Moonboots speaks for all of us: our awesome staff hope that you and yours had an amazing holiday break- whether you are permanent part of the gym fan or not, we hope this past week has been relaxing and fun.
Showing posts with label Annie. Show all posts
Showing posts with label Annie. Show all posts
Thursday, December 26, 2013
Merry Christmas!
Or rather, a merry BELATED Christmas!
Moonboots speaks for all of us: our awesome staff hope that you and yours had an amazing holiday break- whether you are permanent part of the gym fan or not, we hope this past week has been relaxing and fun.
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WOD for Thursday 12/26
STRENGTH
overhead squat 5x3
CONDITIONING
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
Post time to whiteboard/journal/the Cody app.
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Weak For a Week - CrossFit Journal
It's true! And you're in the middle of it right now.
Moonboots speaks for all of us: our awesome staff hope that you and yours had an amazing holiday break- whether you are permanent part of the gym fan or not, we hope this past week has been relaxing and fun.
Friday, August 9, 2013
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.
ALSO: Guess which two just joined the muscle-up club?
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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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- 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!
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.
Let The Games Begin - CrossFit Games
Which non-CrossFit athlete would you like to see compete at the CrossFit Games?
Friday, July 19, 2013
Bittersweet
Even though we move to greener pastures it'll be bittersweet to leave the home we've had since October 2009.
WOD for Farewell Friday 7/19
"NANCY"
5 rounds for time:
400m run
15 overhead squat, 45/30kg
OR
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
then
"PUKIE BREWSTER"
150 burpees for time
Compare NANCY to 13FEB2012, ANNIE to 16APR2013, and PUKIE BREWSTER to 31MAY2011. Post results to whiteboard/comments/Cody.
Saturday is your last chance to see the FCF 3.0 (1422 11th Ave) space before we finally vacate it forever on Sunday.
Any and all help would be appreciated as we finalize our move this weekend. Get in contact with us if you want to help!
Monday, January 7, 2013
SEAHAWKS defeat the REDSKINS
Seahawks 24, Redskins 14.
WOD for Monday 1/7
STRENGTH
back squat 3x10
CONDITIONING
"GRANNIE"
for time:
5 clean & jerks, 60/45kg
50 double unders
50 situps
5 clean & jerks, 60/45kg
40 double unders
40 situps
5 clean & jerks, 60/45kg
30 double unders
30 situps
5 clean & jerks, 60/45kg
20 double unders
20 situps
5 clean & jerks, 60/45kg
10 double unders
10 situps
5 clean & jerks, 60/45kg
"ANNIE" interlaced with "GRACE"? Why not? Power can take you through the workout quickly, but so can technique and patience. The latter also allows you to continue to workout another day.
Post time to whiteboard.
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Friday, December 7, 2012
Earn Your Weekend: KAREN, ANNIE, and AirDyne
Melissa F M and JP G
WOD
1.
"KAREN"
for time:
150 wall ball, 20/14# to a 10/9' target
Compare to 10OCT2012. Time limit: 10 minutes. Rest 3 minutes, then
2.
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
Compare to 07NOV2012. Time limit: 10 minutes. May use anchors. Ab-mat optional. Rest 3 minutes, then
3.
2 minutes max calories on AirDyne
Compare to 22OCT2012. All out max effort.
Mmm... May I Have Some Poison With That? - The Liftstyle Leprechan
Do you still drink beverages with things like aspartame?
See also:
- Aspartame - Wikipedia
- Aspartame Information Center - Aspartame.org
- Aspartame Controversy - Wikipedia
- Aspartame is, By Far, the Most Dangerous Substance on the Market That is Added to Foods - Mercola.com
Wednesday, November 7, 2012
Blue Wins.
Ben L, David H, Brett W, Brad M, Kristin F, Rob L, and Jake V
WOD
establish within 20 minutes:
weighted pullup 1RM
then
"ANNIE"
50-40-30-20-10 reps for time:
double unders
ab-mat situps
compare to 15AUG2012. Post pullup and "ANNIE" time to whiteboard.
Our president for the next four years: Barack Obama.
Regardless of your political views, we need to move forward, together, as a country.
Wednesday, August 15, 2012
Consider Yesterday Practice
Kelley K. demonstrates the kipping HSPU: from a completely locked out position, descend down until head completes the "triangle" with your hands. Ideally keeping a tight trunk, draw your knees toward your elbows, then aggressively explode to back into a handstand with your head through the window. BAM!
WOD
"DIAN(NI)E"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups
double unders
situps
Post time to whiteboard.
Study: Egg Yolks Almost as Bad as Smoking - Outside
Correlation doesn't equal causation!
Wednesday, June 27, 2012
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.
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!
Summer months are coming... which means colder drinks drunken!
