WL Tuesday

Jim B

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Skills Week Tuesday 1/7

every minute on the minute for 20 minutes:
(even) 3 snatches
(odd) 3-part pausing snatch + snatch balance

then

every minute on the minute for 20 minutes:
(even) 2 clean & jerks
(odd) pause-at-knee clean + pause jerk

Post most-used loads to whiteboard.

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How To Win An Argument With a Nutritionist - Authority Nutrition

Keeping It Tight

Brian C

Keeping a strong and straight midline allows for better movement and more efficient work.

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Register for the CrossFit Total at 2pm FCF on Saturday, September 14th at 2:30pm.

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WOD for Max Week Wednesday 9/4

STRENGTH

bench press 3RM

CONDITIONING

for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

compare to 07AUG2013. Post results to whiteboard/comments/Cody.

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THE SCHOOL OF ROCK Wails Against the Man - For Fat Acceptance - Badass Digest

A great observation of a great movie.

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Spotlight: Elias K.

Elias Kass is one of our long-time FCF athletes, a naturopathic doctor and a licensed midwife that does CrossFit! In a few weeks, he's heading to Vila Central Hospital in Port Vila, Vanuatu, to volunteer as a midwife in the maternity ward. Vanuatu is an independent nation (after being a French/British colony) in the South Pacific near Fiji. He's planning to deliver babies and teach midwifery and nursing students while he's there.

the good doctor

The midwives at VCH have specifically requested certain birth-related supplies, plus a special Seattle care package -- Starbucks Via packets! He would like to oblige in a big way. If you'd like to donate a few bucks to the effort, check out http://www.youcaring.com/mission-trip-fundraiser/supplies-caffeine-for-vch-moms-midwives-respectively/65857.

Let's help Elias make a difference! We are so proud to have him as a part of our community, and very proud of what he does!

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WOD for Skills Week Monday 6/17

STRENGTH

back squat 3x10

CONDITIONING

21-15-9 reps for time:
power snatch, 45/30kg
dips

Post time to whiteboard/comments/Cody.

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A Closed Letter to Myself About Thievery, Heckling and Rape Jokes - Patton Oswalt

This is a very articulate write-up from the comedian who's trying to get a couple of truths across.

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Paleo Burger to Help Out Lifelong AIDS Alliance!

Blue Moon's Paleo Burger

Dining Out for Life is this Thursday and Blue Moon Burgers has a paleo burger. AND they're donating 30% to the Lifelong AIDS Alliance! (via Cheryl C)

• Mini-Challenge #1 - PaleoRx
• Journal your food log here

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WOD for Max Week Wednesday 4/24

STRENGTH

establish within 20 minutes:
deadlift 5RM

CONDITIONING

as many reps as possible in 7 minutes:
wall ball, 20" to 10'/14# to 9'

Post results to whiteboard/comments.

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Element of Health: Food As Fuel - PaleoRx

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CARDIO!

Jeff P: NOT doing cardio

Who enjoyed yesterday's conditioning? Check out this week's Extracurricular CV work here.

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WOD for Tasty Tuesday 3/5

STRENGTH

front squat 3x10

CONDITIONING

40-30-20 reps for time:
kettlebell snatch
knees-to-elbows

Pick you poison (weight) for your kettlebell. You may break up the reps however you please. Post results to whiteboard.

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FOUNDATIONS1

SKILLS

farmer's walk, plank, squat, pushup, pullup

1st WOD

21-15-9 reps for time:
squat
pushup
pullup

Start and end your workout with a 200m run.

Post results to whiteboard. RSVP for class here.

---- The Terrible Tragedy of the Healthy Eater - Northwest Edible Life Was this you at any point? What kind of experiences shaped you to eat the way you do now? ----

Snatch Doubles

EDIT- I needed to add this video:

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WOD for Tuesday 1/8

STRENGTH

snatch 12x2

Take your time to assess your strengths & weaknesses in the snatch. Utilize whatever skill work you need during your rests, or better yet, replace a set or two with that movement.

CONDITIONING

"The 540"

for time:
50 OH bumper lunges, 20/15kg
40 pullups
30 thrusters, 40/30kg
20 burpees
10 cleans, 61/45kg

Post time to whiteboard.

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Sweep It Back - Spencer Arnold

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Roo's 712 Jerks

Marissa Luchau of the new West Seattle affiliate Morgan Junction CrossFit recently broke a world record in Long Cycle Jerk.

One Hour Long Cycle - October 20, 2012 / Seattle from Punch Drunk

On October 20th she set a new world record with 712 jerks.

• 600 Kettlebell Jerks - CrossFit Community
• Break Records - Morgan Junction CrossFit
• http://morganjunctioncrossfit.com/2012/10/21/5245/

Congrats Roo!

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WOD

mobility work

then

for 25 minutes:
6 kettlebell jerks, 24/16kg
100m suitcase walk

There is no specific load for the suitcase walk. Go as heavy as good posture will allow.

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ATTN #OccupyStrength Athletes: This Saturday is THE DAY.

• Have a plan: have your warmups and opening lifts planned!
• Get some rest: doesn't mean you can't work out, but don't use the same intensity you usually go. This also means sleep well! (Thursday night AND Friday night)
• Hydrate: duh!
• Mobilize: You have to prep the body. Restorative motions, stretching, and SMR are all recommended.
• Prep your gear: Bring your lifting shoes, your CrossFit shoes, your FCF shirt, clothes to keep you warm, "hydration vessel", knee sleeves, your lucky/favorite socks, etc. I'll bring chalk and athletic tape
• Nutrition: bring food!

Blair came up with this nifty warmup table where you can plug in your numbers and it generates magic:

Email her if you've got questions! bcs@foundationcrossfit.com

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