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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Coach Glassman and CrossFit

Tony, Coach Glassman, Andrew in April 2013. Photo by Paolo.

from CrossFit.com:

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. 

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective. 

Today, CrossFit, the company, provides accredited training seminars throughout the world. We publish several websites providing extensive free content, including workouts, training and support for becoming fit, as well as a growing Journal of extended instruction. We have a worldwide network of more than 5,500 affiliated gyms and more than 35,000 accredited CrossFit Level 1 trainers. And, we have created the Sport of Fitness, known as the CrossFit Games, where we crown the Fittest Man and Woman on Earth.
In 2003, we started a “new” blog that would spur a revolution in the fitness industry. The contents were simple: the date, a picture, the Workout of the Day (WOD), and usually some provocative nugget of information. Check out our first full month of posts back in May 2003. 

Anyone with an Internet connection and the willingness, curiosity and bravery to try it, could. From this simple blog and a single gym in Santa Cruz, Calif., there sprung an immense community of fitness enthusiasts who have learned the movements, tested the theory and accumulated a huge amount of data supporting Glassman’s equation: 

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@ HI) in a communal environment leads to health and fitness.

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WOD for Champagne Friday 5/17 (Pick your Poison) "CHRISTINE" 3 rounds for time: 500m row 12 deadlifts, BW 24 box jumps, 24/20" OR "HELEN" 3 rounds for time: 400m run 21 kettlebell swings, 24/16kg 12 pullups Box jump is Games standard. KBS is American Style. Post time to whiteboard/comments/Cody. ----

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Acquiring Skills and HBD KB

Sarah M and Tony

Every 5-6 weeks we hit an acquisition week (this week!) where we try to focus on skills and give you the proper progressions for the more complicated skills.

How'd the snatch balance go?

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WOD for Wednesday 1/30

3 rounds for QUALITY:

• 1 minute rope climbs
• 1 minute rest
• 1 minute overhead hold
• 1 minute rest
• 1 minute muscle-ups
• 1 minute rest
• 1 minute russian twists
• 1 minute rest

then to celebrate:

"KB"

as many rounds as possible in 7 minutes:
3 handstand pushups
5 kettlebell snatches, 24/16kg
7 knees-to-elbows

The first workout is for skill development. Post "KB" rounds to whiteboard.

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Is getting too much intensity or volume hurting your CrossFit WOD? Listen up to the newest Barbell Shrugged episode:

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FCF Closed This Saturday

Remember that FCF will be closed this weekend in celebration of CrossFit SLU's 1st Birthday! Come support your gym's little sibling and celebrate life!

It's a potluck, so bring something to share. We're going to have plenty to do!

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WOD

establish within 20 minutes:
split jerk 1RM

then

complete 100 turkish getups

There is no time/score element to the TGUs. Vary up the implements, styles, and loads and complete at least 100 reps. Post jerk to whiteboard.

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Turkish Get-Ups are amazing full-body movement requiring all of the physical skills (endurance, strength, flexibility, stamina, power, speed, agility, accuracy, balance, and coordination) to complete the task: stand up then lay down.

• Styles: general technique, bend/extend, bottoms-up, 
• Implements: dumbbell, kettlebell, barbell, medicine ball, sandbag, odd-object, person, etc.

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HBD Tony!

The man, the myth, the Tonytail

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WOD

bench 3x4

then

for time:
21 overhead squats, 61/45kg
42 knees-to-elbows
15 overhead squats, 61/45kg
30 knees-to-elbows
9 overhead squats, 61/45kg
18 knees-to-elbows

Treat the bench as your normal 3x5, but you'll replace your third rep with a 10 second hold. Post bench and time to whiteboard.

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Another reminder: Foundation Athletics' (home of CrossFit SLU) 1st Birthday Celebration 11/3

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So Who Else Likes the AirDyne?

Tony & Mario do

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WOD

Shankle Complex

then

establish within 15 minutes:
push jerk 1RM

then

10-to-1 for time:
double kettlebell front lunge
double kettlebell swing
toes-through-rings

The kettlebells must be held in rack position during the lunge. KBS is Fluid-style. Post jerk and time to whiteboard.

Post results to comments!
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Free fall from space?! Yesterday Felix Baumgartner hit Mach 1.24 (833.9 mph) and became the first person to reach supersonic speed without traveling in a jet or a spacecraft after hopping out of a capsule that had reached an altitude of 128,100 feet above the Earth.

• Felix Baumgartner Completes Record-Setting Jump - Huffington Post
• www.redbullstratos.com

Amazing.

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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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TL + Braids

via Alyssa

Tony and Brady at the Three Gym Throwdown.

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WOD

power clean 12x2. Rest exactly 90sec between each set.

then

10 rounds of:
3 split jerks
200m run

Post loads used to whiteboard!

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Belts Redux - 70's Big

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Birthday Gifts!

Today is my birthday, and for my birthday, I've ordered new toys for all of you!!!

more change plates, some of the slammer balls

EXF rings

And there's more coming over the next few weeks!

Also, a happy Birthday to Darcia (Das Boot!), Jeanie, and Kathryn!

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WOD

"DAS 3 'FER 1"

DARCIA
as many rounds as possible in 8 min:
13 turkish getups, 24/12kg
31 squats

rest 2 minutes exactly

KATHRYN
as many rounds as possible in 7 min:
1 run up the hill
33 pushups

rest 1 minute exactly

TONY
as many rounds as possible in 10 min:
3 deadlifts, 100/60kg
6 burpees
9 knees to elbows

Turkish get ups must start with shoulder blades on ground. The pushup standard will be using the Games 2010 hand-release.

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Your moment of Zen: