March Graduates 2014

A huge congratulations goes out to our new March Graduates!

They finished out their FOUNDATIONS program with "CINDY" and will now be joining you in classes. Welcome them to our community and introduce yourself!

---- Upcoming Events:

• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Monday 3/31

STRENGTH

back squat 7x3. Go heavier than last week by ~5%.

CONDITIONING

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

Post score to whiteboard/the Cody app.

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The CrossFit Games Open 2014 has wrapped! That means we can all focus on the fun of it again- no more gym closures and weird talks about CGO 14.blank and posting scores and getting judged, etc.

For those who didn't realize it, every spring is when we will participate with the rest of the world. It's not necessarily about competing with others as it is seeing where you stack up fitness-wise on a worldwide scale.

On Facebook there was this great share:

A lot of people give me real shit for posting 'all that CrossFit stuff'. Some of them seem truly annoyed even. To y'all, I apologize. I'm sorry that this thing that shaved 20 pounds off of my frame, got me athlete fit and ignited a passion to be the best me possible, annoys your feed. All I can say is this, find something, anything that challenges the parameters of what you think your capable of in life and it will open you up to a part of yourself you never knew existed. For the last five weeks I've been participating in the 2014 CrossFit Open; competing against 40,000 people globally in some of the the most hellacious, and grueling physical tasks I've ever attempted. Some of it was really fun. A lot of it really sucked. But overall, it's made me a better person. I never in a million years thought working out could do that. And surely not at 42 years of age. 14.5 in the books, score of 15:51. Pumped....and yes, I'll lay off the CrossFit posts for a while. HA.

Sal's Facebook status

Well Sal, we're with you!

Congratulations to all of those who participated this year, both as athletes and as judges.

You Guys Like Benching Way Too Much

Ron M and Paul B

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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 Champagne Friday 11/8

"LYNNE"

5 rounds for total reps:
max bench press, BW/.7BW
max pullups

Post score to whiteboard/Cody. Score = (total bench press reps) x (total pull-up reps)

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Thoughts with those in the Philippines and the rest of the Pacific for dealing with this crazy typhoon. Thanks to Wayne M for this picture. Unreal.

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Pop Quiz

Hey FCF Foundations Graduates: First person to name all the people in this picture gets a t-shirt! Post it in the comments!

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WOD for Champagne Friday 6/14

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 08FEB2013. Post results to whiteboard/comments/Cody.

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FOR THE LADIES....
Sheena's Skill Session last Wednesday had a great turnout. Lots of ladies came hungry to work on their pull-up and kipping progressions, from both FCF and SLU. This is going to continue for the next several weeks, every Wednesday night at 5:30pm and 6:00pm, at CrossFit SLU, for no additional cost. All ladies are welcome to come join Sheena and the crew to make it happen! We already can sense that a few firsts will happen in the very near future. Keep up the good work and keep doing your homework!

Muscle-Up Club: Congrats Chris

Another one joins the muscle-up club!

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WOD for Champagne Friday 2/8

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 23NOV2012. Post results to whiteboard.

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Weekend Reading/Watching:

• Why and How to Stay Hydrated - Breaking Muscle
• Barbell Shrugged, Episode 46: The Best Methods for Getting Lean for CrossFit
• Sport Doping: The Inescapable Truth [Infographic] - Daily Infographic
• The Quintessential Coach - Coach Winchester
• Creamy Cashew Chicket Soup With Kale [Recipe] - Stuff I Make My Husband

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Raise a Glass For #ChampagneFriday

Because life is better with bubbles.

Jessie, Lucy, and Dorian

We hope you guys had a great holiday full of family, friends, food, and fun!

Now it's time to get back to work.

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WOD

A.
tabata front squats, 61/45kg

B.
"LYNNE"
5 rounds for max total reps:
bench press, BW/.7BW
pullups

C.
tabata front squat, 45/30kg

Post scores to whiteboard!

