Weightlifting Tuesday

Isaac M

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Upcoming Events:

- RUN CLUB: Wednesday 5/14 at FCF. 7:30pm. Wear brights/reflectives.
- CrossFit Total Nights - Friday 5/16 at CrossFit SLU. 5pm to 8pm.
- VERSUS IV: The Reckoning - Sunday 5/25.
- Memorial Day Murph - Monday 5/26 at both FCF and CFSLU.

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WOD for Test Week Monday 5/12

STRENGTH

15 minutes to establish a heavy snatch
15 minutes to establish a heavy clean & jerk

CONDITIONING

"ISABEL"

for time: 30 snatches, 61/43kg

or

"GRACE"

for time: 30 clean & jerks, 61/43kg

If scaling, use about 60% of your 1RM.

Compare to . Post barbell load and time to whiteboard/the Cody app.

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A New Set of FOUNDATIONS Graduates

Congratulations to the Graduating Class of January 2013!

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WOD for 2/11

STRENGTH

front squat 3x10

CONDITIONING

"GRACE"

for time:
30 clean & jerks, 61/45kg

Compare to 20JUL2012. Post results to whiteboard.

Alternatively, if you've done GRACE more than thrice then I'd like to challenge you to do 30 C&J with about 60% of your 1RM C&J.

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How Much Caffeine is Too Much - io9

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SEAHAWKS defeat the REDSKINS

Seahawks 24, Redskins 14.

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WOD for Monday 1/7

STRENGTH

back squat 3x10

CONDITIONING

"GRANNIE"

for time:
5 clean & jerks, 60/45kg
50 double unders
50 situps
5 clean & jerks, 60/45kg
40 double unders
40 situps
5 clean & jerks, 60/45kg
30 double unders
30 situps
5 clean & jerks, 60/45kg
20 double unders
20 situps
5 clean & jerks, 60/45kg
10 double unders
10 situps
5 clean & jerks, 60/45kg

"ANNIE" interlaced with "GRACE"? Why not? Power can take you through the workout quickly, but so can technique and patience. The latter also allows you to continue to workout another day.

Post time to whiteboard.

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JUMP! LAND! REPEAT.

The FCF Strength Program kicks off next Wednesday, July 25th! We have 5 more spots available ...

Duration will be a minimum of 6 weeks straight, continue as long as you need to get stronger. $50 per month for existing members for your personalized program. You will be coached by Zeb, BCS and AB. Wednesday @ 7:30pm, Friday @ 7:30pm, Sunday @ 11am. There will be no CrossFit class held at these times. A few more details here.

Reserve your spot now.

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WOD

"GRACE"

for time:
30 clean & jerks, 60/45kg

compare to 10FEB2012. Post time to whiteboard.

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Go Jo!

The workout is set and will be explained to you on Saturday. Shirts are in process as well! They look awesome. Come show your support, and hopefully you RSVP'd by last week for a free tshirt! Otherwise, we will have a limited number available for purchase, $20 gets you an awesome American Apparel FCF All-Blacks tshirt!

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Outdoor Activities

In case you forgot, it's time to dust of your viking helmets. The Warrior Dash is this weekend! Looking forward to seeing everyone out there on Sunday! If you're looking for details, we've got not one, but two Facebook events for it:

https://www.facebook.com/events/190186121083663/
https://www.facebook.com/events/318338901534903/

Looking for an outdoor event, but maybe something a little closer? Is FCF close enough for you? Join us Sunday, July 29th for our very own OBSTACLE RUN! Whether you're training for a longer event (Tough Mudder, anyone?) or just looking for something fun to do, all FCF/FA members are welcome to join.

This is not a typical CrossFit workout! There will be a lot of running (up to 4 miles!). However, it'll scale to whatever level you're up for. The shortest option includes about 1.5 miles of running. We're not going to unveil all the details quite yet, but you can get the latest on our facebook event page.

Vote For Our Chef!

Vote for Jake, one of our afternoon athletes, is up for a local competition:


Seattle's Hottest Motherf*cking Chef (I fancied it up a bit)

Show your support and vote for the La Bete* chef and fellow CrossFitter!

