'BOUT THAT ACTION

Moonboots and Mike

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• Sunday 2/2 - SUPER BOWL XLVIII BBQ at Foundation CrossFit - everyone's welcome to join!
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- "'BOUT THAT ACTION" as many reps as possible in 24 minutes: medicine ball lap around the block / plank 24 goblet squats, 32/24kg / arch medicine ball lap around the block / plank 24 burpees (over your partner) / bottom-of-pushup medicine ball lap around the block / plank 24 slam ball, 30/20# / bottom-of-squat medicine ball lap around the block / plank 24 power swings, 32/24kg / hip bridge ME medicine ball chest passes, 30/20# @ 6/4' distance
Athlete 1 (a1) must do the movements while Athlete 2 (a2) holds the static position. Once the 24 reps are completed, the partners will switch places and they repeat the exercises before moving down the list EXCEPT the runs.

For the runs either athlete may go, while the other holds a plank. DO NOT REPEAT THE RUN (that's why I programmed 4 of them- split evenly or one person can run all or any combo)

Example: a1 does 24 slam balls while a2 holds the bottom of the squat. After a1 completes all reps, they now hold the bottom-of-the-squat while a2 does 24 slam balls. At the completion of the second set of slam balls, the pair decides which one of them runs while the other holds a plank before starting the power swings.

Post total reps completed to whiteboard.

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• https://www.facebook.com/portal.ido
• http://idoportal.com

Gettin' Up

Melissa F

What's your favorite variation of the turkish get-up?

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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WOD for Benchmark Friday 11/1

CGO 11.1

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

compare to 01MAR2013. Post results to whiteboard/comments/Cody.

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Ido's Status Update

I don't know if you guys follow Ido Portal or not, but he put this up on his facebook wall a couple of days ago.

He's been a force in the newer age health and fitness world for a while, pushing for activity coupled with clean, fresh nutrition. A lifestyle that could be proved, that wasn't just a fad. He's also a super badass. A majority of my hand balancing skill is from him, and is someone I respect heavily.

Click to enlarge:

Is this you? Was this you at any point?

The Eat Better to Live Better Nutritional Challenge Kickoff Party is this Saturday at 12pm at Foundation Athletics/ CrossFit SLU. If you cannot attend, the details will be posted here on the blog.

In preparation of the event, Foundation CrossFit will be closed Saturday. 9am, 10am, and 11am CrossFit classes will be held at Foundation Athletics (at no additional cost). Guardian Krav Maga will run at 11am in the back of the facility.

Any questions? Ask and we'll answer in the comments.

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WOD

do the following complex for max load within 20 minutes:
- power snatch
- power snatch (just above knee)
- hang power snatch
- snatch balance*

All four exercises must be completed in one attempt before moving on to heavier weight. Snatch balance is not a pressing or heaving snatch balance. Speed under the bar, please! Your max is determined by how quickly you turnover the bar and the pull underneath.

then

every minute on the minute for 10 minutes:
3 muscle-ups

We want strict muscle-ups: control lean and arms fully locked with turnout on top of the rings.

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Your moment of Zen:


Terry Crews - Euro Training by lemanssport71

"EURO! TRAINING! EURO! TRAINING!"

Is Terry Crews ever NOT oiled up?

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Freestanding HSPU

check out more here.

We want to thank Jeremy Waldorph and Max Gallo for all of the great photos!

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WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 24DEC2010.

Post times to comments!

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Practice your "Gatherings!"







Advanced is Super Easy (;

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"EBERT"

Check out some of the amazing, healthy, paleo meals made by some of our members participating in the 30 Day Journaling Challenge.  Start journaling today and make it your own 15-Day Journaling Challenge!

Jason A.'s egg, tomato, bacon “wrapped” in red leaf lettuce. Paleo BLT breakfast.

Meghan M.'s 2c chicken chili verde, 1/4 burger patty w/ mushroom sauce and field greens salad

Sheena's post-PUKIE BREWSTER lettuce, pork belly, mackerel and little bit of rice

Sara B.'s sirloin steak with sauteed radicchio/sun-dried tomatoes/basil, 1/4 avocado and tomato slices

Speaking of Sara, here's her report about how this challenge has helped her save money:

"I looked through my debit card history and figured out how much I spent on eating out vs. money spent on groceries 10 days prior to the challenge compared to the 10 days since the challenge started. The results are AMAZING!

10 days prior I spent a $126.97 on eating/drinking out and $34.95 on groceries. Total= $161.92

10 days since the challenge started I’ve spent $29.69 on eating/drinking out and $99.67 on groceries. Total= $129.36

I saved $32.56 on food in general! The most amazing part though, is that I spent $97.28 less on eating out since I made one of my goals to eat out less…. I’m pretty proud of that"

And you should be! Great job ms. lady. Rock on y'all.

link: THE FCF FOOD JOURNAL CHALLENGE

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WOD

"EBERT" *

5 rounds for max reps:

weighted pullup, 25/15#

handstand pushup

We hold high standards, especially for this movement. This is what we consider a handstand pushup. This is what we would like to avoid. As Ido would say "KEEP THE BODY LINE!"

* This turned out to be a great workout- so much that I want to revisit it more often. I never got around to dedicating a workout in honor of one of my mentors, so this is going to be the one!

Rest in Peace Chris.

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Not safe for family (hide yo kids!) or work, but real simple message here:

Strong & Stable

J. Evans aka T.M.I.M.I.C.

Let's breakdown good form:

• 5 points of contact: head, shoulders, hips, both heels (+5 strength)
• good arch (+4 strength, +2 stability)
• arm properly in socket (+2 mobility, +4 stability)
• palms face in (+2 stability)
• grimacing face (+10 strength, +20 awesomeness)

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WOD

for time:
500m row

Jake

compare to 28JUL2010.

You have three attempts to find your best 500m row.

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AB is currently attending (Day 2 of 3) Ido Portal's Equilibrium and Handbalancing Workshop at new affiliate CrossFit South Tacoma to better understand how we can improve another aspect of our athleticism.



Meanwhile Pao, Marg and The King will remain in charge with absolute rule at the gym.

Do not accept any of the "burgers" he may offer you.

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ps

HAPPY BIRTHDAY JEFF!