Shelly & Tomoki

GUESS WHO JUST GOT ENGAGED?!

Tomoki & Shelly

Congratulate them next time you see the pair!

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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

---- WOD for Champagne Friday 12/27 STRENGTH deadlift 1x5 CONDITIONING "DIANE" 21-15-9 reps for time: deadlift, 100/70kg handstand pushups Post results to whiteboard/your journal/the Cody app. ---- Generation CrossFit - The New Yorker (via Fran M) The New Yorker's first article on the CrossFit scene!

Wheels

Jared and Zeb doing a Dynamax "wheel"

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• CompEx Meetup @ CFSLU 10am this Saturday 12/7

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WOD for Tuesday 12/3

STRENGTH

play with handstand for 10 minutes

CONDITIONING

"DIANE"

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

compare to 09JUL2013. Post results to whiteboard/comments/Cody.

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http://www.nwtrailruns.com (via Jessica H)

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Area Under Construction

photo by Pao!

Seeing as we've officially begun the move from FCF 3.0 to FCF 4.0 (mats came in yesterday), you'll notice a handful of things:

• Even though we have workouts programmed, your WOD might become laboring in the new space. We're testing your CrossFit ability of work capacity!
• Because we'll be moving some equipment, we may have to scale movements or skip them entirely. Just think that when our newer Rogue system comes in, we won't have any bars to do pullups, t2b, k2e, etc. on. Rings will be up, though.
• Some of the CFSLU kids are on an extra-curricular strength program. Just wait- you'll have your chance soon enough!
• FCF Run Club (not to be confused with CFSLU Run Club) is coming soon.
• We could use help throughout the day, so hit us up if you're available in the weird hours of the day (think 1pm-3pm) like Jake A and Mark B!

At the end of the day, this is all for you. Welcome to our new home- let's make it comfy!

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WOD for Tasty Tuesday 7/9

STRENGTH

play with still rings for 15 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/61kg
handstand pushups

compare to Saturday 15JUN2013. Post time to whiteboard/comments/Cody.

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Throw a Paleo Summer Shindig - Nom Nom Paleo

Anyone want to have a little BBQ at the new gym sometime soon? Saturday afternoon methinks?

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Freestyle Connection with Carl Paoli

Pao, Carl, AB, and Ryan! See the group shot here.

Look out for more FCF x Freestyle Connection collaborations sooner than later!

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WOD for Tasty Tuesday 4/30

GYMNASTICS

play with handstand walking for 10 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/71kg
handstand pushups

Compare to 22JAN2013. Post results to whiteboard/comments!

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Success Story: Mandy B - PaleoRx

I joined Foundation Crossfit in March of 2011 and started eating paleo right around the same time; in doing so I gained around 20 pounds and have never been happier. If this doesn’t seem like your typical diet success story, it is because it isn’t.

Surprised this isn't all over tumblr!

Read more at the link!

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SEA Affiliate League: Week 1 done!

A big congrats to Cheryl C, Sarah M, Andrew B, and Tony L for representing the gym for Week 1 of the Seattle Affiliate League in the inaugural season. Also to Dave S, Bethany P, and CrossFit LOFT for hosting such a fun time.

The workout was Team FRAN and our competition was no other than CrossFit SLU!

Next Sunday it's a Team CrossFit Total:

Who's up to represent? Post your best lifts in kilos/pounds and we'll determine the next four (2 ladies, 2 dudes) to represent. Everyone else will show support (with beer paleo beer drinks) in hand!

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WOD for Tuesday 1/22

A.
"DIANE"

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

B.
for time:
max L-sit

C.
for height:
max box jump

Post results to whiteboard!

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Go see our dude Skylar at Excellence Chiropractic! Learn you something:

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Friday Quiz

FCF 1.0 - circa 2008

What 3 things could fix this athlete's handstand pushup?

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WOD

1.
play with freestanding handstands for 10 minutes

2.
"DIANE"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 05OCT2012. Post time to whiteboard.

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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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Consider Yesterday Practice

Kelley K. demonstrates the kipping HSPU: from a completely locked out position, descend down until head completes the "triangle" with your hands. Ideally keeping a tight trunk, draw your knees toward your elbows, then aggressively explode to back into a handstand with your head through the window. BAM!

