FCF/SLU Cyber Monday Sale

In tradition with the shopping season, it's time to treat yo self to some new Foundation CrossFit/Foundation Athletics/CrossFit SLU gear! For Monday only, we will be offering a 20% discount on ALL apparel and accessories! To ease the process, we're only going to do this via email between 12:01am and 11:59pm on Monday, November 26.

What's available?

• Zip Hoodies
• Thermals
• Tank Tops
• T-Shirts
• Theracanes
• Lacrosse Balls
• Athletic Tape
• Buddy Lee Aero Speed Jump Rope
• Buddy Lee Jump Master Jump Rope
• Speed Jump Ropes
• Cable Jump Ropes

Email us your requests to shop@foundationcrossfit.com or shop@crossfitslu.com. Accounts will be charged for in-stock items. If we're out, we're out (and of course you won't be charged). We'll let you know when it's ready for pickup during the week!

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WOD

A.
press 5x3

B.
pendlay row 3x8

C.
"LEE.T"
12-9-6-9-12 reps for time:
hang clean, 50/35kg
dip
kb swing, 24/16kg
pullup

birthday boy: Lee T

Post press weight and time to whiteboard.

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Please send all billing requests for December in by 11:59pm Tuesday night. All requests posted Wednesday midnight and on will be for January adjustments. Thanks!

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Colin: 400 WODs

What an efficient journal. What an awesome achievement. We're starting something special for benchmarks like these.

How many workouts have you done at FCF?

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WOD

establish within 20 minutes:
floor press 3RM

then

3-2-1 minutes for max reps:
double under
situps

Post results to whiteboard!

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Nike's Dimpled Tracksuits Could Help Athletes Shatter World Records at This Summer's Olympics - Gizmodo

Will you be watching this summer's Olympics with a newfound respect for sports like weightlifting, gymnastics (still rings), and the Omnium (cycling)?

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Also: Arena Proposal is Game-Changer That Makes Seattle Truly Major League - Seattle Times

Just when Shawn Kemp and Jason Reid do an in-store signing of Sonicsgate today at the downtown Costco, this news comes. Hope is back. Don't let us down, Chris.

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Look at our new merch!

For your holiday gift giving (or gift getting!) pleasure:

Click to embiggen!

Vintage Green Zip Hoody - $50

Dark Heather Grey Zip Hoody - $50

Grey Thermal - $25 

Plum Tee (Adult cut shown. Ladies cut available) - $20 

Vintage Green tee (Adult cut only.) - $20

Get yours!

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WOD

a. deadlift 5x5

b. "bottom's up" kettlebell presses

How'd you go about your five sets? Set any new personal records? How much more different is the "bottom's up" position than what you're used to?

Post load and experiences to comments!

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It's the last push to get Concept 2 to raise $30,000 for charity. We want thank our team for all of the hard work put forth during this challenge. Come see Andrew or Tony this week for your free pair of tickets (and popcorn) to see The Girl With the Dragon Tattoo at The Cinerama downtown, as well as a 2-for-1 admission ticket to Banya 5!

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New Merch Coming Soon!

We're now taking pre-orders for the new merchandise rolling in for both gyms.

Click to enlarge!

Heather Grey - Baby Thermal Long Sleeve. $25

Heather Plum - 50/50 Blend (Polyester/Cotton) Short Sleeve. $20

Heather Plum - 50/50 Blend (Polyester/Cotton) Short Sleeve. $20

Heather Vintage Green - 50/50 Blend (Polyester/Cotton) Short Sleeve. $20

Tri-Vintage Green Zip-Up Tri-Blend Hoodies are on their way too!

Inquire and pre-order here: info@foundationcrossfit.com

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WOD

3 individually-timed rounds of:
50 calories
12 front squats, BW
21 box jumps, 24/20"

The calories must be done on a rower or airdyne. No rack usage permitted for the front squats. Post times to comments!