What Causes Brain Freeze - io9
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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Friday, May 25, 2012
The Foundation Run Club Details
CrossFitter’s checklist:
Seem familar?
As CrossFitters we routinely work on the skills that elude us in order to become more proficient at them. Here's a quick quiz (answers at the end):
*Correct answers are 1. a, 2. c and d, 3. d
The Run Club starts Tuesday, May 29th! Sessions will be ongoing, Tuesdays & Thursdays at FCF, and Wednesday at SLU. The goal of run club is simple - to work on improving running skill, speed, endurance & enjoyment! How? By running, of course!
Upcoming Schedule:
Email run@foundationcrossfit.com with questions! You'll be running with Orin, Seth, Leslie and Mario!
WOD
TWO GIRLS, ONECUP GLASS CLASS
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
13 minute cutoff. Rest 5 minutes, then
"KAREN"
for time:
150 wall ball shots, 20/14# to a 10/9' target
compare to 29APR2011.
Health Benefits of Epson Salt Baths - Care2
Does anyone else supplement with Magnesium this way?
- Punish heavy weights - check ✔
- Bad-ass pull-ups - check ✔
- Sweeeet muscle-up - check ✔
- Handstand pushups all day - check ✔
- Rope climb upside down & backwards - check ✔
- Run 30 minutes at a faster than glacial pace without stopping - che... ummm... SAY WHAT?!
Scott
Seem familar?
As CrossFitters we routinely work on the skills that elude us in order to become more proficient at them. Here's a quick quiz (answers at the end):
- How do you become a more proficient at backsquatting and keep hitting backsquat PRs?
a. Buy lifting shoes
b. Look fierce when Pao, Tony or AB has a camera in their hands
c. Cook with coconut oil
d. Backsquat more often
e. None of the above - How do you develop a strong kipping pull-up?
a. Buy Inov-8 230s
b. Hydrate naturally with coconut water
c. Gummy bears!
d. Build strength in the pullup, practice the kip, put it all together and... BOOM shakalaka
e. All of the above - How do you build endurance, run faster & more efficiently?
a. Avoid running like gluten & processed carbs (unless they're really short runs)
b. Lots of pasta & carbs
c. Buy some Five Fingers, then drive to Green Lake, park your car and decide to have Mexican food instead.
d. PRACTICE RUNNING & RUN MORE OFTEN!
e. Double up on Answer 'b'.
*Correct answers are 1. a, 2. c and d, 3. d
The Run Club starts Tuesday, May 29th! Sessions will be ongoing, Tuesdays & Thursdays at FCF, and Wednesday at SLU. The goal of run club is simple - to work on improving running skill, speed, endurance & enjoyment! How? By running, of course!
Upcoming Schedule:
- Tuesday 5/29: 7am, 6:30pm @ Foundation CrossFit
- Wednesday 5/30: 7am, 6:30pm @ Foundation Athletics
- Thursday 5/31: 7am @ Foundation CrossFit
- more to come!
Email run@foundationcrossfit.com with questions! You'll be running with Orin, Seth, Leslie and Mario!
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WOD
TWO GIRLS, ONE
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
13 minute cutoff. Rest 5 minutes, then
"KAREN"
for time:
150 wall ball shots, 20/14# to a 10/9' target
compare to 29APR2011.
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Health Benefits of Epson Salt Baths - Care2
Does anyone else supplement with Magnesium this way?
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Friday, April 13, 2012
2012 European Weightlifting Championships
Need something to watch this weekend? Here are the 77kg men!
(via All Things Gym)
Snatch:
Clean & Jerk:
WOD
Runny Bass Ackwards "ANNIE"
10(1)-20(2)-30(3)-40(4)-50(5) reps for time:
double unders
situps
(100m run)
Do 10 du, then 10 situps, then run 100m... 20 du, 20 situps, run 200m, etc.
Post results to whiteboard!
86 Year-Old-Gymnast Put Us All to Shame - The Mary Sue
(via All Things Gym)
Snatch:
Clean & Jerk:
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WOD
Runny Bass Ackwards "ANNIE"
10(1)-20(2)-30(3)-40(4)-50(5) reps for time:
double unders
situps
(100m run)
Do 10 du, then 10 situps, then run 100m... 20 du, 20 situps, run 200m, etc.
Post results to whiteboard!
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86 Year-Old-Gymnast Put Us All to Shame - The Mary Sue
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Thursday, April 5, 2012
Floor Press Filtering System
Ben L pressing up the barbell and David H's torso
Learn anything new about bench pressing through floor pressing? Did the filter find some impurities in your form?
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WOD
"CRUSHING ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
*End every round with 5 deadlifts, 100/65kg
How does this compare to your "ANNIE" time? Post results to comments.
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The Seattle Color Run is coming May 13th and registration IS ALREADY SOLD OUT!
