STAR WARS Marathon This Sunday

STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.

No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.

Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!

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WOD for Champange Friday 5/2

STRENGTH

establish a heavy thruster within 10 minutes

CONDITIONING

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...

Compare to 04APR2014. Post score to whiteboard/the Cody app.

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WOD for Volume Week Saturday 5/3

STRENGTH

5 sets of 5 single-leg double kettlebell deadlifts/side

CONDITIONING

4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing

Rest 1 minute between sets.

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And just because, here's some STAR WARS 7 news:

• Here Is the S7AR WARS Cast - BAD
• Meet Your Star Warriors - Badass Digest
• Max von Syndow
• Oscar Isaac
• Daisy Ridley
• John Boyega
• Adam Driver (Max's doppleganger)
• Domhall Gleeson
• Andy Serkis

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HAPPY BORNDAY ZEB!

Zeb teaching Dna the way

Another happy trip around the sun for the big guy!

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/9

STRENGTH

bench press 5x3

CONDITIONING

"PLAYING WITH FRAN"

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Compare to 01FEB2013. Post results to whiteboard/comments/Cody.

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BurgenerStrength.com

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FRAN Friday

Tomas B

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Champagne Friday the 13th

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

Compare to 12JUL2013. Post results to whiteboard/comments/Cody.
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Coaching Roundtable - CrossFit Open 13.5 Tips and Advice - Tabata Times

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Field Day 2013 is Sunday!

This Sunday at Cascade Playground (SLU near REI and Born to Run):

and we have these awesome team headbands from American Apparel!

RSVP here: https://www.facebook.com/events/151541205034986

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WOD for Champagne Friday 7/12

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

Compare to Friday 07JUN2013. Post time to whiteboard/comments/Cody.
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Episode 8 of Genetic Potential TV with Esther Gokhale

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Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

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WOD for Freestyle Friday 6/7

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

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The Moment You've Have Been Waiting For...

First, I'd like to apologize for the hang cleans and push presses yesterday. Whoops!

This final workout brings the 2013 Open to a close. Good times, you guys showed a lot of heart and plenty of physical and mental strength. We've got one more WOD to hit.

This week's Throwdown will occur at our CrossFit SLU facility beginning at 5pm. Pizza and beer after.

Onward to more!

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WOD for Thursday 4/4

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

* If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc...

If scaling, utilize the Masters Women's jumping pullup (see standard in the "Additional Details" video below)

Score sheet and instructions here. Post results to whiteboard. Compare here.

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For those who like the reminders, I present the following.

Here's the deal: trust your training. By now, you've got what you've got and you'll do how you were always meant to do. I know that sometimes we get excited by seeing all these cool strategies pop up, but if you haven't practiced those particulars, you probably won't have it come Go Time.

Trust your training.

That said, enjoy!

CGO 13.5 Movement Standards:

Additional Details:

Video Submission by Julie Foucher:

MobilityWOD 12.5 Prep:

GymnasticsWOD Breakdown 12.5:

MobilityWOD "Prepping For FRAN":

MobilityWOD Ep 136: Technical FRAN Improvement:

Fitr.tv's 13.5 Strategy (skip to 1:21):

GymnasticsWOD CGO 11.6

• Part 1
• Part 2
• Part 3
• Part 4

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Super Mario

Make sure to keep your breath moving along with your reps!

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WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

Compare to 31OCT2012. Post time and PRs to whiteboard.

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Top 10 GMO Foods to Avoid Eating - Natural News

Doesn't GMO sound appetizing? I love me some Genetically Modified Organisms to nurture me and keep me "healthy".

I kidding aside, anything "modified" should probably not be in the body. Yeah, eating organic might seem pretentious to the uninitiated, but it's one of the reasons us smarter folk thrive and not just get by.

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15' Up

Laura W's first Rx rope climb!

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WOD

snatch balance 10 x 2

then

"FRAN"

21-15-9 reps for time:
thrusters, 45/30kg
pullups

compare to 10JUL2012. Post time to whiteboard.

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• Breaking: Disney Buys Lucasfilm, Episode VII in 2015 - CHUD.com
• STAR WARS is Saved! - Badass Digest

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How often are you mobilizing?

