How are your OHS and C2B?

BCS demonstrating lockout of an overhead squat Ready for CGO 14.2?! ---- Upcoming Events:

• THIS Sunday 3/9 - VERSUS III: Return of the Jedi
• Also: Daylight Savings Time (Spring Forward!)
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Friday 3/7

ACTIVE RECOVERY

Today is the day to prepare and practice for Sunday's CGO 14.2

Unless you're not participating at VERSUS III in which case you'll do the workout today!

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The FCFCFSLU Warmup for CGO 14.2

• This should take at least 20 minutes!
• 40-stroke warmup row + 2 minutes of medium effort
• Ido's Squat Routine. 10 reps each.
• T-Spine roll, Messiah Stretch (find a partner), and/or Keg Stretch for 2 minutes
• Banded Scap Flow. 10 reps each.
• Sink stretch for 90 seconds or so
• 3 rounds of 10 goblet squats and 10 ring rows and 10 Sotts presses
• 3 minutes of medium-hard effort cardio (row, run, JR, AD)
• 3 sets of 8 strict ring rows. Warmup your kip and chest-to-bar pull-up as well.
• Warmup the weight and pace of execution of your overhead squat to 45/30kg
• Cool out for at least 5-10 minutes before your performance.

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Other selected strategies from around the internets:

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VERSUS III Registration!

Brady, Roo, Zach, Sheena, BCS, Coach Martone, Jared, Ron, and AB

Another action-packed weekend! A crew of us went over to Morgan Junction CrossFit in West Seattle to be taught by Coach Jeff Martone, as well as Zach and Roo of MJCF for the Advanced Kettlebell CrossFit Trainer Course.

Expect more kettles in your future!

and oh yeah... here's a nice, big, ugly link to REGISTER FOR VERSUS III.

RIGHT NOW!

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• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Volume Monday 2/17

STRENGTH

front squat 3x10

CONDITIONING

22-16-10 reps for time:
kettlebell press, 20/12kg
strict-ish pullups

Strict-ish pullups mean stay as strict as possible for as long as possible, then if you need to kip utilize a 'frog kip' (similar to how you would kip dips- heels pulling up to the butt). Post time to whiteboard/comments/the Cody app.

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CGO 13.1

BCS by Mark Malijan

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Blue Friday 2/7
CGO 13.1
as many reps as possible in 17 minutes: 40 burpees 30 snatches, 35/25kg 30 burpees 30 snatches, 61/45kg 20 burpees 30 snatches, 75/52kg 10 burpees ME snatches, 95/67kg
Post score to whiteboard. Compare to 20SEP2013.
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How would a CrossFitting astronaut do a benchmark like ANGIE in zero gravity?

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Team Photoshoot

Zeb, Blair, Cheryl, Andrew, Colin
Pao, Tony, Jared, Leslie, Sheena

Our friend and talented photographer Mark Malijan came in and a handful of trainers for his portfolio! Unfortunately we couldn't capture everyone, but we had a pretty epic time.

Check the rest of his work, including a nice taste of our set here!

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• There will be a Comp Ex Program meeting this Saturday at 11am at CFSLU.
• VERSUS II: Electric Boogaloo is happening this Sunday 11/24 here at FCF from 10am to 2pm! We will have a BBQ Potluck after and everyone's invited to join us!

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WOD for Deload Thursday 11/21

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice, but I may have influenced them to work on weighted burpee box jumps. Or mobilizing. Or mobilizing WHILST doing weighted burpee box jumps. In the dark.

Post results to your journal/Cody.

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Skill Work

 Blair S and Julie B

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Deload Week Thursday 9/26

STRENGTH

• front squat 5x3
• every minute on the minute for 10 minutes: 2 jerks

Post results to whiteboard/comments/Cody.
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Why Do People Hate CrossFit So Much - Medium

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Jump For Joy

HBD BCS!

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WOD for Wednesday 8/6

STRENGTH

establish a 1RM power snatch within 15 minutes

CONDITIONING

for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

17 minute time limit. Post results to whiteboard/comments/Cody.

