Max Week

Sheena C

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WOD

1.
establish within 15 minutes:
1RM jerk

2.
"ELIZABETH"
21-15-9 reps for time:
clean, 61/45kg
ring dips

Compare to 02NOV2012. Post results to whiteboard.

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Of Course Today is the Day to Talk About Gun Control - Gizmodo

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FCF Aerobics

Cheryl C, Mandy B, Sheena C

Class coming soon*.

* NOT REALLY

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WOD

"ISA-GRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

compare to 30AUG2012.

If you are 3 months in or less, please do only the snatches - or - only the clean & jerks. Post times to whiteboard.

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AND 30 muscle-ups.

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Protect Your Shins

Pants, long socks, compression sleeves, and/or tape are great ways to keep your shins safe with things like deadlifts, olympic lifts, and box jumps.

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WOD

21-15-9 reps for time:
deadlift, 100/60kg
box jump, 24/20"

Box jumps are "Games" standard. Post time to whiteboard.

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Paleo Diet: How Do I Convince Someone to Try It? - Robb Wolf

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#THROWBACK THURSDAY!

Linda, Tony, Nate

Such a lovely idea bringing back old media to the forefront again to embarrass the crap out of remind everyone where they started!

We'll start at the beginning this week with the familiar faces of Foundation CrossFit: the Lake City years.

Brady & Sheena

and one for me:



Look forward to seeing the staff's first pictures with us! Muahahaha...

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WOD

3 rounds for time:
12 split snatches, 50/35kg
400m medicine ball run, 20/14#

You do not have to alternate your split every rep. Carry the med ball anyhow. Post time to whiteboard.

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Whole30 Recipe: Turkey Meatball Stroganoff - Coleena

Would anybody be up for some cooking videos from our Media Team?!

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Met Rich Froning

Pao, KB, Mark B, and Sheena meet the 2011 and 2012 Fittest Man On Earth: Rich Froning Jr.

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WOD

hang power clean 12x2. rest 60 seconds between sets

then

2010 Regionals - Individual WOD #1

3 rounds for time:
10 overhead squats, 60/45kg
50 double unders

compare to 23DEC2011.

Post results to comments!

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Finding His Way - Again Faster

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How many ladies can the p-bars carry?

Sheena, Blair, Tita, KB, Varsha, & Lisa

Look at them triceps!

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WOD

as many rounds as possible in 12 minutes:
12 push presses, 50/35kg
12 chest-to-bar pullups
12 pistols

SupeRx = 70/50kg and alternating pistols. Post results to whiteboard!

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You stoked for this workout?

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Where's [Waldo]

Click to enlarge!

Can you find Leslie, Jeremiah, Sheena, and Amy C?

Hint: one is in the top photo taken in February, and three are in the bottom one taken this past weekend.

Ever think about getting a Level 1 Certification?

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WOD

9-7-5 reps for time:
muscle-up
clean & jerk

Choose an appropriate weight for the clean & jerk. Compare and contrast to 29AUG2011. Post time to comments.

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Twist-n-Throw

Today is all about teamwork!

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WOD

turkish get-up practice

then

partner WOD!

for time:
200 double unders
150 partner deadlifts, 100kg
100 2-for1 med ball situps, 14#
50 handstand pushups

The double unders may be split up any way you please. In the deadlift, 4 hands must be on the bar for the duration of the lift, with a controlled decent. With the situp, while one person holds the ball, both partners must complete the range of motion. Feet are interlocked and the ball must be airborne before it switches hands. The pass counts as the rep. Partners may assist/spot each other for the handstand pushups. Post results to comments!

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From a couple of days ago:

To last night:

How fresh is YOUR food?

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The Dutchess

Happy bornday to the First Lady of Foundation CrossFit!

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"TEST 3"

tabata squats
max muscle-ups in 4 minutes

Total score = tabata score x muscle-ups completed.

compare to 18JAN2011.

then

"SHEEXA aka SHEENDY aka SHEENIQUA"

7 rounds for time:
25 double unders
10 burpees

Post results to comments!

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FITS Camp coming July 11th!

click for website

Reserve your spot: FITS@foundationcrossfit.com

Awesomer than thou

her first muscle-up

Ladies- who's next?!

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WOD

for time:
100 pullups

OR

for time:
30 muscle-ups

compare and contrast to 15FEB2011.

Post results and experience to comments!

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"Skinny Fat" - CrossFit South Bay

...