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Most, Most, Most: Safety vs Intensity - CrossFit Journal

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BENCH. KIP. REPEAT.

J. Scarr / John K

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WOD

"LYNNE"

5 rounds for max total reps:
bench press, BW/.7BW
pullups

Compare to 22JUN2012. Post score to whiteboard!

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Why Women Can't Do Pullups - NY Times

Our culture has proven this incorrect. Our women are way stronger because we have better, accessible, and progressive ways to improve. HQ would like to provide some more evidence: check it out.

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NBA Champions 2012: The Miami Heat

Miami Heat victorious over the Oklahoma City Zombie Sonics Thunder, 121 vs 106.

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 03FEB2012. Post score to whiteboard.

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Jack Andraka - 15-Year-Old Invents Cancer Test 100x More Sensitive & 28x Cheaper than Current Tests - Brad Aronson

What an amazing story. By challenging older ways of thinking, and not giving up this teen has probably saved numerous lives.

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People In Motion

The long awaited project from Ced:

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 18NOV2011. Post score to comments!

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Registration for the 2012 CrossFit Games Open is live!

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Concept 2 Charity Challenge 2011 Details

Here's the skinny on the Concept2 Winter Rowing Charity Challenge we posted about yesterday.

via Concept2:

Sandi, Bex

How to Participate

1. You must have an Online Logbook at concept2.com (it's FREE!) and all of your meters must be entered into your Online Logbook. If you don't already have one, visit the Online Logbook home page, click Register under New User and follow the directions.
2. Under the Profile tab, enter your current mailing address. This is to ensure we have your correct mailing address for mailing your pin (see below for how to qualify).
3. After you row, record your meters in your Online Logbook. The Online Logbook automatically calculates your meters during the challenge.
4. Visit the Challenges page in your Online Logbook. When you've reached your goal, the Challenges page of the Online Logbook automatically recognizes your achievement and displays instructions for claiming your rewards.

Dave

Incentives and Rewards

The incentives and rewards available depend on which goal you achieve. Here's how it works.

200k, 50k Kids, and Adaptive

Participants who complete 200,000 meters, kids who complete 50,000 meters, and adaptive athletes who complete at least 50,000 meters are entitled to the following incentives and rewards:

• A free downloadable certificate of achievement
• A free downloadable heat transfer for making your own Holiday Challenge-wear
• A free Holiday Challenge pin: Pins are sent automatically to the address on file in your Online Logbook. Please ensure you have entered a valid address in order to receive your pin.
• Access to the Holiday Challenge shop through our third-party fulfillment vendor

100k Finishers

Participants who complete 100,000 meters are entitled to the following incentives and rewards:

• A free downloadable certificate of achievement
• A free downloadable heat transfer for making your own Holiday Challenge-wear
• Access to the Holiday Challenge shop through our third-party fulfillment vendor

Preparing for the Holiday Challenge

If completing 200,000 meters in a month is a new challenge for you, here are a few ideas to help prepare before the challenge begins:

• If you haven't tried it before, don't be intimidated! Each year we hear from folks who have never completed any long distances before and have completed the challenge.
• Gradually build your workout time. Try adding an extra 1000 meters per day, especially if you don't usually complete 7000 meters at a time.
• If you don't usually workout every day, try rowing for several days in a row. The workouts can be short, but see how it feels to row more often.
• Be sure to keep some stretching in your routine or add it if you haven't been doing it regularly.
• Think about when you will fit your extra Holiday Challenge rowing into your schedule. If it requires that you workout at a different time of day, you should try it out ahead of time. For example, if you don't usually workout first thing in the morning, keep in mind that it may take you longer to warm up at that time of day, and you should not expect to be able to row as hard and as fast as usual right away.
• Will you miss any workouts due to travel or other commitments? If so, plan ahead, so that you can make up the missed meters. For example, you may want to row twice a day on some of the weekends.
• Be sensible! Many people have commented that the Holiday Challenge pushed them to row more than they ever thought they could, and it felt great! On the other hand, it is not wise to make a sudden jump in rowing time and distance so keep this in mind. You can build your daily meters gradually, even during the challenge itself.

