What's the Best Strategy for Box Jumps?

Bobby B's box jump

With all the strategy/tips that have popped up online for the CrossFit Games Open, most people have more success with the step-up over the box jump, but what about the classic FGB-style workouts?

The actual box jump has been the default (and describes the actual action), but comes with the risk of missing the box, "shinning", swinging your hand into the box, and some injuries to the back, knee, and lower leg (foot, achilles, calf, tib ant, etc.) Think of sports like basketball where there is a high volume of jumping and landing, but form isn't paramount. Along with other reasons, we see injuries to the foot, ankle, and knee. Search around and you can find some great discussions about RGIII's and Kobe's mechanics and why they were both injured.

I was a proponent of the actual jump (since that's what it's called!), but find that the step-up is more efficient, safer, and scores better over longer sets. The box jump is great and can be used if your mechanics are strong, but the risks outweigh the rewards in longer conditioning pieces.

• Perfecting the Box Jump w/ Dr. Kelly Starrett and Carl Paoli - CrossFit Journal
• Exercises You Should Be Doing (Better): Box Jumps - Tony Gentilcore
• Efficiency Tips with Matt Chan - CrossFit Journal
• Step Down If You Like Your Achilles - Tabata Times
• How To Improve Your Box Jumps - The Rx Review

We will introduce a jumping cycle in the middle of summer to build the proper capacities (not just technique, but strength, mechanics, tissue-strength, and more).

What do you think?

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Upcoming Events:

• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Max Week Wednesday 4/16

STRENGTH

push press 7x3. rest exactly 90 seconds between sets.

CONDITIONING

"FIGHT GONE BETTER"

3 rounds for max total reps. 1-minute stations of:
- wall ball, 20/14#
- power snatch, 35/25kg
- box jump, 24/20"
- row (calories)

Post score to whiteboard/the Cody app.

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PaleoRx 2014: Get It Right, Get It Tight

It’s that time of year for our annual gym wide nutrition challenge! Let's try to reset our health through cleaner eating and check how it affects our performance. This starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.

click to embiggen!

The purpose of this challenge is to get you to commit to eating clean for a full four weeks. Its goals: feel better, recover better, rest better, and have a better sense of what you are (or were) eating to nourish your body. You might: change size(s) in clothing, lose weight, gain weight, get frustrated, get excited, become a ‘professional’ chef and/or food photographer. ;)

Registration opens this Saturday, April 19th and closes Friday, April 25th. Registration is $30. If you are interested in a more in depth conversation as to what the challenge entails, attend our casual PaleoRx meeting this Saturday April 19th at 12pm, at FCF.

See you all there!

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Gymnasty Skills?

Tomas in a shoulder-flex walk How's your active mobility? Do your snatches suffer from crappy overhead positions? Do you yearn for better gymnastic ability on the rings? Do you have a solid freestanding handstand? If not, you might want to check out the Gymnastic Bodies Seminar that we're hosting at CrossFit SLU this April 19th & 20th. ---- Upcoming Events:

• Saturday 3/8 - WORKSHOP DAY AT FCF!
• 9am - Better Snatching
• 10am - Developing Efficient Strict, Kipping, and Butterfly Pullups
• 11am - Increasing Your Clean & Jerk
• 12pm - Midline Stability & Handstand Pushups
• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29. BBQ to follow!
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

---- WOD for Tasty Tuesday 3/4 STRENGTH 100 dips in as few sets as possible. 10 minute time limit. CONDITIONING 3 rounds for max total reps. 1-minute stations of:

• kettlebell clean, 20/12kg (24/16kg)
• weighted step-up, 20/10kg to 24/20" (25/15kg)
• burpee (hand-release)
• row for calories (AirDyne)
• rest

(SupeRx options)

Post total to whiteboard/the Cody app.

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Easy Recipe: Crockpot Braised Beef Shanks - Balanced Bites ----

SEATTLE VICTORIOUS

courtesy Seahawks.com

This victory isn't just for football fans, this was a victory for SEATTLE as a city. Congrats to our team- can't wait until the Victory Parade on Wednesday!

