Back Squat Monday

Sandi Pants

The squat packs more punch and develops more skills than any other exercise. Variations exist, but you'll always see some sort of back squat in any legitimate strength program.

Today marks the first day in a new squat cycle.

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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 Skills Week Monday 11/4

STRENGTH

back squat 5x3

CONDITIONING

as many reps as possible in 15 minutes:
3 strict pullups
6 pistols, alternating
9 pushups

Post total reps to whiteboard/Cody.

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Part of today's cool down:

Keep your abs tight! ----

This One Right Here

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves." - Lao Tzu

Sandi Pants

Which fellow athletes inspire you to be better? Push you to be better than yesterday? Who lead by example? Keep you motivated and positive?

Who do you look up to?

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WOD for Wednesday 6/19

STRENGTH

press 5x3

CONDITIONING

as many reps as possible in 10 minutes:
100m run
25 russian-style kbs

Score is total kettlebell swings.

Rest 2 minutes

as many reps as possible in 1 minute:
seated press, 20/15kg

Post both scores to whiteboard/comments/Cody.

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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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Tummy, Buns, and Thighs!

J. Scarr

Bridge-ups through this range of motion are traditionally done with barbells, but a pair of kettlebells work as well!

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WOD for Volume Week Monday 5/6

"TUMMY, BUNS, and THIGHS" for Sandi and Aimee!

6 rounds of:
5 1 1/4 front squats
10 kettlebell bridge-ups
20 pike situps

Post front squat and kettlebell loads to whiteboard/comments.

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Extracurricular Cardio 5/6

RUN, ROW, and BIKE/AIRDYNE

2 x 5 minute (2 minute recovery)

then

5 x 1 minute (30 second recovery)

Work for max distance/speed on each interval. Remain consistent an dtry to best the previous distance/speed traveled with each attempt.

Set rower drag between 120-140.


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Seattle Affiliate League - Week 2: Team CFT

Our teams competed at Jet City CrossFit, who were amazing hosts!

They did a Team CrossFit Total:

• establish a 1RM back squat within 8 minutes
• rest 2 minutes
• establish a 1RM press within 8 minutes
• rest 2 minutes
• establish a 1RM deadlift within 8 minutes

Team Foundation CrossFit totaled 2950# for a 5th Place finish, while Team CrossFit SLU finished with a 2800# for an 8th Place finish. Current standings: FCF is in 8th, CFSLU is in 9th.

Our MVP this weekend was Sandi, who showed up to support and ended up filling in for our squad... in street clothes!

What a studette!

Who's in for next weekend? CFSLU is hosting and it'll all happen sometime in the morning.

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WOD for Monday 1/28

STRENGTH

back squat 3x10

15 minute limit. Squat as deep as you can keep your back straight.

CONDITIONING

10-to-1 for time:
kettlebell clean and press
situp

Use a weight appropriate for your pressing strength. Attempt strict situps, allowing your body to come to a complete rest over the ab-mat. Post back squat and time to whiteboard.

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Did you know we have a youtube page? We're starting a handful of different series, starting with our exercise library.

What would you like to see?

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