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3 Reasons to Get Upset About CrossFit - Huffington Post (via)

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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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Weightlifting Competitions

Lee T, BCS, and Kristin F

A huge congratulations goes to Kristin and Lee for participating in their first Olympic Lifting meet, "The Freak Show" held in Aberdeen, WA. According to their coach Blair, "Both were outstanding" and it shows as Kristin went 5 for 6 lifts with a total of 101kg, and Lee went 4 for 6 lifts with a total of 172kg.

The next competition "The Bad Mother" meet at Thrush Sports Performance down in Sumner is supposedly set for August 17th.

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WOD for Tuesday 6/11

• establish a 1RM snatch in 20 minutes
• establish a 1RM clean & jerk in 20 minutes

Post maxes to whiteboard/comments/Cody.

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Behind the Scenes: Scout Seattle - Seattle Met

Yeah Ben!

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Hanging Off the Floor

AB, Boudy, Heather, Tony, BCS

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WOD for Freestyle Friday 5/30

Choose either A. or B.

A.

9-6-3 reps for time:
burpee muscle-ups
split snatch, 61/45kg (alternating)

OR

B.

15-12-9 reps for time:
hang power clean, 45/30kg
burpee pullups

*Start and end with a 400m run


Post time to whiteboard/comments/Cody.

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Also leaving us: Team Sassyhip member Mika. She's moving to Boston and will be snatching and cleaning shit tons over there.

We're going to miss all three of you guys!

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Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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DAYTIME STRENGTH!

Adi R

DAYTIME STRENGTH PROGRAM BEGINS JAN 2

Zeb will emerge from his lair while the sun is out to make you daytime folks strong as sh!t.

BCS & Cheryl C

Details:

• Classes on Monday, Wednesday, and Friday 9am-10:30am
• This is in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm, Sunday 11am).
• You must RSVP for your classes.
• Please respect the class times you signed up for (AM vs PM)
• Must be on a 3x/week membership at minimum. UNLIMITED if you want to take additional CrossFit classes on top of that.
• Cost: $50 every month - includes an individual program designed by our qualified staff.
• The program accepts new participants at the start of each month.

Mario H

If interested, email info@foundationcrossfit.com.

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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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Coach Martone

Blair, Coach Jeff Martone, and AB

An amazing cert this weekend at Morgan Junction CrossFit. I shot a video of Coach Martone juggling a "kettle" I need to upload.

Owner and head instructor Zach says "The kettlebell is the single most neglected piece of equipment in most gyms and in the CrossFit community." It's true.

Let's change that.

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WOD

1.
establish within 15 minutes:
a heavy 1-rep push press

The goal is to find the heaviest weight that form will allow. Once the knees and hips lock out they must remain locked out. The bar may start slowing down once it's above forehead-level, but keep fighting.

2.
Pendlay Row 3x8

This accessory is to be done after your rack group finishes the push presses. Go heavier than last week, but maintain technique.

3.
10-to-1 reps for time:
hang squat clean, 61/45kg
slapping pushups

The bar must start in a solid hang position before performing the clean for each rep. Full extension isn't necessary for the pushup.

Post time to whiteboard.

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FAQ - Old Country Iron Club Training Log

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Sequence of a Low-Bar Back Squat

1. Squat Stretch:

Eric P

2. With a low-bar position*, unrack the bar:

Pao

3. Initiate the movement by sendin your hips back while keeping the chest and elbows up:

Blair

4. Squat until your break parallel (crease-of-hip drops below top-of-kneecap):

AB

5. Stand while keeping your torso angle unchanged:

Cheryl

6. Walk the bar back into the rack:

Boudy

7. Rest and sit down:

Jake V

Click to enlarge any of those photos.

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WOD

A.
within 15 minutes:
back squat 3x5

B.
GHR 3x10

C.
3 rounds for time:
35 double kettlebell front lunge, 24/16kg
300m farmer's walk, 24/16kg

Post time to whiteboard!

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*Platform: The Squat - Bar Position - Starting Strength

Coach Mark Rippetoe explains the positioning of the grip and the bar for the low bar back squat.

• Thumbs above
• Narrow grip
• Elbows up
• Weight off arms, wrists, elbows
• Loaded on back, supported on back muscles

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Roo's 712 Jerks

Marissa Luchau of the new West Seattle affiliate Morgan Junction CrossFit recently broke a world record in Long Cycle Jerk.