Lee D. in 'Hips of Glory'

“You guys know the 23:59 rule? ‘I stretched for one minute. I don’t understand why nothin’ changed.’ Well, ’cause for 23 hours and 59 minutes you did nothing else and your body was like, ‘Well, what’s the default?’” he explains. “One of the reasons this is very effective is that we reinforce this new range with movement. We immediately go train.”

- Kelly Starret, DPT
MobilityWOD.com, San Francisco CrossFit

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WOD

"PLAYING WITH FRAN"

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Post time to whiteboard!

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The CrossFit Games are this weekend!

• Individual WODs
• Team WODs
• Masters WODs

Stay updated with what's happening here. Live streams online and on ESPN3!

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Does your head move thru the window?

Andy W!

A complete lockout allows the upper back to help stabilize the shoulders for a stronger, safer overhead position.

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WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

You must pass through a full squat and reach full extension of the legs, hips, shoulders and arms for a legit thruster. The preWOD stretch done yesterday would also be perfect before this bad mama.

compare to 25SEP2011. Post time to comments!

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I've Got to Hand It to You - CrossFit Virtuosity

The Joker does CrossFit?

Ever had a problem of 'grizzly hands' due to your training created at the gym. Have you built a blister or ripped a callus on your hand? The hands literally take hold of the majority of work we do. We need to respect them and practice good hand hygiene- not only to make others more comfortable (especially if your job deals with using your hands with others), but for our own health.

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Rocket CF!

To all of those in the South end (Columbia City!) our guy Brady is on the verge of opening Rocket CrossFit:

Facing the front

Facing the back

A rad spot, it's got parking and will be open for biz in the beginning of October! Doesn't his cage look familiar?

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WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

compare to 04FEB2011. Post time (and improvements) to comments!

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Also opening the first week of October will be Foundation Athletics in the South Lake Union neighborhood of Seattle. Concrete answers emerge this week!

Although some detectives have already stumbled upon it ...

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Butterfly

Click to see the kip in action

The butterfly kip pullup is a movement almost exclusive to CrossFit. It allows us to keep the standard of the movement (full extension of the arms, chin higher than the hands, back to full extension), and can be used to high cycle reps.

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WOD

CGO 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 thrusters, 45/30kg
3 pullups

6 thrusters, 45/30kg

6 pullups

9 thrusters, 45/30kg

9 pullups

12 thrusters, 45/30kg

12 pullups

15 thrusters, 45/30kg

15 pullups

18 thrusters, 45/30kg

18 pullups

21 thrusters, 45/30kg

21 pullups

  etc ...

Your score is the number of reps completed. Compare to the rest of the CF world here.

Post your results to comments!

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The next paleo challenge is coming up during the second week of May.

Mmm

Who's getting ready to participate? Details coming very soon.

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Paleo Dictionary

An awesome post from Margo on the JOURNAL BLOG:

Interested in learning more about Paleo but confused by the jargon? Here is a helpful Paleo dictionary for your reference!


Paleo – generally speaking this is a diet (some say a lifestyle) roughly based on things our bodies were designed to eat like our paleolithic ancestors. This consists of meat, veggies, nuts, seeds, fruits and good quality fats like olives and avocado. It focuses on variety and quality of your food sources. This “diet” was first introduced by Loren Cordain but has been popularized by Robb Wolf.

Primal – The primal diet follows the paleo diet but includes dairy and seemingly shit-tons of bacon. It has been popularized by Mark Sisson of Mark’s Daily Apple.

80/20 Principle – Heavily encouraged by Mark Sisson, the 80/20 principle is the general idea that you shouldn’t go crazy with this diet stuff. Keep on a diet 80% and let yourself slide 20% so as not to make yourself crazy and/or make all your friends hate you. Many people believe this is a slippery slope and that what people say is 20% is often more like 40% – so be careful! Good in concept, tricky in practice.

Paleo Police – A term referring to those people who argue about the technicalities of whether a particular food is paleo or not. Also could refer to those people who chide you everytime you eat something not paleo approved.