Any questions? Let Andrew or Andy know!

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WOD

"LYNNE"

5 rounds for max reps:

bench press, BW

pullups

Compare to 20JUN2011. Post reps to comments!

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Read Got 'Em Coach

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Farmers

So after the heavy farmer's walks the other day, what's more sore? Traps? Forearms? Hands?

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WOD

5 rounds for max reps:
bench press, 60/45kg
ring row

Rx for ring rows mean that the bottom aspect of the ring matches the height of a box where you place you feet on.

Compare and contrast to 20JUN2011.

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The LIFTING class today saw great numbers. Glad you guys have specific goals to reach.

I want to run another CrossFit Total- we will test your 1-rep maximum back squat, press, and deadlift. This takes 2+ hours to do and, as always, all members are welcome to participate.

Which dates and times work best?

• Saturday 8/20 @ 1:30pm
• Sunday 8/21 @ 12pm
• Saturday 8/27 @ 1:30pm
• Sunday 8/28 @ 12pm

What say you?!

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Running Tomorrow

Beginning Tuesday the 21st we are running the running program (seewhatididthere?) and it's not too late to join!

The focus of the program is on skill development. On Tuesdays and Thursdays at 7am or 6:30pm you will learn how to run more efficiently to cut down on times, injuries and effort. Join the group and hone the proper method!

Special trail and beach runs on weekends!

The cost is $120 for members, $285 for non-members and $70 for one time a week.

Contact us if you have any questions!

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/ .7xBW
pullups

compare to 11JAN2011.

Post results to comments!

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The Paleo Rx nutrition challenge is wrapping up this week! Make sure that you turn in your "AFTER" photos (We're still looking to give away more prizes!). We're also extending the Food Donations until Friday.

Also remember to pick up your limited-edition 'PaleoRx' t-shirt at the gym as a well as a copy of the Paleo Rx Food Pyramid by Essie.

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Mmm... bacon and benching

I've been a "bacon wrapping" skeptic... but I'm a skeptic no more. I tried this recipe last night for a dinner party from Jen's Gone Paleo. It's definitely more fussy than my typical dinner meal, but I'm not lying when I say this meal was freakin' amazing!

Prep time: 20 min, 1 hour OR up to 24 hours.

1- 12oz Chicken Breast, pounded to 1/2" thickness
6 Bacon Strips (or more)
Caul Fat (about 12" in diameter) - I found this at Rain Shadow Meats in Capitol Hill
Handful of Fresh Baby Spinach, chopped
3 Asparagus Spears, thinly sliced
1 T. Thinly Sliced Fresh Basil
1 oz Goat Cheese (optional)
Black Pepper, to taste

• Slice one piece of bacon, into 1/2" slices and add to a heated saute pan. Cook bacon until fat is rendered and bacon is crispy. Add spinach and asparagus and toss to coat. Cook until spinach is slightly wilted, about 1 minute. Set aside and let cool.

• Lay a large piece of caul fat out on a flat, parchment paper-lined work surface. Lay 4 bacon slices in the middle, slightly overlapping, and one bacon slice perpendicularly (to cover ends of chicken breast). Arrange the chicken breast on top. Lay the spinach mixture, goat cheese (if using), and basil on the chicken, season with pepper, and roll it up, creating a neat even log. Wrap the bacon around each end, then fold the bacon that's underneath around the chicken. Wrap the caul fat in an even layer to create a smooth even log. Tie with twine to secure. Wrap in plastic wrap and refrigerate for an hour, or up to overnight.*

• Preheat oven to 400F

• Heat an oven-proof saute pan over medium-high heat. Add olive oil to heated pan and transfer chicken breast to the pan. Cook on all sides (including the ends) to brown the bacon, about 15 minutes total, and then transfer the pan to the preheated oven. Cook chicken for 40 more minutes, turning the chicken every 10 minutes to cook evenly on all sides.

