Jerk Footwork

Register for our annual 4-week nutrition challenge here!

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Sarah split jerks
What does your footwork look like? Coach Mike Burgener has a diagram he likes to draw out. We like to simplify it with a half-way lunge with slight modifications to the feet positions.
The Outlaw Way came out with this video by SuperCleary recently:

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Upcoming Events:

• Run Club - TODAY at Foundation CrossFit. 7:30pm. Bring your reflective gear and/or running lights as it may get dark!
• Monday 4/28 - PaleoRx 2014 begins!

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WOD for Skills Week Wednesday 4/23

STRENGTH

push press 7x3. rest 90 seconds exactly between sets.

CONDITIONING

CrossFit Games 2012 - TRACK TRIPLET

3 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run

Games had a 13-minute cutoff. We'll have a 20-minute cutoff. Post time to whiteboard.

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Why is your footwork so important? Coach Bob Takano explains:

The 2 Fundamental Roles of Footwork in the Jerk - Breaking Muscle

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Active Recovery Thursday

Beau B rolling out his back

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• THIS SATURDAY 1/18 - Annual Holiday Party at CrossFit SLU. 5pm!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Thursday 1/16

ACTIVE RECOVERY

It's another Trainer's Choice Thursday, so you'll be at the mercy of whatever the trainer thinks will prepare you for the weekend. Business as usual.

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How Do We Honor Kevin Ogar? - Breaking Muscle

For those who don't follow the larger competitive community, a popular competitive fitness competition in California (not associated with CFHQ) this past weekend ended with an athlete suffering a massive injury. I have a friend from AZ who was there competing in the same heat and the staff apparently didn't stop the event.

Here's my 2 cents: Max 3-rep touch and go snatch for load? As the 8th workout of the weekend? That's dumb programming. And having that much shxt around the lifting area? Not cool. The athletes at FCF and CFSLU know how much we bug out when you have an extra 2.5kg plate hanging out on the floor where bars can drop. I've seen instances where people were fast (and lucky) enough to avoid injury. Ogar was not so lucky.

Does this mean you should stop CrossFitting? Hell no. We won't ever put you in a situation as avoidable as that.

Freak accident or not, we have a fellow CrossFitter who might not walk again. That's a couple degrees away from the ultimate sacrifice. Like most trainers, he did not have health insurance. The community is banding together to help out.

You can help Kevin out at http://kevinogar.com (source)

Dat Rack Dance

Do you use your quads? Your hip? Your sassy hip?

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• Saturday 1/18 - ANNUAL HOLIDAY PARTY. 5pm at CrossFit SLU
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Wednesday 1/15
STRENGTH
100 dips for as few sets as possible. 10-minute time limit.
CONDITIONING
"PANIC BREATHING"
for time: A1: 500-400-300-200-100m row A2: double kettlebell rack hold, 2x24/16kg
A1 = Athlete 1, A2 = Athlete 2. A1 rows the first 500m then switches places with A2 who then does a 500m. The rower cannot row if the kettlebells are not racked.
Post results to whiteboard/comments/the Cody app.
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YOU JUST BEAT EVERYONE RX'ED IN A WORKOUT! No one's as fast as you! No one's as strong as you! You're a badass!
So You Think You're a Badass? 12 Tell-tale Signs - Breaking Muscle
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HBD Mario!

(not enough reflective flare!)

Happy Bornday to Mario, one of our very talented team members! I remember when Mario first started with us- a skinny babydude dressed in Luon with mesmerizing eyes.

Now he's a beast who rips and pops shirts just for the fun of it. He can dip for days and will always lend out a scoop or two of brotein when you forget yours. Also: he and his wife are expecting their first born on STAR WARS DAY! They promised me they'd name him Baby Han.*^

Hope you have a good one today!

* No they didn't, but if we say it enough we can pull an INCEPTION on them...

^ Baby Lando could work too

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• Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU. 5pm!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- WOD for Skills Week Thursday 1/9 ACTIVE RECOVERY Trainer's Choice! Expect mobility for those who participated in Mon/Tues/Wed! ---- Strength In the Face of Injury: 5 Lessons Learned - Breaking Muscle ----

"Bicep to Ear"

Teddy B

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. Spots are filling up quick- about 10 left! ----
WOD for Tasty Tuesday 10/8

STRENGTH 

every minute on the minute for 15 minutes: 1 power snatch + 1 snatch balance

CONDITIONING

10 rounds for quality:
5 box jumps
10 dips

Keep the dips as strict and as perfect (position-wise) as possible.

