FCF 4.0 Tease #1

FCF 4.0 Tease #1 from Knees Out Media

Ahem.

----
WOD for Wednesday 6/5

STRENGTH

• Every 30 seconds for 4 minutes: 1 back squat (@ 85% of 1RM)*
• Rest exactly 2 minutes.
• Every minute on the minute for 4 minutes: 1 back squat (@ 90% of 1RM)**

* 9 total reps.
** 5 total reps.

CONDITIONING

4 rounds for time:
400m run
25 dips
100m waiter's walk, 20/10kg

Post results to whiteboard/comments/Cody.

---- RUN CLUB / Extracurricular CV Mario will be *running* a run club tomorrow evening at 6pm. Meet at CFSLU. Everyone is welcome to join! RUN/ROW: 5k for time BIKE/AIRDYNE: 20 minutes for max distance ----
Training On An Empty Stomach - WOD Talk

Do you prefer training on an empty stomach or do you eat/take something beforehand?

----

Solidarity

Emily is expecting within the week, so on Saturday Andy showed his support by letting me tape an 8lbs medicine ball to his stomach. They proceeded to do our Star Wars workout.

I love our gym.

----
WOD for Tasty Tuesday 5/7


GYMNASTICS

play with handstand walking for 15 minutes

CONDITIONING

as many reps as possible in 12 minutes:
12 push press, 50/35kg
12 chest-to-bar pullups
12 pistols

Compare to 14JUN2012. Post total reps to whiteboard/comments!


----

----

"Super" Sweet Potato Mash

Here's my favorite pre and post-WOD mash:

SUPER SWEET POTATO MASH

Generally I'll throw approximately 1/2 cup into ziplock bags. Bite off the corner and you can slurp these suckers down. Great paleo substitute for Gu, too.

----
WOD for Benchmark Friday 5/3

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

Compare to 12APR2013. Post time to whiteboard/comments.

----
Extracurricular Cardio - Fri 5/3

RUN, ROW, and BIKE/AIRDYNE

2 x 10 minute run.. Recover 5 minutes after each effort.

2 x 2 minute run. Recover 1 minute after efforts. Work for max distance/speed on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt.

*Set drag factor between 120-140 on rower.

----

#mandyisfamous

Happy Bornday "Amandi"!

----
WOD for Monday 2/18

STRENGTH

establish within 15 minutes:
board press 1RM

CONDITIONING

HBD MANDY!

as many rounds as possible in 24 minutes:
2 cast wall walks
4 hang power cleans
6 front lunges

Use the same barbell load for both the hang power clean and front lunges. Post results to whiteboard.

----

----

Seattle Affiliate League - Week 2: Team CFT

Our teams competed at Jet City CrossFit, who were amazing hosts!

They did a Team CrossFit Total:

• establish a 1RM back squat within 8 minutes
• rest 2 minutes
• establish a 1RM press within 8 minutes
• rest 2 minutes
• establish a 1RM deadlift within 8 minutes

Team Foundation CrossFit totaled 2950# for a 5th Place finish, while Team CrossFit SLU finished with a 2800# for an 8th Place finish. Current standings: FCF is in 8th, CFSLU is in 9th.

Our MVP this weekend was Sandi, who showed up to support and ended up filling in for our squad... in street clothes!

What a studette!

Who's in for next weekend? CFSLU is hosting and it'll all happen sometime in the morning.

----
WOD for Monday 1/28

STRENGTH

back squat 3x10

15 minute limit. Squat as deep as you can keep your back straight.

CONDITIONING

10-to-1 for time:
kettlebell clean and press
situp

Use a weight appropriate for your pressing strength. Attempt strict situps, allowing your body to come to a complete rest over the ab-mat. Post back squat and time to whiteboard.

----
Did you know we have a youtube page? We're starting a handful of different series, starting with our exercise library.

What would you like to see?

----

12 Days of CrossFit 2012

And this video again!

