Foundation Athletics 1st Birthday

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

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WOD

"ELIZABETH"

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

compare to 16JUL2012. Post time to whiteboard.

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



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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.

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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!

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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!

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Are shirts necessary for deadlifting?

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

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WOD

establish within 20 minutes:
deadlift 5RM

then

for 10 minutes:
30 sec handstand
30 sec rest

Post deadlift load to whiteboard.

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Top Performers at the CrossFit Regionals - The Rx Review

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

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WOD Demo w/ FCF

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

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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!

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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?

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Luon Shadows

Melissa F

The rings move with your momentum if you build any, and are therefore "easier" when performing knees-to-elbows. Although using a bar with just the proper amount of kip will be more efficient.

Do you prefer the rings or the bar for your knees-to-elbows?

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WOD

for time:
400m run
21 overhead squats, 70/45kg
42 knees-to-elbows
400m run
15 overhead squats, 70/45kg
30 knees-to-elbows
400m run
9 overhead squats, 70/45kg
18 knees-to-elbows
400m run

No racks permitted for the OHS. Use either a pair of high rings or a pullup bar for k2e. Post results to whiteboard.

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Check out tomorrow's CrossFit.com WOD demo by Foundation CrossFit Media (Pao, Tony and me) did for last Friday's deadlift workout.

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2012 Regionals WOD #2

Ready?!

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WOD

CFG 2012 Regionals Individual Event #2

for time:
2k row
50 pistols, alternating
30 hang cleans, 100/60kg

Watch the video above for standards! Hang clean may be received in either squat, power, or split position. Remember to pull yourself under. Post results to whiteboard!

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Foundation CrossFit demos "THE CHIEF" - CrossFit.com

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