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday 3/9 - VERSUS III hosted by CrossFit SLU

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WOD for Monday 2/3

"FIGHT GONE BAD"

3 rounds for max total reps, 1-minute stations of:

• wall ball, 20/14#
• kettlebell SDHP, double 16/12kg
• box jump, 24/20"
• push press, 35/25kg
• row (cal)
• rest

Post score to whiteboard. Compare to 16NOV2013.

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Seattle Seahawks Defense Crushes Broncos' Manning in Super Bowl XLVIII - Bleacher Report

Championship Edition!

Brian C

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• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Saturday 11/16

"FIGHT GONE BAD: Championship Edition"

5 rounds for max total reps. 1-minute stations of:

• wall ball, 20/14#
• sumo deadlift high pull, 35/25kg
• box jump, 20"
• push press, 35/25kg
• row (calories)
• rest

Post score to whiteboard/Cody.

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VERSUS Firebreather Athletes! The following lists are skills and standards you should be able to meet:

• box jump, 24/20"
• burpee variations
• chest-to-bar pullups
• deadlift, 80/60kg
• front squat, 61/45kg
• ground-to-overhead, 61/45kg
• kettlebell ground-to-overhead, 24/16kg
• medicine ball situps
• overhead bumper lunge, 20/15kg
• thruster, 45/30kg
• weighted planks

VERSUS Open Athletes! You'll be fine.

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Gone Better

James W

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WOD for Champagne Friday 7/26


"FIGHT GONE BETTER"

3 rounds for max total reps:
- wall ball substitute, 20/12kg
- power snatch, 35/25kg
- box jump, 24/20"
- row (cal)

Rest 1 minute after rotating through all 4 exercises. You do not have to start at any particular station, but you must move through them as listed above.

Compare and contrast to 21JUN2013. Post score to whiteboard/comments/whiteboard.


Post results to whiteboard/comments/Cody.
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http://games.crossfit.com/

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Growth: A Farewell Party Tonight

Our days are coming to an end here at Foundation CrossFit v3.0. We (well, really all of you) have been kicking serious ass here for four years.

2009

Our new location is still on The Hill. It is pretty close to our current location. (If you weren't given the tour yet) It might be on the same block. It might even be the first entrance south of our current entrance.

2010


While we aren't moving far, we have many things to celebrate and commemorate. So come sweat with us and have a drink (there will be a keg or two) post-workout.

2011

The last workout* at FCF will be Friday at 6:30pm. COME POUR ONE OUT FOR FCF!

2012

* Please note that this is not actually the last workout held at FCF. We will be moving equipment over starting the end of next week, and these are the last few days we know the gym will look as it does now...

2013

2013+

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WOD for Summer Solstice Friday 6/21

"FIGHT GONE BAD"

3 rounds for max total reps:

• wall ball, 20/14 @ 10/9'
• SDHP, 35/25kg
• box jump, 20/18"
• push press, 35/25kg
• row (calories)

1 minute stations, with a 1 minute rest to end each round.

from CrossFit.com: "This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are: Wall-ball - 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump - 20" box (Reps) Push-press 75 pounds (Reps) Row (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point."

Compare to 08DEC2012. Post total score to whiteboard/comments/Cody.

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Episode 67 of Barbell Shrugged featuring CJ Martin:

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Happy Bornday Thompson!

M. Thompson practicing his Front Lever with Shawn, Leslie and Karen

HBD Thompson! ----
WOD

1.

every minute on the minute for 12 minutes:
2 deadlifts

Pause at the top of the 1st rep and hold for 5 seconds. Don't use an alternate or hook grip. Watch the clock so you can time yourself properly. Make the 2nd rep touch and go.

2.

"FIGHT GONE THOMPSON"
4 rounds for max total reps. 1-minute stations of:
- alternating kettlebell presses, 16/8kg
- pullup
- box jump, 24/20"
- row (calories)
- rest

Post score to whiteboard.

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Longevity - Optimum Performance Training

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Eat Better To Live Better Wrap-Up Party

This Saturday 6/23 we're wrapping up the Eat Better To Live Better Nutrition Challenge! The fun is from 1pm to 3pm at Foundation Athletics in South Lake Union.

Amy's excited! Are you?

We will be handing out prizes to all those who won, take AFTER photos, as well as share stories, and socialize. We'll have beer (!) and food on hand, but feel free to bring some stuff yourself. Find a recipe you really liked during the challenge? Make it and share it!

