STAR WARS Marathon This Sunday

STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.

No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.

Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!

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WOD for Champange Friday 5/2

STRENGTH

establish a heavy thruster within 10 minutes

CONDITIONING

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...

Compare to 04APR2014. Post score to whiteboard/the Cody app.

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WOD for Volume Week Saturday 5/3

STRENGTH

5 sets of 5 single-leg double kettlebell deadlifts/side

CONDITIONING

4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing

Rest 1 minute between sets.

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And just because, here's some STAR WARS 7 news:

• Here Is the S7AR WARS Cast - BAD
• Meet Your Star Warriors - Badass Digest
• Max von Syndow
• Oscar Isaac
• Daisy Ridley
• John Boyega
• Adam Driver (Max's doppleganger)
• Domhall Gleeson
• Andy Serkis

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Elizabeth Friday!

What are you favorite recipes? We are in the planning stages of some Food Videos: recipes, methods, and how-to's.

What would you like to see?

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WOD for Friday 1/24

"ELIZABETH"

21-15-9 reps for time:
power clean, 61/45kg
dips

Although the prescription is a POWER clean, if you need to squat to receive the weight, so be it. Ideally the dips are ring dips. Compare to 17DEC2012.

Post time to whiteboard.

COOLDOWN

3 rounds max weighted plank for time.

- Partner up for spotting and checking (poke them to find inefficiencies)
- If bodyweight is a challenge, keep it bodyweight
- If ready for more, elevate feet or throw a weight onto their back
- Record times in journal.

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Weekend reading

• The FCF/CFSLU Ski, Snowboard, Wax, Beer, and Competitive Exercise facebook gathering
• The NOW of CrossFit - Huffington Post
• http://mopeilitywod.com/
• A History Lesson For Sacremento Fans: How Kansas City Lost the Kings - Deadspin
• JJ Abrams to Direct STAR WARS VII - Badass Digest
• Meet Kurtis Bowler - CrossFit Journal

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15' Up

Laura W's first Rx rope climb!

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WOD

snatch balance 10 x 2

then

"FRAN"

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

compare to 10JUL2012. Post time to whiteboard.

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• Breaking: Disney Buys Lucasfilm, Episode VII in 2015 - CHUD.com
• STAR WARS is Saved! - Badass Digest

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Fall Is Coming

Or it's already here.

Colin F. enjoys a 1 miler during the last day of summer.

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WOD

bench 3x5

then

for time:
60 burpees
50 knees-to-elbows
40 pistols
30 ring pushups
20 cast wall walks

Post results to whiteboard!

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Here's a STAR WARS Yoga Class But Only For Men - Seattle Post Intelligencer (via Mandy B)

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FCF's Very Own Olympian

Jo in the Flying Lap – World Championships, Melbourne Australia

All,

I am very proud to announce Foundation CrossFit’s newest Olympian! Jo has been named to the 2012 New Zealand Olympic Team to compete in London this summer. New Zealand selected 5 women and 9 men to represent them in track cycling. This will be Jo’s 3rd Olympic competition but the first on the track. She competed in the road race in Athens and Beijing. After Beijing she made the decision to switch her focus to the track and the Omnium which is a brand new event for the London Games.

It is the Decathlon of cycling - 6 different events over two days lowest sum of all the placings wins. The events are:

1. Flying lap. Timed event, one rider at a time, one lap around the track with a rolling start.
2. Points race. 80 laps, all competitors on track at once, sprint every 10 laps for points 5,3,2,1. 20 points for lapping the field. Highest points total wins.
3. Elimination race. Also called the “Devil” which is short for “devil take the hindmost”. All riders on the track at once, every other lap the last rider across the line is removed until there is only one left – the winner. (Jo’s specialty)
4. 3,000 meter pursuit. Timed event. One rider on each side of track, ride 3,000 meters (12 laps) from a standing start for time.
5. Scratch race. 40 laps, all competitors on track at once, first one across the line wins.
6. 500 meter time trial. Timed event, one rider on each side of track, ride 500 meters from a standing start for time, lowest time wins.

Jo finished 7th in the Omnium at the 2012 World Championships a few weeks ago in Melbourne advancing a couple of places from last year’s 9th. After a slow start with a not so great flying lap she was in the position of playing catch up for the rest of the competition but she rode strong from that point on and even had PB in the very last event - the 500 meter Time Trial. She left some room for improvement so it will be exciting to see where she comes out this summer in London.


Jo will even be in Seattle training for a couple of weeks this month after 6 months abroad. Lifting and CrossFit will certainly be a part of that training so if you see her in there be sure to push her extra hard!

• Jo at Worlds
• Kiesanowski End Omnium On a High
• NZ Olympic Team Announced

84 days to go – need to make every single one count!


Cheers,


Jeff P.

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WOD

HAPPY STAR WARS DAY... May the Fourth Be With You!

"USE THE FORCE LUKE"

for time:

3 rounds of:
20 kettlebell swings, 24/16kg
20 burpees
  then
3 rounds of:
5 muscle-ups
25 box jumps, 24/20"
  then
100m kettlebell farmer's walk, 24/16kg
50 double unders
30 shoulder-to-overhead, 60/45kg
100m kettlebell farmer's walk, 24/16kg


Kettlebell swing should end perfectly vertical. Burpees will end when clapping mid-air with a perfectly vertical body. Muscle-ups must start with arms fully extended and end with a turnout on top. Box jump is Games' standard. Shoulder-to-overhead may be a press, push press, jerk, thruster, etc. Post times to whiteboard!

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Howard Shultz Gave Out $3.50 Starbucks Gift Cards: An Insider's Notes On the Shabby Death of The Seattle SuperSonics - Deadspin

additional reading/watching (especially if you haven't seen it before) for this weekend...

SONICSGATE: Requiem For a Team

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May the Forth Be With You...

HAPPY STAR WARS DAY!

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WOD

for time:

1. run to Whole Foods on Westlake
2. touch the three statues
3. return.

You may choose your own path. You will not jaywalk. Safety first.

the target.

Here are the different routes from the gym:

Rx = 2 kilometers (google map)

• (L) on E PIKE ST
• (R) on 9th AVE
• Slight (R) on WESTLAKE AVE
• Whole Foods!

SupeRx = 2.2 kilometers and a b!tch of a hill (google map)

• (R) on 11th AVE
• (L) on E PINE ST
• (R) on BROADWAY
• (L) on E DENNY WAY
• Whole Foods!

Post time and experience to comments!

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Proof:

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Happy STAR WARS DAY!

MAY THE FOURTH be with you!

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WOD

"NICOLE"

as many rounds as possible in 20 min:
400m run
max pullups

compare to 09APR2010.

The Jedi Gym

props to DJ Hyphen via KanYe

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A huge congratulations to Jordan Holland of Xplore CrossFit and Jesse Ward of Local's Gym. Both competed in the 2nd Annual CrossFit Games down in Aromas, CA. Great job representing Washington State. Who else is going to come down and compete with us (yes, I'll be there!) next year?!

That's right... ALL OF US!

Jordan doing a perfect rep in the thruster/pullup workout (with Coach Dave in the background)

Jesse performing some isometric chest work

Results for the 2nd Annual CrossFit Game can be found here.