Warrior Dash & Alki

This past weekend was the WA State WARRIOR DASH in North Bend. Just as fun as last year's event, we had a metric butt ton of athletes conquer the roughly 5k run with obstacles.

We didn't grab everyone, but here's a great post-run group shot taken by Tita:

I got a mouthful of mud towards the end! Still, awesome times with awesome people.

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WOD

weighted pullup 1-1-1-1-1

compare to 19JAN2011.

Post results to comments or BTWB.

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Plans this weekend? AW would like to announce an Open Invite Alki Beach Run:

Come join the Running Program this Saturday at Alki Beach as we experience different running surfaces and use loose sand to expose some pesky running faults. The weather should be really nice FINALLY! If people want, we can hang out and get a cold drink, and enjoy a beautiful day at the beach afterwards. (Oooooh, maybe hooverball or volleyball too!)

Let's meet at the gym at 1pm and get a carpool going. Parking at the gym will not be the coolest due to the Cap Hill Block Party, but shouldn't be that big of a deal. After all, you're CrossFitters! What's a couple blocks walking, right?

Shower time

The last in this week's series of pictures of the Warrior Dash 2010 in OR.

AB, Sheena & Pao

Faye realizing how cold the water is

Max & TMIMIC

Big, big thanks to Ginger for the photos! Next time you're joining in on the fun (;

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WOD

"BADGER"
3 rounds for time:
30 squat cleans, 44/30kg
30 pullups
800m run

compare to 04JUN2010. Today's TTB is 30:49.

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Saturdays have been big team workouts for a while now. We will be going through a schedule change soon and will be eliminating the team element. We won't get rid of them completely, but team WODs won't be guaranteed every week.

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.

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

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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!

Warrior Dash Costume

The Warrior Dash is almost here! (Garit's on the team now!) It's time to start thinking about your costume. Everyone should wear a FCF shirt (if you don't have one its high time you did- only $20!) and something ridiculous like a wig, crazy hat, some sort of rad facial hair (real or fake), or real nuts like those short Army shorts or an adult diaper. Go crazy!

Adam's going as this dude. "Some sucker's gonna be eatin mullet dust when I fly past ya!"

Science has tested it and it's true: mullets are aerodynamic and are proven to make you faster...

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WOD

for time:
400m run

Rest precisely the time of your last run. Use POSE!

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When CrossFitters talk about PRs (personal records) people recite some amazing times, but how accurate are they really?

http://games.crossfit.com

The CrossFit Games site ponders the same thing: Self-Reported Versus Rigorously Judged WODs

Team Kamikaze

John V, Andrew and Cedric have some epic broad jumps

The only team to go face first!

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WOD

back squat 5-5-5

as many rounds as possible in 10 minutes:
100m run
10 kettlebell windmills, 16/12kg

compare to 21JAN2010.

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Spots just opened up for the NW Warrior Dash on September 12th! Grab your spot here. We're registered for the 3:30pm heat as we plan to enjoy the local festivities beforehand. Plus a bunch of other CrossFit affiliates will be there.

Team Foundation CrossFit: AW, AB, Sheena, Colin, Stephen, Ced, Mike S, Max, Faye, Danielle J. Who else?

Sun Kissed

The day started cloudy, but warmed up and everyone was able to enjoy some delicious eats as well as some intense Hooverball games!

Cliscia won the Spirit of the Games award

Hooverball MVP J. Evans was also the cook!

We will definitely do this again. How about Sunday, August 15th?

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WOD

21-15-9 reps for time:
deadlift, 100/70kg
ring pushups

Setup the bottom of the rings to the height of a box. Do your pushups with your palms facing in the entire time.

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Team Foundation CrossFit will invade the Northwest WARRIOR DASH this year in North Plains, OR on Sunday, September 12th.

from their FAQ:

What the hell is Warrior Dash?
Warrior Dash is the ultimate event for thrill-seeking athletes. This running series is held on some of the nation's most demanding and unique terrain. Participants will conquer extreme obstacles and celebrate their feat with music, beer, warrior helmets and muddy shorts.

What do I get?
Free beer.*
Fuzzy warrior helmet (pictured).
Bad-ass Warrior Dash t-shirt (pictured).
Custom Warrior finisher medal (pictured).
Live music.
Post-race granola bars & bananas and water.
The pride that comes along with being a Warrior.
Warrior race bib.
Steel warrior helmet age division prizes.
The craziest frickin’ day of your life.

How did you think of this insane race?
Warrior Dash was inspired by several competitions – Navy SEALs training, American Gladiators, Eco-Challenge and Ironman.

Are there showers available after the challenge?
There will be a fire truck and hoses to help spray you down, but stay home if you don’t like getting dirty.

A preview:

Video Game - E3 2010 - AOTS Exclusive

Reserve your spot and register here! Hurry- space is limited! We're celebrating my birthday which the Friday prior to the event!