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.

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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

Mobility Classes!

Starting next week, we will be adding a mobility class to the schedule on Thursday 7:00am and again on Friday 6:30pm. Both CrossFit and Mobility will run at the same time.

Tommy C and James W

Whether you have been a CrossFit athlete for a month or for years, you know what it feels like to have your performance limited by restrictions in mobility, flexibility, and improper movement patterns. Often we get so focused on strength and conditioning that our mobility and stretching work gets put last on the priority list. Pretty soon you start to plateau because you must can’t lock that heavy weight out overhead because of shoulder and upper back immobility, or you skip the overhead squats because there is just no way you can get into that position.

It’s time for all of that to change.

Here is what the mobility class will offer you. We will:

• Focus on recovering and preventing tight and sore muscles
• Identify chronic areas of immobility and develop strategies for joint and tissue function recovery
• Improve your movement patterns
• Increase blood flow and circulation
• Develop body awareness and improve position and movement pattern awareness

Amy C

The class will be programmed off of four general categories:

1. Current Gym Programming - Quads are sore from squatting every damn day? Having trouble sitting down? We can help recover tissues during Volume and Max weeks. We'll focus on better motions on Skill and Deload weeks.
2. Upcoming Gym Programming - Oh, we are testing our max clean and jerk next week? Would you like some tools to fix that broken overhead position so you can set more personal records? Tools that you can take on your own?
3. Individual Limitations - What’s that you say? You skip class every time you see snatch on the blog because your immobility and dysfunctional movement patterns stop you from even visualizing a proper snatch? We can help.

Hit up the class before the workout, come by after your workout, or use it as a stand-alone class!

This first month of these specialty classes will not count towards your membership, so come try it out! After that, it will count against your weekly class allotment.

Contact leslie@foundationcrossfit.com or jared@foundationcrossfit.com with questions!

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.

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WOD for Champagne Friday 10/18

"DT"

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 71/50kg

Compare to 15AUG2013. Post time to whiteboard/comments/Cody.

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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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Still Still Rings

Leslie B, Blair S, Amy C, Daisy

Next week be prepared to finish out our still ring work with a 25-element routine!

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WOD for Tuesday 7/29

STRENGTH

play with still rings for 15 minutes

CONDITIONING

5 rounds for time:
12 hang power cleans
400m run
12 toes-to-bar

Post time and bar load to whiteboard/comments/Cody.

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The Other Side of the CrossFit Rx Fallacy - Tabata Times

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The Open is Over!

Leslie and Amy

Dietary restrictions are OVER!

Tonight's CGO 13.5 Throwdown at SLU will be a potluck after. Alternatively, I don't feel like cooking, so bring cash and let's get some pizza!

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WOD for Donut Friday 4/5

"CHRISTINE"

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

Compare to 19APR2012. Post time to whiteboard.

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#AwesomeYear

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WOD for Tuesday 1/29

STRENGTH

snatch balance 15 x 1

CONDITIONING


max reps in 20 minutes:
1 burpee box jump
2 front lunges
3 burpee box jump
4 front lunges
5 burpee box jump
6 front lunges
7 burpee box jump
8 front lunges
9 burpee box jump
10 front lunges
etc...

Choose your own challenges: how high is your box? Do you need to front rack a moderately-loaded bar, or do you need a heavy pair of kettlebells?

Post results to whiteboard.


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Use a slow cooker? Eat paleo? Try http://paleopot.com/ (via Amy C)

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How's Your Body Line?

Gina and Amy

Body line: ankles, knees, hips, ribcage, shoulders, elbows and wrists in line.

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WOD

A.
play with handstands for 20 minutes.

See if you can get a proper freestanding handstand. Otherwise work on your progressions: cast wall walks, Gatherings, etc.

B.
8 rounds:
200m run
20 senders
20 landmine twists

Not for time. Unlike last week, the volume on the senders is controlled. Challenge yourself with higher, more consistent heights. Start with a bar for the landmine twists. Up the weight accordingly, but make sure it's executed properly.

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Japan's Ninjas Headed For Extinction - BBC (via Coleena S)

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AMY COTLOW would like you to vote for us!

Happy birthday buddy!

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WOD

hang snatch 8x3
(rest 60 seconds between each set)

then

HAPPY BIRTHDAY AMY

as many rounds as possible in 20 minutes:

1 100' bear crawl
9 "mountain booty" pushups
8 power cleans, 60/45kg
5 split jerks, 60/45kg
27 double unders

Post score to whiteboard.

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Look who's been nominated for King 5's Best of:

http://best.king5.com/foundation-crossfit/biz/627721

(;

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Locked out and overhead

Jessica and Amy

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WOD

for time:
40 overhead lunges, 25/15kg
200m run
40 burpees
200m run
40 hang snatches, 30/20kg
200m run
40 slapping pushups
200m run
40 double unders
200m run

Post time to whiteboard.

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suppleleopard.com

Anyone want to get in on a presale?

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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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Where's [Waldo]

Click to enlarge!

Can you find Leslie, Jeremiah, Sheena, and Amy C?

Hint: one is in the top photo taken in February, and three are in the bottom one taken this past weekend.

Ever think about getting a Level 1 Certification?

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WOD

9-7-5 reps for time:
muscle-up
clean & jerk

Choose an appropriate weight for the clean & jerk. Compare and contrast to 29AUG2011. Post time to comments.

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Joni & Amy

Anyone else close to their first pullup/muscle-up?

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WOD

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

compare to 27AUG2010. Post time to comments!

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You know how we tell everyone to take their shoes off if you're not wearing lifting shoes or Converse Chuck Taylors? Here's one reason why...

"Why Weightlifting Shoes?" - Andrew Charniga Jr., Sportivny Press

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"Flexiabilities" & "Stremf"

It takes an incredible amount of both to achieve a position like Amy:

Notice how her legs are locked, the spine can go into a heavy arch (but not lordosis, or "ghetto booty"), ear is covered by the arms, and the weight is in the heel of the palm of the hand.

Legit.

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WOD

"GYMNASTICS GONE BAD"

3 rounds for max quality.

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

compare to 09MAR2011. Post experience to comments!

We'll have a video out soon. How'd did you do in comparison- have you improved on these skills?

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Are Crunches Worth the Effort? - The New York Times (via Will L.)

With our methodology, we prefer a.) movements that cover full of motion b.) exercises that cover large groups of muscles c.) doing work (load x distance/time) better and faster.

A crunch doesn't do as much as a full ROM situp or knees-to-elbows, focuses on a small group of musculature, nor does it allow the tension provides by isometric movements like hollow bodies and L-sits.

So I say no, crunches aren't worth the effort for OUR goals.

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Brush Your Hips

Amy

In a proper snatch, the bar will "brush" the hips on the way up overhead.

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WOD

CrossFit Games Open 11.1

as many rounds as possible in 15 minutes:
30 double unders
15 ground-to-overhead, 35/25kg

compare to 18MAR2011.

Did you kill it? Post results to comments!

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

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