Watch Zeb Throw!

WE MAY EXPERIENCE SOME TECHNICAL DIFFICULTIES THIS WEEKEND ON THE BLOG!

Stay tuned!

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Our own Zeb H will be throwing today (Friday) at UW for the Ken Shannon Invitational.
Men's Hammer starts around 2pm and ends around 4pm. Anyone else want to join?
Here is Zeb's last competitive throw at St. Martins University:

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WOD for Champagne Friday 5/9

CGO 14.1 aka CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 34/25kg

* Power snatch is ground-to-overhead anyhow.

Compare to 01MAR2014. Post score to whiteboard/the Cody app.

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Study up on some strategy here. How much will you improve?!

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Janda

Jared and Zeb perform a Janda situp/Dynamax wheel complex

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• Friday 2/14 - Tactical Athlete H2H Rotational Power Clinic @ Morgan Junction CrossFit
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit
• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open

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WOD for Thursday 2/13
ACTIVE RECOVERY
Trainer's Choice!
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"You love another man? NOW YOU'VE GONE TOO FAR!"

Wheels

Jared and Zeb doing a Dynamax "wheel"

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• CompEx Meetup @ CFSLU 10am this Saturday 12/7

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WOD for Tuesday 12/3

STRENGTH

play with handstand for 10 minutes

CONDITIONING

"DIANE"

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

compare to 09JUL2013. Post results to whiteboard/comments/Cody.

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http://www.nwtrailruns.com (via Jessica H)

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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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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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Jerk Grip Widths

Zeb

Have you ever played with a different jerk grip?

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WOD for Thursday 6/20

GYMNASTICS

play on the rings for 15 minutes

Try to hit the same sequences you hit on Tuesday with better positioning, deliberate transitioning, and the static holds.

CONDITIONING

CGO 11.3

as many reps as possible in 5 minutes:
1 squat clean, 70/50kg
1 jerk, 70/50kg

Compare to 02AUG2013. Post results to whiteboard/comments/Cody.

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Henry Cavill's Superman Workout - Men's Fitness
Weird, it's like you already know how to do this stuff...

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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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AJ's First Muscle-up

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WOD for Thursday 5/16

30 muscle-ups for time.

Compare to 22FEB2013. Post results to whiteboard/comments/Cody!

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1:38! Zeb is on the news!

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Zeb Drank Friday!

CrossFit Games Regionals tickets on sale today (Friday)! Get yours before they sell out!
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Who would be up for t-shirt featuring Zeb's face?! It would say "Eat. Preferably something that had a face."

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WOD for Champagne Friday 4/12

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 22FEB2012.

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The Zeb Drink

A "great morning drink, breakfast drink, post-workout drink, post-dinner drink, pre-dinner drink, or a good plain, basic "snack" drink to have any time of the day."

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DAYTIME STRENGTH!

Adi R

DAYTIME STRENGTH PROGRAM BEGINS JAN 2

Zeb will emerge from his lair while the sun is out to make you daytime folks strong as sh!t.

BCS & Cheryl C

Details:

• Classes on Monday, Wednesday, and Friday 9am-10:30am
• This is in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm, Sunday 11am).
• You must RSVP for your classes.
• Please respect the class times you signed up for (AM vs PM)
• Must be on a 3x/week membership at minimum. UNLIMITED if you want to take additional CrossFit classes on top of that.
• Cost: $50 every month - includes an individual program designed by our qualified staff.
• The program accepts new participants at the start of each month.

Mario H

If interested, email info@foundationcrossfit.com.

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Breaking Kyphotic Backs Since 2007

Sandi opening up Zeb's spine

A poem by Eric P, one of the Strength kids:

On the phone there’s a map
On the map there’s a town
In the town there’s a door (look for tires) 

That door’s to a gym
In the gym there’s a bench
And on that bench: Zebediah*. 

He’s bigger than you
And he’s stronger than you
And there’s not that much hair on his head 

And he eats more than you
And has #hellatattoos
He’s our guide, he’s our coach, he’s our Zeb. 

If you’re rounding your back
Or your knees don’t point out
Or your clean looks dirty and deficient 

A booming voice will descend
From the heavens it seems
Zebediah sees all – he’s omniscient 

So here’s to our Coach
Our mentor, our spotter
Gentle Viking in Triple XL 

We’re strong cause of you
And with that strength we shout out
All together: a mighty Fuck yeah!

Thank you Zeb!

Interested in joining our strength program? Email us!

*His full name is Zebuliah.

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WOD

A.
play with the front lever for 10 minutes

B.
as far as possible in 20 minutes:
shuttle run (10m)
10 senders

1st round: one 10m shuttle runs then ten senders
2nd round: two 10m shuttle runs then twenty senders
3rd round: three 10m shuttle runs then thirty senders
etc...

Post total senders completed to whiteboard.

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Tuesday 11/20/2012 - CrossFit Football

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"Winter is coming..."

And Zeb found a really comfy couch on craigslist.

