To Butterfly or To Not Butterfly?

Colin B

The butterfly kip, when done with proper technique and a good strength base, can lead to faster cycle times therefore decreasing your workout time. A number of competitive exercisers favor this method over most.

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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 Test Week Tuesday 10/29

STRENGTH

establish within 15 minutes:
snatch 1RM

CONDITIONING

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

compare to 30AUG2013. Post results to whiteboard/comments/Cody.
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Winter Is Hard On Your Shoes. Here's What To Do About It - Jezebel

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Did You Receive Your Special Email?

You should have received an e-mail with a temporary password to set up your account and RSVP through Zen Planner. It is imperative that you set up your accounts by September 1st: if you don't set up a membership, then you won't have a membership and we can't allow you to workout. So get to it!

How to create your account:

1. Click on Log In
2. Click on "My Profile"
3. Select "Bills and Payments" followed by "+PayBills"
4. Select "Add a new payment account" then hit save & continue

Your account will not be charged until September 1st. Please review your membership and let us know if there are changes to be made.

A few things to note about RSVPing:

• It will properly track your attendance! The classes you RSVP to will account for your membership. You will be in charge of modifying and canceling your RSVPs, otherwise it may count towards your membership.
• You will be able to RSVP for classes after September 1st.
• Penalty burpees (or worse) are back! Trainer's discretion in what to dish out. Zeb's got plenty.

If you have NOT received an e-mail, please let us know at info@foundationcrossfit.com. Thanks for your help in helping us transition into the new system!

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WOD for Champagne Friday 8/30
"JACKIE"
for time: 1000m row 50 thrusters, 20/15kg 30 pullups
compare to 15MAR2013. Post time to whiteboard/comments
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Join us for classes tomorrow (Saturday) as we are doing the HOTSHOTS 19 workout with the rest of the CrossFit community, in honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30th, 2013 fighting a fire in Yarnell, AZ. You can make a donation to the families of the 19 firefighters here. 100% go to the families. Please support. --

Puppies Need Midline Stability Too

Our new gym mascot Appa demonstrating great midline stability for a 10-week-old:

• shoulder directly over hand/paw
• strong line from the ear through the neck, shoulder, ribcage, hip, and foot
• head neutral, eyes forward

CGO 13.2 THROWDOWN TOMORROW AT CFSLU. BEGINS AT HIGH NOON!

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WOD for Champagne Friday 3/15

"JACKIE"

for time:
1000m row
50 thruster, 20/15kg
30 pullups

Compare to 22FEB2013. Have you been doing some of the Extracurricular CV? If so, are you seeing any changes yet? Post time to whiteboard.

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Weekend Reading:

• 13.2 Strategy and Tips - Outlaw Way
• CGO 13.2 Prep and Strategy - MobilityWOD
• Bounding Box Jumps - CrossFit Invictus
• Box Jumps: Step Down if You Like Your Achilles - Tabata Times
• Photos of Children From Around the World With Their Most Prized Possessions - Feature Shoot 
• Runaway Train - Field Gulls
• If I Knew Then What I Know Now: More Than Just a Coach - Elite FTS

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Extracurricular CV (2 of 2)
Do this sometime this weekend!
RUN, ROW, and AIRDYNE 20 minutes for distance.
Post distance to comments.
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Our Girl Madge

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WOD for Champagne Friday 2/22

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Compare to 15SEP2011. Post results to whiteboard!

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Jordan Lee's birthday tomorrow! I'll post up the workout tomorrow evening!

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Episode 48 of Barbell Shrugged: Live at the Garage Games One CrossFit Competition ----

Ground to Overhead

During the ground-to-overhead movement today, did you go all out? Or did you pace it out?

Garrett

What movements did you do to get it overhead?

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WOD

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Compare to 20JAN2011. Post results to comments or BTWB.

Consider this the calm before the storm. Lots of dedicated SMR/mobility time today. How's everyone feeling from my birthday celebration week?!

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A Toast to a Real Strongman - Wall Street Journal (via Will L.)

Ever hear of the sport Masskrugstemmen? Yes- excellent. No- it's a short read so check it out.

We'll start practicing ASAP.

Front or Back

What's your preference?

The front squat or the back squat?

Why?

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WOD

front squat 3-3-3

then

"JACKIE"
for time:
1000m row
50 thrusters, 20kg
30 pullups

today's results. compare to 01OCT2010.

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Rogue Fitness sponsored athlete Kendrick Farris front squats 225kg:

Laterally Speaking

The cold weather is nearing, and we will be taking you to the next level by preparing you for winter sports! Whether it be skiing moguls, ice skating, or snowboarding, we want to prepare your legs and upper body for all that good stuff! We'll also teach proprioceptive methods so you can handle the cold, slippery conditions around town.

Look for more lateral movements during warmups to strengthen your ankles, knees, and hips. Soon you'll be able to hit the slopes for an entire day, and still have energy for more!

Who's up for an FCF Ski/Snowboard trip?!

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WOD

"JACKIE"

for time:

1000m row

50 thrusters, 20kg

30 pullups

compare to 06APR2010.

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AOD

Is the Era of Cheap Food Ending? - Gizmodo.com

What do you think? The human population is definitely growing- will the demand of food surpass the rate at which we can feed them? Will GMOs be the norm? And how much of a premium will real, unaltered food be?