It's going to be a busy weekend, but hope to see you there!

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WOD

3 rounds for total reps. 1-minute stations of:
- wall ball, 20/14#
- box jumps, 24/20"
- dumbbell hang squat cleans
- hand-release pushups
- rest

Today's standard for the box jump is that you complete the rep after landing on the other side of the box. You do not have to stand all the way up after mounting the box, but it helps when you're tired!

Post score to whiteboard.

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MobilityWOD comes out with another wicked overhead position mob: The Beauty Queen

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BEER (and socks)

Mandy, Cheryl, Lee T, and GTR the birthday boy

You all deserve a beer for completing and competing in the Reebok CrossFit Games Open!

Great job to everyone involved! We're in the process of planning a post-CGO party for the beginning of April, but first we'll have an intergym battle between Foundation CrossFit, Rocket CrossFit, and Foundation Athletics!

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WOD

Tabata double unders

then

"FIGHT GONE GTR"

3 rounds for max reps. 1 minute rounds of:

• row (calories)
• burpee box jumps, 24/20"
• 20m shuttle run
• one-arm kettlebell swing, 24/16kg
• rest

Rower damper must be set at 10. Post results to comments!

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Which position is better? Toes forward (less than 15 degrees) or toes out (30 degrees)?

• Hip Torque, Toe Angle, and Squatting - 70's Big
• Squatting Toes-Out - Catalyst Athletics
• Foot Position Test: Breaking Diane - Mobility WOD

How do you set up your stance? 

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Is This YOUR Water Bottle?

The time to pick it up and bring it home is now!

Otherwise, come 12pm this Saturday they get "redistributed" and/or donated. The buildup has been ridiculous and there's too many for the amount of cubbies we have!

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WOD

"WA Sectionals 2010 WOD #3"

3 rounds for max reps. 60-second stations of:

• wall ball
• power snatch
• box jump
• row
• rest

compare to 08MAR2011. The clock does not stop or reset at the call or rotate. The box jump is Games standard: you must land, stand and completely open your hip for the rep to count. No pop-offs. Post score to comments!

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HOW SWEET WOULD A CAP HILL GONDI BE?!

Would You Ride the Capitol Hill Aerial Cable Lift? - CHS

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Into the Light

Jumping towards or away?

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WOD

"FIGHT GONE GNARLY"

3 rounds for max reps:

• 60 seconds two-fer-one wall ball, 20/14#
• 60 seconds power snatch, 45/30kg
• 60 seconds burpee
• 60 seconds dual-kettlebell swing, 24/16kg

Compare and contrast to 19AUG2011. Post score to comments!

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What's your favorite benchmark? How would you "improve it"?

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Last chance!

Make sure you RSVP for your spot by emailing me (andrew@foundationcrossfit.com) and reporting your best lifts in the back squat, press, and deadlift. Giving me a 5RM or 3RM is fine because we can calculate your projected 1RM.

See you Sunday at noon!

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WOD

"FIGHT GONE BAD" (2-hand version)

3 rounds for max reps. 1-minute stations of:

• wall ball, 20/14#
• dual kettlebell sumo-deadlift high-pull, 16/12kg
• box jump, 24/20"
• dumbbell push press, 35/25#
• row (calories)

compare and contrast to 13MAY2011. Post score to comments!

How did you fare with this version? It's definitely more difficult to control two implements per hand than one.

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What kind of equipment would your dream gym have?

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Week 1 Newsletter

page 1 of 3

Read the wrap-up about Week 1 of the Paleo Rx Challenge here! (right-click to download)

Find out:

• A quick recap of what we set out to do with Paleo Rx
• The winners of compliance for the week
• The winners of Mini-Challenge #1 (Saddest Before Picture)
• A basic primer on sleep
• and a cool recipe!

Like it? Think we can improve it for the next week? Let us know in the comments and maybe we'll have new merchandise for you at the box!

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WOD

3 rounds for time:
20 wall ball shots, 20/14#
20 kb sumo-deadlift high pull, 32/24kg
20 box jumps, 20/18"
20 push press, 35/25kg
20 calorie row

compare and contrast to 13MAY2011.

What'd you think- better or worse than the normal FIGHT GONE BAD?

