Jerk Footwork

Register for our annual 4-week nutrition challenge here!

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Sarah split jerks
What does your footwork look like? Coach Mike Burgener has a diagram he likes to draw out. We like to simplify it with a half-way lunge with slight modifications to the feet positions.
The Outlaw Way came out with this video by SuperCleary recently:

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Upcoming Events:

• Run Club - TODAY at Foundation CrossFit. 7:30pm. Bring your reflective gear and/or running lights as it may get dark!
• Monday 4/28 - PaleoRx 2014 begins!

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WOD for Skills Week Wednesday 4/23

STRENGTH

push press 7x3. rest 90 seconds exactly between sets.

CONDITIONING

CrossFit Games 2012 - TRACK TRIPLET

3 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run

Games had a 13-minute cutoff. We'll have a 20-minute cutoff. Post time to whiteboard.

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Why is your footwork so important? Coach Bob Takano explains:

The 2 Fundamental Roles of Footwork in the Jerk - Breaking Muscle

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Yoga continues for free in August!

Adrianne and Jake

Remember, we will continue to offer yoga classes for free this month. This will become an add-on program at the cost of $50/month for Unlimited Yoga. For those who wish to drop in on select classes, the drop in pricing will be $20/class for non-FCF/SLU athletes, and $10/class for FCF/SLU athletes. We believe this strikes a good balance for a complementary mobility/flexibility program for less than half the cost of attending a yoga studio.

This week's yoga schedule for FCF:

• 10am Monday with Adrianne
• 2pm Tuesday with Adrianne
• 2pm & 6:30pm Thursday with Gaylin

Since we are still testing out the schedule, let us know what days & times you'd like to see!

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WOD for Monday 8/19 (It's volume week!)

STRENGTH

Backsquat 3x5

then

CONDITIONING

every minute on the minute for 15 minutes:
1 power clean
3 split jerks

Post jerk load to whiteboard/Cody.

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Jerk Grip Widths

Zeb

Have you ever played with a different jerk grip?

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WOD for Thursday 6/20

GYMNASTICS

play on the rings for 15 minutes

Try to hit the same sequences you hit on Tuesday with better positioning, deliberate transitioning, and the static holds.

CONDITIONING

CGO 11.3

as many reps as possible in 5 minutes:
1 squat clean, 70/50kg
1 jerk, 70/50kg

Compare to 02AUG2013. Post results to whiteboard/comments/Cody.

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Henry Cavill's Superman Workout - Men's Fitness
Weird, it's like you already know how to do this stuff...

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Down & Up

Karen B

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WOD for Wednesday 1/9

STRENGTH

The OKAYBRO Complex:

• power clean
• jerk dip squat
• jerk
• (high bar) back squat
• behind-the-neck jerk

Like yesterday, the goal is to get comfortable with the execution and flow of the movements. Going heavier is a bonus.

CONDITIONING

"PANIC BREATHING"

This is a partner WOD. The team will perform a 5-1 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 (24/16kg). 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.

This workout is courtesy Old Country Iron Club. Post time to whiteboard.

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• Diagnosing the Jerk, Part 1 - FuBarbell
• Diagnosing the Jerk, Part 2 - FuBarbell

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Drop!

Karen works on her split jerk as Paul and their two daughters watch.

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WOD for Monday 12/24

STRENGTH

every minute on the minute for 10 minutes:
1 clean pull
1 power clean
1 hang squat clean
2 front squats

rest 2 minutes, then

every 30 seconds for 5 minutes:
1 squat clean
2 jerks

CONDITIONING

as many rounds as possible in 8 minutes:
12 lunges
6 burpees
3 handstand pushups

Post results to whiteboard.

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The Split Jerk: Start to Finish, with Chad Vaughn - CFJ

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Max Week

Sheena C

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WOD

1.
establish within 15 minutes:
1RM jerk

2.
"ELIZABETH"
21-15-9 reps for time:
clean, 61/45kg
ring dips

Compare to 02NOV2012. Post results to whiteboard.

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Of Course Today is the Day to Talk About Gun Control - Gizmodo

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Roo's 712 Jerks

Marissa Luchau of the new West Seattle affiliate Morgan Junction CrossFit recently broke a world record in Long Cycle Jerk.

One Hour Long Cycle - October 20, 2012 / Seattle from Punch Drunk

On October 20th she set a new world record with 712 jerks.

• 600 Kettlebell Jerks - CrossFit Community
• Break Records - Morgan Junction CrossFit
• http://morganjunctioncrossfit.com/2012/10/21/5245/

Congrats Roo!

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WOD

mobility work

then

for 25 minutes:
6 kettlebell jerks, 24/16kg
100m suitcase walk

There is no specific load for the suitcase walk. Go as heavy as good posture will allow.

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ATTN #OccupyStrength Athletes: This Saturday is THE DAY.