“Paleo” – When something is technically paleo (ie. all the ingredients are paleo approved) but it really just a sheep in wolves clothing (ie. larabars, paleo pancakes, paleo muffins etc…). Basically a paleo food trying to be something that is the opposite of paleo.

Gluten-free – Many paleo-ites (most notably, Robb Wolf) think that staying gluten-free should be the first and foremost for any diet plan and think gluten (a component of wheat) is essentially the anti-Christ. It should be noted here that gluten means “glue” in latin – so next time you think about eating bread – think of it as glue and it will look a lot less appetizing.

Paleo Crack – When you discover something that is absolutely and completely paleo approved and is simultaneously absolutely and completely delicious (ie. almond butter, coconut butter, dates, coconut milk, larabars) and you can’t help but absolutely and completely crack out on it.

Cheat – When you intentionally eat something non-paleo, these are often used as rewards and should be planned in advance. It’s not exactly considered a cheat if it is a semi-daily occurrence!

Slip – When you “accidentally” eat something non-paleo – that is when it was not a planned “cheat”. I always chuckle when I read the Whole 9 description of a slip:

“Unless you physically tripped and your face landed in a box of donuts, there is no “slip”. You make a choice to eat something of poor quality. It is always a choice, so do not phrase it as if you had an accident.”

Intermittent Fasting – Or more commonly referred to as IF and not to be confused with CR (caloric restriction) – doesn’t really have anything to do with a paleo diet, but is often used in conjunction. There are several types of IF – but generally speaking it is allowing your body to “truly go hungry” for a period of time, usually between 20-36 hours. Really, IF shouldn’t be used unless you’ve really got your diet under control and you aren’t cheating every other day. Read more about it here, here and here.

What say you, fellow paleo peeps? Did I miss anything?

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WOD

"FRAN"

21-15-9 reps for time:

thruster, 45/30kg

pullups

compare to 15JUL2010 or 21MAY2010.

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SPLITS!

We're off!

Adam and I (AB) are off to Carson, CA for the 2010 CrossFit Games!

The entire weekend of events will be streamed in HD and LIVE here.

Be prepared! We're coming back inspired by the WODs that these athletes will have done.

Foundation CrossFit at the 2011 CrossFit Games!

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WOD

"FRAN"
21-15-9 reps for time:
thruster, 44/30kg
pullups

compare to 21MAY2010.

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Do you have a favorite CrossFit athlete for the games? Who's going to take it this year?

POSE!

By the way, tomorrow goes down RAIN OR SHINE.

POSE Tech's Mission Statement:

Bring to the worldwide running community the highest quality running education to reduce running related injuries and to increase the performance quality of running at all levels.

How are you guys holding up with all the post drills? Calves sore? Do you feel bouncier than normal? We will be providing more and more POSE Technique drills as summer gets closer. Who has a race coming up they want to train for?

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WOD

"FRAN"
21-15-9 reps for time:
thruster 44/30kg
pullups

compare to 25FEB2010.

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Racking the bar during the front squat portion of the thruster is usually efficient in everything but the thruster. Try keeping the bar in press position during the movement. It's more difficult to maintain, but it will save your wrists.

Do your wrists hurt after thrusters?

Closed Saturday

Because I will be judging at the Washington State Sectionals for the 2010 CrossFit Games, and because many others will be at the event cheering on our very own Foundation CrossFit competitor, the gym will be closed on Saturday, Feb. 27. Come support Cedric as he goes for the gold!

Enjoying some coconut butter

Of course, we'll still be posting a workout for those of you who need to get your workout fix at home!

We apologize for any inconvenience.  We will also try to have our garage door fixed asap so we can breathe freely again next week!

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WOD

"FRAN"
21-15-9 reps for time:
thruster, 44kg/30kg
pullups

compare to 22DEC2009.

2 Weeks Left For the SRTWC!

Sheena's Corner

Ah, the Tasty Tuesday before Christmas! I hope you all have a wonderful time spent with family & friends this season. Once Friday passes, New Years will be just around the corner. What are your fitness/nutrition resolutions or goals for the year 2010?

Here's something to consider: intermittent fasting, or IF.

