HBD TL!

Man of the Hour

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• Yoga today at 2:30pm with Gaylin. RSVP!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Tasty Tuesday 10/22

"TONY'S DIRTY THIRTY"

as many reps as possible in 35 minutes*:
30 box jumps, 24/20"
40 kb swings, 24/16kg
50 pullups
60 wall ball
70 lunges
80 v-ups/sit-ups
90 sec active hang
100+ burpees

*Previously capped at 30 minutes.

If you finish 100 burpees within the timeframe, keep going.

Compare to Oct 22, 2008- FIVE FULL YEARS AGO! Post total reps to whiteboard/comments/Cody.

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See! We were playing with L-hang toes-to-bar for a while!

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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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Hanging Off the Floor

AB, Boudy, Heather, Tony, BCS

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WOD for Freestyle Friday 5/30

Choose either A. or B.

A.

9-6-3 reps for time:
burpee muscle-ups
split snatch, 61/45kg (alternating)

OR

B.

15-12-9 reps for time:
hang power clean, 45/30kg
burpee pullups

*Start and end with a 400m run


Post time to whiteboard/comments/Cody.

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Also leaving us: Team Sassyhip member Mika. She's moving to Boston and will be snatching and cleaning shit tons over there.

We're going to miss all three of you guys!

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He's Alive!

Tony's ACL/Meninscus surgery went as well as it possibly could! The ACL was reconstructed with a hamstring graft, and most of his meniscus was preserved! He'd like to thank everyone for the 'Get Well' wishes and positive vibes! It really means a lot.

prepping for the 2013 CrossFit Games! Wait a minute...he actually sleeps??

As part of our appreciation to you, we'd like to extend to our FCFers access to Foundation Athletics for the remainder of 2011 at no extra charge! Just remember to rsvp via email.

Kristina & Enrica

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WOD

bench press 10 x 2

then

for time:

15-12-9 reps of
right-handed kettlebell clean
right-handed kettlebell front squat
right-handed kettlebell push press

then 15-12-9 reps of

left-handed kettlebell clean

left-handed kettlebell front squat

left-handed kettlebell push press

You may start with Left and end with Right if that sounds better.

Post loads and time to comments!

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And the winners of our Halloween Party Costumes are:

1. Chris H as the Luchador (wins a $50 gift card to Barrio/Purple/Lot No. 3)
2. Colin as Popeye (6lbs of gummy bears, iTunes gift card)
3. Garit as Marilyn Gaga (fish oil, iTunes gift card)

with Honorable Mention going to Joe B who was Steve Jobs, who also gets an iTunes gift card.

Thanks to everyone else who dressed up!

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#Boom

(courtesy of Scott, owner of Stone Way CrossFit)

DANG.

I have no idea what you guys have been drinking, but there's been a butt ton of accomplishments.

Darce Maul aka Darce Vader aka Das Boot (#1) bka Darcia just got her first kipping pullup today.

Actually, she did about 3 in a row multiple times for camera shots.

Not satisfied until he accomplished something epic, Corey asked "How do I do a muscle-up?"

Literally after 2 pullups, learning the false-grip, 6 transitions and 2 dips, Mr. VanWoert muscled himself up on tope of some rings. Tubular.

I'm not sure if we've said it recently, but we're very, very proud to be your trainers. You've impressed us from day one and never stop. Keep it going!

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WOD

for time:

200 single skips

10 snatches, 40/25kg

200 single skips

8 snatches, 40/25kg

200 single skips

6 snatches, 40/25kg

200 single skips

4 snatches, 40/25kg

200 single skips

2 snatches, 40/25kg

200 single skips

How were the single skips in comparison to the double unders we normally program? Love 'em? Hate 'em?

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The CrossFit Games Open WOD 11.5 will be held this Saturday at 1:45pm. Bring your game face.

A schedule change

Attention Attention!

