Just Swangin'

Join our annual PaleoRx challenge here!

Agnes

---- Upcoming Events:

• Run Club - Wednesday 4/23 at FCF. 7:30pm. Open to members and non-members.
• PaleoRx 2014 Nutrition Challenge Begins - Monday 4/28. More details here.

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WOD for Skill Week Tuesday 4/22

STRENGTH

deadlift 5x3

CONDITIONING

100 heavy kettlebell swings for time. every minute on the minute do 5 burpees.

Post time to whiteboard/the Cody app.

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Visual Workouts by Neila Ray (via Josh M)

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TRAVEL WORKOUTS

BAM!

Travel workouts! … since some of you have left for the holidays already. (Right click to save)

I highly suggest finding a track nearby and doing

4 rounds for time:
400m run
50 squats

Classic travel workout.

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• Thursday 11/28 - We're closed for Thanksgiving!
• Friday 11/29 - Running a Saturday schedule: 9am, 10am, and 11am classes ONLY!
• There may or may not be a super secret workout over the holiday break. Stay tuned.

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WOD for Thanksgiving Week Tuesday 11/26

STRENGTH

for 10 minutes:
30-second handstand
30-second rest

CONDITIONING

21-15-9 reps for time:
hang power clean, 45/30kg
pullups

* SupeRx verison is:

for time:
21 hang power cleans, 61/45kg
7 muscle-ups
15 hang power cleans, 61/45kg
5 muscle-ups
9 hang power cleans, 61/45kg
3 muscle-ups

Post results to whiteboard/comments/Cody.

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"Snowmaggedon"

Calm down Seattle- it's not that bad.

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WOD

Cretus Ex Duellum 2012 - Mixed Pairs WOD #5

in 10 minutes:
150 partner wall ball shots, 14#
then
max "high-five burpees" in the remaining time.

Dropped balls result in a 1-rep deduction. Score = number of "high-five burpees". Post yours to comments!

Remember that Cretus Ex Duellum is this weekend at Local's Gym in Lynnwood on both Saturday and Sunday.

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AT-HOME WOD

for time:
100 squats
100 pushups
100 squats
100 situps
100 squats

then finish off with 3-5 rounds of:
max hollow
max arch hold

Post results to comments!

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Jessica Alba's Post-Baby Workout: Burpees! - People

Back to old form after having a baby... sounds like burpees.

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Warrior Dash 2011

The next Warrior Dash is on it's way Saturday July 16th, 2011 in North Bend, WA. This is a LOT closer (Meadowbrook Farms, WA) than it was last year, but we're sure it'll be just as fun. A metric butt-ton of you signed up on the whiteboard and here's your chance to participate.

Some of the 2010 FCF Warriors

I expect a bigger FCF crew this year, so make sure you clear your calendar!

Register for the 1pm heat here. $40 if you do it by midnight 12/31/10. The price goes $50+ after.

(Try using WDActive2011 for a $5 discount! No guarantees on how long this coupon will last!)

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WOD

"THE CHIEF"

max rounds in 3 minutes:
3 power cleans, 60/44kg
6 pushups
9 squats

1 min rest

5 cycles for max rounds

Your score equals the rounds completed for each of the 5 cycles.

From the CrossFit.com:

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

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AT-HOME WOD

7 rounds for time:
10 odd-object cleans
10 burpees

Here are some ideas:

• heavy backpack
• bucket (of stuff)
• box (of stuff)
• file box
• expensive ceramic vase
• tv
• computer monitor
• 2nd born child (if you have any)

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Another Save the Date:

FCF HOLIDAY PARTY
Saturday, January 8th, 2011
1200pm til everyone leaves
@ Foundation CrossFit
1422 11th Ave

Halloween Party

We're going to celebrate living life with a BBQ potluck. As per usual, bring something to share! We'll have a signup board to see what folks are bringing. We'll also have a White Elephant Gift Exchange, perfect for re-wrapping gifts ($20 limit).

What say you?

Merry Christmas

Happy holidays to you and yours from your crew at Foundation CrossFit!

Thanks for everything guys. Without you our dream jobs wouldn't be possible. Stay awesome.

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AT-HOME WOD



Check out the other home workouts here.

Thursday BRRsday

Are you someone on the fence or someone looking for a gym?