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Kinect Helps High School Duo Win $100,000 National Science Prize - Kotaku via Siemens

I want to hire these kids to help develop our running analysis videos for our next Running Program, not to mention it'll give us a reason to purchase an XBOX360 for both gyms!

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Sad BEFORE pictures due tomorrow!

Have you taken yours yet?

a sad, sad man

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WOD

"FIGHT GONE BAD"

3 rounds for max reps. 1-minute stations of

• wall ball shots, 20/14#
• sumo-deadlift high-pull, 32/24kg
• box jump, 20/18"
• push press, 35/25kg
• row (calories)
• rest

compare to 23FEB2011.

Post results and methods of badassery to comments!

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Anyone run hot when they sleep? Always looking for the cool spot in your bed?

SHEEX Luxury Performance Bed Sheets



Think about your favorite piece of active wear (Under Armour, Luon, etc). Now think about having a bed covered entirely by it. Prices start at $200/set.

Pros? Cons? Worth it?

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What an awesome track

The Unhappiest Track Team - Gizmodo

HOW AWESOME WOULD THIS BE?! (Our 400m run is kind of there anyway.)

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WOD

In Teams!

max calories in 20 min:

row (cal)

one person rows while the other runs the 470m block.

if three people/team- one holds a plank, one rows, one runs.

if four people/team- one holds a plank, one rows, one runs, one holds a double kettlebell rack (24/12kg)

if it's dark and it's sleeting outside, one person rows while the other person does a butt ton of single skips with a jumprope.

results here.

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Shape-Ups Blamed For Hip Fracture

"Friends don't let friends wear Shape-Ups."

Wednesday Means New Merch!

We will be running as many classes as feasible for our trainers this holiday season. The classes are listed on our RSVP calendar, so be sure to check in. This also means we will be accepting holiday gifts for your favorite trainers and your favorite gym... wink wink, nudge nudge!

Just in time for you last-minute shoppers!



Click to enlarge:

Indigo (adult S, M, L, XL)

Indigo (ladies S, M, L, XL)

Forest Green (adult S, M, L, XL)

Forest Green (ladies S, M, L, XL) 

 Cranberry Zip Hoodie (adult XS, S, M, L, XL)

Zinc Zip Hoodie (adult XS, S, M, L, XL)

Shirts are $20. Zip hoodies go for $50. Cash, card, check, or we can credit your account.

Get yours today!

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WOD

"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps

compare to 21JUN2010 or 12MAR2010.

RSVP for class here.

This can be a very short WOD. Push yourself 110% through this. Earn your time.

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How many double unders can you do in 2 minutes?

Wishlist: CrossFit gear

Tis the holiday season! The other day we talked about the discount you can get from The Shoe Mart. Let's chat about other things we can utilize within CrossFit:

DISCLAIMER:
By NO means are we telling you that having all this gear will make you a better athlete. We're NOT saying go out and buy all of these things or you'll suck. You've become a better athlete because of your dedication to fitness (and because you have the best trainers in the world). We just want to share some apparel ideas with you since the holidays are approaching.

BTW your trainers like gift cards and coffee (;

Building Your Own Home Gym
The CrossFit culture started out NOT in big warehouse spaces, but in garages (ourselves included). You won't always be able to make it in the gym, but you should have a contingency plan for your fitness.

• gymnastics rings. You can set these up over anything. Rogue makes a an excellent doorway setup.
• Our gym uses the following: Rogue, Xtreme Rings, AgainFaster, EXF
• a jump rope. Any jump rope. Cool ones here, here and here.
• a kettlebell. 16kg for gents, 12kg for ladies. Unless you're J. Evans, in which case you'll need two 32kg kbs. You can hopefully find one at a Play It Again Sports near you.
• rubber bands aka jump/stretch bands. You've learned how to mobilize at the gym and by watching all the videos on Mobility WOD. I recommend blue bands (small)

Community Supported Agriculture (CSA)
Get away from tedious shopping and stop wasting food! Most CSAs will allow you see what you'll be receiving and substitute your foods as necessary. I'm posting a few, but there are plenty around Seattle.

• Full Circle Farm
• Local Roots Farm
• Tiny's Organic

Save some cash for cow. Tami has a rancher friend who's going to have a cow ready for the new year. Sign up for some steak at the gym!

Here are some other resources for some gear we recommend you look into:

• Weightlifting Shoes
• Adidas (Iron Work III, AdiStar, Power Perfect II)
• Rogue Fitness (Rogue Do-Wins, The Rippetoe Boot, Nike Romaleos)
• Again Faster (AF Talons, Pendlay Do-Wins, VS Athletics, Ristos)
• Nike Romaleo
• A bunch of other options and reviews of many listed above
• CrossFit Apparel
• Us! (Duh- represent your gym! New apparel coming very soon)
• LifeAsRx
• CrossFit.com
• Rogue Fitness
• Again Faster Equipment
• Us again!
• Books!
• We've recommended a bunch here.
• Lululemon Athletica
• Men: Smash pant/Letterman pant, Pacific Beach Hoodie
• Ladies: everything.
• MEMBERSHIP at the gym. Get one for a loved one (remember we have a domestic partner discount!)

Yup.

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WOD

"ISABEL"

for time:

30 snatches, 60/44kg

compare to 18OCT2010.

and/or

"GRACE"

for time:

30 clean & jerks, 60/44kg

compare to 06AUG2010.

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Another reason heavy consideration of what type of shoes are important in our type of training:

Shoes - I Am UnScared

Shoppers Unite!

Screw Black Friday!

We are pleased to announce that we have hooked up a 10% coupon for all your CrossFit Christmas needs! We have teamed up with TheShoeMart to get you all your favorite shoes and apparel:

• Inov-8 (f-lites like the 195, 220 and 230 are CrossFit favorites)
• Vibram Five Fingers (KSO)
• SKINS compression gear
• Brooks (Green Silence)

Click the picture below to support your gym and you'll get the discount as well!

Get ready to shop... 3-2-1-GO!

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WOD

"FILTHY FIFTIES"

50 reps each for time:

box jump, 24/20"

jumping pullup

kettlebell swing, 16/12kg

walking lunge

knees-to-elbows

push press, 20/15kg

back extension

wall ball, 20/14#

burpees

double unders

compare to 08SEP2010.

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AT HOME WOD

use this tabata timer

for max reps:
bottom-to-bottom tabata squats
rest 1 minute
top-to-top tabata pushups
rest 1
tabata situps

During the rest period of the tabata situps you must hold the hollow body position. Anytime you break/drop out of the position you will owe 10 burpees post workout.

EVERY REP COUNTS! Work the best you can and post results to comments!

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This past weekend was our first 9am Saturday class. Now we have a 9am class Monday through Saturday.

and Paolo made another dope video:

See you this Saturday if we don't get snowed in!

September Foundations Athletes!

This is your homework! Memorize our Dynamic Range of Motion movements. This is your warm-up when you get in on Friday:


Foundation CrossFit: Dynamic Movements from ABueno on Vimeo.

Also, are you using our brand new RSVP system? Let me know if you need a login created.

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"FILTHY FIFTIES"
50 reps for each exercise, for time:
box jump, 24/20"
jumping pullup
kettlebell swing, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extension
wall ball, 20/14#
burpees
double unders

compare to 01APR2010.

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It's getting cold- do you have some FCF gear to keep you warm?!

in the office

$20 American Apparel tee-shirts (adult and classic girl in Army, Eggplant, Asphalt and Teal), $50 American Apparel pullover hoodies (in Asphalt). If you want one sent let us know!

Taking preorders now!

We're now taking pre-orders for new merchandise!

