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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To Butterfly or To Not Butterfly?

Colin B

The butterfly kip, when done with proper technique and a good strength base, can lead to faster cycle times therefore decreasing your workout time. A number of competitive exercisers favor this method over most.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Test Week Tuesday 10/29

STRENGTH

establish within 15 minutes:
snatch 1RM

CONDITIONING

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

compare to 30AUG2013. Post results to whiteboard/comments/Cody.
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Winter Is Hard On Your Shoes. Here's What To Do About It - Jezebel

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Mo' Better Mobility

Colin B

FCF Mobility classes are in full effect! Thursdays at 7am and 6:30pm. These classes will be free until December 1st. Like other classes, we ask that you RSVP to reserve your spot. To make sure these reservations do not count towards your current monthly membership, we have added a free Mobility membership on Zen Planner you can "purchase" for free which will grant you open access to all Mobility classes until November 30th.

To add this Mobility membership to your account, head to our "Sign-up" page and select "Mobility Pass (free)". Send any follow-up questions to info@foundationcrossfit.com.

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here. SOLD OUT!
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Benchmark Friday 10/25

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"

compare to 06SEP2013. Post results to whiteboard/comments/Cody.

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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.

• 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!

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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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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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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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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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Colin: 400 WODs

What an efficient journal. What an awesome achievement. We're starting something special for benchmarks like these.

How many workouts have you done at FCF?

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WOD

establish within 20 minutes:
floor press 3RM

then

3-2-1 minutes for max reps:
double under
situps

Post results to whiteboard!

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Nike's Dimpled Tracksuits Could Help Athletes Shatter World Records at This Summer's Olympics - Gizmodo

Will you be watching this summer's Olympics with a newfound respect for sports like weightlifting, gymnastics (still rings), and the Omnium (cycling)?

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Also: Arena Proposal is Game-Changer That Makes Seattle Truly Major League - Seattle Times

Just when Shawn Kemp and Jason Reid do an in-store signing of Sonicsgate today at the downtown Costco, this news comes. Hope is back. Don't let us down, Chris.

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FCF Away Team: Sunday at Snoqualmie

Saturday night's party not enough FCF for you? Let's keep the party going all day Sunday at Snoqualmie! We'll be meeting up at the pass for a day of skiing/snowboarding. Want to join us? Get the full scoop on the Facebook event page.

Never been snowboarding, but want to learn? Colin's spending the morning on the beginner slope to help anyone figure out the basics. If you can survive an hour of CrossFit, a couple hours on a snowboard
will be a breeze!

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WOD

Happy belated to J. Freshwater!

"J. FRESHIE"

for max reps. 1-minute stations of:

• row/AirDyne for calories
• medicine ball squat clean
• knees-to-elbows
• dumbbell push presses
• box jumps
• slam balls
• kettlebell swings
• burpees
• jumping lunges
• row/AirDyne for calories

Rest 2 minutes after every exercise. Compare and contrast to 14DEC2011. Post results to comments.

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Tasty Tuesdays!

From Margaret:
I thought up this recipe when I was walking around Costco. It's spaghetti squash, shrimp, squeezed lemon, chili and cayenne pepper, cilantro, and home-made salsa.

 

Salsa recipe:

It's pretty simple and all you'll need is:
- a food processor
- large bunch of cilantro
- on 16oz can whole tomatoes
- one can of El Pato tomato sauce
- One bunch of garlic (or more if you like it- we like lots)
- Some spicy pepper seeds for a little kick
- Salt and pepper to taste

Just put it all in the processor and blend it. If there is too much, do it in 2 loads and combine all in a bowl when you are finished.

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Torture or Stretching

Colin's pre and post-WOD stretching routine.

Are you mobilizing post-WOD?

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 WOD

as many reps as possible in "a time less than 10 minutes":
ground-to-overhead, 45/25kg

You may do clean and jerks, snatches, deadlift-to-bicep-curl-to-push-press.

During the workout you will receive a 2-minute warning before time ends. Do you pace or go all out?

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The Third-World Squat - T-Nation

10-minute test on Friday!