• Have a plan: have your warmups and opening lifts planned!
• Get some rest: doesn't mean you can't work out, but don't use the same intensity you usually go. This also means sleep well! (Thursday night AND Friday night)
• Hydrate: duh!
• Mobilize: You have to prep the body. Restorative motions, stretching, and SMR are all recommended.
• Prep your gear: Bring your lifting shoes, your CrossFit shoes, your FCF shirt, clothes to keep you warm, "hydration vessel", knee sleeves, your lucky/favorite socks, etc. I'll bring chalk and athletic tape
• Nutrition: bring food!

Blair came up with this nifty warmup table where you can plug in your numbers and it generates magic:

Email her if you've got questions! bcs@foundationcrossfit.com

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FCF Closed This Saturday

Remember that FCF will be closed this weekend in celebration of CrossFit SLU's 1st Birthday! Come support your gym's little sibling and celebrate life!

It's a potluck, so bring something to share. We're going to have plenty to do!

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WOD

establish within 20 minutes:
split jerk 1RM

then

complete 100 turkish getups

There is no time/score element to the TGUs. Vary up the implements, styles, and loads and complete at least 100 reps. Post jerk to whiteboard.

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Turkish Get-Ups are amazing full-body movement requiring all of the physical skills (endurance, strength, flexibility, stamina, power, speed, agility, accuracy, balance, and coordination) to complete the task: stand up then lay down.

• Styles: general technique, bend/extend, bottoms-up, 
• Implements: dumbbell, kettlebell, barbell, medicine ball, sandbag, odd-object, person, etc.

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So Who Else Likes the AirDyne?

Tony & Mario do

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WOD

Shankle Complex

then

establish within 15 minutes:
push jerk 1RM

then

10-to-1 for time:
double kettlebell front lunge
double kettlebell swing
toes-through-rings

The kettlebells must be held in rack position during the lunge. KBS is Fluid-style. Post jerk and time to whiteboard.

Post results to comments!
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Free fall from space?! Yesterday Felix Baumgartner hit Mach 1.24 (833.9 mph) and became the first person to reach supersonic speed without traveling in a jet or a spacecraft after hopping out of a capsule that had reached an altitude of 128,100 feet above the Earth.

• Felix Baumgartner Completes Record-Setting Jump - Huffington Post
• www.redbullstratos.com

Amazing.

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Breathe!

Elias K going overhead

How do you measure out your jerk grip?

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WOD

split jerk 10x2
rest 45 seconds between sets

then

as many reps as possible in 4 minutes:
5 clapping pushups
3 handstand pushups
1 rope climb

rest 2 minutes

then

as many reps as possible in 4 minutes:
100m run
5 muscle-ups
10 burpees

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GymnasticsWOD.com - Check out the multiple progressions Carl uses for the HSPU, rope climb, muscle-up, and burpee.

What other sites do you check and learn from?

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Move heavy weights!

We like to define fitness as 'increased work capacity', or you're ability to move large loads long distances quickly.

Colin

What better way to develop fitness than to carry heavy things around the block? Or in Colin's case, carry heavy things while wrapped in something heavy.

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WOD

jerk 10x2

then

for 20 minutes:
1 rope climb
max handstand
max support on rings
10 sumo deadlifts

The second part, like Monday, is NOT for time, but for quality of form. Time to try freestanding handstands. Make the deadlift challenging, but manageable. You'll know when you've had enough.

Make time for mobility before the last CGO workout. Post jerk weights to comments!

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How are your ring skills developing? Feel like a gymnast yet?

Your Moment of Zen:

RIGHTEOUS.

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[Fix It!] Brian & Tita

Brian T.

 Tita

If you were to fix just one thing with each of them what would it be?

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WOD

jerk 12x2

then

for time:
120 double unders
60 kettlebell swings, 24/16kg
30 ring dips

Post weights used and time to comments!

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CrossFit Games Open Format Changes:

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Where are the rest of you?

The current Foundation CrossFit roster of registered 2012 CrossFit Games Athletes:

Question: WHERE ARE THE REST OF YOU?!

Register here: https://games.crossfit.com/mygames/login.php

or here: https://games.crossfit.com/mygames/login.php

or here: https://games.crossfit.com/mygames/login.php

ps
here: https://games.crossfit.com/mygames/login.php

Also: check out the new toy we have at Foundation Athletics!

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WOD

split jerk 10x2

then continuing on with the benchmarks ...

"HELEN"

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

compare to 14NOV2011. Swing is Hard-style. Post results to comments!

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You ask "Wait, what are the CrossFit Games?"

Look no further and WATCH THIS.

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More lunges?!

Arnie warming up with 70kg

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WOD

b2b tabata squats

then

max weighted lunge, 20/10m

Post tabata score and best load to comments!

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The Split, Power, and Squat Jerk: Evolution at Work - Iron Samurai

How do you usually jerk?

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The Foundation Athletics deets!

It's the moment you've all been waiting for!