We'll be adjusting our class schedule beginning next week to add even more CrossFit classes for you hungry athletes! Here are the details:

• 10am classes Monday through Friday will be shifted to 11am. (No more 10am classes for now) Hopefully you early lunchtimers can start showing up!
• New 8am classes will be added on Tuesdays and Thursdays.
• An additional CrossFit class will be added on Saturdays at 10am.
• The Foundations Program classes will be held Tuesday/Thursday at 7am/11am/6:30pm and Saturday at 12pm.

The changes are already up on our awesome RSVP system! Thanks Hermz!

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WOD

"CHIPPA"

for time:
50 wall ball shots, 20/14#
40 pullups
30 dips
20 power snatch, 45/25kg
10 burpees
20 shoulder-to-overhead, 45/25kg
30 kettlebell swings, 24/16kg
40 box jumps, 24/20"
50 double unders

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The 30-day Food Journal Challenge starts today! Register here. For your first post, let us know your goals for the duration of this Challenge.

The Jack Lalanne VOD: Unhappy People

Throw Down!

If you haven't heard the news, Fitness guru Jack Lalanne dies at 96 - USA Today

In honor of the man who was vocal to fight for what we fight for today, we'll be showing one of the many videos of his show. His contribution to the world was making people (or, his "students") responsible for their own well being. He also did a lot of crazy shit on his birthdays.

Jack taught us to believe in ourselves to find success.

"POOPED-OUT-ITIS"

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This week we're going to emulate Tony's weekend of events from the OC Throwdown!

WOD

"SMOKING GUN"

7 rounds for time:
4 burpee-deadlifts
3 burpee-power cleans
2 burpee-squat cleans
1 burpee-squat clean & jerk

Prescribed weights are 60/35kg. Chest must touch bar for the "burpee" portion of the lift to count. Hands must stay on the bar for the entire duration of each exercise.

results here.

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"You’ve got to work at living. Ninety-nine and nine-tenths of Americans work at dying! You’ve got to eat right, exercise and have goals and challenges. Exercise is king. Nutrition is queen. Together, you’ve got a kingdom. If you have a Corvette, you don’t put water in the tank. The human machine deserves the same treatment."

– Jack Lalanne

Holiday Party!

This Saturday the 8th at 12pm we will be holding our annual Holiday Party here at the gym. We'll have some food on hand, but you already know we do potluck-style: bring something tasty to share and some drinks to drink. We'll also have some gift bags to raffle for some lucky athletes.

Cheesecake, mothersuckahs

We will have a drawing for some gift bags as well as running a white elephant gift exchange. If you'd like to participate you can rewrap a gift or buy something around $20.

Tony will be doing snowboard handstands all day.

The gym will also be tricked out with games! TVs with PS3's Move and XBox360's Kinect, and well as Bananagrams. We're doing it big!

Then later that evening we'll be heading over to Club Motor to cheer on Nate as he once again dons the persona of The King at the 2011 Elvis Invitationals. More info here.

I want to say "knees out"

RSVP on the whiteboard!

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WOD

"MARY"

as many rounds as possible in 20 minutes:

5 handstand pushups

10 pistols

15 pullups

compare to 05OCT2010.

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Are you signed up yet for the Warrior Dash this year?

Rolling

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WOD

for time:
50 db snatches, 45/25#
100 double unders
50 db snatches, 45/25#

compare and contrast to 24MAR2010.

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Elyse came to get a workout in with AB the other day. Does this mean all of our FCFers get to workout with her on the next vacation to Hawaii?

AB, Elyse, Tony

Trainers work out too

AW and TL getting it done

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WOD

"JOSH"
for time:
21 overhead squats, 44/30kg
42 pullups
15 overhead squats, 44/30kg
30 pullups
9 overhead squats, 44/30kg
18 pullups

Remember that you have homework this weekend.

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We love visitors! Elyse Umeda came into the box to spank everyone today with a time of 6 minutes and change. Wow.