Who lucked out on running and getting shot up with color?
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Tuesday, March 6, 2012
Going Up
Jeff P
Jumping onto tall surfaces not only requires strong calf muscles, but quick hips to pull the feet high enough to land. Using momentum built from the arms helps too!
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WOD
for 10 minutes:
30 second handstand
30 second rest
rest 3 minutes.
every minute on the minute for 7 minutes:
3 push press
6 box jumps
9 kettlebell swings
rest 10 minutes.
1/2 "ANNIE"
25-20-15-10-5 reps for time:
double unders
situps
Competitive weights for the push press would be 60/45kg, box jump should be 30/24"+, and swings at 32/24kg. Post results to comments!
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Wrist preparation is not only a great warmup before heavy wrist use (handstands, barbell movements, etc), but great for prehabilitation/rehabilitation purposes. If your muscles are strong- that's one thing- but if the muscle, tendon, and ligaments are strong then there's no stopping you from movements like this.
Get used to our sequence and practice it in and out of the gym. There's no excuse for not practicing. Be better than yesterday!
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Thursday, February 2, 2012
The Showdown...
Musical Medicine Ball: the new Zip Zap Zop.
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WOD
"KAREN"
for time:
150 wall ball shots
10 minute limit. Rest for 4 minutes then
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
Compare and contrast to 29APR2011. Post times to comments!
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Greasing the Groove
What do you want to get better at? Pullups? The dreaded pushups? Pistols?
As Pavel says, “If you want to get good at pull ups, why not try to do… a lot of pull ups?”
Specificity + Frequent Practice = SuccessWhy does this work? When you perform strength training, your muscles gradually get more efficient at the movement. During this neurological process of becoming more efficient, it becomes easier for your muscles to repeat that movement. Hence, by doing more pullups or more pushups, you get better at doing them. This technique does not only work with bodyweight exercises either. You can easily increase your bench press or squats by incorporating the same methodology.
1) No more than 1-2 exercises at a time.
2) Perform 3-5 reps at a time with the best form possible.
3) Do 3-4 sets across the course of the day (morning, mid-day, afternoon, evening).
*** Always stop at least 1-2 reps shy of failure ***
http://www.notyouraveragefitnesstips.com/best-workout-routines/grease-the-groove-how-to-increase-pushups-increase-pull-ups
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Tuesday, January 3, 2012
Fitness Resolutions
What are your fitness goals for 2012?
The following is a list that some athletes have shared with us.
- Eating cleaner
- Becoming active again!
- Increasing lift loads
- Competing in local competitions
- Better handstands
- Beating cancer!
- Tough Mudder (whenever they schedule it)
- Marathons and 1/2 Marathons
- First pullups and first muscle-ups
- Increased mobility
- Becoming Level 1 certified
- Being in the best shape of their life
- Sleeping and resting better
- Back handsprings and standing back tucks
- Better awareness of body
- etc.
What are your goals this year? Share in comments and let's game plan a way for you to complete them successfully!
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WOD
deadlift 10x3
then
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
Be in control of the bar as you descend in the deadlift.
compare to 10OCT2011. Post load and time to comments!
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A Recipe for Simplifying Life: Ditch All the Recipes - The New York Times
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Monday, October 10, 2011
Friday, July 22, 2011
New joint preparation
Our new wrist prep/warmup series:
Ha!
WOD
deadlift 3RM
then
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
compare to 29APR2011.
Post load and time to comments!
Homework for the weekend is to watch this highly informative video of Kelly Starrett of MobilityWOD do a presentation at Google:
Doesn't it all make sense? The bit about external rotation being one of our most powerful (and therefore default) movements was very enlightening.
Ha!
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WOD
deadlift 3RM
then
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
compare to 29APR2011.
Post load and time to comments!
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Homework for the weekend is to watch this highly informative video of Kelly Starrett of MobilityWOD do a presentation at Google:
Doesn't it all make sense? The bit about external rotation being one of our most powerful (and therefore default) movements was very enlightening.
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Friday, April 29, 2011
Guess who graduates tomorrow
These tight-hip mother funkers.
Make sure you introduce yourself when they fold into the classes!
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WOD
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
and if you'd like
"KAREN"
for time:
150 wall ball shots, 20/14#
compare ANNIE to 22DEC2010 and KAREN to 27DEC2010. compare this couplet of WODs to 21JUN2010, 12MAR2010 or 19FEB2010.
Post results to comments!
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SKILL INTENSIVES ARE BACK! Every Tuesday and Thursday at 7am, 11am and 6:30pm we will be sharing more specialized techniques to enhance your skill set. These classes are open to all of our athletes and count as one of your weekly sessions! Perhaps it is time to upgrade! =)
This coming Tuesday is S&MR: Love Your Lower Extremities:
How to take care of your lower leg tissues. This class is important to those who suffer from shin splints, plantar fasciaitis, or just generally tight calves.
