STAR WARS Marathon This Sunday

STAR WARS Day Marathon. Sunday 5/4 at Foundation CrossFit. We start at 2pm with Episode IV: A New Hope. We'll take short breaks to switch films.

No workout, just time to hang out and enjoy some awesome movies while enjoying each other's company.

Remember that we're in the beginning of our PaleoRx Nutrition Challenge, so try your best to bring friendly foods!

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WOD for Champange Friday 5/2

STRENGTH

establish a heavy thruster within 10 minutes

CONDITIONING

CGO 13.5

as many rounds as possible in 4 minutes:
15 thrusters, 45/29kg
15 chest-to-bar pullups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes, ad infinitum...

Compare to 04APR2014. Post score to whiteboard/the Cody app.

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WOD for Volume Week Saturday 5/3

STRENGTH

5 sets of 5 single-leg double kettlebell deadlifts/side

CONDITIONING

4 sets of 3 minute rounds:
- 3 kettlebell cleans (+ 5 breath fix)
- 2 kettlebell jerks (+5 breath fix)
- reset into the swing

Rest 1 minute between sets.

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And just because, here's some STAR WARS 7 news:

• Here Is the S7AR WARS Cast - BAD
• Meet Your Star Warriors - Badass Digest
• Max von Syndow
• Oscar Isaac
• Daisy Ridley
• John Boyega
• Adam Driver (Max's doppleganger)
• Domhall Gleeson
• Andy Serkis

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Elbows Down

We tested unbroken pullups earlier this week. Can you utilize them in a workout?

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WOD for Champagne Friday 3/29

as many reps as possible in 10 minutes:
kettlebell jerks

then

"CINDY"

as many rounds and reps as possible in 20 minutes:
5 pullups
10 pushups
15 squats

Compare to 24JAN2013. Post results to whiteboard.

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Weekend Reading:

• CodyApp - Cody Inc.
• Why Do Humans Play Games? - Gizmodo
• Daredevil Poses For Pictures While Hanging From High Places - PetaPixels

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Hand Insertion

Lyndsay

Proper hand insertion during kettlebell movements lead to better rack positions and stronger wrists and forearms.

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WOD for Thursday 2/28

STRENGTH

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

CONDITIONING

as many kettlebell jerks as possible in 10 minutes

The bell may not be put down during the 10 minutes. For those ready, the challenge is to only switch sides once, if not using two kettles.

Post total jerks and kettlebell weight to whiteboard.

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JATE

Jate prefers a closer grip for his overhead squat for stability. This works because his flexibility allows it.

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WOD for Wednesday 1/23

STRENGTH

establish within 20 minutes:
overhead squat 1RM

CONDITIONING

max kettlebell jerks in 5 minutes

then

max kettlebell swings in 5 minutes

Post results to whiteboard. Swings are russian-style and one-armed.

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The COWMUNITY - CrossFit SLU

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Bye Bye Bye 2012

FCF/CFSLU New Years Eve Party tonight, starting with a workout at 10pm @ CrossFit SLU.

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We would like to thank each and every one of you for contributing to our community at Foundation CrossFit. You guys have taken us from a 300SF garage in Lake City to a 3000SF box in Capitol Hill.

GTR!

We've gone through another successful year of training with very awesome people. I hope that 2013 brings even more success to each of you, and to the community as a whole.

Our staff has a bunch of plans for the upcoming year, starting off with another Strength Program on Mondays, Wednesdays, and Fridays from 9am-10:30am, in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm + Sunday at 11am).  Click here for more info.

Other things to look forward to:

• More skill intensive classes
• Olympic Lifting Program
• Endurance/POSE Method Running Program
• Our annual Holiday Party on January 12th at FCF (mark your calendars)
• FCF Media takeover: movement library, cooking show, more features with CFHQ
• AB on a more consistant schedule
• and plenty more!

We've achieved so much this year. I'd love to hear you guys sound off in the comments with one or two things you're most proud of accomplishing through CrossFit.

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WOD for Monday 12/31

STRENGTH

back squat 3x10

Pendlay row 3x8

CONDITIONING

• 5 minute long cycle, for reps: clean & jerk, 24/16kg
• tabata pushups
• tabata hollow rocks

Rest 1 minute in between each section. Post long cycle and pushup scores to whiteboard.

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Top 10 Nutrition Articles of 2012 - Breaking Muscle

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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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