The Foundation Run Club Details

CrossFitter’s checklist:

• Punish heavy weights - check ✔
• Bad-ass pull-ups - check ✔
• Sweeeet muscle-up - check ✔
• Handstand pushups all day - check ✔
• Rope climb upside down & backwards - check ✔
• Run 30 minutes at a faster than glacial pace without stopping - che... ummm... SAY WHAT?!

Scott

Seem familar?

As CrossFitters we routinely work on the skills that elude us in order to become more proficient at them. Here's a quick quiz (answers at the end):

1. How do you become a more proficient at backsquatting and keep hitting backsquat PRs?
   a. Buy lifting shoes
   b. Look fierce when Pao, Tony or AB has a camera in their hands
   c. Cook with coconut oil
   d. Backsquat more often
   e. None of the above
2. How do you develop a strong kipping pull-up?
   a. Buy Inov-8 230s
   b. Hydrate naturally with coconut water
   c. Gummy bears!
   d. Build strength in the pullup, practice the kip, put it all together and... BOOM shakalaka
   e. All of the above
3. How do you build endurance, run faster & more efficiently?
   a.  Avoid running like gluten & processed carbs (unless they're really short runs)
   b. Lots of pasta & carbs
   c. Buy some Five Fingers, then drive to Green Lake, park your car and decide to have Mexican food instead.
   d. PRACTICE RUNNING & RUN MORE OFTEN!
   e. Double up on Answer 'b'.

*Correct answers are 1. a, 2. c and d, 3. d

The Run Club starts Tuesday, May 29th! Sessions will be ongoing, Tuesdays & Thursdays at FCF, and Wednesday at SLU. The goal of run club is simple - to work on improving running skill, speed, endurance & enjoyment! How? By running, of course!

Upcoming Schedule:

• Tuesday 5/29: 7am, 6:30pm @ Foundation CrossFit
• Wednesday 5/30: 7am, 6:30pm @ Foundation Athletics
• Thursday 5/31: 7am @ Foundation CrossFit
• more to come!

Email run@foundationcrossfit.com with questions! You'll be running with Orin, Seth, Leslie and Mario!

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WOD

TWO GIRLS, ONE CUP GLASS CLASS

"ANNIE"

50-40-30-20-10 reps for time:
double unders
situps

13 minute cutoff. Rest 5 minutes, then

"KAREN"

for time:
150 wall ball shots, 20/14# to a 10/9' target

compare to 29APR2011.

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Health Benefits of Epson Salt Baths - Care2

Does anyone else supplement with Magnesium this way?

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Into the Light

Jumping towards or away?

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WOD

"FIGHT GONE GNARLY"

3 rounds for max reps:

• 60 seconds two-fer-one wall ball, 20/14#
• 60 seconds power snatch, 45/30kg
• 60 seconds burpee
• 60 seconds dual-kettlebell swing, 24/16kg

Compare and contrast to 19AUG2011. Post score to comments!

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What's your favorite benchmark? How would you "improve it"?

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Labor Day Schedule

We will run classes as normal come Monday.

Orin and Adam-Jon

Remember we're doing the 31 HEROES workout all day Saturday!

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WOD

for time:

500m row

then

for time:

150 double unders

then

for time:

400m run

Post time to comments!

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Look at our new coat hanger:

The Schwinn Airdyne is another great conditioning tool, especially for those nursing injuries, or avoiding usage of specific parts of the body. You can use this strictly for the upper body, the lower body, or both! One cool fact about the Airdyne is that it runs a fan that reacts to whatever energy you drive into it- the faster you go, the harder it becomes.

Beast Test: How many calories can you get in 1 minute?

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