First, I want to establish that having muscle doesn’t mean being bulky… 

The first thing you need to do is compare these two women: 

 

For reference, the girl on the left is a runway model and the girl on the right is an elite CrossFit athlete.  Both have approximately 12-15% body fat.  Both are doing something they love, and the bodies they have created help them do that. 

On the left, we have a runway model who has almost zero muscular development while also having almost zero fat deposits.  She has enough essential muscle to not fall over walking, but not much more.  If you want to look like the woman on the left, sorry, but we cannot help you get there.  Although, if you have an apple and a cigarette a day for about a year, you could get close.  It supposedly worked for Christian Bale in the Machinist.  However, CrossFit South Bay will not help you create that type of body. 

...

READ THE ENTIRE ARTICLE HERE.

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Post Workout Nutrition

Sheena (post-"JACKIE")

There are a lot of different theories out there about post-workout nutrition, but there are some general things that just about all sources agree upon.

What you want:

• protein
• carbohydrates
• quickly

What you don't want:

• fat
• fiber
• sugar

Working out breaks down muscle tissue.  For a period of time after you workout, your muscles are starving for what they need to build that muscle back up.  Protein provides amino acids (building blocks for protein) for building muscle while carbohydrates restore glycogen (energy) to the muscles.  '

The trick is - you have to get these things ingested and digested quickly - within 30-45 minutes!  This is why many people resort to post workout shakes.  Because you are trying to digest quickly, you want to avoid things that slow down digestion like fat and fiber.

Here is a post workout meal recipe suggestion from a fellow CrossFitter's blog.  I tried them this week and they worked great!  Give it a try!

Ingredients:

1 Medium Sweet Potato (around 14oz worked for me)
15 Egg Whites
Cinnamon
 Sea Salt

Directions:

1. Peel and dice Sweet Potato into fairly small cubes
2. Put SP in a skillet sprayed w/ a little Pam (I usually use olive oil or coconut oil to grease my pans, but want to keep my PWO meal as low in fat as possible, hence the Pam)
3. Sprinkle w/ Cinnamon and Sea Salt to taste
4. Cover and cook about 5 minutes, stirring a few times (just long enough to soften the potatoes up a little - you don't want them "mushy")
5. Distribute SP Cubes evenly between 12 deep-ish muffin pan holes
6. Beat 15 egg whites together until they are a little frothy
7. Pour egg whites evenly over the SP cubes in the 12 muffin pan holes
8. Place in Oven at 350 and cook about 20 minutes
9. Pull out of oven and turn pan upside down onto cooling rack
10. Let cool completely before placing in fridge (If you don't let them cool completely, they'll get mushy and soggy)

Check out her complete post for more details.

For further information - check out this article from the Crossfit Journal (subscription required):

Optimized Post-Workout Nutrition for the CrossFit Athlete

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WOD

"MARY"

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols (alternating)
15 pullups

birthday pistols!

compare to 08JAN2010.

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To a select bunch of people: You know how I can tell you're not hydrated?!

Because your water bottles have been at the gym collecting dust!

Do you own any of these?

Or maybe you own a pair of these?

These shoes want to be loved.

We are doing a bunch of fall cleaning. You have until the end of the week to claim and take what's yours. After that, we're donating them!

Sliding Down!

The Ninja

The Most Interesting Man in CrossFit

Lady Yen

Sheena the Machina

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WOD

"TABATA FIGHT GONE BAD"
20 seconds for max reps, followed by 10 seconds of rest for four minutes:

• wall ball, 20/14#
• duel kb sumo deadlift high pull, 16/12kg
• box jump, 20/18"
• push press, 35/25kg
• row (cal)

There will be a one-minute rest/rotation period after each exercise. Your exercise score is the lowest amount of reps in any given interval. Your total score is the sum of all your exercise scores.

compare to 09JAN2010.

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A proper post-WOD meal: grass-fed beef, olive oil, bell peppers, onion, garlic, heirloom tomatoes, freshly ground pepper, avacado and wine.

Happy Birthday!

Today we celebrate Sheena's and Adrian's birthdays! Enjoy your special workout on your special day.

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WOD

for time:
500m row
50 pushups
50 situps
500m row
30 pushups
30 situps
500m row
20 pushups
20 situps

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Is anyone noticing a difference in your shoulder mobility with all the torturous work we've been doing on you?

Short term pain, long term pleasure. (Besides, it's fun!)