@FoundationSLU located at 411 Fairview Ave N Alley, Seattle, WA 98109

The actual entrance is in the alley between Fairview Ave & Boren Ave and Republican St & Harrison St -- when searching for the location on an online map, it's best to omit the "Alley" portion of the address.

Good job to all the sleuths who found it when first announced.

Our tentative October schedule at South Lake Union:

click to enlarge!

Foundation Athletics membership prices:

• Unlimited: $205
• 3x/week: $165
• 2x/week: $135
• and for all current beloved FCF (Capitol Hill) members: $free.99 for the month of October*!

*Dual-facility prices will require an Unlimited FCF membership + an additional $50, and will be allowed on a limited basis. Please inquire.

All others with recent CrossFit experience can do our drop in rates:

• Single drop-in: $20
• Two classes: $35
• A week (7 consecutive days) $55

First group workout is this Saturday at 1pm!

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WOD

jerk 1-1-1-1-1-1-1

compare to 06SEP2011. Post load to comments!

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Last chance to tell us what other class times you'd like to see at South Lake Union.

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Zeb & Rhino

Can you find the two FCFers?

Congratulations to Zeb and Ryan (O.) for attending and completing their CrossFit Level 1 Certifications this past weekend down at CrossFit X Factor in Portland, OR.

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WOD

split/push jerk 1RM

Post results to comments or BTWB.

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Orin, Max and I are making some jerk boxes, but it takes forever!



Hopefully you'll have them sooner than later...

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Download the PDF of the PaleoRx Week 3 Newsletter!

Compliance winners this week are Helene and Darcia who win some incredible Pyrex sets!

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WOD

for max load:
1RM split jerk

compare to 02MAY2011.

Post results to comments!

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Welcome new graduates!

Foundations - April 2011

Congratulations to the April athletes! Time to fold yourselves into the normal classes.

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WOD

1RM push/split jerk

Post results to comments!

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The next nutrition challenge is upon us...

Full details tomorrow!

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Time to mark your calendars

The Journaling Challenge ended last week, but we urge you to continue to use the website as long as you need to.

Here's a list of really dope upcoming events this year:

• St. Patrick's Day Dash - Seattle Center
• Sunday, March 13th @ 8:30am
• ~ 4mile run/walk/jog.
• $35 for the event + shirt
• CrossFit Total (members only)
• Saturday, March 19th @ 1pm
• Find your 1RM in the backsquat, press and deadlift.
• Sign up w/ AB and report your best lifts. Limited spots.
• Big Climb for Leukemia
• Sunday, March 20th
• 69 flights of stairs. 788' of vertical elevation.
• Our team leader is Max. Contact him for details.
• Donkey Kong Rodizio - Harbor Steps (downtown)
• a Saturday TBD in April @ 10:30am
• Ipanema for lunch after
• Gym will have special hours
• Beat the Bridge
• May 15th @ 8am
• (Untitled) Paleo Challenge
• TBD Late Spring 2011
• The Look Good Naked Challenge comes back, fresh with a new name.
• The 2011 CrossFit Games Open - Everywhere
• March 15th, 2011 then ongoing
• $5 for ANYONE to participate in the first round of the CF Games
• Must videotape yourself or perform the WODs at a registered affiliate (Local's Gym!)
• CrossFit Marysville NW Throwdown
• Saturday, May 7th from 8:30am to 5:00pm
• A local CrossFit competition
• $35 for registration + t-shirt
• Seattle Rock and Roll Marathon - Seattle, WA
• June 25th
• 26.2 miles (or 13.1) with a live band every mile!
• Boston Qualifier
• The Dirty Dash - Pacific GP Motorsports Park, Kent, WA.
• Saturday, July 9th
• 10k trail/obstacle run
• "Must run in teams"
• Total fun run. Flyers at the gym!
• Warrior Dash - North Bend, WA
• Saturday, July 16th @ 1pm
• ~5k mud/trail run
• Free beer ticket!
• Giganto turkey legs post-run
• GoRuck Challenge - TBD, Seattle area, WA
• August 12th @ 6pm OR August 13th @ 1am, 6pm.
• An obscure running event through the city with a weighted backpack that lasts 7 to 10 hours long
• Not a race, but a team training event.

We'll have Foundation CrossFit athletes and teams at each event. Did I miss anything?

More importantly, which events are you attending?

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WOD

"RANDY"

for time:
75 power snatches, 35/25kg

SupeRx = 45/35kg

compare to 17NOV2010. Post time to comments.

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You're never too old to do something amazing:
Ida Keeling Breaks Sprinting Record at Age 95 - Concrete Loop

Who do you know?

Pop quiz:

Name all of these people.

(20-Burpee penalty for EVERYONE for not introducing yourself to someone you don't know in the first 10 minutes of class.)

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WOD

push jerk 3RM

then

tabata knees-to-elbows

2-min max kettlebell swings, 16/12kg

tabata ab-mat situps

Post loads and reps to comments.

Guess who?

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You're never too old to do something amazing:

Ida Keeling Breaks Sprinting Record at Age 95 - Concrete Loop