'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

Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

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WOD for Freestyle Friday 6/7

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

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The Open So Far

Mike P

Has participating in the 2013 CrossFit Games Open affected your training so far? Did 13.1 get you a personal record? Have you found that you pushed yourself further along mentally? Are you having fun in this competition?

Week 2 In the Books - CrossFit Games

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WOD for Monday 3/18

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for time:
pullup
dip

For a spicier workout, try keeping both movements strict, and/or go for chest-to-bar pullups and ring dips.

Post time to whiteboard.

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CGO 13.2's box jumps got you down?!

Introducing the Bone Saw: Calf Smash Redux - MobilityWOD

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