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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Saturday Workshops

Dear FCFCFSLU Athletes,
This Saturday we will replace all classes with Skill Workshops intended to help you develop better efficiency and technique for each of the normally-scheduled class times. In the past we have called these Skill Intensives, and we may bring these back regularly.

Sheena C during CGO 14.1
9am will be dedicated to snatching smoothly, as well as the minutia that makes the biggest differences. 

Paul J and Patryk M kipping

10am will all about the pull-up. How to develop the strength for your first one, and how to continue to improve on the skill of kipping (gymnastics, frog, butterfly) for faster workouts.

Paolo S in the dip portion of a jerk
11am will focus on the clean & jerk and all the tiny details involved in making this your biggest lift.

team planks
and finally 12pm will spotlight midline stability as a whole, then specifically discuss how this can be magnified to a handstand and handstand pushups.
This is free to all of our members from both gyms and will not cost you a class. Yes, you may show up for all of them. No, there will not be any "workouts". Yes, feel free to bring your instructors coffee.
SEE YOU ALL AT VERSUS III THIS SUNDAY AT CROSSFIT SLU! Please remember that we spring forward an hour this weekend due to Daylight Savings time!
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Upcoming Events:

• DAYLIGHT SAVINGS IS THIS WEEKEND- We "Spring forward" one hour!
• This Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Wednesday 3/5
STRENGTH
jerk 5x2
CONDITIONING
every minute on the minute for 20 minutes: 15 thrusters, 20/15kg 10 toes-to-bar
Post jerk weights to whiteboard/the Cody app.
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The Pussification of America - The Musings of a Funnier Than Average Female
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VERSUS III Registration!

Brady, Roo, Zach, Sheena, BCS, Coach Martone, Jared, Ron, and AB

Another action-packed weekend! A crew of us went over to Morgan Junction CrossFit in West Seattle to be taught by Coach Jeff Martone, as well as Zach and Roo of MJCF for the Advanced Kettlebell CrossFit Trainer Course.

Expect more kettles in your future!

and oh yeah... here's a nice, big, ugly link to REGISTER FOR VERSUS III.

RIGHT NOW!

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• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Volume Monday 2/17

STRENGTH

front squat 3x10

CONDITIONING

22-16-10 reps for time:
kettlebell press, 20/12kg
strict-ish pullups

Strict-ish pullups mean stay as strict as possible for as long as possible, then if you need to kip utilize a 'frog kip' (similar to how you would kip dips- heels pulling up to the butt). Post time to whiteboard/comments/the Cody app.

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Active Recovery Thursday

Musical med balls at the Annual Holiday Party!

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Thursday 2/6

ACTIVE RECOVERY

Trainer's Choice!

Drag sleds or learn new skills! Then mobilize your positions of restriction!

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Should You Remove the Green Germ From Garlic? - David Lebovitz

Holiday Party Recap

Y'all don't know about NEAL!

We had an awesome turnout for this past weekend's Holiday Party. A bunch of fun games, a photo booth, some raffle tickets, and plenty of laughs accompanied by some wonderful people.

Thanks again for coming out. Hope you had a blast!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Wednesday 1/22

STRENGTH

pendlay row 3x8

CONDITIONING

RUNTELLDAT

as many rounds as possible in 15 minutes:
25 burpees
50 pushups
75 squats
100 double unders

Post score to whiteboard/comments/the Cody app.

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The double under is an iffy skill for a lot of people. I believe it's because some days you have "it" and some days you don't.

If your consistency is off, try this:

The goal with this ladder is to develop the rhythm and consistency with your jump roping. Try this if you're in early before class, or use it as a cool down.

Photo by Mark Malijan

Sheena mid-muscle-up

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• Saturday 1/18 - FCFCFSLU Holiday Party at CrossFit SLU. 5pm!
• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Champagne Friday 1/10

STRENGTH

press 1x5

CONDITIONING

WASHINGTON STATE SECTIONALS 2010 - Event 1

every minute on the minute for 8 minutes:
100m run max
shoulder-to-overhead, 70/47kg

Score = total shoulder-to-overhead reps. Post to whiteboard/comments/the Cody app

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A pretty interesting analysis of muscle-ups:

Are you guilty of any of the same faults?

Team Photoshoot

Zeb, Blair, Cheryl, Andrew, Colin
Pao, Tony, Jared, Leslie, Sheena

Our friend and talented photographer Mark Malijan came in and a handful of trainers for his portfolio! Unfortunately we couldn't capture everyone, but we had a pretty epic time.

Check the rest of his work, including a nice taste of our set here!

