Lyndsay and Arthur

farmer's walk

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WOD

"21" for time:
fluid-style kettlebell swing
ab-mat situps

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And again, if you missed it!

Or if you have friends who still have no idea about what CF is (even though you talk about it a little too much):

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Sandbaggin'

(Please don't break any!)

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WOD

10 x 100m sandbag runs

then

"21"
for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
(continue the pattern ...)
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

compare to 18APR2011.

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Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm - Forbes

Can Fitness and Profitability co-exist?

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What are all these bruises on your arm?

"If anyone asks, you ran into a door."

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WOD

"21"
for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
(continue the pattern...)
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

compare to 06AUG2010.

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Anyone interested in playing some recreational basketligen basketball? Jake P wants to organize a team to play in the Puget Sound Basketball League.

Contact him through email or speak to him at the gym!

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The Call of CTHULHU

Cthulhu preparing for some double-ball SMR action.

If you'd like to learn more about self-myofacial release and how it can make you a better and more mobile athlete, check out the details of the upcoming seminar/certification we're holding 12/4 & 12/5!

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WOD

back squat 5-5-5

compare to 14SEP2010.

then

as far as you can get in 10 minutes:
"21"
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
...
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

compare and contrast to 08JUN2010.

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AOD

Why CrossFit Ruined My Life
by CrossFit Verve

Why CrossFit Ruined My Life:
Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain.  I was always active, always “healthy”.  I was a vegetarian for 16 years, because it was “healthy”.  I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle.  Then I found CrossFit and my life will never be the same....

Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal).  Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low.  I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same.  When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed.  Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.
Because of CrossFit, I will never be alone.  There will always be friends I should spend time with, athletes I need train and new people I want to get to know. 

Because of CrossFit, I may look amazing naked, however,damned if I can fit into normal girl clothes.  Put me in yoga pants and I’ll knock your socks off.  Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated.  My wardrobe will forever consist of 90% t’shirts.

Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired.  CrossFit.com will be the first site I look at every morning and the last before bed.  Why am I mesmerized by people working out.  Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky.  They will forever remain rough and coarse.  They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again.  They will always be joined as one, interlocked in an intimate marriage of understanding.  I have no excuses. 

Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)! 

Because of CrossFit, I will never be satisfied with my fitness.  There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!

Has CrossFit ruined your life?

Well, has it?

Waaaaaarriors

Team FCF is back after an amazing day in North Plains, Oregon. A number of gym folk came by in full force to stomp the Warrior Dash- a trail 5k run through water, mud, uphills, downhills, over logs, haystacks and fire!

more pictures to come!

Cedric smoked the run with a 23:22. Everyone else did amazing well- especially Garit, Colin B, Ced, Jonny Wally, Max and Adam who were rocking some killer outfits. Check out the rest of Sunday's results here!

your favorite American and Jamaican

----

WOD

using the "21" protocol:
OH bumper lunge, 20/15kg
situps

compare to 11AUG2010.

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We encourage high fives in the gym all the time. We build our community by giving it our all each and every time. Jogo Gym showed us this video about high-five ettiquitte a while ago:



Jackass 3 is coming out and here's a gnarly high-five (post commercial):

2010 MTV Video Music Awards - More VMA Video

This is the high-five we will give you if you don't use the brand spankin' new RSVP system! If you still haven't received an Athlete ID, send us an email!

June & July FOUNDATIONS Athletes

Pick up your certificates at the gym!

some of the July athletes

----

WOD

in 10 minutes:
find your max handstand

then

for time: (using the "21" protocol)
OH bumper walking lunges, 20/10kg
situps

Standard for the situp is shoulders on ground to chest on thighs.

----

Low-Carb Matches Low-Fat Diet On Weight Loss -- With A Heart Bonus - NPR.org

CrossFit on CNN

And the growth is apparent. More affiliates are popping up everyday! Our gym is getting bigger and bigger- our most populous classes (6am, 5:30pm and 7:30pm) used to average 6 people per class and now we average about 15.

Brady's happy about it

Looks like we're in need of a bigger space already!

----

WOD

Deadlift 5-5-3-3-1-1

if time allows

"21"
for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
(continue the pattern until)
1 pushup, 20 situps

You can also do that at home (right in front of your computer too!)

----

How much time do you spend sitting during the day? How much of that time is spent in good posture?

Another Bell Ringer

WOD

Using 90% of your 1RM Press, perform a Press every minute on the minute for 15 minutes.

"21"

for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
17 pushups, 4 situps
16 pushups, 5 situps
15 pushups, 6 situps
14 pushups, 7 situps
13 pushups, 8 situps
12 pushups, 9 situps
11 pushups, 10 situps
10 pushups, 11 situps
9 pushups, 12 situps
8 pushups, 13 situps
7 pushups, 14 situps
6 pushups, 15 situps
5 pushups, 16 situps
4 pushups, 17 situps
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

----

Welcome to the club Kevin!

"Sound practical judgement, along with a fantastic work ethic, unrelenting commitment, and high pain tolerance will usually make you a better athlete, coach, spouse, parent, professional, or Jedi Knight. So file down your calluses and get to work, and may the force be with you."

Performace Journal - Issue 60, January 2010

Day 34

Hope you've been hitting the WODs hard! Here's one for today.

