Happy Champagne Friday, M's Game, and Jo's Race!

KB, Julia, Anastasia, Nadia, and Shelly

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• Mariners Host CrossFit Night tonight!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Champagne Friday 9/27

PANIC BREATHING

This is a partner WOD. The team will perform a 500-100m row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity.

While one partner is rowing the other will be “resting”. The “rest” is completed with two kettlebells in the rack position. The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5-burpee penalty for every offense.

note time and move directly into


Another partner WOD similar to PANIC BREATHING. The team will now perform a running/plank combo. Alternating one after the other, partners will perform time trial runs: 5x100/5x100, 4x100/4x100, 3x100/3x100, 2x100/2x100, 1x100/1x100, while carrying medicine balls. Every run is to be performed at MAX intensity.

While one partner is running the other will be “resting”. The “rest” is completed in the plank position with a weight plate in contact with the glutes. The “resting” partner will only be on hands and feet with the butt no higher than head level at the beginning of their partner’s run and will safely unload the plate at the end of the row. Unracking of bumper plate, raising the glutes higher than the head, or any other part of the body other than the hands and feet before the end of the run results in a 5-burpee penalty for every offense.

At the end after calling time, "cash out" all penalty burpees. Post both times to whiteboard/comments/Cody.

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Jo will race the 2013 World Championship Road Race in Italy 2:15PM local time Saturday or 5:15AM in Seattle. She has transformed herself from a track rider last year at London to road rider again this year. The race is 140 kilomers (87 miles) and includes 5 circuits each with a tough 4.5 kilometer climb and a very steep 600 meter climb topping out at a 19% grade. That will be right around a 3.5 hr WOD in CrossFit language! Hat tip to Jeff P for letting us know!

3-time Kiwi Olympian and FCF Athlete Jo Kiesanowski took command of the 3-day stage race in the Colorado ski town of Steamboat Springs over Labor Day Weekend decisively winning the general classification. Photo by Larry Rosa.

Here is the course profile:

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FCF Media x CrossFit Advantage

FCF Media presents: CFHQ WOD demo for 120924, with our friends to the north CrossFit Advantage.



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STRENGTH

every minute on the minute for 8 minutes:
squat clean + 2 jerks

WOD

as many rounds as possible in 10 minutes:
400m run
10 push presses, 50/35kg

Post results to whiteboard.

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Bicyclists of a Feather Flock Together - Wall Street Journal

If you ride, which one are you?

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Swinging in the Sun

Ryan S aka Moonboots

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WOD

"EVA"

5 rounds for time:
800m run
30 kettlebell swings, 32/24kg
30 pullups

compare to 08JUN2012. Post time to whiteboard.

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Bye bye Velo Bike Shop. You were so close and so convenient and your free air was so sweet.

• Velo to Open in Downtown - Velo Bike Shop blog
• Velo Bike Shop Pedaling Downhill to New Venture Belltown Location - CHS
• 2000 Small Biz Profiles: Velo Bike Shop - The Seattle Times

The neighborhood will miss you.

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What a drag

The weighted tire, not Wayne.

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WOD

"JACK"

as many rounds as possible in 20 minutes:
10 push press, 52/38kg
10 kettlebell swing, 24/16kg
10 box jumps, 24/20"

compare to 25NOV2011. Post score to whiteboard.

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Lance Armstrong Doping Charges: USADA to Ban Cyclist For Life, Strip Him of 7 Tour de France Titles - Huffington Post (via Rex)

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Megan's First Climb, Jeff's Mullet

Look how high Megan went up! She completed her first legit rope climb! And so did Jill at CFSLU!

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WOD

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

compare to 30MAR2011.

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an aerodynamic haircut

25 Years ago this past Sunday our own Jeff P became the 3rd American ever to win a stage in the Tour de France (Jeff won the final stage on the Champs-Élysées).

Jeff was part of Team 7-Eleven:

Up front and center

He also loved throwing First Pitches and Hammer pants:

He's off to London to watch his wife Jo compete in the Olympics! Brian T. and Lee D. are also in London representing the gym!

Watch the 2012 Summer Games starting today!

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Looking for something to do this weekend? Colin is putting together a quick and easy obstacle run this Sunday at noon! DETAILS HERE.

FCF's Very Own Olympian

Jo in the Flying Lap – World Championships, Melbourne Australia

All,

I am very proud to announce Foundation CrossFit’s newest Olympian! Jo has been named to the 2012 New Zealand Olympic Team to compete in London this summer. New Zealand selected 5 women and 9 men to represent them in track cycling. This will be Jo’s 3rd Olympic competition but the first on the track. She competed in the road race in Athens and Beijing. After Beijing she made the decision to switch her focus to the track and the Omnium which is a brand new event for the London Games.