Post snatch complex load to whiteboard/comments/Cody.
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Single Kettlebell Ballistic Complexes: How To Save Your Shoulders and Keep Pressing - Breaking Muscle

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The First Week of September!

Tim B cleaning 141kg

It's Max Week which means we'll be testing/retesting lifts and workouts all week! Get pumped, get ready, and make sure you're rested up!

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Beast Fest has some team spots left!

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WOD for Max Week Tuesday 9/3

STRENGTH

establish a 5RM back squat within 15 minutes

then

establish a 1RM clean & jerk within 10 minutes

CONDITIONING

as many rounds as possible in 10 minutes:
5 pullups
10 pushups
15 squats

Post results to whiteboard/comments/Cody.

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Toward a More Holistic Approach to Diet - Breaking Muscle

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Muscle-Up Club: Congrats Chris

Another one joins the muscle-up club!

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WOD for Champagne Friday 2/8

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 23NOV2012. Post results to whiteboard.

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Weekend Reading/Watching:

• Why and How to Stay Hydrated - Breaking Muscle
• Barbell Shrugged, Episode 46: The Best Methods for Getting Lean for CrossFit
• Sport Doping: The Inescapable Truth [Infographic] - Daily Infographic
• The Quintessential Coach - Coach Winchester
• Creamy Cashew Chicket Soup With Kale [Recipe] - Stuff I Make My Husband

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Bye Bye Bye 2012

FCF/CFSLU New Years Eve Party tonight, starting with a workout at 10pm @ CrossFit SLU.

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We would like to thank each and every one of you for contributing to our community at Foundation CrossFit. You guys have taken us from a 300SF garage in Lake City to a 3000SF box in Capitol Hill.

GTR!

We've gone through another successful year of training with very awesome people. I hope that 2013 brings even more success to each of you, and to the community as a whole.

Our staff has a bunch of plans for the upcoming year, starting off with another Strength Program on Mondays, Wednesdays, and Fridays from 9am-10:30am, in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm + Sunday at 11am).  Click here for more info.

Other things to look forward to:

• More skill intensive classes
• Olympic Lifting Program
• Endurance/POSE Method Running Program
• Our annual Holiday Party on January 12th at FCF (mark your calendars)
• FCF Media takeover: movement library, cooking show, more features with CFHQ
• AB on a more consistant schedule
• and plenty more!

We've achieved so much this year. I'd love to hear you guys sound off in the comments with one or two things you're most proud of accomplishing through CrossFit.

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WOD for Monday 12/31

STRENGTH

back squat 3x10

Pendlay row 3x8

CONDITIONING

• 5 minute long cycle, for reps: clean & jerk, 24/16kg
• tabata pushups
• tabata hollow rocks

Rest 1 minute in between each section. Post long cycle and pushup scores to whiteboard.

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Top 10 Nutrition Articles of 2012 - Breaking Muscle

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False Grip Necessary?

Paul B

Is a false-grip necessary for a muscle-up, kipped or strict?

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WOD

for time:
30 muscle-ups

compare to 14AUG2012. Post time to whiteboard.
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The 17 Commandments of Rowing: My Journey From Hate to Happiness - Breaking Muscle (via Amy  C)

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Colin's Stealing Your Med Ball

as Jamie cheers him on

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WOD

"KAREN"

for time:
150 wall ball, 20/14#

The ball should reach a 10/9' target. Compare to 25MAY2012 or 11JUL2012. Post time to whiteboard.

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Dynamic Stretches Improve Flexibility and Strength - Breaking Muscle

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Handstand Running

Notice how tight Adam stays throughout the movement. Ideally the legs stay tight and the hands move fast and deliberately.

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WOD

establish within 20 minutes:
hang squat clean 1RM

then

tabata front squats, 45/30kg

rest 10 seconds then

as many rounds as possible in 5 minutes
20 shoulder touches
20 double unders

Post results to whiteboard.

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When Paleo and Inov-8's Are Bad For You - Breaking Muscle

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