Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

----
WOD for Freestyle Friday 6/7

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

----
Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

----

Hanging Off the Floor

AB, Boudy, Heather, Tony, BCS

----

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.

----
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!

----

Benchmark Friday

Boudy

It's also the last Champagne Friday of the year! Make sure you celebrate the weeks end (and the years end) with bubbles!

----
WOD for Friday 12/28

STRENGTH

hang squat clean 10x2

rest exactly 30 seconds in between each set.

CONDITIONING

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

You must complete all 100 reps of each exercise before onto the next one. You may break it up into as many sets as necessary.

Compare to 02MAR2012. Post heaviest weight used and time to whiteboard.

----
To Dance With His Daughter - CrossFit Community

----

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.

----
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!

----
*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

----

2012 Regional WODs Are Here!

Boudy, Tita, Lee T

We told you there's a reason we make you farmer's walk so often! Check out the workouts for the regionals below. We'll schedule some times to complete these WODs in a competitive-type environment for those interested.

----

WOD

"CHRISTINE"

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

15 minute cutoff time. Compare to 18FEB2011. Post results to whiteboard!

----

2012 Regional Workouts Announced - CrossFit Games

Watch the videos. Get hyped. We will run these workouts at the gyms!

----

The Return of Boudy

He's featured on today's mainsite post AND his girlfriend just emailed us to say we'll be seeing him back in our box come January.

----

WOD

"EBERT"

5 rounds for max reps:
weighted pullups, 20kg
handstand pushups

stunting

Read about Chris here. He would've been 29 this year.

----

"Live with intention. Walk to the edge. Listen hard. Practice wellness. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Do what you love. Live as if this is all there is."

- Mary Anne Radmacher

----

Iced Boudy

Arctic Headstand!

----

WOD

"NANCY"

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

compare to 10JUN2011. Post time to comments!

----

Hitting Machine Slow's Down: Suzuki's Streak Nears an End - The New York Times

Unfortunate to hear he was so close to beating out Pete Rose for having the most 200-hit seasons in a career.

He's still a badass though..

----

Farewell Boudy!

ATTENTION:

Foundation CrossFit has cancelled the 11am and 12pm classes on Friday and all classes on Monday.

All other classes will run as scheduled.

----

Have fun in floating in the Arctic, dude!

!!!

See you when we see you...

----

WOD

for time:
2k row

compare to 23MAR2011.

then

2011 Regionals WOD #3

21-15-9 reps for time:
deadlift
box jump

Rx = 1.5BW, 30/24". SupeRx = 143/93kg (Competition Weight). "Athletes must jump from the ground onto the box with two feet. They must reach full extension ON THE BOX. Reaching full extension only in the air is not permitted. In other words, the athlete’s knees and hips must be fully extended while both feet are on the box (the entire foot on the box is recommended but not required). Both jumping and stepping down are permitted."

Post results to comments!

----

Grip strength!

----