----
WOD

"The 12 Days of CrossFit"

in "Cumulative Song" format for time:
100m run
2 bear crawls, 25'
3-second 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

*Originally done with a pair of 45/30# dumbbells. Compare to 16DEC2011, 17DEC2010, 04AUG2010, 07DEC2009. Post time to whiteboard.

Recognize those faces?!
----
Knee Pain? Got Full Knee Power/Range of Motion/Potential-Terminal Knee Extension - MWOD

----

Foundation Athletics 1st Birthday

Workouts at 9am, 10am, and 12pm Saturday at CFSLU for all our FCF members!

----
WOD

"ELIZABETH"

21-15-9 reps for time:
clean, 61/45kg
ring dips

compare to 16JUL2012. Post time to whiteboard.

----
Olga Zubova 120kg Snatch, 150kg Clean & Jerk @ 75kg BW:



----

CrossFit.com WOD 05OCT2012 w/ Xplore CrossFit

Another FCF Media production. Big thanks to the Xplore CrossFit crew Jordan, Clancy, Jonah-Kai, and Kevin!

----
WOD

bench 3x5

then

3 rounds for time:
10 squat cleans, 60/45kg
20 box jumps, 24/20"

Post time to whiteboard!

----
CrossFit Takes a Tough, No-Frills Approach to Exercise - Reuters

----

FCF Media x CrossFit Advantage

FCF Media presents: CFHQ WOD demo for 120924, with our friends to the north CrossFit Advantage.



----
STRENGTH

every minute on the minute for 8 minutes:
squat clean + 2 jerks

WOD

as many rounds as possible in 10 minutes:
400m run
10 push presses, 50/35kg

Post results to whiteboard.

----
Bicyclists of a Feather Flock Together - Wall Street Journal

If you ride, which one are you?

----

FCF Media Strikes Again!

Shout out to our brilliant Pao Sanchez, as well as Carl Paoli, Caffé Vita, GAJ Seattle, SeaTown Lax, and For The People NW.

----

WOD

establish within 12 minutes:
1RM press

then

establish within 12 minutes:
3RM push press

then

establish within 12 minutes:
5RM push jerk

Compare to 08MAY2012. Post loads to whiteboard!

----

The Three Gym Throwdown is this Saturday!

Remember to RSVP with an email here before Friday night 11pm, otherwise you'll only be able to spectate!

----

Are shirts necessary for deadlifting?

Bring your socks. Save your mixed grips for your last couple of attempts!

----

WOD

establish within 20 minutes:
deadlift 5RM

then

for 10 minutes:
30 sec handstand
30 sec rest

Post deadlift load to whiteboard.

----

Top Performers at the CrossFit Regionals - The Rx Review

Includes individual men and women, and teams. Super interesting!

----

WOD Demo w/ FCF

We accidentally added up all rounds for our scores at the end!

----

WOD

"THE CHIEF"

as many rounds as possible in 3 minutes:
3 power cleans, 60/45kg
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Compare to 28DEC2010. Post rounds completed per cycle to whiteboard!

----

The Whole9 Five Movement Series

"If you could only perform five exercise movements for the rest of your life, which five would you do? This was the question we recently posed to twelve of the most widely respected fitness experts and strength and conditioning coaches – assuming their clients’ goals were general health, fitness and longevity (and not a specialized sport). The answers we got back were intelligent, well reasoned, and sometimes surprising. (And yes, some responses pushed the limits of just choosing five movements – but we let those slide.)"

• Part 1
• Part 2
• Part 3

What would your five be?

----

Foundation CrossFit Media presents...

The story of Pat Sprague of Cascade CrossFit:

"Persistency pays off."

What does CrossFit do for you?

----

WOD

for time:
400m run
25 kettlebell swings
200m run
25 kettlebell swings
400m run
25 kettlebell swings
200m run
25 kettlebell swings
400m run

Rain or shine. Kettlebell swings should end perfectly vertical, so you can choose the appropriate weight. Post results to comments!

----

What the 2012 CrossFit Open Workouts Have Meant to the Everyday Athlete - Breaking Muscle

How was the competition for you? I PR'ed 12.5 by 1 rep!

----