From Fitness Spotlight:

For those that may not be familiar to the term, intermittent fasting is just taking times of fast (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below). Benefits include improving insulin resistance (which you will hear alot about as being the #1 key marker in so many health factors including weight loss, muscle gain, performance, recovery, anti-ageing and disease prevention) and giving the body a chance to do some internal cleaning (or housework), which can lead to improved immune function and overall health.

READ THE REST HERE.

Usually I am a bit skeptical about any type of fasting - I love food way too much, but earlier this year when FCF held the Get Right For Summer Challenge Andrew V. suggested that I try it out since I had been skipping out on breakfast (whoops! I was working a 9-5 job and getting up early was rough hehe.. wait, no excuses!!). I blogged my sleep, nutrition, and workouts and noted what days I decided to IF. Since it was new to me I tried it out 2x/week then gradually moved to 3x/week once my body got used to it. Results showed quickly and I was convinced it worked. This will greatly benefit people who want to LEAN out and/or detox. Andrew B. says that you should always try Paleo and/or Zone before going on an IF stint. He says it's a difficult and can possibly negate progress if done incorrectly. But I guess that goes with any nutritional plan!

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WOD

"FRAN"

21-15-9 reps for time:

thrusters 45kg/30kg

pullups

I want you all to know my stance on the thruster:

(this is NOT work/family safe)

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QOD

After the grand opening, would you be ready for a Paleo challenge? We'd have everyone throw money into a pot and the winners (one lady, one gentleman) would split the pot and receive a free unlimited month. I would break down some semi-finalists and then you would all vote for the winners. Sound good? Who's up for it?

Announcing...

THERE WILL BE NO 5:30pm or 6:30pm class tomorrow, Wednesday the 3rd. A workout will be posted for you to do tomorrow morning if you cannot attend any of the earlier classes.

The "GET RIGHT FOR SUMMER CHALLENGE" is over and many have seen tremendous results. Some have seen small changes, but positives ones nonetheless. Others have seen little to no change whatsoever. To the latter portion, we are still here for you. The difference between those who met their goals (and made new ones along the way) and those who didn't was training. They were inside the gym with their fitness comrades and a trainer. An outside eye is what keeps us moving in workouts, prevents bad habits from forming, and motivates us to push ourselves further and harder than we could on our own. Sometimes the fact that you know someone is watching is good enough to get you on your way.

With that said I'm proud to announce our next challenge (you didn't we WEREN'T going to have one, did you?!):

THE BEACH BODY BURPEE BONANZA

aka The Stay Right Through Summer Challenge

Come into the gym for more details. Big thanks to Shannon for coming up with the name! 

If you haven't been in to our new box yet, shoot me an email to schedule an orientation to try us out for a week free.

If you plan on joining our operation, we have some nice discounts for those coming in this month:

3-MONTH INTRODUCTORY SPECIAL - Prepay for 3 months and be the first to receive a free FCF t-shirt when our shipment arrives!

INTRODUCTORY PRICING - Our soft-opening rate for a month of unlimited CrossFit classes.

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Our goal is to increase work capacity across broad time and modal domains. That means moving large loads long distances quickly. Kind of like this:

DANG.

RAINSTORM XXXI

We split this up! It was "Fran" for our firebreathers and a KB Class for the newer folk. 4:26 remains the in-house record. Someone better get sub-4:00 minutes sooner than later! Click the pictures to embiggen!

Saturday's crew

Marc prepares himself

Jen swinging away

Fran and a Quote

Yesterday we started this week with "Fran":

21-15-9 rep rounds for time:
thrusters
pullups

Andrew 5:24 (PR)
Joshua 8:00 30 lbs
Mike 10:45, 65 lbs
Nate 8:52, 45 lbs

Big congrats to Nate for getting your first consecutive set of kipping pullups!



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And something to take to heart:

"CrossFit Journal: What about Nutrition?

Coach Greg Glassman: Meat and vegetables, nuts and seed, some fruit, little starch, no sugar. End of subject."

- The CrossFit Journal

Dietary discipline (I'm currently writing something about this)- Get it going and stick with it!