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WOD

"DIAN(NI)E"

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

Post time to whiteboard.

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Study: Egg Yolks Almost as Bad as Smoking - Outside

Correlation doesn't equal causation!

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Seattle Voodoo

a new Voodude: Ben B making the catch!

"Just an update on Ultimate Frisbee: Last weekend, I attended a tryout tournament in Vancouver, CA with Voodoo, a Seattle team. I played incredibly well, earning a roster spot! In fact I played so well, the coach pulled me aside after the tournament to let me know I definitely earned a spot with my play.

Thank you for helping me build the fitness and mental toughness to make it through tryouts! Also, around June 28th, Voodoo will be scrimmaging the Australian national team in Seattle before they go on to the World Championship in Japan this summer. I'll let you all know when it is, if you are interested in watching."

- Ben B.

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WOD

"DIANE"

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

compare to 23APR2012. Post time to whiteboard!

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"DIANE" standards:

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Cast Wall Walk vs Kick-Up

(c) Lee T

Which method do you prefer: chest-to-wall or back-to-wall handstands, and why?

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WOD

establish within 20 minutes:
a heavy 2-rep overhead squat

then

"DIANE"

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

compare to .

Ideally you do 12 sets of the OHS double. There will be a 10-minute cutoff for "DIANE" so make sure you load the bar appropriately. We will scale the handstand pushups with static handstands or shorter ROM today. Post results to whiteboard!

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Lowering the Bar Down Safely in the Snatch, Clean and Jerk - Catalyst Athletics

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Concept2 Rowing Fall Challenge

“No matter how hard I tried, I could never beat it. It never broke and it never let me down.”
- Sir Steven Redgrave, Olympic Gold Medal Rower, on the Concept2 Rowing Erg

The Concept2 rower, is an ergometer, literally a tool to precisely measure physical effort, and it’s a great way to “DO WORK!” The Crossfit Journal describes the C2 as “complete as any single exercise can be!” And if that’s enough of an endorsement there’s a competitive angle now too!

Since the middle of September, FoundationCF athletes have been completing in the C2 Fall Challenge, a global competition to see how much work we can do! Team FCF has already logged over 80,000 meters since September 15. (That’s over 231 trips from the box to Molly Moons! Imagine all those scoops of ice cream...)

FCF is currently ranked 245 in the world and is one of the Top Boxes in Washington.

While the competition is already in full gear, there’s no reason not to join in the "fun" and start logging meters! Detail on how to join can be found here. Team Name is "Foundation CrossFit".


- Andy W.

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WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/60kg
handstand pushups

compare to 17JUN2011. Post results to comments!

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Week 5 Newletter

Brought to you by Paleo Rx

View/download here.

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WOD

"DIANE"

21-15-9 reps for time:

deadlift, 100/60kg

handstand pushup

compare to 11MAY2011. Is your back stronger? HSPU easier?

Post time to comments.

("FIGHT GONE BAD" tomorrow!)

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Your AW's Moment of Zen:

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Freestanding HSPU

check out more here.

We want to thank Jeremy Waldorph and Max Gallo for all of the great photos!

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WOD

"DIANE"

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

compare to 24DEC2010.

Post times to comments!

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Practice your "Gatherings!"







Advanced is Super Easy (;

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TGIFriday

Merry Christmas Eve! We hope everyone has a fantastic holiday and we'll see you guys soon.

Max's FCF Snowman

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WOD

"DIANE"
21-15-9 reps for time:
deadlift, 103/70kg
handstand pushups

compare to 08OCT2010 or 14MAY2010.

RSVP for class here.

Use the torque in the deadlift and do you best to keep your handstand midlines nice and tight!

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AT-HOME WOD

for time:
100 tuck jumps
100 situps

then

10 minutes in the paleo chair

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Has CrossFit made an impact on your life?

The beginning of Toni's success...

Do work

W = F • d

We test your ability to perform Work efficiently each and every time you're in the gym.

How's your capacity holding up?

