False Grip!

Garrett D demonstrates setting the hands up for a false-grip: a necessary setup for strict muscle-ups.

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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. Currently 25 FCF vs 24 SLU.

Sign up before registration closes! ----
WOD for Champagne Friday 11/15

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 01OCT2013. Post results to whiteboard/Cody.

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RYAN and Rowing

Cheryl C instructs Hannah N through rowing

Rowing isn't necessarily about who can go back and forth the fastest, it's about the quality of power per stroke.

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Tasty Tuesday 10/1

CONDITIONING

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

SPRINT

up to three attempts, each for time:
500m row

Post times to whiteboard/comments/Cody.

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Cold weather means one thing: CROCKPOT AND SOUPS!

Here's one of our favorite recipes: Primalaya!

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June Graduates

The last FOUNDATIONS group of FCF 3.0- an amazing and bittersweet end of an era.

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WOD for Monday 6/10

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

Each burpee must end with the hands touching an object 1' from a fully standing reach with arms overhead. Compare to Friday 19APR2013.

Post results to whiteboard/comments/Cody.

Snatch 1RM, C&J 1RM, and OHS 3RM tomorrow!

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Interview with a Runner - Hot Bird Running

Terence was my roommate at the 2013 Lululemon Ambassador Summit and a great guy. We ran 4 miles around Whistler that first day we were there- the most I've run in a very long time- and it was because T was such a relaxed dude.

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The Nutrition Network

Come join us for our kickoff party this Sunday at 1pm where we will be prepping for the first week of the challenge by

• reviewing guidelines
• answering questions
• sharing recipes
• writing shopping lists (and sharing our own!)

and more to gear up for the next four weeks of clean eating. Bring your reusable shopping bags as we’ll be hitting up the Broadway Farmer’s Market afterward!

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WOD for Benchmark Friday 4/21

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

Post time to whiteboard.

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New Strength Program!

New strength program coming! Our strength team (Zeb, Blair, Myself) will prescribe you your own individualized program of 20 workouts over the course of about six weeks. You may decide to continue for as long as you wish. The option's all yours.

It will be held Wednesdays 7:30pm, Fridays 7:30pm, and Sundays 11am starting July 25th. It will replace the last CrossFit class on our calendar. It's a $50 add-on to your current membership (3x/week or Unlimited preferred) to barbell it up.

Email us your interest and we'll get you set up.

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WOD

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 22APR2011.

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Hey Foundations Athletes: Graduation is tomorrow!

Read this: The End is Near

Make-up classes will be held this Saturday and next Tuesday at 7am, 12pm and 7:30pm. You do not need to RSVP, so just show up!

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Sun?

Have you been getting some sun in the few places you can get it?

Toshi (& Tara) in HI

It's so close to the sunny part of Spring. Yay for outdoor workouts!

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WOD

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 21DEC2010.

Post results to comments!

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ShelfLifeAdvice.com

Ever wonder if the expiration date on that thing in your fridge is right? They're suggestions, not rules, right? I mean, the thing looks, smells and tastes okay...

From their site:

TO HELP YOU KEEP THE FOOD IN YOUR KITCHEN SAFE AND APPETIZING TO HELP YOU CUT FOOD BILLS BY AVOIDING WASTE AND SPOILAGE SHELF-LIFE ADVICE ANSWERS QUESTIONS ABOUT THE FOLLOWING:

• the meanings of “use by,” “sell by,” and other food product dates
• the shelf life of a wide range of edible products before and after they’ve been opened
• the best ways to store and wrap foods to keep them safe and appealing as long as possible
• the proper temperatures for keeping foods safe and appetizing
• food safety issues related to refrigerator and freezer care, plastics used with foods, preservatives in foods, bacteria, molds, power outages affecting refrigeration, and more
• the "whys" of proper food handling

Do you abide by the expiration date?

Twas the Tuesday Before Christmas

and Paolo made another video!

It was last Friday's WOD.

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Marg's new favorite breakfast.  So simple, fast and delicious.

Green Eggs Sans Ham

2 hard boiled eggs

1/4 - 1/2 avocado

Salt + Pepper to taste

Mash it all up and enjoy! 

Thanks to Joey from Paleo Girls for the idea. Head over there for more recipe ideas or just to look at some beautiful pictures of paleo food.

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WOD

"RYAN"
5 round for time:
7 muscle-ups
21 burpees

compare to 02APR2010.

RSVP for class here.

If you cannot do a muscle-up work on transitions and support on the rings from a kneeling position. If you can do bar muscle-ups, use them in the workout.

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What are the muscles that make up the "abs"?

A false-grip Pullup + Dip =

Congratulations to all those new to the Muscle-Up Club:

Eric: the latest addition

Foundation CrossFit: Muscle-Up Club (Early 2010) from ABueno on Vimeo.

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WOD

"RYAN"
5 rds for time:
7 muscle-ups
21 burpees

If you cannot do a muscle-up your workout will be

5 rds for time:
21 pullups
21 dips
21 burpees

compare to 08OCT2008.

picture courtesy Diablo CrossFit

from the CrossFit FAQ:

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

First posted 8 October 2008

"Ryan"

Five rounds for time of:

7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

CrossFit.com

Comments here.