It is the Decathlon of cycling - 6 different events over two days lowest sum of all the placings wins. The events are:

1. Flying lap. Timed event, one rider at a time, one lap around the track with a rolling start.
2. Points race. 80 laps, all competitors on track at once, sprint every 10 laps for points 5,3,2,1. 20 points for lapping the field. Highest points total wins.
3. Elimination race. Also called the “Devil” which is short for “devil take the hindmost”. All riders on the track at once, every other lap the last rider across the line is removed until there is only one left – the winner. (Jo’s specialty)
4. 3,000 meter pursuit. Timed event. One rider on each side of track, ride 3,000 meters (12 laps) from a standing start for time.
5. Scratch race. 40 laps, all competitors on track at once, first one across the line wins.
6. 500 meter time trial. Timed event, one rider on each side of track, ride 500 meters from a standing start for time, lowest time wins.

Jo finished 7th in the Omnium at the 2012 World Championships a few weeks ago in Melbourne advancing a couple of places from last year’s 9th. After a slow start with a not so great flying lap she was in the position of playing catch up for the rest of the competition but she rode strong from that point on and even had PB in the very last event - the 500 meter Time Trial. She left some room for improvement so it will be exciting to see where she comes out this summer in London.


Jo will even be in Seattle training for a couple of weeks this month after 6 months abroad. Lifting and CrossFit will certainly be a part of that training so if you see her in there be sure to push her extra hard!

• Jo at Worlds
• Kiesanowski End Omnium On a High
• NZ Olympic Team Announced

84 days to go – need to make every single one count!


Cheers,


Jeff P.

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WOD

HAPPY STAR WARS DAY... May the Fourth Be With You!

"USE THE FORCE LUKE"

for time:

3 rounds of:
20 kettlebell swings, 24/16kg
20 burpees
  then
3 rounds of:
5 muscle-ups
25 box jumps, 24/20"
  then
100m kettlebell farmer's walk, 24/16kg
50 double unders
30 shoulder-to-overhead, 60/45kg
100m kettlebell farmer's walk, 24/16kg


Kettlebell swing should end perfectly vertical. Burpees will end when clapping mid-air with a perfectly vertical body. Muscle-ups must start with arms fully extended and end with a turnout on top. Box jump is Games' standard. Shoulder-to-overhead may be a press, push press, jerk, thruster, etc. Post times to whiteboard!

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Howard Shultz Gave Out $3.50 Starbucks Gift Cards: An Insider's Notes On the Shabby Death of The Seattle SuperSonics - Deadspin

additional reading/watching (especially if you haven't seen it before) for this weekend...

SONICSGATE: Requiem For a Team

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"The Champ Is Here"

From Jeff P:

Foundation has its newest National Champion as of today! 

Jo just captured the National Champion Omnium title in Invercargill on the South Island of New Zealand. This is one of the first big steps on the long road to securing the opportunity to represent New Zealand in her third Olympic games in London next summer. The omnium is a new track cycling event for the London Olympics and consists of six different events contested over a two day period – rider with the lowest points total from the sum of all their placings wins. It is the decathlon of cycling and the winner can claim the title of top cycling athlete. 

Jo took no chances and dominated the competition by winning 5 of the 6 individual events enroute to the title. She credits all of the squats and deadlifts, box jumps and burpees at Foundation with making her stronger than she has ever been. Burpees Rule!! She is ready to take this challenge on.

Thanks as always for all the great guidance and coaching. She is obsessed with Olympic lifts at the moment. I have to remind her once in a while she is an Olympic cyclist not an Olympic lifter but that hardly even slows her down.

The cool thing about this Championship for her was that except for just a few days before all the preparation was done on the road, on ergs and in the gym – very little on the track. She posted her second fastest times ever in each of the timed events – the flying lap, 3K pursuit and 500. She is pretty excited about where she will land with some more specific training if she is going that already. Thanks Foundation!

Check out these links!
http://www.voxy.co.nz/sport/gate-kiesanowski-lead-way-velodrome/5/104742 http://www.stuff.co.nz/sport/other-sports/5817780/Gates-and-Kiesanowski-win-at-omnium-champs

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WOD

for time:
run to the other gym (Foundation CrossFit / Foundation Athletics) and write your name on the whiteboard. Then run back.

Simple route from FCF to FA:
- 11th to Pike
- Pike to Boren
- Boren to Fairview
- Fairview to Harrison
- then reverse!

Fun route from FCF to FA:
- 11th to Pike
- Pike to Broadway
- Broadway to Denny
- Denny to Fairview
- Fairview to Harrison
- then reverse!

Post time to comments!

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Time to think about dressing up!

It's that time of the year to workout and be festive (see: eat and drink) ALL WHILE IN A COSTUME!

On Friday the 28th at 7:30 all those dressed up will do a special Hallow's Eve workout and at 8:30pm we'll eat and drink the night away (or until we kick everyone out!)

It's potluck-style (as always) so bring a dish to share. BYOB too!

 Also I'm pretty sure we'll have some mini-contests for prizes. Friends, family, and fellow CrossFitters: ALL GUESTS WELCOME!

facebook event page here.

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