• Remove from oven, transfer to a plate, and cover with foil to rest. If you're making broccoli or another veggie, toss to coat in the bacon fat (left in the pan) and return to oven, while the chicken rests (5-7 minutes).

Remove the twine, slice, and serve.

*This step isn't necessary, but will help the roll to stay tightly wrapped.

Find original recipe and more pictures at:
http://jensgonepaleo.blogspot.com/2010/11/wrapped-and-stuffed-chicken-breast.html

AB's NOTE: I've done this before as a very toned-down Paleo version of the infamous "Bacon Explosion". I just "weaved" together a package of bacon, threw down a boneless chicken breast in the center, folded the bacon over, threw it in a preheated 400F degree oven and let it cook for just about an hour. Amazing.

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW/BW x .7
pullups

compare to 21OCT2010 and  10AUG2010.

Bench 1

Bench 2

Bench 3

"Bench" 4

Eight 25kg bumpers, two planks of wood, and a daisy chain with a caribiner.

As a wise man once said "BLAOW! How you like me now?"

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In the early days of CrossFit, it was all about Do-It-Yourself equipment at the majority of the affiliate gyms. Before retailers like Rogue Fitness and Again Faster Equipment you either had to have loads of money, luck out on craigslist or become creative to have the necessary tools for true constantly varied, functional movements at a relatively high intensity. This practice is still common within garage gyms, military bases, and of course, the frugal at-home athletes.

Check out some of these examples from CrossFit.com from within the past two months:

• Gas can front squats
• TGU's with kids
• Pulling a vehicle
• Family weighted pullup
• a Transylvanian home gym
• a what I consider a feat of badassery, water case wall ball

What home equipment do you have? Or, what could you make?

FCF Halloween WOD + Potluck

YOU ASKED FOR IT!

We will be doing our second(?) annual Halloween WOD and Potluck/Party. Time to have a drink with your fellow athletes and friends at the box! Cedric- we're calling you out to spend one of your last days in Seattle with us!!!!!

EJ last year

We will be holding a special workout at 7:30pm where the participants MUST be costumed. With the crowd vote, we'll have a prize for the person who has the best one!

"Ralph Macchio"

After that we'll share some food and laughter. We might have a special movie presentation for you- we might not. The only guarantee is some fun times. It ends when it ends!

BRING YOUR OWN BEER. and wine. and food. We'll have some, but bring something to share.

We're only planning for as many people actually RSVP on the whiteboard or by email (info@foundationcrossfit.com). Feel free to invite your fam, friends, coworkers, etc.

You can check out the Facebook event here.

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WOD

"LYNNE"
5 rounds for max reps:
bench press, BW
pullups

compare to 10AUG2010.

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Check this article out to read about the shoe the NBA banned for "undue competitive advantage".

New staff uniforms!

What should our Warrior Dash uniform be?

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WOD

"LYNNE"
5 rounds for max reps:
bench press, BW
pullups

No time element to the workout. Make sure to arch your back and move in the proper ROM to avoid shoulder impingement. The only options for pullups today are unassisted (kip, strict), band, or ring row. Make sure you stretch your lats after:

This one helps

Can you see a difference?

Kevin was our Member of the Month in July! Watch for his video interview soon!

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FIGHT GONE BAD 5 is coming...

We'll be heading over to Urban CrossFit to workout that day! Want to join our team? Sign up in the gym!

CFT this weekend

We will have a CrossFit Total this weekend at the gym 11am. We are requiring everyone to "register" so that we have enough room for the lifters. Please email andrew@foundationcrossfit.com to reserve your spot if you haven't done so at the gym already.

