Holiday Party Recap

Y'all don't know about NEAL!

We had an awesome turnout for this past weekend's Holiday Party. A bunch of fun games, a photo booth, some raffle tickets, and plenty of laughs accompanied by some wonderful people.

Thanks again for coming out. Hope you had a blast!

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• 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 1/22

STRENGTH

pendlay row 3x8

CONDITIONING

RUNTELLDAT

as many rounds as possible in 15 minutes:
25 burpees
50 pushups
75 squats
100 double unders

Post score to whiteboard/comments/the Cody app.

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The double under is an iffy skill for a lot of people. I believe it's because some days you have "it" and some days you don't.

If your consistency is off, try this:

The goal with this ladder is to develop the rhythm and consistency with your jump roping. Try this if you're in early before class, or use it as a cool down.

Carry On Tradition.

Mmm burpees.

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• 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

---- The holiday tradition continues!
WOD for Champagne Friday 12/20
"The 12 Days of CrossFit"
perform the following in "Cumulative Song" format, for time:

• 100m run
• 2 bear crawls, 25'
• 3 sec handstand
• 4 clean & jerk, 45/30kg
• 5 dive-bomber pushups
• 6 knees-to-elbows
• 7 kettlebell swings, 24/16kg
• 8 toes-to-bar
• 9 dips
• 10 squat thrusts
• 11 pullups
• 12 rocking pistols

40 minute time limit. Compare to 02AUG2013, 26FEB2013, 12JAN2013, 21DEC2012.
Post time to whiteboard/your journal/comments/the Cody app.
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Generation X is Sick of Your Bullshit - Gizmodo
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Knowledge in Movement

Leslie drops the knowledge while Cheryl demonstrates the movement

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• 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 12/4

STRENGTH

jerk 7x2

CONDITIONING

THE COMPLEX (from VERSUS II)

every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead

Rx = 61/45kg

You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.

Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.

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"Team work makes the dream work"

Are You a Good Teammate? - Catalyst Athletics (via Cody L)

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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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RYAN and Rowing

Cheryl C instructs Hannah N through rowing

Rowing isn't necessarily about who can go back and forth the fastest, it's about the quality of power per stroke.

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Tasty Tuesday 10/1

CONDITIONING

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

SPRINT

up to three attempts, each for time:
500m row

Post times to whiteboard/comments/Cody.

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Cold weather means one thing: CROCKPOT AND SOUPS!

Here's one of our favorite recipes: Primalaya!

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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.

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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.

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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.

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Crank It Out

Cheryl C and Sarah M

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WOD for Friday 4/26

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

If you have a weight vest/body armor- wear it. Compare to 27MAY2012. Post results to whiteboard/comments!
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Episode 4 of Genetic Potential TV:

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Elbows Down

We tested unbroken pullups earlier this week. Can you utilize them in a workout?

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WOD for Champagne Friday 3/29

as many reps as possible in 10 minutes:
kettlebell jerks

then

"CINDY"

as many rounds and reps as possible in 20 minutes:
5 pullups
10 pushups
15 squats

Compare to 24JAN2013. Post results to whiteboard.

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Weekend Reading:

• CodyApp - Cody Inc.
• Why Do Humans Play Games? - Gizmodo
• Daredevil Poses For Pictures While Hanging From High Places - PetaPixels

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Elbows Down

Cheryl C

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WOD for Monday 3/11

STRENGTH

front squat 3x10

CONDITIONING

21-15-9 reps for time:
push press, 61/45kg
pullup
box jump, 24/20"

For a spicier version keep the pullups strict (or go chest-to-bar) and/or jump OVER the box.

Post results to whiteboard.

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13.1 is over. 13.2 is announced Wednesday. We throwdown this Saturday at CrossFit SLU at 12pm.

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Here We Go!

You ready?

Our first FCF/CFSLU Open Throwdown is this Friday at 7pm at CrossFit SLU.

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WOD for Thursday 3/7

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/20kg
30 burpees
30 snatches, 60/35kg
20 burpees
30 snatch, 75/45kg
10 burpees
(+ as many reps as possible in the remaining time) snatches, 95/55kg

Compare to over the 120k CrossFit Open Competitors here. Post results to comments!

* Games athletes: you will not participate in the workout today, but please come to class for skill session, mobilize, as well as building a strategy for yourself during the Open Throwdown this Friday.

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FOUNDATIONS2
SKILLS
deadlift, press, push press, ab-mat situp
WOD
10-to-1 reps for quality: deadlift push press ab-mat situp
RSVP for class here.
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Research!

• CGO 13.1 Scorecard (PDF)
• Scott Panchik Before 13.1
• Dan Baily Post 13.1
• Chase Ingraham Before 13.1
• GWOD 13.1 Breakdown
• Barbell Shrugged 13.1 Strategy and Tips

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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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Pushing the World Away

Not pushing up, but pushing the world away!

Celebrating love everyday: 200m run and 4 toes-to-bars because they got together in 2004. 8 pullups for the years they have been together. 12 pushups for the anniversary month. 19 squats for the anniversary date.

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WOD

1.
establish within 15 minutes:
1RM weighted pushup

Pay attention to the position of the weight on your back. Shoulders, mid/low back, hips/butt? What position is best served.

2.
"CC+DD"
as many rounds in 20:04
200m run
4 toes-to-bar
8 pullups
12 pushups
19 squats

Post results to whiteboard.

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Squat Stance & the Olympic Lifts - Catalyst Athletics

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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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FCF Aerobics

Cheryl C, Mandy B, Sheena C

Class coming soon*.

* NOT REALLY

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WOD

"ISA-GRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

compare to 30AUG2012.

If you are 3 months in or less, please do only the snatches - or - only the clean & jerks. Post times to whiteboard.

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AND 30 muscle-ups.

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