Class added to Tuesdays and Thursdays!

While we are still figuring out logistics for MWF, we are adding a 6pm ADVANCED CrossFit Class to the schedule. First class on Thursday- be the first to RSVP!

Elizabeth!

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WOD

Find your max consecutive double unders. 10 min time limit.

"JACKIE"

for time:
1000m row
50 thrusters, 20kg/15kg
30 pullups

compare to 29JAN2010.

This is a sprint workout. Act accordingly.

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QOD

What did you have for breakfast yesterday? What about today?

Box jumps again?!

It's been a tough week, I know. Conan O'Brien said this on his final Tonight Show episode:

"But if you work really hard and you're really kind amazing things will happen in your life"

You already know the deal. We are forging a physically and mentally tougher you. No struggle, no progress, right?!

Your choice.

WOD

"JACKIE"

for time:

1000m row

50 thrusters, 20kg

30 pullups

This workout is a "sprint". Go hard and fast each and every rep until your done.

OR

"CED IS DEAD" aka Cedric's Birthday workout

for time:

1 mile run

then 4 rds of:

27 k2e

27 burpees

27 wall ball shots, 20#/14#

27 kb swings, 24kg/16kg

27 double unders

Finisher:

1 muscle-up or progressions

1 handstand pushup or progressions

1 max vertical jump

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Sheena got her first two unassisted consecutive kipping pullups yesterday. Margaret finally got her rhythm down for her blue-band kipping pullups. We've had 2 people get their first muscle-ups this month and Brian wanted in on the fun. On Wednesday he joined the Muscle-Up Club:

Foundation CrossFit: Brian's first muscle-up from ABueno on Vimeo.
WED 27JAN2010

Congratulations Brian!

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GRAND OPENING ON SUNDAY! Normal 11am workout on Saturday.

The last of the snow is going!

So we're back! Classes resume with your RSVP's!

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Warm-up

Work on rowing technique
easy 500m row

WOD

"JACKIE"
for time:
1000m row
50 thrusters, 45lbs
30 pullups

(if you dare, try 3 rds for time!)

Finisher

Work on your GOAT!

A thought and a "Jackie" breakdown

"When you see yourself doing something badly and nobody’s bothering to tell you anymore, that’s a very bad place to be. Your critics are your ones telling you they still love you and care."

- Randy Pausch

That's why I'm always on your case. That's why I want you watching your peers in the gym. We are a community and we only grow when we grow together.

See you Saturday for RAINSTORM. Our gym. High Noon. Be there.

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"JACKIE"
for time:
1000m row
50 thrusters, 45lbs
30 pullups

The beauty of this workout is that each movement is a classic example of core-to-extremity work.

• Rowing has a specific cadence: "legs, arms/ arms, legs". Obviously there's a lot more to it, but this is these are the basics. Driving hard with the legs through the heels, momentum shoots backward. The posterior chain and hip move simultaneously to increase the hip angle, adding to the momentum. The movement is finished by engaging the rhomboid muscles between the shoulder blades allowing the arms to pull the handle to (and through!) the body to complete a powerful stroke. Simply reverse the mini-movements and you have the catch. Rinse, wash, repeat and you are rowing.
  
• A Thruster is the same beast. Whereas each part of Rowing are pulls, Thrusters are pushes. Split apart the thruster is a front squat + a push press. Guess what cue I use for cadence? "Legs, arms/ arms, legs". Starting in a proper stance and rack position with the bar resting on the body (chest/deltoids), descend into a squat. From the hole (hip crease falls below the top of the patella), driving hard with the legs through the heels, momentum shoots upward. The posterior chain and hip move simultaneously to increase the hip angle, adding to the momentum. (Those two sentences should sound familiar). Shoulders activate, the bar leaves the body, arms punch toward the sky until full lockout with the bar traveling in the frontal plane. BAM! You done did thrusted. Reverse this beautiful little movement and you're back in position ready to do it again!
• When we say "Pullup" we mean CrossFit's generic version: the kipping pullup. It should've been explained to you already why this is such a much more efficient version and why you should do more. If it hasn't COME SEE ME! As humans we can generate plenty of momentum moving forward and back, left and right. It's going up and down that's difficult. We have to fight this thing called gravity. For our kipping pullup (gymnastic, frog/Annie-style, AFT/OPT/rotary/circular/butterfly/whathaveyou, the Mikey) we get a swing going by opening and closing our hips and shoulders. We manipulate and redirect the momentum to shoot us upward until our chin gets over hand-level, or until your chest hits the bar if you're that damn good. Repeat until you rip your hands.

"Jackie" was meant to be a 'girls workout', but is difficult from the technique standpoint (AND I'M A FORM NAZI!). Find it easy? Go three rounds for time. Try it.

Happy Valentine's Day

JACKIE
for time:
1000m row
50 thrusters, 45 lbs
30 pullups

Tammy 10:20
Mike 11:57
Andrew 7:48 (1st rd), 29:38 (3 rds)

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Adrian and I will be heading down to CrossFit Headquarters down in Santa Cruz for the weekend so no RAINSTORM this week. Hope everyone enjoys the extended President's Day weekend!