Visitors are welcome, but the registration is still required!

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WOD

"LYNNE"

5 rounds for max reps:

bench press, BW

pullups

compare to 15APR2010.

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Now on YouTube

The people have spoken! Mobile device/iPhone/iPad users can now view the Foundation CrossFit footage on the go. I will be putting videos online both on Vimeo and YouTube. Here's one of our latest videos.

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WOD

"LYNNE"

5 rounds for max reps:
bench press, BW
pullups

compare to 07JAN2010.

Keep that back arched.

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QOD

Bench pressing. Do CrossFitters need more of it?

OUR Paleo Challenge officially starts on Feb 1st

Mark your calendars now. $25 buy-in. Winner gets the pot for their respective gender.

Retired NFL Guard Touts Paleo

Former NFL guard John Welbourn eats like a caveman, and he’s happy to share information about how good that feels.

Welbourn follows a Paleo diet, which aims to mimic what our earliest ancestors ate. Cavemen and women were hunters and gatherers, eating what they could find or kill. Meat, seafood, fruit and nuts were their regular diet. There were no chemicals, nothing artificial in their food.

Those who follow the Paleo diet believe that it’s more natural. They claim that it naturally regulates hormone and insulin levels. They feel more energy.

John Welbourn believes in it so much that he’s co-founded a mail order company, Paleo Brands, Inc., that supplies gourmet freeze-dried Paleo meals.

via livestrong.com

John Welbourn owns and runs CrossFit Balboa and brainchild of CrossFit Football. He was also an attendee at my CF Lvl 1 Cert!

Where's Waldo?

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WOD

"LYNNE"
5 rds for max reps:
bench press, BW
pullups

compare to 2009 1203.

Jason & Adrian

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QOD

Double unders, turkish get-ups, bench pressing... Are there any movements that we, as a gym, don't do as often? Is there some huge chink in our "fitness armor" that needs to be filled?

What skills or movements would you like to improve upon in the future? Post to comments.

"Strong" vs. "Fit"

the Merriam-Webster dictionary defines the following:

STRONG:
1 : having or marked by great physical power
5 a : striking or superior of its kind
7 : not mild or weak : extreme, intense
9 : moving with rapidity or force
11 a : not easily injured or disturbed : solid b : not easily subdued or taken

FIT:
1 a (1) : adapted to an end or design : suitable by nature or by art (2) : adapted to the environment so as to be capable of surviving
2 a : put into a suitable state : made ready b : being in such a state as to be or seem ready to do or suffer something
3 : sound physically and mentally : healthy


I like 'em. Especially STRONG 1, 7 and 11 and all the definitions of FIT, especially the end of 2b.

We provide a broad, inclusive strength & conditioning fitness program that increases your ability to be both STRONG and FIT. We can only achieve this by defining the end goal. That's why I have you keep a journal. That's why I ask you to write your goals in the front of it.

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WOD

"LYNNE"
5 rds for max reps:
bench press, BW
pullups

FINISHER

for time:
500m row

We'll talk about callus care tonight. Something to add to your wishlist this holiday season!

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QOD

If General Physical Preparedness (GPP) is what we generally train for, is the bench press a valid training tool? Are barbell presses (strict, push, jerks), handstand pushups, pushups (and it's variations) enough for our pushing skill?

LYNNE ftw

this video is labeled wrong!

This is a great strength workout and a beautiful couplet.

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Warm-up

• 400m run
• 10 squat thrusts
• 20 burpees
• 30 pushups
• 40 squats
  

WOD

"LYNNE"
5 rds for max reps:
bench press, BW
pullups

Scale as needed. After completing the bench immediately start on the pullups. You may rest in between rounds. Total reps at the end of the WOD is your score.

Finisher

parallette tuck sits!

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The sun is starting to show up and Daylight Savings is this Sunday. We will resume outdoor park workouts 1-3x/week. Stay tuned!