One Hour Long Cycle - October 20, 2012 / Seattle from Punch Drunk

On October 20th she set a new world record with 712 jerks.

• 600 Kettlebell Jerks - CrossFit Community
• Break Records - Morgan Junction CrossFit
• http://morganjunctioncrossfit.com/2012/10/21/5245/

Congrats Roo!

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WOD

mobility work

then

for 25 minutes:
6 kettlebell jerks, 24/16kg
100m suitcase walk

There is no specific load for the suitcase walk. Go as heavy as good posture will allow.

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ATTN #OccupyStrength Athletes: This Saturday is THE DAY.

• Have a plan: have your warmups and opening lifts planned!
• Get some rest: doesn't mean you can't work out, but don't use the same intensity you usually go. This also means sleep well! (Thursday night AND Friday night)
• Hydrate: duh!
• Mobilize: You have to prep the body. Restorative motions, stretching, and SMR are all recommended.
• Prep your gear: Bring your lifting shoes, your CrossFit shoes, your FCF shirt, clothes to keep you warm, "hydration vessel", knee sleeves, your lucky/favorite socks, etc. I'll bring chalk and athletic tape
• Nutrition: bring food!

Blair came up with this nifty warmup table where you can plug in your numbers and it generates magic:

Email her if you've got questions! bcs@foundationcrossfit.com

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Not the handstand pushups we're looking for...

Mandy and Blair

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WOD

"DIANE"

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

compare to 15JUN2012 and/or 06OCT2011. Post time to whiteboard.

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Guardian Krav Maga is on facebook!



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Represent, represent!

Lee D

Jeff P

All in support of Jo! After Day 1 she sits in 11th place. We couldn't be more proud of her.

Wear your shirts tomorrow! And then do Blair's birthday workout!

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WOD

5x2 snatches off high blocks, 60 seconds rest between sets.

then

BCS2012

12 cleans, 70/50kg
12 handstand pushups
8 squat cleans, 70/50kg
8 handstand pushups
7 squat cleans & jerks, 70/50kg
7 handstand pushups

compare to Blair's birthday yesteryear. Post biggest load and time to whiteboard!

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Homemade

BCS aka Blazr

With a little imagination, you can create make-shift equipment for certain needs. Today the trainers needed a reverse hyper, but we don't have one!

A problem? Hell no- not for CrossFitters!

Before this CF thing really got out there, garage gym training was all about being resourceful, DIY kind of stuff. If you didn't have a specific piece of equipment, you would run to Home Depot and make it yourself! Rogue wasn't always there, and they put out some great quality product, but I miss the good ol' days of everyone making your own shit. I saw it as a rite of passage for being a trainer.

Maybe I should make it a ritual again?

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WOD

CrossFit Games Open 11.3

as many reps as possible in 5 minutes:
1 squat clean, 70/50kg
1 jerk, 70/50kg

Compare to 29JUN2011. Post time to whiteboard.

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Carbs or Fat? The Battle Continues... [Infographic] - Forbes

click to embiggen!

"Let your food be your medicine", or in the case of the bagel, "let food be your high-dependency drug".

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How many ladies can the p-bars carry?

Sheena, Blair, Tita, KB, Varsha, & Lisa

Look at them triceps!

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WOD

as many rounds as possible in 12 minutes:
12 push presses, 50/35kg
12 chest-to-bar pullups
12 pistols

SupeRx = 70/50kg and alternating pistols. Post results to whiteboard!

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You stoked for this workout?

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BCSnatch

BCS

Describing the workload done in a Snatch is simple: move a load from the ground to overhead in one continuous, smooth motion.

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WOD

perform the following complex for max load:
snatch pull
hang snatch high pull
hang snatch
heaving snatch balance

then

as many rounds and reps as possible in 20 minutes:
50 double unders
max pullups

20-minute time limit for the barbell complex. Count attempts if your double under isn't proficient. Coming off of the bar ends your pullup set. Post results to whiteboard!

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External Rotation in the Deadlift, Clean and Snatch Set-up - CrossFit Journal

Learning the Olympic Lifts - CrossFit Journal

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