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• There will be a Comp Ex Program meeting this Saturday at 11am at CFSLU.
• VERSUS II: Electric Boogaloo is happening this Sunday 11/24 here at FCF from 10am to 2pm! We will have a BBQ Potluck after and everyone's invited to join us!

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WOD for Deload Thursday 11/21

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice, but I may have influenced them to work on weighted burpee box jumps. Or mobilizing. Or mobilizing WHILST doing weighted burpee box jumps. In the dark.

Post results to your journal/Cody.

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Warming Up Your Snatch*

Julia A, Sheena C, Gaylin R

What's your favorite method? Burgener warm up, Thacker A & B, Arnold Method warm up, Snatch Positional Stretches, etc?

*hehehe

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Champagne Friday 10/11

"ISABEL"

for time:
30 snatches, 61/45kg

Compare to 28MAY2013. Post time to whiteboard/comments/Cody.

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HAPPY BORNDAY ZEB!

Zeb teaching Dna the way

Another happy trip around the sun for the big guy!

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/9

STRENGTH

bench press 5x3

CONDITIONING

"PLAYING WITH FRAN"

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Compare to 01FEB2013. Post results to whiteboard/comments/Cody.

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BurgenerStrength.com

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Jump For Joy

HBD BCS!

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WOD for Wednesday 8/6

STRENGTH

establish a 1RM power snatch within 15 minutes

CONDITIONING

for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

17 minute time limit. Post results to whiteboard/comments/Cody.

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3 Reasons to Get Upset About CrossFit - Huffington Post (via)

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Celebrating Life

birthday girl dancing!

Today's work is dedicated to both Sheena C who celebrates her 27th birthday, as well as Colin F who just graduated his Family Medicine Residency.

the graduate reaching for the stars!

Send them good vibes!

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We had an important email sent out to everyone. Please check your inboxes as it pertains to your membership. As always, let us know if you have any questions!

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WOD for Monday 7/1

STRENGTH

back squat 3x10

CONDITIONING

"JULY BABIES"

3 rounds for time:
13 ground-to-overhead, 45/30kg
28 situps
100m farmers walk, 48kg/32kg

At the end of the 3 rounds, finish with 32 burpees.

Post time to whiteboard/comments/Cody.

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I started working out at Foundation CrossFit during the last year of my family medicine residency and I wish I had started on my first day instead. It took some time to find a four week period where I could complete the Foundations course, but I was motivated by the need to incorporate movement, strength, and training back into my life. 

I had tried on many occasions to work out on my own but I always plateaued, got bored, and quit. My body has felt so much better and more engaged during the last year; I am excited (and often nervous) to come work out. I appreciate the constant support and skills from Andrew, Sheena, Paolo, Zeb, Blair, Tony, and Amy. It has been a pleasure to work out in such a inviting community, fostering the development of athletic prowess and emphasizing health as a component of daily life.

Thanks for such kind words Colin! We're happy to have the likes of you and Eli as part of the family!

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Pop Quiz

Hey FCF Foundations Graduates: First person to name all the people in this picture gets a t-shirt! Post it in the comments!

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WOD for Champagne Friday 6/14

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 08FEB2013. Post results to whiteboard/comments/Cody.

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FOR THE LADIES....
Sheena's Skill Session last Wednesday had a great turnout. Lots of ladies came hungry to work on their pull-up and kipping progressions, from both FCF and SLU. This is going to continue for the next several weeks, every Wednesday night at 5:30pm and 6:00pm, at CrossFit SLU, for no additional cost. All ladies are welcome to come join Sheena and the crew to make it happen! We already can sense that a few firsts will happen in the very near future. Keep up the good work and keep doing your homework!

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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Yay (Bumper) Burpees!

Today's burpee standard ends with you standing completely on a bumper plate.

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WOD for Wednesday 2/6

STRENGTH

snatch balance 15x1

CONDITIONING

every minute on the minute for 20 minutes:

(even minutes: 0:00, 2:00, 4:00, etc)
7 perfectly vertical kettlebell swings, 32/24kg
3 muscle-ups

(odd minutes: 1:00, 3:00, 5:00, etc)
7 front lunges, 32/24kg
7 burpees

Muscle-ups must start from full extension. The front lunge is stationary- step forward and return with kettlebell in rack. Burpees will finish by standing on a bumper plate.

Post snatch balance to whiteboard.

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Get Cozy Down There - Catalyst Athletics

Something I can't stand is watching lifters with weak or inconsistent bottom positions in the snatch rush out of the squat and drop the bar partway up, even in power snatches (this applies to jerks as well). These same athletes will often also complain about missing big attempts that "felt so easy" because they can't secure the bar overhead long enough to recover successfully... 

[read more] 

- Greg Everett

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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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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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