The Away Team

Hope everyone enjoyed the beautiful weekend! The sun is finally breaking through the clouds and summer is coming, which can only mean one thing: it's time to take all the training you've done inside the gym, go outside and show off your new skills (and have some fun while you're at it). The FCF Away Team (that's you!) is gearing up for a number trail runs and obstacle courses this summer. We've already got three big events planned:

Run For Your Lives on Saturday, August 4th:
A 5k obstacle race with an apocalyptic twist. While jumping through a bunch of unknown obstacles you'll be chased by a horde of zombies! The goal is to make it through the race without the zombies
eating your brains, or more importantly, grabbing your "life flags". And to get as muddy as possible in the process.

• Facebook event: https://www.facebook.com/events/183450781777274/
• official site: http://runforyourlives.com/

The Warrior Dash on Sunday, July 22nd:

FCF's original dirty trail run, this is our 3rd year at the Warrior Dash. It'll be as fun as ever and we're expecting to see a huge gang of FCFers there. The event is in a new location this year, but you can be sure there will still be a chance to get muddy.

• Facebook event: https://www.facebook.com/events/190186121083663/
• official site: http://warriordash.com/

Tough Mudder (Saturday, September 29th):

Think a 5k obstacle course is too easy? Then how does an 11 mile trail run with obstacles designed by the British Special Forces sound? Hardcore enough for you? We'll be ending Seattle's summer in style with this intense race. This is the first year the Tough Mudder has been in the northwest, so it's going to be a new challenge for everyone.

• Facebook event: https://www.facebook.com/events/232437163517098/
• official site: http://toughmudder.com/

If you've got questions about any of the events, let us know on Facebook, in the comments here, or at the gym. And if there are any other events that you're interested in*, let us know and we'll get the Foundation CrossFit Away Team to join you! The FCF Running Club will start soon, too!

- Colin

Captain of the FCF Away Team

* Like the Color Run yesterday! Congrats to all those who participated!

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WOD

"JJ"

for time:
1 squat clean, 85/60kg
10 handstand pushups
2 squat clean, 85/60kg
9 handstand pushups
3 squat clean, 85/60kg
8 handstand pushups
4 squat clean, 85/60kg
7 handstand pushups
5 squat clean, 85/60kg
8 handstand pushups
6 squat clean, 85/60kg
5 handstand pushups
7 squat clean, 85/60kg
4 handstand pushups
8 squat clean, 85/60kg
3 handstand pushups
9 squat clean, 85/60kg
2 handstand pushups
10 squat clean, 85/60kg
1 handstand pushups

Originally posted on 25APR2012. In the hspu, the head must travel below hand-level, either using parallettes, bumper plates, or rings. Post results to whiteboard!

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WOD Demo with Trident CrossFit:

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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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