We have decided on a new slogan in addition to our current "It Hurts So Good" - "The Finest 20 Minutes of Your Day!" It would be great to have you represent YOUR gym with this fresh logo, especially with the Grand Opening creeping up. If you are interested in ordering a new t-shirt or hoodie, we are taking pre-orders throughout the week until next Tuesday, Jan 19th.

Check out the apparel and info here:

• Adult T-Shirt
• Women's Crew Neck T-shirt
• Adult Sweatshirt (Pullover hoodie)

By prepaying you will be able to customize your shirt/hoodie. We will need your size, color, and preferred slogan (one on each item).

• "It Hurts So Good"
• "The Finest 20 Minutes of Your Day"

Brand new, comfortable t-shirts:  $20
Warm, soft hoodies:  $40
Representing your hard work and wearing something you're proud of:  Priceless.

;)

Send your preorder information to sheena@foundationcrossfit.com, or find me at the gym!

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WOD

"PUKIE BREWSTER"

for time:
150 burpees

Chest to ground then a 6" jump beyond your highest standing reach.

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AOD

"Shoes, Sitting and Lower Body Dysfunctions"

Shoes and sitting. Two things that are ubiquitous in modern society.

There has been recent media sensationalization of the detrimental effects of shoes. However, there has not been a lot on sitting other than upper body postural issues. Do these two things really have that much of an impact on our lives? Or is it just athletes?

Unfortunately, most information out right now does not look specifically at the effects that injuries have on the body as a system. Rather, most of the solutions to problems tend to focus on only reducing the pain or alleviating the problem at one joint specifically.

Read the rest by clicking the link above.

CF T-shirts

CrossFit t-shirts are badges of honor. There's even a CrossFit Journal article about it:

...

My quest for real fitness eventually led me to the CrossFit main site, and as my journey progressed, I was given my first affiliate shirt. That's right, the mythical GSX shirt with Melissa Byers on the back doing a pull-up in a mini-skirt, with "Got Pull-Up?" on the front. Straight to the deep end.

I loved that shirt and felt like I earned it with blood, sweat and tears. You couldn’t buy it. No way, dude. You had to fight for it or know someone. How cool is that?

I quickly found that wearing the shirt would encourage people to ask me about it. Here was my chance to spread some love for CrossFit and tell how it can lead you from sickness to wellness to fitness. I was a disciple spreading the word of functional fitness on my back.

You can all relate. Ever see a stranger at a coffee shop or an airport wearing an affiliate shirt? That person probably wasn’t a stranger for long. The ice was broken instantly: “Know my story without hearing a word. See it in my eyes and on my back—we’re of the same tribe.”

...

Click the link above to read the rest. [Sidebar: YOU BETTER HAVE A CFJ SUBSCRIPTION BY NOW!]

I feel almost the same way about t-shirts. They make me feel like I'm embedded deeper in the community.

When traveling, if a CrossFitter brings a t-shirt from their affiliate to a place their visiting, they can usually use that shirt as the drop-in fee. And a number of affiliates prefer t-shirts to $20. I know we do.

JT came to visit from CrossFit Boston and brought a tee to add to the gym's collection. He's worked out with us before and is about to start up an affiliate of his own, CrossFit Fenway. Good luck on your new venture and we'll see you on the mainsite!

If you don't already own one, we still have black American Apparel t-shirts available (S-XL) for $20. We will also be ordering long sleeves and/or sweatshirts soon too! This weather demands it.

Announcing our first Group Intensive Class!

Our first Group Intensive Class is tomorrow, Saturday Nov 14 at 11am! We will focus on the Olympic lifts (clean & jerk, snatch). Usually, these special learning clinics are reserved for 3x/wk and Unlimited members, but tomorrow it's FREE for all members. Want to join in on the fun? RSVP with Andrew by or send an email to andrew@foundationcrossfit.com.

Do you have your Olympic lifts down? Which lift is your favorite? Which modality (barbell, dumbbell, kettlebell, med ball) do you like using the most? Our special Group Intensive classes will be held monthly, and we will cover all those modalities and more!