Post WOD Nutrition

The new schedule is upon us! Our new Foundations Class will be starting tomorrow, which means a change in class times.

Please make sure you RSVP for class.

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WOD

front squat 12 x 2

then

4 rounds for time:

10 knees-to-elbows

15 ab-mat situps

compare to 11NOV2011. Post load and time to whiteboard!

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Primal Pacs Jerky - the best!

We all know the importance of eating post-workout, especially since we workout pretty hard. Check out what's going on with our current nutrition challenge.

Post WOD Nutrition - Eat Better to Live Better

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Moonboots: Certified

Congrats to Moonboots for getting his Level 1 cert this weekend at Rainier CrossFit.

click to enlarge

Anyone else spot the other Foundation CrossFit shirt?!

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WOD

establish within 20 minutes:
front squat 1RM

then

30-20-10 reps for time:
box jump
slam ball

Begin each round with a 400m run. 12:00 time limit. Post results to whiteboard!

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Anyone down for a Freestyle Connection/Gymnastics WOD seminar this June?

Carl, Tony, AB, Kelly, AW, Andrew V

• Carl Paoli @ Kitsap CrossFit (Poulsbo, WA)
• Sunday, June 17th at 9am
• 8-hour seminar for $250

More info and registration link here.

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A Hundred and Twenty-Six

"Mark Beast"

How many burpees did you complete in CGO 12.1?

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WOD

squat clean 1RM

front squat 1RM

then

15-12-9 reps for time:
chest-to-bar pullups
handstand pushups

*Start each round with a 100m run. If you cannot perform a hspu, modify to a dive-bomber pushup. Post results to comments!

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Games Athletes Update - Foundation Athletics

All participating CGO athletes- please read the SLU blog!

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Relaxed? Ready?

Anyone play in the snow yesterday?

David H, Eric N, and Andy chillin'

Are you rested up for this week?

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WOD

front squat 5x5

then

3 rounds for time:
10 snatch-grip push press
40 box jumps

Post weights used and time to comments!

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New CrossFit.com Map Feature

Did anyone else discover this badass feature CrossFit.com has?

http://map.crossfit.com/

All of the CF Affiliates of the world listed on a googlemap!

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WOD

power clean 3RM x 5 sets

then

using 80% of your 3RM power clean:
tabata front squats

Post barbell loads and tabata score to comments!

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So we're back to posting the WOD at the end of the day. Did anyone notice how we posted earlier last week?

Which do you prefer?

Discuss.

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CFT Highlights!

We didn't run the rules strictly (allowed some heel lifts, lack of shoes, not re-racking, etc...), but we saw a bunch of personal records!

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WOD

front squat 5RM

then

as many rounds as possible in 8 minutes:
20 knees-to-elbows
10 kipping handstand pushups

Post results to comments!

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The CrossFit Total held yesterday saw numerous personal records. Athletes were tested- could they manage the weights projected by the numbers they use in training? Faults in performance were magnified under the eye of the 1-rep max. This was a great thing though- every athlete had new goals to shoot for and a new confidence about how hot dang beastly they really are. Fantastic work y'all.

The next CFT is this Saturday at 1:30pm. You must directly RSVP with Andrew via email or in person. If you do RSVP you will not lift. It will also help to have knowledge of your best lifts.

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Paleo Rx tees

Jeff T. rocking his Paleo Rx shirt- have you picked up yours yet?

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 WOD

front squat 3-3-3-3-3

compare to 20JAN2011.

Post results to comments!

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Have you read this yet? (Especially our athletes doing the Rock & Roll Marathon this weekend)

Brian McKenzie, founder of CrossFit Endurance graces the cover of Competitor Magazine.

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Front or Back

What's your preference?

The front squat or the back squat?

Why?

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WOD

front squat 3-3-3

then

"JACKIE"
for time:
1000m row
50 thrusters, 20kg
30 pullups

today's results. compare to 01OCT2010.

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Rogue Fitness sponsored athlete Kendrick Farris front squats 225kg: