FCF Athlete of the Month is...

Gavian has been a hard working athlete since he entered our gym late 2013. He's become April's Athlete of the Month because of his eagerness to work, and for the fun he has in class!

Gavian W yoking

How did you find CrossFit?

I had a gym membership and a regular appointment with a personal trainer but there wasn't the community aspect to it that I was used to from doing team spots. CrossFit had a reputation of being a fun, open, encouraging community an that is what drew me to it.

How long have you been working out with FCF?

Since October 2013 with a nice gradual ramp up in frequency.

What class time do you frequent?

7:30 PM usually but I like to get in earlier if I can. All the classes are awesome but 7:30 seems to be the serious getting it done class!

Do you have a favorite CrossFit exercise? Least favorite?

Squats are awesome because I can do them, burpees suck because burpees suck.

What keeps you coming back to the gym?

I was coming to lose weight, now I go to move weight. Ha! I like the atmosphere, it's fun, and I feel great afterwards no matter how dirty the work out was. One thing I like is that I only have to focus on showing up - everything else is taken care of once I get there.

Any outside-the-gym activities?

Running, biking, Paleo.

Favorite motivational quote?

“Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other opinions drown your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.” - Steve Jobs

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Upcoming Events:

• Saturday 4/12. Lululemon Salute the Studio: HellaFit at CrossFit SLU. 10am.
• 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

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WOD for Champagne Friday 4/11

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"

Post score to whiteboard/the Cody app.

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The Newest Class

the graduating class of November 2013!

REGISTER HERE for VERSUS (our inter-gym throw down between FCF and CFSLU) on Sunday 11/24 at Foundation CrossFit. This registration closes Monday at 11:59pm. Don't miss your chance to represent your gym!

Remember that we are still running a food drive and FCF is getting killed! CFSLU already filled up one entire box- where are you guys at?

The gym that donates the most will get an advantage at VERSUS II: Electric Boogaloo!

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WOD for Deload Week Monday 11/17

STRENGTH

back squat 5x3

CONDITIONING

as many reps as possible in 20 minutes:
30 ab-mat situps
400m suitcase carry, 24/16kg
50 double unders

Post results to whiteboard/Cody.

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Comp Ex: Group A testing schedule has been posted on Cody and on Facebook.
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NANNY. Get it?

Some of you may already know, but there was another amazing event last weekend and we had a handful of both FCF and CFSLU athletes participate at WODfest 2013.

• Team Moonboots (37th Place): Amy C, Sarah M, Colin B, and Ryan S
• Team CrossFit SLU (45th place): Kristina B, Vicky O, Mario H, and Erik K
• and finishing in 10th for the Men's Masters: David Q

DQ

ALSO: Guess which two just joined the muscle-up club?

Congrats Jason R and Kevin W!

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WOD for Champagne Friday 8/9

"NANCY"

5 rounds for time:
400m run
15 OHS, 45/30kg

OR

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

then

"PUKIE BREWSTER"

150 burpees for time

Compare to 18JUL2013. Post results to whiteboard/comments/Cody.
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Let The Games Begin - CrossFit Games

Which non-CrossFit athlete would you like to see compete at the CrossFit Games?

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A New Set of FOUNDATIONS Graduates

Congratulations to the Graduating Class of January 2013!

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WOD for 2/11

STRENGTH

front squat 3x10

CONDITIONING

"GRACE"

for time:
30 clean & jerks, 61/45kg

Compare to 20JUL2012. Post results to whiteboard.

Alternatively, if you've done GRACE more than thrice then I'd like to challenge you to do 30 C&J with about 60% of your 1RM C&J.

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How Much Caffeine is Too Much - io9

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Another Lady Joins the Club

After hitting the 1st, she did a 2nd, 3rd, then 4th! Who's next?

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WOD for Thursday 12/27

STRENGTH

play with the front lever for 15 minutes

CONDITIONING

5 rounds:
max L-sit
3 front lever negatives
7 box jumps
10 situps
max handstand

MOBILITY

- psoas
- lower legs

Choose a challenging , but doable, box jump height and handstand variation. Front lever negatives should be at least 3 seconds. You can also increase the difficulty of your situp with load.

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Pulling Technique in Weightlifting: The Triple Extension vs. The flat-footed/"Catapult" - Waxman's Gym

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#OccupyStrength Seattle

The #HELLABUFF Squad

Huge congrats are in order: Kristina B, Cheryl C, Blair S, Sheena C, Robyn S, Kristin F, Paolo S, Andrew B, Mario H, Jake V, Kevin B, Mark B, and Eric P all participated at the #OccupyStrength event at CrossFit Advantage on Saturday. The event consisted of a CrossFit Football Total (1-rep power clean, back squat, bench press, and deadlift) and a firebreathing met-con. So many personal records, it's ridiculous.

results

To those who came out to support us: Dna D, Heather S, Christine E, Jo C, Jo K, Zeb H, Tony L, AJ H, Varsha S, Amy K, Amy C, Mandy B, Mu-Jeung Y, Orin F, the guys at RCF and, of course, Sandi Pants P! You were instrumental to our success and we showed everyone that we've got an awesome set of athletes. Not to forget, it was great seeing (and making) friends in the CrossFit community at large!

Check out the photos here.

Official results here.

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WOD

A.
within 15 minutes:
press 3x5

B.
Pendlay row 3x8

C.
21-15-9 reps for time:
power clean, 61/45kg
handstand pushup

Post results to whiteboard!

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Too Cold To Run? - CrossFit Journal

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What a party!

This weekend's celebration for CrossFit SLU's 1st Year was amazing.

A big thank you to everyone who helped us get to this point! A special thanks goes to KB and the committee for planning and coordinating the event, as well as the FCF/CFSLU staff.

We hope you enjoyed the festivities. Now onward to more journeys! FCF's got BIG surprises in store...

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WOD

back squat 3x5

then

10-to-1 for time:
push press, 35/25kg
box jump, 30/24"

Post results to whiteboard!

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Start tallying up your workouts in your journals. We're starting some special clubs dependent on how many workouts you've completed at our gyms!

Also: report any of the following benchmarks you may written down that were performed in the gym as Rx:

• ANGIE
• ANNIE
• CINDY
• DIANE
• ELIZABETH
• GRACE
• HELEN
• ISABEL
• KAREN
• FILTHY FIFTIES
• FIGHT GONE BAD
• TABATA THIS
• SNATCH 1RM
• CLEAN & JERK 1RM
• BACK SQUAT 1RM
• (Strict) PRESS 1RM
• DEADLIFT 1RM
• 500m ROW

We'll have more for leaderboards as they're put up! Thanks!

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DT

Sam H was the last one mobilizing post-"CINDY" so she kindly let us take her grad picture

This past Saturday we had 20-something people graduate out of FOUNDATIONS! You've noticed some newer faces in the gym, so don't be afraid to introduce yourselves.

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WOD

"DT"

5 rounds for time:
12 deadlifts, 71/50kg
9 hang power cleans, 71/50kg
6 push jerks, 71/50kg

compare to 25MAR2011. Post time to whiteboard.

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Top 10 Moments from the CrossFit Reebok Games - Shape

Is this a good thing or bad thing?

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CH 35

The man, the myth: Chris Haddad

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WOD

EMOM for 8 minutes:
3 clean pulls

then

"CH 35"

3 rounds for max total reps:
slam ball, 30/20#
Fluid-style kettlebell swing, 24/16kg
wall ball, 20/14#
weighted situp, 5/2.5kg

Each station will go on for one minute: 50 seconds work, 10 seconds rest/rotation. Post results to whiteboard.

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Congrats to Tyr S (and Mike S) for getting their CrossFit Level 1's this past weekend!

rocking Foundation Athletics, Rocket CrossFit respectively

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Megan's First Climb, Jeff's Mullet

Look how high Megan went up! She completed her first legit rope climb! And so did Jill at CFSLU!

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WOD

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

compare to 30MAR2011.

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an aerodynamic haircut

25 Years ago this past Sunday our own Jeff P became the 3rd American ever to win a stage in the Tour de France (Jeff won the final stage on the Champs-Élysées).

Jeff was part of Team 7-Eleven:

Up front and center

He also loved throwing First Pitches and Hammer pants:

He's off to London to watch his wife Jo compete in the Olympics! Brian T. and Lee D. are also in London representing the gym!

Watch the 2012 Summer Games starting today!

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Looking for something to do this weekend? Colin is putting together a quick and easy obstacle run this Sunday at noon! DETAILS HERE.

Seattle Voodoo

a new Voodude: Ben B making the catch!

