Upcoming FCFCFSLU Events

Upcoming Events for Foundation CrossFit and CrossFit SLU:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22 at CFSLU
• The Finale: CGO 14.5 - Saturday 3/29
• Saturday 4/5 - CrossFit Total at CFSLU. 9am to 12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar at CrossFit SLU
• Friday 5/16 - CrossFit Total at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at FCF. 9am to 11am.
• Saturday 5/24 - Running Time Trials at TBD. 12pm.
• Sunday 5/25 - VERSUS IV at FCF. 10am to 2pm.

More details will be published as these events creep closer!

CrossFit Total
Saturday, April 5th
9am to 12pm at Foundation CrossFit

At CrossFit SLU from 9am to 12pm you can come test your 1-rep maxes for the back squat, overhead press, and deadlift!

The 9am hour will deal with backsquats, 10am the press, and 11am the deadlift. This will not be held in the format of the original CFT (as it takes too long), but rather the #OccupyStrength format (as stated below) to make sure it's timely and a little more energetic.

We will group all athletes into similar height/strength groups, give you a rack with plenty of weight. You'll have a time limit for you and the entire squad to a.) load the barbells properly b.) judge each other c.) encourage each other d.) LIFT SOME HEAVY SHIT!

Let's RSVP here (unofficially) so I can get a general headcount. I will confirm with all actual participants

Feel free to invite your friends from other affiliates- $20 to drop in for the entire day OR they can buy a t-shirt/tank/hoodie if we have sizes.

CrossFit Total Nights
Friday, May 16th
5pm to 8pm at CrossFit SLU

Same as above, except this is the sexier night version starting with back squats at 5pm, then presses at 6pm, and finally deadlifts from 7pm till finish.

Maybe we'll grab beers somewhere after.

Weightlifting Total
Saturday, May 24th
9am to 11am at Foundation CrossFit

We will run a Weightlifting Total (1RM snatch + 1RM clean & jerk) from 9am until 11am.

Running Time Trials
Saturday, May 24th
12pm. Location TBD

We will meet at a proper track to get some immaculate times for 5k's and 400m sprints.

VERSUS IV: The Reckoning
Sunday, May 25th
10am to 2pm at Foundation CrossFit

Our in-house throw down between Foundation CrossFit vs CrossFit SLU. More details coming soon, otherwise REGISTER HERE.

Team (Hella) Buff Mudders

Our 2013 Tough Mudder Team

We had a ton of athletes run Tough Mudder Seattle this past weekend, with our team and not! Tons of fun. We're already ready for the next 4 hours of fun!

Also: a pair of athletes got married this week. More details and celebratory workout this week!

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Skills Week Monday 10/7

STRENGTH

back squat 3x5

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press
*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber.

Compare to Wednesday 02OCT2013. Post results to whiteboard/comments/Cody.
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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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Seattle Mariners Host CrossFit Night!

M's Game this Friday! 

Email info@crossfitslu.com by Wednesday 5pm if you want us to purchase discounted tickets for you!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Tuesday 9/23

GYMNASTICS

play with front lever for 10 minutes

CONDITIONING

50-40-30-20-10 reps for quality:
jumping lunges
double unders

Post results to whiteboard/comments/Cody.

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Cooking With Nick Massie: Kalua Pork - CrossFit Journal

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One Beer, One Book- Help out a great cause this Tuesday!

Join Room to Read Seattle at our upcoming Beers for Books event on Tuesday, September 24th from 7:00 - 10:00pm at King's Hardware in Ballard.

The concept is simple: buy one of our specialty drinks and a portion of the proceeds will be donated to Room to Read's Local Language Publishing Program -- producing treasured books for kids in places like Nepal, Cambodia, Laos and South Africa.

It may just be the easiest gift giving you've ever done - have a drink, give a book!

$1 from every King's Lemonade
$4 from every pint of Fremont Brewing Company beer
$13 from every pitcher of Fremont Brewing Company beer

Buy raffle tickets to win fun prizes $5 for one ticket; $20 for 5 tickets

Help us reach our goal of raising $1500 which will produce 1500 books in one night!