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Jeff T. sent this article and video our way: The Sport of Botaoshi



We definitely need to do this at the 1st Annual Foundation CrossFit Field Day.

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Sad BEFORE pictures due tomorrow!

Have you taken yours yet?

a sad, sad man

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WOD

"FIGHT GONE BAD"

3 rounds for max reps. 1-minute stations of

• wall ball shots, 20/14#
• sumo-deadlift high-pull, 32/24kg
• box jump, 20/18"
• push press, 35/25kg
• row (calories)
• rest

compare to 23FEB2011.

Post results and methods of badassery to comments!

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Anyone run hot when they sleep? Always looking for the cool spot in your bed?

SHEEX Luxury Performance Bed Sheets



Think about your favorite piece of active wear (Under Armour, Luon, etc). Now think about having a bed covered entirely by it. Prices start at $200/set.

Pros? Cons? Worth it?

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Celebrating dedication!

Celebrate the end of the Journaling Challenge this weekend at The Elysian Brewery at 12:30pm after the 11am WOD. Everybody (including non-participants) is invited to hang out and have a good time!

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WOD

"FIGHT GONE BAD"

per CrossFit.com:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

• wall ball, 20# to 10'/14# to 9'
• (dual kettlebell) sumo-deadlift high pull, 16/12kg
• box jump, 20/16"
• push press, 35/25kg
• row (for calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

compare to 25SEP2010 or 14JUN2010.

Did you push it like these folk?



What did YOU score? Post results to comments.

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Check out the following Mobility WOD links to see how much mobility plays into your movement efficiency.

• Episode 32: FGB Ready Sumo Shoulders
• Episode 33: FGB Push Press Prep

Go get you some supple musculature. Huzzah!

Fight Gone Bad 5

[I forgot that I had made a video of TMIMIC get his first muscle-up the other day. CHECK IT OUT!]




From the official site:

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

The event can take place at any CrossFit Affiliate facility between 6am and 4pm.

The event format is the Fight Gone Bad CrossFit format:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)  

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20″ box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

They will break up the workout into levels. The four divisions are:

Class A: Standard Men = 35kg push press and sumo deadlift high pull, 20# wall- ball and 20" box jump
Class B: Modified Men/Standard Women = 25kg push press and sumo deadlift high pull, 14# wall-ball and 20" box jump
Class C: Intermediate = 16kg push press and sumo deadlift high pull, 8# wall-ball and 20" box jump (step-ups are okay)


We will be participating at Urban CrossFit this year. For Saturday's post I'll list who we have as acting victims participants. Sign up on the whiteboard if you haven't done so yet.

Click here to see AB's Page and donate!

Click here to register!

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WOD

2 rounds for max reps:
60-second stations of

• wall ball, 20/14#
• sumo deadlift high-pull, 35/25kg
• box jump, 20/14"
• push press, 35/25kg
• row (cal)

There will be a 60 second rest between each exercise.

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Also, your Moment of Zen:

No 7:30pm class this Friday

Making way for our Friday Fun Night:

• Lululemon Trunk Show
• LOOK GOOD NAKED Challenge Wrap Up Potluck
• New merchandise comes in! ($20 shirts, $50 sweatshirts)
• Tony's back up!

WORKOUTS WILL BEGIN AT THE TOP OF THE HOUR AND :30 AFTER THE HOUR FROM 6AM TO 2PM, then 4PM TO 6:30PM (last time to workout for the day).

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WOD

"FIGHT GONE BAD"

compare to 05APR2010.

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Are there any other class times that you want to see in our schedule?

Winner Winner Chicken Dinner

Our Week #3 winner was Danielle. She won a $50 gift card to Purple Cafe/Barrio.

What is your secret to success? My secret is my competitive nature. Seriously, though, knowing I am accountable for what I eat has kept me on the straight and narrow (for the most part). Meal planning is also essential - I try to prepare some snacks / meals on Sundays for the week.

What is your favorite cure for a sugar, bread and/or alcohol craving? My standby for a sugar craving is fruit - I love watermelon and berries. There is nothing that can replace bread! I just stopped buying it. My alcohol consumption hasn't changed much pre-challenge. I usually try to limit it to once / week (unless I am on vacation!)