"Just an update on Ultimate Frisbee: Last weekend, I attended a tryout tournament in Vancouver, CA with Voodoo, a Seattle team. I played incredibly well, earning a roster spot! In fact I played so well, the coach pulled me aside after the tournament to let me know I definitely earned a spot with my play.

Thank you for helping me build the fitness and mental toughness to make it through tryouts! Also, around June 28th, Voodoo will be scrimmaging the Australian national team in Seattle before they go on to the World Championship in Japan this summer. I'll let you all know when it is, if you are interested in watching."

- Ben B.

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WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 23APR2012. Post time to whiteboard!

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"DIANE" standards:

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"The Champ Is Here"

From Jeff P:

Foundation has its newest National Champion as of today! 

Jo just captured the National Champion Omnium title in Invercargill on the South Island of New Zealand. This is one of the first big steps on the long road to securing the opportunity to represent New Zealand in her third Olympic games in London next summer. The omnium is a new track cycling event for the London Olympics and consists of six different events contested over a two day period – rider with the lowest points total from the sum of all their placings wins. It is the decathlon of cycling and the winner can claim the title of top cycling athlete. 

Jo took no chances and dominated the competition by winning 5 of the 6 individual events enroute to the title. She credits all of the squats and deadlifts, box jumps and burpees at Foundation with making her stronger than she has ever been. Burpees Rule!! She is ready to take this challenge on.

Thanks as always for all the great guidance and coaching. She is obsessed with Olympic lifts at the moment. I have to remind her once in a while she is an Olympic cyclist not an Olympic lifter but that hardly even slows her down.

The cool thing about this Championship for her was that except for just a few days before all the preparation was done on the road, on ergs and in the gym – very little on the track. She posted her second fastest times ever in each of the timed events – the flying lap, 3K pursuit and 500. She is pretty excited about where she will land with some more specific training if she is going that already. Thanks Foundation!

Check out these links!
http://www.voxy.co.nz/sport/gate-kiesanowski-lead-way-velodrome/5/104742 http://www.stuff.co.nz/sport/other-sports/5817780/Gates-and-Kiesanowski-win-at-omnium-champs

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WOD

for time:
run to the other gym (Foundation CrossFit / Foundation Athletics) and write your name on the whiteboard. Then run back.

Simple route from FCF to FA:
- 11th to Pike
- Pike to Boren
- Boren to Fairview
- Fairview to Harrison
- then reverse!

Fun route from FCF to FA:
- 11th to Pike
- Pike to Broadway
- Broadway to Denny
- Denny to Fairview
- Fairview to Harrison
- then reverse!

Post time to comments!

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Time to think about dressing up!

It's that time of the year to workout and be festive (see: eat and drink) ALL WHILE IN A COSTUME!

On Friday the 28th at 7:30 all those dressed up will do a special Hallow's Eve workout and at 8:30pm we'll eat and drink the night away (or until we kick everyone out!)

It's potluck-style (as always) so bring a dish to share. BYOB too!

 Also I'm pretty sure we'll have some mini-contests for prizes. Friends, family, and fellow CrossFitters: ALL GUESTS WELCOME!

facebook event page here.

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The Inaugural WOD

We ran the Inaugural WOD (or baptism if you think about all the sweat) at Foundation Athletics this past Saturday.

Big thanks to all those who came out: Arnnie, Jake A, Danny, Sandi, BCS, Tyr, Rhino, Lillian, Lee T, Rachel J, Sheena, Max, Kristina, Victor, Mark B, Paul, Karen, Jeff P, Nate A, Cheryl, Aimee P, Mandy, Garit, David H, Colin, AW and Tony!

Remember that all current members have access to our new gym for free during the month of October. Come by and play with the new space and the new toys! RSVP with a quick email to info@foundationSLU.com.

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WOD

thruster 5-5-3-3-1-1-1

You have seven sets to find a 1RM thruster (full squat to an overhead lockout)

Post results to comments!

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Another project for the gym? 

http://en.wikipedia.org/wiki/Campus_board

What other activities would you want to see more of in CrossFit? Climbing skills? Ninja Warrior skills? How about slack line skills?

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Oh-Lifting

Blair was CrossFit Olympic Lifting certified two weekends ago at CrossFit Marysville.

BCS, Sage, Erin

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WOD

as many rounds as possible in 15 minutes:
5 deadlifts, 120/70kg
25 situps
470m run

It's heavy! protect your back by engaging everything there:

• Shoulders packed? Chest up!
• Lats? Pinch your armpits closed!
• Low back? GHETTO BOOTY!
• Feel your butt and hamstrings fire off at the top please!