RSVP today on Facebook: www.facebook.com/events/548312748567866

OR

Eventbrite: www.beersforbooks-seattle.eventbrite.com

About Room to Read:
Room to Read seeks to transform the lives of millions of children in the developing world by focusing on literacy and gender equality in education. Working in collaboration with local communities, partner organizations and governments, we develop literacy skills and a habit of reading among primary school children and ensure girls have the skills and support needed to complete their secondary education.

The Seattle Chapter is an all-volunteer chapter that supports the mission and vision of Room to Read through fundraising activities and raising awareness about the organization. If you would like to volunteer and become involved in the Seattle Chapter, go to: www.roomtoread.org/seattle.

Thanks to Melissa K for the info!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Monday 9/23

STRENGTH

back squat 3x5

CONDITIONING

7 rounds for quality:
7 hang power cleans
14 dips

Post back squat load to whiteboard/comments/Cody.

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Guess Who We're Hosting in Oct?

Hint: you don't see him in person everyday.

Register for The Freestyle Connection Seminar on October 27th here at Foundation CrossFit.

More info at GymnasticsWOD.

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WOD for Champagne Friday 8/23

"TABATA THIS!"

• tabata squat
• tabata pullup
• tabata situp
• tabata pushup
• tabata row (cal)

Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 30MAR2012. Post results to whiteboard/comments/Cody.
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The Best Damn Push-ups Article, Period! - T-Nation

ARROW! Not "T"!

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Your Favorite Memory?

Seeing as we officially shut down FCF 3.0 as of last night, we've been a bit nostalgic.

one of FCF 3.0's last classes ever

What was one of your favorite memories in 1422 11th Ave? I'm not talking about your first pull-up or Rx'ed workout. I want to know about the friends you made, or the realization of what fitness can really be.

What was one thing that changed your life in our old spot? Let us know!

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WOD for Volume Week Monday 7/22

STRENGTH

back squat 3x10

CONDITIONING

5 rounds for time:
5 ground-to-overhead, 61/45kg
10 double kettlebell ground-to-overhead, 24/16kg

Post results to whiteboard/comments/Cody.

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FCF and CFSLU represented at the recent Ragnar Relay this past weekend!

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SAVE THE DATE! Field Day is coming

Sunday, July 14th:

We're looking at either TT Minor or Cascade Park.

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WOD for Wednesday 7/3

STRENGTH

press 5x3

CONDITIONING

5 rounds:
15 situp to straddle
max strict pullups
3 cast wall walks

Post results to whiteboard/comments/Cody.

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Since this Thursday is a holiday, THE CFSLU RUN CLUB will have a special 7pm Wednesday session at Denny Park to work on some speed drills!

---- Do Not Cross CrossFit - Inc.com (via Steven A) ----

Exciting Times

Colin's feeling good about this week's tests. Do you?

"LYNNE" tomorrow and "DIANE" Saturday.

Also: new facility is coming along soon. We're waiting on the deep clean before we you bring the equipment over!

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WOD for Thursday 6/13

In any order, you have three attempts to find:

• max unbroken ring dips
• max unbroken double unders
• max L-hang for time
• 500m row for time

Post results to whiteboard/comments/Cody.

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From Gina P:

My nonprofit Seattle Greendrinks Turns 10! Goodwill and Mayor McGinn will be judging the Thrift Shop costume contest, and Car2go and Lyft are throwing out free rides. $15 admission with beer, wine, ice cream, silent disco dance party, photobooth, live screen-printing, food art on live models, and other giveaways and shenanigans. Bring items to donate to Goodwill! 

It's this Friday!

Ticket's here: http://www.strangertickets.com/events/7706798/seattle-greendrinks-turns-10

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Master Sommelier Chris T!

Chris T received a very prestigious award yesterday: he became a Master Sommelier.

"In order to even sit for the master sommelier diploma exam, candidates must have first completed an introductory course and passed the certified and advanced sommelier exams. The master’s exam consists of three parts: an theory examination, a practical wine service examination, and a blind tasting of six wines. During the tasting, the candidate has 25 minutes to identify the vintage, grape variety(s), country, region and appellation of the wine. From 2003 to 2011, the pass rate for the exam has been as low as 3.5 percent and as high as 16 percent. Averaged out, fewer than 12 percent of candidates pass the exam." (via Seattle Met)

Read more:

• Sip Northwest
• Wine Business
• Eater Seattle
• Kirkland Patch

Congratulations Chris!