To some of our current athletes: did you join after doing your research last December? What was the thing that finally pushed you over to come in for your orientation? Does our internet presence have an effect on that? Or was it a referral from a family member, friend or coworker?

Each December Everybody Searches For the Same Thing: Gyms - Gizmodo

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WOD

"JOSH"
for time:
21 overhead squats, 44/30kg
42 pullups
15 overhead squats, 44/30kg
30 pullups
9 overhead squats, 44/30kg
18 pullups

compare to 03SEP2010.

RSVP for class here.

Pay attention to your wrists in the overhead squat. Do they ache post-WOD? If yes, what are you doing (or NOT doing) that's causing your predicament?

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and back by popular demand...

AT-HOME WOD

15-12-10 reps for quality.



Rest as much as needed in between sets.

then

Using a running clock:
3 minutes hollow body

Every time you break to rest, immediately perform 5 burpees.

GWOD

Remember Carl Paoli of San Francisco CrossFit? He mentioned that he was starting a project similar to the Mobility WOD was going to call it Gymnastics WOD. Gnarly!

From their FAQ:

What is Gymnastics WOD?

Gymnastics WOD is a daily workout based on gymnastics strength & conditioning and gymnastics skill development.

We believe that all performanced based fitness and athletic programs should have a strong foundation in gymnastics. Gymnastics demand athletes to be highly technical, and by training with the proper mechanics in gymnastics athletes are able to work at peak performance for longer periods of time.

Gymnastics WOD is an excellent assistance program to building and maintaining healthy, powerful athletes of any level, sport or discipline.  We believe that the skill transfer from gymnastics to running, weightlifting, and all sports is key to an athlete's success, and Gymnastics WOD is here to help you train, learn, and apply this knowledge.

Why should I use Gymnastics WOD in my training?

Gymnasts are known to be extremely well rounded athletes and incredibly coachable athletes because of their awareness of their own bodies, mechanics, and capabilities.  If you are serious about your performance, you should strive to incorporate gymnastics into your programming.  Gymnastics WOD is here to help you understand what gymnastics is, how it can be applied progressively to your program, and focus on the skill transfer to other sports.

We are confident that you will excel in all your sports and movement related activities by staying consistent in incorporating gymnastics into your daily program, having a great attitude, and always chasing quality.

How do I start using the Gymnastics WOD?

Take a look at the workouts that are posted daily and go for it!  If you are not familiar with the rep scheme or movement, visit the rep scheme descriptions and exercise library review the instructional videos and guide lines.

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WOD

5 rounds for time:
400m run
25 burpees
50 situps

Make sure you land with your feet flat on your way up from the burpee.

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Didn't I post this already? YUP! The real question should be have you watched the video?

IsaGrace?

Here's a great quick video article from The CrossFit Journal. Click the picture or the link below to view it. You'll need a CFJ Subscription to view it.

The Burgener Warm-Up

Check out the free written version here.

REMINDER!

1. Scoop (Down & Up)
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Landing
5. Snatch Drop

All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).

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WOD

"ISABEL"

for time:
30 power snatches, 60/44kg

and/or

"GRACE"

for time:
30 power clean & jerks, 60/44kg

compare both to last Friday the 26NOV2010.

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And as promised... your AT HOME WOD!

measure out a distance of (about) 30'.

as many rounds as possible in 15 minutes:
broad jump, 30'
duck walk, 30'
10 pushups
20 situps
30 squats

Thursday

Mobilizing in random places!

Wherever you are right now- hit the chair stretch for two minutes RIGHT NOW!

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WOD

as many reps as possible in 2 minutes for each exercise:

• double unders
• kettlebell swings, 24/16kg
• clapping pushups
• handstand pushups
• clapping pushups
• kettlebell swings, 24/16kg
• double unders

There is a 1 minute rest after each exercise. Kettlebell swings are done Russian-style.

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My Fitness Program Can Beat Up Your Fitness Program - CrossFit Oahu

HAPPY THANKSGIVING

From the staff at Foundation CrossFit we would like to wish everyone a wonderful Thanksgiving.

Paleo Thanksgiving by Robb Wolf

Remember and appreciate all things... like food!

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AT HOME WOD:

do 100 reps of a bodyweight movement you're not good at!

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10 Things You Didn't Know About Turkey - Good.Is

Winter = Soup's on

It's cold. I just picked up a new Crock Pot. Time to share some soup & stew recipes!

CHICKEN CHILI SOUP from Everyday Paleo via Marg

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WOD

10 rounds:

30 second handstand

30 second rest

then

tabata frog stand (aka crow pose for all you yogis/yogista)

AT-HOME WOD

for max rounds:

tabata frog stands

Today's WOD is about spending time with your body weight on your hands. We do not do this nearly enough as we should which has left our upper bodies weak and fragile. Because we lack exposure to hand-balancing, we are more susceptible to injury when taking weight onto the fingers, hand, wrist, elbow, etc.

Let's change that.

The second half of the workout can (and should be!) be done at home at least once a week. Conditioning the wrists and hands is highly beneficial to 1.) avoid injury and 2.) become proficient in higher-level skill.

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Hint for tomorrow's WOD: It rhymes with "Nilthy Nifty"

Loren Cordain

Are you familiar with Dr. Loren Cordain?

• Part 2 here.
• Part 3 here.
• Part 4 here.
• Part 5 here.
• Part 6 here.
• Part 7 here.

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WOD

"Death By 10 Meters"

Run 10 meters on the minute. Every minute, add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

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Team Rogue!

Watch event 19 here: OHS/suicide/du [mov] [wmv]

Arrrrgh

Kathryn, Varsha and Lisa

Do you ever crack a smile in the middle of a workout? Or are you one of those hardcore types?

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WOD

"Death By Pullups"

Jessica

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... Continue as long as you are able.

Use as many sets each minute as needed.

The number of minutes completed is your score.

compare to 23MAR2010.

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BURPEE ABUSE... A CRIME WORTH NOTING - CrossFit One World (Union City, CA)

Little Annie Brewster

CONGRATULATIONS to the October Foundations for graduating!

Brandon of the 7am crew

some of the 10am-ers: Matthew, Sam, Ana, Cindy and Katie

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WOD

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

I was thinking that this was more or less of a "take it easy" kind of wod.

I'm thinking I was wrong.

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PARTY TONIGHT!

Toshi is bringing some kegs. Let's not get too crazy now.

HAPPY HALLOWEEN WEEKEND!

DU Challenge

After being inspired by the recent CrossFit Journal article CrossFit's Elite vs. Double Unders, Paolo and I decided right then and there to see where we stand... and this is our result:



We'll be posting up a video every week with a couple of guests everytime. We're calling out the staff at every affiliate! (Even you Tony)

How many can you do?!

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WOD

4 rounds for time:
400m run
50 squats

compare to 16JUL2010.

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Brian McKenzie of CrossFit Endurance x Carl Paoli of San Francisco CrossFit:



IamUnScared.com

Kaizen

Bex focusing

Kaizen - Wikipedia

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WOD

for time:
30 muscle ups

compare to 02FEB2010.

Let's work on the transition. Are you seeing how other movements and body positions we practice often come up in other difficult movements? What two positions do you see within the muscle up?

AW w/ hair

These "elite" skills are all a culmination of everything that you learn everyday that you CrossFit.

TEAM SAVAGELY EPIC- I mean, EPICALLY SAVAGE. No wait..

Our Endurance Program TEAM SAVAGE went out to The Miles For Midwives event last Saturday!

Good times had by all (including this guy), regardless of the weather!

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WOD

each for time:
1 mile run
rest exactly 3 minutes
1 mile run
rest exactly 2 minutes
1 mile run

Before/after running or any other activity with extensive lower leg usage should do

• the "Typewriter" with the roller
• the standing steel baton foot roll
• the "Sniper Stretch Thingy" for the VMO
• the "Thinking Man" soleus-meets-elbow
• barefoot walking post run
• the good ol' calf on a wall stretch

Doesn't the REAL Thinking Man look like he's using his elbow for some VMO action?!

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To our very dear Strength Program TEAM EPIC,

We are going to have people judge your deadlift setup tomorrow. Also, look forward to doing this:

Robyn: high & mighty

AFTER some heavy deadlifts and burpees. Maybe we'll throw in some one-legged double unders too!

And CFT2 on Saturday!

The Call of CTHULHU

Cthulhu preparing for some double-ball SMR action.