WOD:

"21" aka "BLACKJACK"

for time:

20 pushups, 1 situps

19 pushups, 2 situps

18 pushups, 3 situps

17 pushups, 4 situps

16 pushups, 5 situps

15 pushups, 6 situps

14 pushups, 7 situps

13 pushups, 8 situps

12 pushups, 9 situps

11 pushups, 10 situps

10 pushups, 11 situps

9 pushups, 12 situps

8 pushups, 13 situps

7 pushups, 14 situps

6 pushups, 15 situps

5 pushups, 16 situps

4 pushups, 17 situps

3 pushups, 18 situps

2 pushups, 19 situps

1 pushups, 20 situps

It's simple, but don't ever confuse simple with easy.

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Our warm-up is your workout. Start with one bout of MetCon (metabolic conditioning aka "cardio) such as a 400m run, 500m row, 50 double-unders, 3 minutes of continuous jump roping, 2 laps in the pool and then 3 rounds, 10-15 repetitions of:

• a squatting motion like the overhead squat.
• a "closing-the-body" motion like the situp.
• an "opening-the-body" motion like the back extension.
• a pushing motion like the dip, pushup or HSPU.
• a pulling motion such as the pullup (strict, kipping, assisted, or jumping).
• and finally a big stretch that gets a lot of body parts, like the Samson Stretch or the World's Greatest.

The goal of the warm-up is move your joints as well as your blood flow! Refer back to this old post to get more info.

Get Right For Summer, Day 16

"Plan B"
from CrossFit Eastside's Nutrition Blog:


We all have a nutritional conscience. The intention to eat good, nutrient-dense food in proper proportions is always there, but things trip us up along the way. For most people, time and work are the most common obstacles. If it's not the lunch hour that gets whittled down to 5 minutes of warp-speed chewing, it's the long-day of long-slow-duration stress followed by comfort food on the couch with the soft and soothing lull of junk TV. It's not a surprise that this happens a couple of times a week, but then you wonder why we don't plan for fire-drill meals on fire-drill days.

What you need is an In-Case-of-Emergency-Break-Glass plan that saves you—but only if there's something of value behind the glass. Otherwise, you're just left with an additional mess to clean up amongst all the other chaos.

So, take steps now to plan for when your plan falls through. Help yourself expect the unexpected. I mean, you know it’s going to happen. Not preparing it for it is giving up before you even begin; it is—let’s be frank—preloading excuses for your lapses. (“Well, I was going to ace my nutrition today…but something Important came up. Really, it’s not my fault; there was nothing I could do about it. Really.”)

What you know is that the contingency plan has to be reasonable, speedy, and, depending on your circumstances, perhaps non-perishable. Come up with some snacks and meals that you know you can keep on hand. Or even parts of meals, with a plan to complement them with things you know you can forage for even under the pressure of deadlines, tight schedules, demanding children, and the mid-afternoon munchies.

That might mean that you keep a can of tuna, sardines, or bag of jerky for your protein and then head for the cafeteria to scare up a garden salad or a random piece of fresh fruit. Or, keep the carbs handy in the long-shelf-life form of a Lara bar or a small quantity of dried fruit.

If you keep some reliable staples on hand as a regular practice, you can always toss together a few blocks of balanced fuel on a moment’s notice. Stock the fridge at the office with some of the following, and you’ll be set for even the unplanned meals and snacks you might need. Keep nuts on hand (macadamias have an excellent fat profile), or even a small bottle of olive oil, to make sure you can get a small fat dose with any meal.

Here are some easy, balanced snack ideas to spark your thinking:

• deli meat & an orange (or apple or nectarine or other fruit)
• sardines, tuna, other canned meat/fish & fruit & nuts
• string (or other) cheese & an apple
• cottage cheese & a few Triscuits to make the right number of carb blocks for you (ahem, a few crackers, NOT the whole box)
• cottage cheese & just about any fruit or berries
• yes, this is just a version of above, but worth specifying: cottage cheese, sliced apple, cinnamon, and sliced almonds
• plain yogurt & fruit (or blueberries from the freezer)
• hard-boiled eggs & dried apricots
• milk (raw, whole, chocolate or otherwise)
  
• half an avacado + tuna + a little bit of lemon juice *
• beef jerky (original) + macadamia nuts
• Paleokits! *
  
• frozen berries, protein powder, coconut milk (and a blender
• protein powder (not soy, please) & milk (or juice, or, in a pinch, water)
• beef/turkey jerky, fruit, & nuts --Zone Perfect bar (Ok, it’s fake food and full of scary ingredients, but at least it’s macronutrient balanced and ultimately better than that lone leftover Krispy Kreme in the corner of the conference room down the hall. We are talking emergencies here.)

What else?? You guys have been doing this. What works for you? Post your ideas and solutions to comments.

The key to all of this is that emergency eating shouldn't require emergency thinking because that grey matter is already pressed into service by whatever fire drill is happening at your desk. The thinking and planning is something that gets done in advance. So do it.

* Added by Andrew!

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WOD:

"Twenty-One"

for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
17 pushups, 4 situps
16 pushups, 5 situps
15 pushups, 6 situps
14 pushups, 7 situps
13 pushups, 8 situps
12 pushups, 9 situps
11 pushups, 10 situps
10 pushups, 11 situps
9 pushups, 12 situps
8 pushups, 13 situps
7 pushups, 14 situps
6 pushups, 15 situps
5 pushups, 16 situps
4 pushups, 17 situps
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps


I refer to this as a reverse ladder, so in the future I won't be writing everything out!