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WOD for Tasty Tuesday 5/28

"ISA-GRACE"

for time:
30 snatches, 60/45kg
30 clean & jerks, 60/45kg

OR

"ISABEL"

for time:
30 snatches, 60/45kg

Compare to 22MAR2013. Post results to whiteboard/comments/Cody.

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We have a handful of athletes performing this Saturday, June 1st. They'll be participating in the 2013 Freak Show Open Championship at Sam Benn Gym in Aberdeen. Come support!

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CGO 13.4 and This Week's Throwdown

The FCF/CFSLU Throwdown will be all day Saturday at Foundation CrossFit

If you're paying attention to the RSVP System, we have replaced all classes this Saturday (except FOUNDATIONS) with competition classes to count as the official scores for CGO 13.4.

Since it's a 7-minute workout, you'll be signing up for one of the three heats we'll run during the hour. Warmup will be on you, but something will be written on the whiteboard as usual.

I'd would still like you to attend class to watch the tempo and technique output and how that relates to the work being done. It'll be your time to prep your mobility for positioning, as well as setting a game plan.

See you Saturday!

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WOD for Thursday 3/28

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar
etc...

Post results to whiteboard. Compare here.

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Squatting Quad

Leslie in "squatting quad" position

We have decided to run this week's CGO 13.3 Throwdown at CrossFit SLU this Friday* from 4pm to 8pm. Because of this ALL EVENING CROSSFIT SLU CLASSES will be CGO 13.3. Depending on the length of the workout (details to be announced), we will run heats every 20 or 30 minutes. Regardless this looks like the best way to approach this so that everyone can plan their day (and not have to meet up so early to wait so long).

We will have the following heats (RSVP here):

A. 4:30
B. 5:00pm
C. 5:30pm
D. 6pm
E. 6:30pm
F. 7pm

If you have a preference, please indicate this on your RSVP. Also, keep in mind that with the uncertainty of the workout, none of these heat times are guaranteed.

We will have a trainer brief you on the workout, but warmup will still be your responsibility. We'll have some strategy on the blog, as well as some stuff on the whiteboard.

*Instead of the originally planned FCF at 7pm.

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WOD for Wednesday 3/20

STRENGTH

complete the following complex every minute on the minute for 10 minutes:
power snatch
hang snatch
2 overhead squats

CONDITIONING

5 rounds of:
20 kettlebell cross chops
14 kettlebell one-arm bent row
8 kettlebell bottom's up press

Post heaviest complex load to whiteboard.

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What Is Your Main Event - CrossFit Invictus

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Welcome to the CrossFit Games Open 2013.

Welcome to the CrossFit Games Open 2013.

Our teams will compete in an "Open Throwdown" every week. Here we will compete for your official score, which will be verified by us, and posted up on the leaderboards.

• CGO 13.1 - Friday 3/8, 7pm @ CrossFit SLU
• CGO 13.2 - Saturday 3/16, 12pm @ CrossFit SLU
• CGO 13.3 - Friday 3/22, 4-8pm @ CrossFit SLU
• CGO 13.4 - Saturday 3/30, 1:30pm @ Foundation CrossFit
• CGO 13.5 - Friday 4/5, 7pm @ CrossFit SLU.

Friday the 5th will be our End of the Open celebration party!

If you cannot make it to the Open Throwdowns, please contact me.

We're running it this way so that everyone can perform in a competition setting with proper judging by peers, as well as your normal training staff. You can become a judge here.

We highly recommend going through this course as it will not only allow you more opportunity, but you'll become a better athlete with a deeper understanding of what your trainers do on a daily basis.

Otherwise we're going to have a great time pushing ourselves to the limit, breaking personal records, and setting new expectations for ourselves.

Further reading:

• CrossFit Games - Foundation CrossFit team page
• CrossFit Games - CrossFit SLU team page
• GymnasticsWOD.com
• MobilityWOD.com
• Fitr.tv
• The Outlaw Way

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Frequently Asked Questions

* last updated Thurs 3/7 *

Why can't I do this when I want?