What's your favorite go-to snack or meal? I really like raw peppers as a snack (Thanks Tony!). And I find eggs to be relatively quick and easy to prepare. I particularly enjoy my eggs with avocado and lots of salsa!

What has been the biggest and/or hardest change for you? The hardest change for me has been: how do I replace the calories I was getting from milk (in my daily latte) and grains pre-challenge in a way that is filling? I wasn't eating a significant amount of dairy / grains, but if you add it up, it is probably 350-500 calories / day. Veggies and protein seem to work the best.

Do you feel any different? If so, how? To be honest, I don't feel that much different. I would say I am even more aware of what I am putting in the body and am getting better at monitoring what will make me feel good (veggies, protein, a little fruit) and what makes me feel icky (nut & sugar overload).

Anything else you want to add? I try to eat healthy most of the time, and if I have a slip, that's okay - there's always my next meal to get back on track.

Our winner of Week #4 was Alina. She won a $70 gift card to Banya 5.

What is your secret to success? Staying away from temptation and planning ahead! I cleaned out my
entire kitchen and always look up menus before I go out. And always having green tea with me!

What is your favorite cure for a sugar, bread and/or alcohol craving? Dates and larabars! Fresh fruit, too!

What's your favorite go-to snack or meal? Hardboiled eggs and turkey bacon

What has been the biggest and/or hardest change for you? Going to my parent's house because they're amazing cooks and finish every meal with dessert!

Do you feel any different? If so, how? I feel like I have more control maintaining energy. I don't think I'm losing weight but I my running is getting easier!

I'm excited to keep going (especially after a few slips this weekend)!

Our winner of Week #5 was Matt. He won a 16kg Apollo Kettlebell.

What's the secret to your success? My secret to success is always havin something you like to snack on handy. When you get a craving for something you shouldn't have go for your standby instead...

What's your favorite cure for a sugar, bread, or alcohol craving? I'm among the few, and I guess fortunate, group of people who don't get sugar cravings that's often. I'm not sayin I don't like sweets, I just find a piece of fruit makes a good enough substitue. As far as bread and alcohol go, it's hard to find an alternate. Knowing how carb loaded bread is makes it a little easier to avoid. Alcohol is just gonna have to be the reward for a succesful 7 weeks of paleo!!

What's your favorite go-to snack or meal right now? Right now I'm in love with the Unwich from Jimmy John's but my favorite thing to snack on is beef jerky.

What has been the bigger or hardest change for you? The hardest thing to I've had to adjust to is planning for meals. Finding food on the go is very tricky!

Do you feel any different? If so, how? I feel great! Getting started in the mornin has never been easier.

I never thought I would enjoy the diet so much, but I have to say it would be soo much harder if I didn't have Erin to support me! She is so much better at finding recipes and crazy new things to try. Having someone to talk to and share with makes a world of difference!



Our winner of Week #6 could be you. The prizes keep getting better and better!

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WOD

Washington Sectionals 2010 WOD #3

3 rounds for max reps.
1-minute rounds of:

• wall ball, 20/14#
• power snatch, 44/30kg
• box jumps, 24/20"
• row (calories)
• rest

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Burpee challenge coming this summer...

Are you in?

A new set of CrossFitters are here with the April Foundations Program! It's not too late to join in- we have one more spot open for the morning and two more in the evening.

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WOD

"FIGHT GONE BAD"
3 rds of 1 min stations for max reps:
- wall ball shots, 20#/14#
- sumo deadlift high pull, 35kg/25kg
- box jump, 20"/18"
- push press, 35kg/25kg
- row (calories)

compare to 22MAR2010.

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QOD

Best/ worst part about FGB?

Post thoughts to comments.

R&R

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WOD

"FIGHT GONE BAD"
3 rds of 1 min stations for max reps:
- wall ball shots, 20#/14#
- sumo deadlift high pull, 35kg/25kg
- box jump, 20"/18"
- push press, 35kg/25kg
- row (calories)

compare to 08FEB2010.

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Make sure you have all your PRs on the boards that just went up above the shelves!

• 1RM back squat, press, deadlift, clean, snatch
• max consecutive pullups, double unders
• 500m row
• "CINDY"
• "FRAN"
• "TABATA THIS!"
• "FIGHT GONE BAD"