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WOD

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

Paul using a sumo deadlift

compare to 14MAY2010.

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Gizmodo shares The Easy Way to Get a Six-Pack.

Weightlifting Shoes

You may have seen the collection of these fancy shoes growing at the gym lately. Maybe you've asked yourself "Are they worth it? Do they really make a big diference?"

The answer is yes.



The modern weightlifting shoe has been developing over the last decade as the sport of weightlifting has progressed. As the evolution of lifts like the snatch, clean and jerk evolved, as more effective ways for the lifter to get under the barbell were developed. From the "splot" to the "split" to the "deep split" to the "squat" landing, the shoes went from thin leather sneakers with no heel to high top boots made of leather, wood and nails. The high tops didn't allow the ankle to flex forward enough and the nails could catch on the platforms. (Sounds lame under a heavy load)

an old school brand: Karhu's

Weightlifting shoes were developed by the necessity of competition into what we see today. They allow for maximal use of the strongest muscles in the body (the lower extremities), and optimal joint mobility to lift/support the heaviest weights possible. The heel height assists flexibility and proper weight distribution on the feet. The solid base enables consistent transfer of power against the floor, through the body, and to the bar. Imagine a heavy back squat while standing on a pillow: it gives and moves under you inconsistently- that doesn't seem fun or effective, does it? Yet that's what many of us are doing lifting with our running shoes on.

These aren't stable enough for heavy lifts.

With weightlifting shoes you can better create and transfer power. You'll possess more balance. Your lifts will become more consistent, reliable, and stable allowing you to use more weight and get stronger.

Rogue Do-Wins

Adidas Iron Work III

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WOD

"DIANE"

21-15-9 reps for time:

deadlift, 100/70kg

handstand pushups

compare to 17DEC2009.

We will be using this standard for the deadlift today. There is a 12-minute cap. Perform doable quality work.

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Have you thought about picking up some lifting shoes yet? Our favorites are the Adidas Iron Work, The Pendalay Do-Win (patent leather) and the Rogue Do-Win (suede).

Still improving

Ikea got nothing on Brady and me! We built it from scratch in just 4 hours (plus two coffee breaks): we planted seeds, grew a tree, made some 1'x8' planks and constructed the following:

Now we have a dedicated place for all your belongings: bags, clothes, water bottles, cellphones & keys, shoes, etc. We might paint it later down the line, add hooks for jackets. Awesome. The top of the entire cubby/shelf system will be known as the Lost & Found section. Make sure you check it everytime you misplace something. I'll be donating abandoned items every month or so.

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WOD

"DIANE"

21-15-9 reps for time:

deadlift 103kg/72kg

handstand pushups

Keep your form on the deadlift and do your best to not Quasimodo it. Scale using the appropriate DL weight. You may substitute any type of pushup, assisted HSPU (band, elevated pike), handstand holds, handstand negatives, headstands, etc. for the HSPUs.

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QOD:

Our Grand Opening is scheduled for January 31st, 2010. The festivities begin at 11am and 4pm. Expect a social hour/meet & greet, Introduction to CrossFit, workout demo, Q&A, potluck and raffle at each start time. We will also have other local business affiliates on hand! Full details will be up on Monday.

Will you be attending? Are you spreading the word?

RAINSTORM I, Diane

This past Sunday had surprisingly good weather so Adrian, Tammy and I brought out some kettlebells, the rings, and the C2 out to Greenlake for some "exposure".

RAINSTORM I
3 rds for time:
500m Row
10 OH KB Lunges (L)
10 OH KB Lunges (R)
20 Pullups
20 Ring Pushups
20 KB Swings


Tammy 19:30 (no ring pushups)
Andrew 22:28
Adrian 23:38

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Yesterday everyone did Diane and PR'ed

Diane
21-15-9 reps for time:
Deadlift, 225 lbs
Handstand Pushups


Adrian 9:12
Andrew 5:00
Josh 17:00
Kristie 16:21
Mike 13:25
Tammy 8:15


A huge congratulations to Josh & Kristie for being such great athletes! Welcome to CrossFit!

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Today's WOD from HQ- the Filthy Fifties. Results will be posted later.