Vote here: http://seattle.eater.com/archives/2012/02/09/vote-hot-chef-round-7-vorono-thornhill-sexton.php

See La Bete's Yelp! page here: http://www.yelp.com/biz/la-bete-seattle

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WOD

"ISAGRACE"

for time:
30 snatches, 60/45kg
30 clean & jerk, 60/45kg

or

"ISABEL"

for time:
30 snatches, 60/45kg

or

"GRACE"

for time:
30 clean & jerks, 60/45kg

or

"CGO 11.3"

as many reps as possible in 5 minutes:
1 squat clean, 75/53kg
1 jerk, 75/53kg

Post results to comments and explain why you chose what you did!

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Pao and I play videogames, then re-enact them!

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Off the Ground?

Do your feet float off of the ground when going overhead in the jerk? Should they?

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WOD

"GASSED GRACE"

for time:
1mi run OR 2k row OR 1.5mi OR 5min max double unders
(followed immediately by)
30 clean & jerks, 60/45kg

compare and contrast to 14JUN2011. Post CV piece and time to comments!

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A Runner Dies During the L.A. Rock'n' Roll Half-Marathon - The L.A. Times

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The FCF Running Program

The long-awaited return of Running Program has arrived! Weather has finally improved, and we have revamped the program to provide an effective and high-quality experience for our athletes.

Don't let Barry beat you!

We look to bring the techniques and skills of elite runners to you. Our goal is to enhance speed, reduce effort, prevent injuries, and restore a love of running.

The six-week program is entirely focused on the skill of running, not improving work capacity (that's what CrossFit is for!). We are seeking to improve runners ability to maintain the optimal running position and optimal transition to run. Then we'll train you to do it at faster speeds and for longer distances. Athletes will learn to work with gravity and the other natural forces involved in running - not against them, which is the cause of injury and inefficiency.

Classes will start on June 21, and be held at 7am and 6:30pm on Tuesdays and Thursdays. There will open-invite events on Saturdays to fun runs, either on trails or at the beach.

Cost:

• $120 Foundation CrossFit Members
• Non Members: $285

A couple of notes:

• Like our CrossFit classes, the same lesson will be held at two different times. You only need to attend one class per day.
• You may attend a morning class on one of the days and an evening class on the other.
• You don't have to commit to a class time, however consistency in time and day of attendance is appreciated.
• If you can only do 1 of the classes per week due to scheduling difficulties, a discounted program of $70 is available, although frequency is an important part of the program.

Please contact Adam with any questions, comments or concerns: adam@foundationcrossfit.com

REGISTER HERE for the 7am classes.
REGISTER HERE for the 6:30pm classes.

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WOD

"GRACE"

for time:
30 clean & jerks, 60/45kg

compare to 09MAY2011. Have you become stronger? Faster?

Post results to comments.

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Are We Built To Run Barefoot? - The New York Times

Short answer: Yes, but not anymore.

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Benchmark Week

Today is DAY 1 of the Paleo Rx Challenge. A couple of things you need to do sooner than later:

• Register.
• State your goals. Everywhere (here in comments, PaleoRx site, your blogs, facebook, etc. The more places people can see and hold you accountable, the better.)
• Workout. Everyday this week is going to be a benchmark that will need to be repeated in 6 weeks.
• Take your BEFORE pictures.
• Clean out your fridge and pantry of the junk sh!t.
• Get PUMPED!

Tomorrow's intensive is hand balancing- proficiency in handstands, handstand pushups and levers!

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WOD

"GRACE"

for time:
30 clean & jerks, 60/45kg

compare to 25FEB2011 or 03DEC2010.

Post results to comments.

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Paleo Rx Mini-Challenge #1: The saddest looking BEFORE picture.
(due date: Saturday by 2pm)

2010

First off, It is required that you take some BEFORE pictures, but it is not required that you share them. You can take these at the gym or at home. Then send them to challenge@foundationcrossfit.com

We need three pictures from each person:

1. one full-body front
2. one full-body profile (side view)
3. one full-body behind.

Dudes in shorts only. Ladies in bras and shorts only.

The contest this week is simple. Who can have the saddest facial expression in their BEFORE photo? (We will only post cropped photos of winners, from the chest up.)

Get to snappin'!

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movie: The Future of Food

Watch the ENTIRE movie here.

