What a Freakin Weekend!

KB, Ann-Marie, Lillian, AB, Anastasia, Vicky, Moonboots, Mark, Ben, Sara, Megan, Jenny, Erik, Patryk, Tony, Mike, Paul, EJ, and Brian

Congrats to everyone who participated in Local's Gym's Cretus Ex Duellum 2014 event!

as well as all of those who participated in the CrossFit Kettlebell Course with Zach and Roo of Morgan Junction CrossFit

Adi, Grayson, Jessie, Cheryl, Sheena, Jared, Roo, Zach, Ron, and MacGregor

and finally to Jake who represented at Ergomania! He set a PR for his 2k!

Jake V

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• Sundays in February - Seattle Affiliate League 2.0
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• VERSUS III: Return of the Jedi

---- WOD for Monday 1/27 STRENGTH for 10 minutes: 15-second handstand 15-second rest CONDITIONING 21-15-9 reps for time: back squat, 61/45kg pullups Compare and contrast to 06JAN2014. Post time to whiteboard/comments/the Cody app. ----

FCF/CFSLU HOLIDAY HOURS

I know you're all thinking about it!

Gaylin R, Jim B, Madge D, Anastasia M, Jake V, Matt M

Tuesday 12/24:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 12/25:
CLOSED

Thursday 12/26:
FCF 9/10/11am
SLU 9/10/11am

Tuesday 12/31:
FCF 9/10/11am CrossFit, 10am Yoga
SLU 9/10/11am CrossFit, 12pm Yoga

Wednesday 1/1:
CLOSED

*Specialty Floor hours are 9-12pm on Tuesday 12/24, Thursday 12/26, Tuesday 12/31 for Mobility, Strength, Endurance, and CompEx athletes!

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• a Saturday in January - THE FCF/CFSLU ANNUAL HOLIDAY PARTY!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Champagne Saturday 12/21

• establish a heavy snatch within 20 minutes
• establish a heavy clean & jerk within 20 minutes

Post loads to whiteboard/your journal/comments/the Cody app.

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Deadlifts and Double AMRAPs

Jake V at #OccupyStrength 2012

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• Thursday 12/19 - Our 3:30pm-8:30pm classes have been cancelled for a Staff Meeting
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- WOD for Volume Week Tuesday 12/17

STRENGTH

deadlift 1x5

CONDITIONING

as many reps as possible in 8 minutes:
5 deadlift, 70/50kg
10 pushups
20 double unders

(then exactly 2 minutes rest)

as many reps as possible in 10 minutes:
10 deadlifts, 70/50kg
30 burpees
60 double unders

Post total reps to whiteboard!

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The Benefits of Knee Sleeves - CrossFit Invictus

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VERSUS II Pro-Tips

This Sunday it's finally here: VERSUS II, our inter-gym throwdown between our two facilities- Foundation CrossFit on Capitol Hill and CrossFit SLU in South Lake Union.

Jake V and Eric M

A couple of pro-tips:

• Athletes: bring snacks and the like! You will get hungry, you will need energy replenished- remember that you'll be put through 5 events!
• Also remember your warm-up clothes especially in-between workouts.
• SLU athletes: GRAB YOUR LIFTING GEAR! This includes weightlifting shoes, sleeve, wraps, and belts! Maybe those fancy tall socks you like.
• It's a Sunday so parking is free, but the area we're in is tough. Carpool if you can!
• Athletes & Spectators: we highly suggest bringing camping chairs or something else for your bum!
• Gym will be open by 9am for warmup, check-in, and whatnot.
• Remember that it's a POTLUCK BBQ after the event, starting around 2pm! Bring something to share.

Scoring details and event teams will be shared in tomorrow's post!

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WOD for Champagne Friday 11/22

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 ground-to-overhead, 35/25kg

compare to 01NOV2013. Post score to whiteboard/comments/Cody.
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'Shrooms!

Guess which trainer/chef extra-ordinare can bicep curl 130kg?

That's right. The above picture is actually Jake V doing a bicep curl while being spotted by Ron M laying on the bench.

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• 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 Volume Week Wednesday 11/13

STRENGTH

(rack) jerk 7x3

CONDITIONING

3 rounds, each for max effort:
ME kettlebell floor press
500m row

Post best floor press effort and best round time to whiteboard/Cody.

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Mushroom Foraging in the Northwest - Urban Spoon

Look! It's Jake!

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Yoga continues for free in August!

Adrianne and Jake

Remember, we will continue to offer yoga classes for free this month. This will become an add-on program at the cost of $50/month for Unlimited Yoga. For those who wish to drop in on select classes, the drop in pricing will be $20/class for non-FCF/SLU athletes, and $10/class for FCF/SLU athletes. We believe this strikes a good balance for a complementary mobility/flexibility program for less than half the cost of attending a yoga studio.

This week's yoga schedule for FCF:

• 10am Monday with Adrianne
• 2pm Tuesday with Adrianne
• 2pm & 6:30pm Thursday with Gaylin

Since we are still testing out the schedule, let us know what days & times you'd like to see!

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WOD for Monday 8/19 (It's volume week!)

STRENGTH

Backsquat 3x5

then

CONDITIONING

every minute on the minute for 15 minutes:
1 power clean
3 split jerks

Post jerk load to whiteboard/Cody.

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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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Broseiden, Lord of the Brocean

Jake V

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WOD for Wednesday 1/16

STRENGTH

"OKAY BRO"

then

back squat 3x10

CONDITIONING

5 rounds:
6 deadlifts, 100/70kg
9 burpee-pullups
12 kettlebell snatches, 24/16kg (alternating)

You may go for time if you'd like, but it's deload week so we value proper execution over speed. Post back squat (and time if you'd like) to whiteboard.

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Bro, You're a God Among Bros - The Onion

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Sequence of a Low-Bar Back Squat

1. Squat Stretch:

Eric P

2. With a low-bar position*, unrack the bar:

Pao

3. Initiate the movement by sendin your hips back while keeping the chest and elbows up:

Blair

4. Squat until your break parallel (crease-of-hip drops below top-of-kneecap):

AB

5. Stand while keeping your torso angle unchanged:

Cheryl

6. Walk the bar back into the rack:

Boudy

7. Rest and sit down:

Jake V

Click to enlarge any of those photos.

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WOD

A.
within 15 minutes:
back squat 3x5

B.
GHR 3x10

C.
3 rounds for time:
35 double kettlebell front lunge, 24/16kg
300m farmer's walk, 24/16kg

Post time to whiteboard!

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*Platform: The Squat - Bar Position - Starting Strength

Coach Mark Rippetoe explains the positioning of the grip and the bar for the low bar back squat.

• Thumbs above
• Narrow grip
• Elbows up
• Weight off arms, wrists, elbows
• Loaded on back, supported on back muscles

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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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