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WOD

for time:
2k row

then

3 rounds:
max Pendlay Row, 60/45kg
max strict handstand pushups
max kettlebell windmills (L)
max kettlebell windmills (R)

Post time to whiteboard.
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Looks like Mikko's back!

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Strength Program starts tomorrow!

Zeb benching what you squat

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WOD

for max load:
back squat 20RM

then

5 rounds for max reps:
10 front rack bulgarian split squats, per side, 1.5BW/BW
ring dips

Perform 10 split squats on one side, then the other, the immediately hit the rings. Feet touching the ground constitute the end of the round. Post score to whiteboard.

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Mariners Had to Move On From Ichiro - ESPN MLB

Another sad day in Seattle Sports. Sorry to see Ichiro go, but here's hoping our team grows stronger with the new bloods.

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Zeb Deads

Zeb

Are you shins vertical when you pull off the ground?

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WOD

deadlift 5x5

Compare and contrast to 22FEB2012. Post all five attempts to whiteboard!

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• A New, Rather Long, Analysis of the Deadlift - Mark Rippetoe for the CFJ
• The Deadlift - CrossFit Rockwall

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SWING!

No, not the dance. (Although it is super rhythmic and definitely athletic)

It's just Zeb in usual form having fun. What extracurricular activities/sports do you enjoy?

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WOD

deadlift 1RM

every minute on the minute for 12 minutes, for max load:
hang squat snatches

for time:
100 situps

PR's all around! Post results to comments!

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Primal Pacs are in at the gym! Grab yours at The Holiday Party before they're all gone!

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#RacksOnRacksOnRacks

Zeb

What steps do you take to lock a bar out in the overhead position?

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WOD

for time:
70 overhead bumper lunges, 20/10kg
60 situps
50 ring dips
40 chest-to-bar pullups
30 handstand pushups
20 squat thrusts

What was the easiest of the skills? What was the most difficult?

Post results to comments!

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Zeb & Rhino

Can you find the two FCFers?

Congratulations to Zeb and Ryan (O.) for attending and completing their CrossFit Level 1 Certifications this past weekend down at CrossFit X Factor in Portland, OR.

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WOD

split/push jerk 1RM

Post results to comments or BTWB.

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Orin, Max and I are making some jerk boxes, but it takes forever!



Hopefully you'll have them sooner than later...

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Elbows!

Elbows in front of the bar.

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WOD

"SCADZ"!

4 rounds for time:
20 hang power cleans, 40/25kg
15 ring dips
10 jumping squats
5 skipping hills

Happy (belated/early) Birthday to Sierra, Connor, Annie, David and Zac!

Watch the power cleans in this video:

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The Regional WODs for the 2011 CrossFit Games were released!

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Rate These Racks!

Rack positions, that is.

An ideal rack means high elbows. 

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WOD

1RM clean

(It may be power or squat clean.)

compare to 20JAN2010 or 29DEC2010. Post results to comments!

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Mrs. M shared this walnut pesto recipe from Everyday Paleo during the 30-Day Journaling Challenge.  It is so easy to make, versatile and stores really well.  You can try freezing it in ice cubes and use a couple at a time as a stir fry topping, over chicken or in a pseudo pasta dish with spaghetti squash.

Walnut Pesto Sauce

4 oz fresh basil (3 ½ cups)

1 cup walnut halves and pieces

6 garlic cloves

1 cup olive oil

1 tsp sea salt

Juice from ½ a lemon

In a food processor, blender or magic bullet, add the walnuts, garlic, sea salt, and olive oil.  Process until smooth.  Add the basil and lemon juice and process again until smooth.

Easy peasy lemon squeezy.

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Weekend Wrap Up

A big congratulations to Blair (aka BCS), Ana and Jenelle (hi!) for becoming Level 1 Certified this weekend at CrossFit Bellevue.

This Friday we did the first CrossFit Games Open workout. A bunch of athletes joined our official team, and a few still need to register. Luckily the deadline has been extended and you'll be able to join until this coming Sunday!

We also had some great times at The Garage where we celebrated AW's 30th with pool, beer and bowling. One of the results of the night:

TL-DS-SC-AW-AB

For the morning classes this Saturday we ran a fun 3-in-1 partner workout involving bear crawls, sprints and dolphin burpees!

In the afternoon we had 12 athletes go through the CrossFit Total. HUGE PR's were set and broken- all in all an exciting time had.

big lifts

A bunch of folk learned more about their mechanics... and another bunch learned their limits.

On Sunday our group for The Big Climb for Leukemia ran up Columbia Tower for time. Patrick ran all 69 flights in just over 10 minutes! Great job to Max, Todd, Patrick, Jake A, Steve W, Moonboots, Joni, Annie, Josh, Leah and more.

some of our athletes

An awesome, awesome weekend.

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WOD

Establish a 1RM push jerk

Post loads to comments!

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Last but not least!

If you have left something at the gym like a water bottle w/o your name, t-shirt or other item of clothing, or shoes you haven't worn in a long time, you had better claim or pick it up by Wednesday.

any of these yours?

Otherwise find it at the Value Village!

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