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WOD

"GRACE"

for time:
30 clean & jerks, 61/44kg

compare to 03DEC2010, 26NOV2010 or 06AUG2010.

Power or full squat cleans are acceptable.

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Do you know what's in your food?

IsaGrace?

Here's a great quick video article from The CrossFit Journal. Click the picture or the link below to view it. You'll need a CFJ Subscription to view it.

The Burgener Warm-Up

Check out the free written version here.

REMINDER!

1. Scoop (Down & Up)
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Landing
5. Snatch Drop

All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).

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WOD

"ISABEL"

for time:
30 power snatches, 60/44kg

and/or

"GRACE"

for time:
30 power clean & jerks, 60/44kg

compare both to last Friday the 26NOV2010.

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And as promised... your AT HOME WOD!

measure out a distance of (about) 30'.

as many rounds as possible in 15 minutes:
broad jump, 30'
duck walk, 30'
10 pushups
20 situps
30 squats

Wishlist: CrossFit gear

Tis the holiday season! The other day we talked about the discount you can get from The Shoe Mart. Let's chat about other things we can utilize within CrossFit:

DISCLAIMER:
By NO means are we telling you that having all this gear will make you a better athlete. We're NOT saying go out and buy all of these things or you'll suck. You've become a better athlete because of your dedication to fitness (and because you have the best trainers in the world). We just want to share some apparel ideas with you since the holidays are approaching.

BTW your trainers like gift cards and coffee (;

Building Your Own Home Gym
The CrossFit culture started out NOT in big warehouse spaces, but in garages (ourselves included). You won't always be able to make it in the gym, but you should have a contingency plan for your fitness.

• gymnastics rings. You can set these up over anything. Rogue makes a an excellent doorway setup.
• Our gym uses the following: Rogue, Xtreme Rings, AgainFaster, EXF
• a jump rope. Any jump rope. Cool ones here, here and here.
• a kettlebell. 16kg for gents, 12kg for ladies. Unless you're J. Evans, in which case you'll need two 32kg kbs. You can hopefully find one at a Play It Again Sports near you.
• rubber bands aka jump/stretch bands. You've learned how to mobilize at the gym and by watching all the videos on Mobility WOD. I recommend blue bands (small)

Community Supported Agriculture (CSA)
Get away from tedious shopping and stop wasting food! Most CSAs will allow you see what you'll be receiving and substitute your foods as necessary. I'm posting a few, but there are plenty around Seattle.

• Full Circle Farm
• Local Roots Farm
• Tiny's Organic

Save some cash for cow. Tami has a rancher friend who's going to have a cow ready for the new year. Sign up for some steak at the gym!

Here are some other resources for some gear we recommend you look into:

• Weightlifting Shoes
• Adidas (Iron Work III, AdiStar, Power Perfect II)
• Rogue Fitness (Rogue Do-Wins, The Rippetoe Boot, Nike Romaleos)
• Again Faster (AF Talons, Pendlay Do-Wins, VS Athletics, Ristos)
• Nike Romaleo
• A bunch of other options and reviews of many listed above
• CrossFit Apparel
• Us! (Duh- represent your gym! New apparel coming very soon)
• LifeAsRx
• CrossFit.com
• Rogue Fitness
• Again Faster Equipment
• Us again!
• Books!
• We've recommended a bunch here.
• Lululemon Athletica
• Men: Smash pant/Letterman pant, Pacific Beach Hoodie
• Ladies: everything.
• MEMBERSHIP at the gym. Get one for a loved one (remember we have a domestic partner discount!)

Yup.

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WOD

"ISABEL"

for time:

30 snatches, 60/44kg

compare to 18OCT2010.

and/or

"GRACE"

for time:

30 clean & jerks, 60/44kg

compare to 06AUG2010.

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Another reason heavy consideration of what type of shoes are important in our type of training:

Shoes - I Am UnScared

New Shoes

Vibram + Merrell coming out with a new shoe similar to the Five Finger...

Introducing the Merrell Barefoot Collection

Hahaha @ the lady with the heel strike

Also, Inov-8 will be releasing the popular f-230 in multiple colors this fall as well as a new 2011 Spring lineup.

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WOD

"GRACE"

for time:
30 clean & jerks, 61/44kg

compare to 26MAY2010.