If you'd like to learn more about self-myofacial release and how it can make you a better and more mobile athlete, check out the details of the upcoming seminar/certification we're holding 12/4 & 12/5!

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WOD

back squat 5-5-5

compare to 14SEP2010.

then

as far as you can get in 10 minutes:
"21"
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
...
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

compare and contrast to 08JUN2010.

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AOD

Why CrossFit Ruined My Life
by CrossFit Verve

Why CrossFit Ruined My Life:
Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain.  I was always active, always “healthy”.  I was a vegetarian for 16 years, because it was “healthy”.  I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle.  Then I found CrossFit and my life will never be the same....

Because of CrossFit, I will never eat Mung for dinner again (unless it's a cheat meal).  Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low.  I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same.  When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed.  Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.
Because of CrossFit, I will never be alone.  There will always be friends I should spend time with, athletes I need train and new people I want to get to know. 

Because of CrossFit, I may look amazing naked, however,damned if I can fit into normal girl clothes.  Put me in yoga pants and I’ll knock your socks off.  Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated.  My wardrobe will forever consist of 90% t’shirts.

Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired.  CrossFit.com will be the first site I look at every morning and the last before bed.  Why am I mesmerized by people working out.  Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky.  They will forever remain rough and coarse.  They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again.  They will always be joined as one, interlocked in an intimate marriage of understanding.  I have no excuses. 

Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)! 

Because of CrossFit, I will never be satisfied with my fitness.  There will always be something to achieve, something to try and something to “get better at”, nothing I can't do!

Has CrossFit ruined your life?

Well, has it?

Post Workout Nutrition

Sheena (post-"JACKIE")

There are a lot of different theories out there about post-workout nutrition, but there are some general things that just about all sources agree upon.

What you want:

• protein
• carbohydrates
• quickly

What you don't want:

• fat
• fiber
• sugar

Working out breaks down muscle tissue.  For a period of time after you workout, your muscles are starving for what they need to build that muscle back up.  Protein provides amino acids (building blocks for protein) for building muscle while carbohydrates restore glycogen (energy) to the muscles.  '

The trick is - you have to get these things ingested and digested quickly - within 30-45 minutes!  This is why many people resort to post workout shakes.  Because you are trying to digest quickly, you want to avoid things that slow down digestion like fat and fiber.

Here is a post workout meal recipe suggestion from a fellow CrossFitter's blog.  I tried them this week and they worked great!  Give it a try!

Ingredients:

1 Medium Sweet Potato (around 14oz worked for me)
15 Egg Whites
Cinnamon
 Sea Salt

Directions:

1. Peel and dice Sweet Potato into fairly small cubes
2. Put SP in a skillet sprayed w/ a little Pam (I usually use olive oil or coconut oil to grease my pans, but want to keep my PWO meal as low in fat as possible, hence the Pam)
3. Sprinkle w/ Cinnamon and Sea Salt to taste
4. Cover and cook about 5 minutes, stirring a few times (just long enough to soften the potatoes up a little - you don't want them "mushy")
5. Distribute SP Cubes evenly between 12 deep-ish muffin pan holes
6. Beat 15 egg whites together until they are a little frothy
7. Pour egg whites evenly over the SP cubes in the 12 muffin pan holes
8. Place in Oven at 350 and cook about 20 minutes
9. Pull out of oven and turn pan upside down onto cooling rack
10. Let cool completely before placing in fridge (If you don't let them cool completely, they'll get mushy and soggy)

Check out her complete post for more details.

For further information - check out this article from the Crossfit Journal (subscription required):

Optimized Post-Workout Nutrition for the CrossFit Athlete

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WOD

"MARY"

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols (alternating)
15 pullups

birthday pistols!

compare to 08JAN2010.

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To a select bunch of people: You know how I can tell you're not hydrated?!

Because your water bottles have been at the gym collecting dust!

Do you own any of these?

Or maybe you own a pair of these?

These shoes want to be loved.

We are doing a bunch of fall cleaning. You have until the end of the week to claim and take what's yours. After that, we're donating them!

Saturday Details

The gym will be closed tomorrow for Fight Gone Bad 5.

Come to Urban CrossFit to cheer on your gym mates!

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Today's WOD

"GI Jane"

for time:
100 burpee pullups

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http://lifehacker.com/5629498/top-10-exercise-and-fitness-tips-and-tools

Agree or disagree?