We need to have you judged properly and you'll thrive in a competition setting vs. the everyday gym-going experience. Scores need to be entered into the system by Sunday.

Will these Throwdowns count towards my membership frequency?

Nope, as these are out-of-class times.

Anymore questions? Ask away!

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Paramount Team Challenge Recap... and jerks.

We had a three teams compete in the Paramount Team Challenge this past Sunday in Shoreline:

• Wreckx-N-Effect: Mark-Anthony & AB (6th Place Firebreather)
• Team SASSYHIP: Sheena & Mika
• Swoll Children: Mario & Boudy

And of course we had some of our fam come up and support:

All while Cheryl was being a badass judge for the entire day:

Results here.

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WOD for Wednesday 2/20

STRENGTH

play with the back lever for 15 minutes

SKILLS

7 rounds for best quality:
200m run
7 jerks, any style

The goal is not to do these quickly, but as best as possible. This is your time to develop your footwork, both for POSE Method running and the push or split jerk.

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Rich Froning 2010 vs Rich Froning 2012 - The Rx Review

Amazing what you can accomplish in two years, regardless of level. I am currently tied with Rich in the CrossFit Open!!! You can be too- SIGN UP HERE. Paul Br just did!

click and embiggen!

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Mounting the Rings

via Foundation CrossFit on Youtube

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WOD for Thursday 2/7

STRENGTH

play with inverts and skin-the-cats for 15 minutes

CONDITIONING: PARTNER WORKOUT!

for time: 250 wall balls

Partner A will row 250m while Partner B does as many wall ball shots as possible. As soon as the 250m is rowed, the partners switch places. Continue until all 250 reps are completed. If an uneven number, Partner C will move next to the rower and hold an elevated plank. On rotation wall ball moves to plank, plank moves to rower, rower moves to wall ball. The number moves to 300

Compare to 14DEC2010. Post time to comments.

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Seattle Affiliate Week: Week 4 @ CrossFit SLU

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Thrustering

Throwdowns are so much fun. Having your gym fam there is even better.

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WOD for Champagne Friday 2/1

“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 23AUG2012. Post time to whiteboard.

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Beer, Wax, Competitive Exercise Party at CrossFit SLU this Saturday at 4pm.

Check this out to see what team WODs will go down.

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Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

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WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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MERRY CHRISTMAS

From all of us at Foundation CrossFit

here's hoping for snow to stay soon!

HAPPY HOLIDAYS to you and yours!

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WOD for Wednesday 12/26
STRENGTH
back squat 3x10
Establish a heavy 10-rep squat, three sets across.
CONDITIONING
3 rounds for max total reps: - pinch-grip plate deadlifts, 20/10kg - false-grip ring rows - kettlebell step-up, 16/12kg - bottoms up kettlebell clean, 16/12kg - hanging leg raise
You will work at each station for 40 seconds with a 20-second rest/rotation. Every rep counts.
Pinch-grip plate deadlifts involve four 5kg or four 2.5kg steel plates (a pair in each hand). Step-ups are done in double kettlebell rack and height should not allow your hip to break parallel. Hanging leg raises are strict.
Post score to whiteboard.
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What's up with New Years 2013? THIS IS WHAT'S UP WITH NEW YEARS:
FCF/CFSLU NEW YEARS PARTY!
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HBD Tony!

The man, the myth, the Tonytail

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WOD

bench 3x4

then

for time:
21 overhead squats, 61/45kg
42 knees-to-elbows
15 overhead squats, 61/45kg
30 knees-to-elbows
9 overhead squats, 61/45kg
18 knees-to-elbows

Treat the bench as your normal 3x5, but you'll replace your third rep with a 10 second hold. Post bench and time to whiteboard.

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Another reminder: Foundation Athletics' (home of CrossFit SLU) 1st Birthday Celebration 11/3

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This Sunday: BS + P + DL = CrossFit Total

The Strength Class finishes out their first cycle this weekend. We will be holding an 11am CrossFit Total (1RM back squat + 1RM press + 1RM deadlift) this Sunday the 2nd. We have spots available, regardless if you're in the program or not. Great time to test out and see how strong you've become.

Thomas M

Andre D

Corey V

Register for a spot here.

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