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Who's ready for some strength cycles? As the weather cools down, we'll get back into it, but for now we're going to enjoy the sun as much as we can.

Speaking of which HOOVERBALL this coming Tuesday at 6:30pm at Bobby Morris!

Week 3 Winner

Danielle J. (our Member of the Month) is last week's winner of the Look Good Naked Challenge. She beat out Matt and two others who were tied for 2nd place!  This week's prize - a $50 gift certificate to Barrio or Purple Cafe:

The Recap:

• Week 1: J. A. Henckles chef's knife + bamboo cutting board, $30 value (Winner = Rebecca)
• Week 2: (10) Primal Pacs, $40 value (Winner = Rachel)
• Week 3: $50 gift certificate to Barrio/Purple Cafe (Winner = Danielle J.)

Have you noticed the value of the prizes keeps going up week after week? The stakes are getting higher, and we are increasing the prize values to get you even more motivated to win the weekly challenge. No prize will be less than the $30 registration fee, and we have more great prizes lined up as we move into the second half of the Challenge! This all leads up to our Grand Prize of one month of Unlimited CrossFit!

Also, we are just about to put in our order for our FCF Look Good Naked tshirts!

Ooh...hot stuff!

Keep up the fantastic work and maybe you'll be this week's winner!

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WOD

"GRACE"

for time:

30 clean & jerks, 61/44kg

compare to 30MAR2010.

Extra classes this week!

We will have a 6pm class everday this week! We are making this slot available since the next Foundations program doesn't start until next Monday. For this week only, we will be expanding your evening Foundation CrossFit options to 5pm, 6pm, and 7pm!

Elbows high & outside.

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WOD

"GRACE"

for time:
30 clean & jerks, 60kg/45kg

Cleans are power cleans.

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QOD

Which do you like better? The clean, the snatch or the jerk?

Adrian's "Grace" (27SEP08)

Video addiction!

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We did Fight Gone Bad this day, but Adrian busted out a quick "Grace"


Foundation CrossFit: Adrian pre-"Grace" from ABueno on Vimeo.


Foundation CrossFit: Adrian does "Grace" from ABueno on Vimeo.

His time was 3:40, which wasn't a PR. He's going to get under 3:16 soon.

Clean & Jerk

James Fitzgerald (aka OPT, the 2007 Male CrossFit Champion) said something across the lines of "Train smart, not hard". Ego gets the best of us and we sacrifice actual progress for the sake of having the bigger balls. KNOW HUMILITY!

"Grace"
for time:
30 Clean & Jerks

Adrian 3:25*
Andrew 3:10*

Today's finisher was a 'pinching farmer's walk' around the building.

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RAINSTORM THIS SATURDAY!

Grace and little Cindy

No RAINSTORM this Saturday. There will be a CFT Meet at Rainier CrossFit! All are welcome.

Instead, we'll be meeting up on Thursday @ 6:45pm to go run some stairs in preparation for The Big Climb for Leukemia! Let me know if you'd like to join in!


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Tomorrow is a rest day if you're following CrossFit HQ's schedule. They put up a great article: "Free! Why $0.00 Is the Future of Business", by WIRED

READ IT!

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"Grace"
30 c&j, 135 lbs for time

Adrian 4:40

"Little Cindy"
amrap in 10 min
5 pullups
10 pushups
15 squats

Sam 5 rds
Sheena 8 rds
Tiff 9 rds + 5, 8
Nate 6 rds + 3
Mike 8 rds + 5, 4
Marc 11 rds + 5, 3
Andrew 14 rds + 5, 10, 14

NO EXCUSES!

Forgot to put these times up:

01.25
"Nasty Girls"
Adrian 12:44 (M)
Mike 16:36 (M)
Andrew 17:29


01.30
"Mary"
Andrew 9 rds + 5 hspu, 10 alternating pistols, 1 pullup

"Med Ball Grace"
Mike 2:53


then

"Mikey"
3 rds for time:
1000m Row
50 situps
50 supermans

Mike 29:45


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WOD 01.31.08

Happy Birthday Holly!

for time:
1000m row
40 deadlifts, 95 lbs
40 pullups
40 SDLHP, 45 lbs

post time to comments.