This coming Thursday is Fun on Gymnastics Rings:
I was asked "Other than muscle-ups, what can people do on the rings?". Answer: forward rolls, glide kips, skin-the-cat, front/back levers, iron cross development. Improving your pullup will also be covered (how to butterfly kip, false-grip pullups, etc). Gymnasts respect a full lockout on the rings!
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Wednesday, December 22, 2010
Wednesday Means New Merch!
We will be running as many classes as feasible for our trainers this holiday season. The classes are listed on our RSVP calendar, so be sure to check in. This also means we will be accepting holiday gifts for your favorite trainers and your favorite gym... wink wink, nudge nudge!
Just in time for you last-minute shoppers!
Click to enlarge:
Shirts are $20. Zip hoodies go for $50. Cash, card, check, or we can credit your account.
Get yours today!
WOD
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
compare to 21JUN2010 or 12MAR2010.
RSVP for class here.
This can be a very short WOD. Push yourself 110% through this. Earn your time.
Just in time for you last-minute shoppers!
Click to enlarge:
Indigo (adult S, M, L, XL)
Indigo (ladies S, M, L, XL)
Forest Green (adult S, M, L, XL)
Forest Green (ladies S, M, L, XL)
Cranberry Zip Hoodie (adult XS, S, M, L, XL)
Zinc Zip Hoodie (adult XS, S, M, L, XL)
Shirts are $20. Zip hoodies go for $50. Cash, card, check, or we can credit your account.
Get yours today!
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WOD
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
compare to 21JUN2010 or 12MAR2010.
RSVP for class here.
This can be a very short WOD. Push yourself 110% through this. Earn your time.
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How many double unders can you do in 2 minutes?
Friday, October 29, 2010
Little Annie Brewster
CONGRATULATIONS to the October Foundations for graduating!
WOD
"ANNIE BREWSTER"
50-40-30-20-10 reps for time:
double unders
situps
burpees
I was thinking that this was more or less of a "take it easy" kind of wod.
I'm thinking I was wrong.
Brandon of the 7am crew
some of the 10am-ers: Matthew, Sam, Ana, Cindy and Katie
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WOD
"ANNIE BREWSTER"
50-40-30-20-10 reps for time:
double unders
situps
burpees
I was thinking that this was more or less of a "take it easy" kind of wod.
I'm thinking I was wrong.
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PARTY TONIGHT!
Toshi is bringing some kegs. Let's not get too crazy now.
HAPPY HALLOWEEN WEEKEND!
Monday, June 21, 2010
LGN Challenge = Done.
[Foundation CrossFit],
I want to say thank you so much for organizing this challenge. I know you were hesitant [in running the challenge], but it has totally been a revelation for me. I thought I was eating kind of Paleo before... but I guess not! I have NEVER lost weight and made gains in the gym like this. (I have lost a bit over 10 lbs in the 7 weeks and it is still coming off slowly.) It was HARD at first, but now feels maintainable. I never would have tried this hard without the challenge, but I feel so good about myself. That is worth SO MUCH.
We can chat more later.
R
Big thanks to Margaret and Sheena for making sure this challenge went well, as well as Paolo for all of the design work.
Congratulations goes to all of the athletes who participated and saw changes, regardless of how significant or minute. You all did an awesome job and we're very proud to have witnessed your progress!
WOD
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
rest approximately 5 minutes
"KAREN"
for time:
150 wall ball shots, 20/14#
compare to 19FEB2010.
compare "ANNIE". compare "KAREN".
Make sure you guys arrive about 5 minutes early to class now. We're going to make sure that the hour that you're in the box is quality time. Class starts when it is scheduled!
I want to say thank you so much for organizing this challenge. I know you were hesitant [in running the challenge], but it has totally been a revelation for me. I thought I was eating kind of Paleo before... but I guess not! I have NEVER lost weight and made gains in the gym like this. (I have lost a bit over 10 lbs in the 7 weeks and it is still coming off slowly.) It was HARD at first, but now feels maintainable. I never would have tried this hard without the challenge, but I feel so good about myself. That is worth SO MUCH.
We can chat more later.
R
Big thanks to Margaret and Sheena for making sure this challenge went well, as well as Paolo for all of the design work.
Congratulations goes to all of the athletes who participated and saw changes, regardless of how significant or minute. You all did an awesome job and we're very proud to have witnessed your progress!
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WOD
"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps
rest approximately 5 minutes
"KAREN"
for time:
150 wall ball shots, 20/14#
compare to 19FEB2010.
compare "ANNIE". compare "KAREN".
----
Make sure you guys arrive about 5 minutes early to class now. We're going to make sure that the hour that you're in the box is quality time. Class starts when it is scheduled!
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