Another Max Week! Squat, cleans, and T2B

Gina P

To make for another variation of technique for the toes-to-bar: finish a knees-to-elbows and quickly extend your knees.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Max Week Monday 10/28

STRENGTH

establish within 20 minutes:
back squat 5RM

CONDITIONING

CGO 13.4

as many rounds as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar
etc.

Compare to 04OCT2013, 03JUN2013 and 24MAR2013. Post score to whiteboard!

Post results to whiteboard/comments/Cody.

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Should You Eat Chicken? - NY Times

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Exciting Times

Colin's feeling good about this week's tests. Do you?

"LYNNE" tomorrow and "DIANE" Saturday.

Also: new facility is coming along soon. We're waiting on the deep clean before we you bring the equipment over!

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WOD for Thursday 6/13

In any order, you have three attempts to find:

• max unbroken ring dips
• max unbroken double unders
• max L-hang for time
• 500m row for time

Post results to whiteboard/comments/Cody.

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From Gina P:

My nonprofit Seattle Greendrinks Turns 10! Goodwill and Mayor McGinn will be judging the Thrift Shop costume contest, and Car2go and Lyft are throwing out free rides. $15 admission with beer, wine, ice cream, silent disco dance party, photobooth, live screen-printing, food art on live models, and other giveaways and shenanigans. Bring items to donate to Goodwill! 

It's this Friday!

Ticket's here: http://www.strangertickets.com/events/7706798/seattle-greendrinks-turns-10

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PaleoRx 2013: Deload Week

Jared, Josh, Raul, Leah, Sunnie's back, and Blair

What a great turnout for this past weekend's PaleoRx Iron Chef challenge. So many people brought so many tasty dishes, it was hard to just "taste" them... we went in a finished off all the plates!

A huge thank you to Sarah M for spearheading this challenge, and for Gina P for setting up our event fun!

Remember for those who finished the PaleoRx challenge up until this point, you'll be deloading this week and slowly starting to incorporate other things back into your diet. Take it nice and slow and pay attention to what foods affect you in certain ways.

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WOD for Skills Week Monday 5/20

STRENGTH

back squat 3x5 (go heavier than last time)

CONDITIONING

for time:
21 power cleans, 61/45kg
42 hand-release pushups
15 power cleans, 61/45kg
30 hand-release pushups
9 power cleans, 61/45kg
18 hand-release pushups

Post times to whiteboard/comments/Cody.

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Your Practical Guide For Dental Decisions - Whole 9 Life

A lot of folks out there are seeking the optimum diet and the ultimate exercise program in the name of health and longevity. Often, however, these same people have completely neglected their teeth. 

You might as well have eaten that bagel and decided to lift light weights like Gweneth Paltrow. 

Let’s be real! Your mouth is the beginning of your digestive tract, and as you keep your gut healthy, you must also keep the top end (your mouth) healthy as well. As easy as it is to get “leaky gut syndrome,” you can also get a sort of “leaky mouth syndrome” as well.  In dental speak we call this periodontal disease.

Read more below!

• Part 1
• Part 2
• Part 3

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Back Squat Monday

Rich and Gina

Mobilizing before and after the workout can help you get into better positions.

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WOD for Monday 4/8

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Post results to whiteboard.

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Oly Analysis: Chad Vaughn Snatch - CrossFit Journal

Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 285-lb. snatch via slow-motion footage. 

As he settles into his start position for his heaviest snatch of the day, he’s thinking three things: build tension in the back, feel the shoulders in front of the bar, and be aggressive on the extension. As he takes a deep breath and locks in his back, he feels the tension he’s created, he says. 

“My awareness is with the bar,” says Vaughn, part owner of CrossFit CenTex in Belton, Texas. “Now I’m really trying to feel my shoulders staying in front of the bar—that’s gonna help me create that vertical shin position the best that I can up above the knee.” 

Once he’s above the power position, it’s go time.

Study and read more at the link! ----

CGO 11.1

The Rundown with The 2013 CrossFit Games Open

• We'll program the CGO workout for Thursday every week.
• For those officially participating we'll have our competition day on Friday nights and Saturdays: flip flopping between both weekly (dates/times TBA).
• This will allow everyone a time to prep physically and mentally. Official participants are encouraged to come do an active rest day on Thursdays during classes to watch how it's being down and practicing mobility and movement patterns to prep for competition.
• It will also provide those using the Online Judges Course an avenue to practice counting and no-repping individuals in a proper environment.
• Participants should expect to surprise themselves.

Any and questions need to be sent to andrew@foundationcrossfit.com.

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WOD for Champagne Friday 3/1

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 35/25kg

The requirement is ground-to-overhead if you cannot snatch, you may also do a clean & jerk/push press/press. There is no scaling the double under today. Time to practice as they'll probably show up in the 2013 Open.

Compare to 05JUN2012. Post results to comments!

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Barbell Shrugged: Episode 49 - Nutrition, Training Mistakes, and Competition Prep

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How's Your Body Line?

Gina and Amy

Body line: ankles, knees, hips, ribcage, shoulders, elbows and wrists in line.

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WOD

A.
play with handstands for 20 minutes.

See if you can get a proper freestanding handstand. Otherwise work on your progressions: cast wall walks, Gatherings, etc.

B.
8 rounds:
200m run
20 senders
20 landmine twists

Not for time. Unlike last week, the volume on the senders is controlled. Challenge yourself with higher, more consistent heights. Start with a bar for the landmine twists. Up the weight accordingly, but make sure it's executed properly.

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Japan's Ninjas Headed For Extinction - BBC (via Coleena S)

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Ultimate Frisbee FCFers

This past weekend, Gina P. (ultimate player and Foundation CrossFitter) qualified to go to the Club Ultimate National Championships next month in Sarasota, FL. Her team Underground played against Vancouver's Zephyr for fourth place and the final bid from the Northwest region to the national championship tournament.

FCFer Ben B's season ended at Northwest Regionals, unfortunately. He played in the game-to-go to Nationals, but the final bid was taken by Furious George, a team from Vancouver.

"I had a great season though and earned a starting spot on my team, Voodoo." - Ben B.

Amazing work by the both of you bad ass motherfunkers.

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WOD

establish within 15 minutes:
front squat 1RM

then

for 10 minutes:
handstand, 30 seconds
rest 30 seconds

then

for time:
2k row

Post results to whiteboard.

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Is CrossFit Training Good For Kids? - NPR.com (via Eric P)

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