam Dirté

Pimp C

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WOD

as many rounds as possible in 8 minutes:
4 pushups
8 squat thrusts
12 squats

Squat thrusts are burpees without the pushup.

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Why Fish Oil Works Swimmingly Against Diabetes - Medical News Today

ask your trainers how many you should take daily

What does these mean kids? IT MEANS TAKE YOUR FISH OIL!

Trainers work out too

AW and TL getting it done

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WOD

"JOSH"
for time:
21 overhead squats, 44/30kg
42 pullups
15 overhead squats, 44/30kg
30 pullups
9 overhead squats, 44/30kg
18 pullups

Remember that you have homework this weekend.

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We love visitors! Elyse Umeda came into the box to spank everyone today with a time of 6 minutes and change. Wow.

Weekend Reading

Here are some interesting reads that I've wanted to share:

• Adventures in Progress ponders Will 2011 Be the Year of Minimalist Footwear? I would say that the Minimalist/Barefoot movement is definitely making an impact. Just look at the popularity of the Five Fingers and the Inov-8 230s. We have about 10 athetes wearing the Fivers and 15 people wearing the Inov-8s (including your trainers) and everyone LOVES how they feel. I've also recommended Onitsuka Tigers and of course the Converse Chuck Taylors. I've also previously mentioned the upcoming Vibram + Merrell collaboration. Shoes matter.

• Speaking of which CrossFit Inpulse (AL) asks "Why Chucks?". Answer: because they're awesome. By the way there's a ridiculous sale for Converse Chuck Taylors going on here.

• Lastly, here's a post from Lifehacker for all you thinkers: Top 10 Ways Your Brain is Sabotaging You (and How to Beat It).