A lap around our block is 470 meters. Post results to comments!

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Seasons are changing and so are daylight hours. How are you resting? More specifically, how are you sleeping?

Speaking of BCS, let's check out this highly informative Sleepy Saturday's - Circadian Rhythm from our Paleo Rx nutrition challenge.

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Zeb & Rhino

Can you find the two FCFers?

Congratulations to Zeb and Ryan (O.) for attending and completing their CrossFit Level 1 Certifications this past weekend down at CrossFit X Factor in Portland, OR.

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WOD

split/push jerk 1RM

Post results to comments or BTWB.

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Orin, Max and I are making some jerk boxes, but it takes forever!



Hopefully you'll have them sooner than later...

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Muscle-ups & Pullups

Three badass accomplishments:

1. Aimee P. joined the FCF Pullup Club
2. Todd G. cemented his place in the FCF Muscle-Up Club with an awesome kip
3. Joe beat out Herman for his first quasi-strict muscle-up

Time to work on some more Cuban Presses, eh?

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WOD

3 rounds for time:

15 shoulder-to-overhead, 60/40kg

50 double unders

Post time to comments!

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"Shop Smart. Eat smart. Mistakes we make when shopping." - RobbWolf.com

Regardless if you eat strictly Paleo, you can apply these two important rules to your shopping.

Bonus video:

The article features a video about Seattle!

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Welcome new graduates!

Foundations - April 2011

Congratulations to the April athletes! Time to fold yourselves into the normal classes.

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WOD

1RM push/split jerk

Post results to comments!

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The next nutrition challenge is upon us...

Full details tomorrow!

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#Boom

(courtesy of Scott, owner of Stone Way CrossFit)

DANG.

I have no idea what you guys have been drinking, but there's been a butt ton of accomplishments.

Darce Maul aka Darce Vader aka Das Boot (#1) bka Darcia just got her first kipping pullup today.

Actually, she did about 3 in a row multiple times for camera shots.

Not satisfied until he accomplished something epic, Corey asked "How do I do a muscle-up?"

Literally after 2 pullups, learning the false-grip, 6 transitions and 2 dips, Mr. VanWoert muscled himself up on tope of some rings. Tubular.

I'm not sure if we've said it recently, but we're very, very proud to be your trainers. You've impressed us from day one and never stop. Keep it going!

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WOD

for time:

200 single skips

10 snatches, 40/25kg

200 single skips

8 snatches, 40/25kg

200 single skips

6 snatches, 40/25kg

200 single skips

4 snatches, 40/25kg

200 single skips

2 snatches, 40/25kg

200 single skips

How were the single skips in comparison to the double unders we normally program? Love 'em? Hate 'em?

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The CrossFit Games Open WOD 11.5 will be held this Saturday at 1:45pm. Bring your game face.

Do Something Reel

Interested in the food revolution?  Check out the Whole Foods Market Do Something Reel Film Festival this weekend at Central Cinema.  There are several interesting documentaries to choose from.  And while you're there, chow down on one of their tasty paleo entrees!

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WOD

for max load:
3RM back squat

compare to 06JUL2010.

Post results to comments!

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What's the Single Best Exercise - The NY Times

The butterfly stroke? The burpee? Brisk walking? Squats? Stair runs? The muscle-up? (I obviously agree with Dr. Phillips!)

FCFMUC's 1st Lady

A huge congratulations goes out to Sheena, Zeb, Elliot W, C. Meter, and Nathaniel for all getting their muscle-ups these past four days! Something's working!

Sheena & Zeb post ring-conquering

Into the Mix

Another month done, another Foundations group graduated!

"I <3 Cindy"

Say hello and introduce yourself to the newest collection of amazing athletes.

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5 rounds for max reps:
front squat, 60/40kg
knees-to-elbows

Your score is the total squats over the total k2e.

compare to 11JAN2010 or 17NOV2009.

Post results and experience to comments!

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Do you guys ever look back at the archives? Seeing the progression of athletes and the gym is a huge inspiration.

• October 27, 2010
• March 18th, 2010
• November 24th, 2009
• March 21, 2009
• October 30, 2008
• March 16, 2008

Become stronger and mentally tougher everyday- push hard, make progress and set up your future for success.

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