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Locked out

Colin using a wide grip

'Overhead' means that your elbows are locked out, shoulders are active and the bar is over the back of your neck.

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WOD

2010 WA Sectionals WOD #1

every minute on the minute for 8 minutes:
100m run
max shoulder-to-overheads, 60/40kg

SupeRx is 71/50kg. Results [dudes] [ladies] from the 2010 competition are here.

How did you stack up?

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CrossFit Lisbeth discusses CrossFakers. We don't have any, of course!

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Laterally Speaking

The cold weather is nearing, and we will be taking you to the next level by preparing you for winter sports! Whether it be skiing moguls, ice skating, or snowboarding, we want to prepare your legs and upper body for all that good stuff! We'll also teach proprioceptive methods so you can handle the cold, slippery conditions around town.

Look for more lateral movements during warmups to strengthen your ankles, knees, and hips. Soon you'll be able to hit the slopes for an entire day, and still have energy for more!

Who's up for an FCF Ski/Snowboard trip?!

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WOD

"JACKIE"

for time:

1000m row

50 thrusters, 20kg

30 pullups

compare to 06APR2010.

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AOD

Is the Era of Cheap Food Ending? - Gizmodo.com

What do you think? The human population is definitely growing- will the demand of food surpass the rate at which we can feed them? Will GMOs be the norm? And how much of a premium will real, unaltered food be?

The Moment (Some Of) You Have Been Waiting For

The FCF Endurance Program is about to launch!

Planning on joining the Endurance Program? Got a race or event you'd like to train for? Just want to know what its all about? Adam, our certified Endurance coach, will be holding a one-hour kick-off information session this Saturday at 10am, with the first class on October the 5th at 6:30pm.

We'll be discussing exercise techniques, training options, scheduling, pricing, and the lot. Bring your questions and coffee, and stick around for the 11am CrossFit class if you'd like!

Need some events to train for? Here's a few to look into:

10/30 - King County Cyclocross (cross-country bike racing)
11/13 - Winter Pineapple Classic (5k run with obstacles)
11/27 - Seattle Marathon 5k (5k run/walk)
11/28 - Seattle Marathon Full & Half (26.2k run/walk, 13.1k run/walk)
12/19 - 12ks of Christmas (12k run/walk, 5k run/walk)

And we are pumped for the 2011 Seattle Tough Mudder!

Monthly program cost will be $40 and requires the participant to be exercising 3x/week or Unlimited CrossFit. This includes skill training, additional programmed workouts, and will prepare you for any upcoming race you choose!

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WOD

tabata intervals (20 sec work, 10 sec rest x 8 rounds) of:

  pushups

  row

  hill run

  double unders

  strict pullup

The lowest amount in any exercise interval is the score of your exercise. Your workout score is the sum of all exercises, except for the hill run in which you count the total amount of hills ran.

Weekend Reading

Here are some interesting reads that I've wanted to share:

• Adventures in Progress ponders Will 2011 Be the Year of Minimalist Footwear? I would say that the Minimalist/Barefoot movement is definitely making an impact. Just look at the popularity of the Five Fingers and the Inov-8 230s. We have about 10 athetes wearing the Fivers and 15 people wearing the Inov-8s (including your trainers) and everyone LOVES how they feel. I've also recommended Onitsuka Tigers and of course the Converse Chuck Taylors. I've also previously mentioned the upcoming Vibram + Merrell collaboration. Shoes matter.

• Speaking of which CrossFit Inpulse (AL) asks "Why Chucks?". Answer: because they're awesome. By the way there's a ridiculous sale for Converse Chuck Taylors going on here.

• Lastly, here's a post from Lifehacker for all you thinkers: Top 10 Ways Your Brain is Sabotaging You (and How to Beat It).

Lumbar Extension

The superman position helps athletes develop a sense of posterior chain engagement.

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WOD

4 individually-timed rounds:
500m row
400m run

You may switch up your order as necessary (run/row or row/run), but make sure to try each version at least once.

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Big congratulations to Margaret, Linda and Colin for becoming CrossFit Certified this past weekend!

Also to Andrew V. for becoming CrossFit Kids Certified!