Mmm Paleo

PaleoRx 2014 started yesterday!

Registration continues through the end of the week, so if you've been on the fence now's your chance! Fix your nutrition. Improve performance. Change your life.

• More info: http://paleorxchallenge.com/
• Register here: http://paleorx2014.foundationcrossfit.com/get-registered/

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Volume Week Tuesday 4/29

STRENGTH

deadlift 5x3

Go heavier than last week and rest exactly 90 seconds between sets.

CONDITIONING

as many reps as possible in 25 minutes:
70 double unders
60 burpees
50 deadlifts, 61/45kg
40 strict pullups
30 box jumps, 30/24"
ME clusters (full clean + thruster), 61/45kg

Compare and contrast to 18MAR2014, 06MAR2014. Post time to whiteboard/the Cody app.

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New videos on our YouTube channel!

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Deep Dips!

Laura W getting low and keeping a vertical forearm

Full range of motion is healthy range of motion!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/5 - CrossFit Total at CrossFit SLU. 9am-12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Test Week Thursday 3/20

STRENGTH

within 10 minutes do 100 dips in as few sets as possible

CONDITIONING

Within 3 minutes row 500m and then complete as many double unders as possible in the remaining time. Rest 1 minute.

Do 5 rounds for max total double unders.

Compare to Tuesday 25FEB2014. Post score to whiteboard.

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Our friend Barry of Broadcast Coffee started roasting his own beans- now he needs help with some names. Click here and vote for three of your favorites!

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We don't usually talk about the psoas as much in mobility because we don't believe it's one of the big problem areas for most people.

Dr. Ryan DeBell of Pacific Sport and Spine and the Movement Fix put out this great discussion on the issue:

Rolling Out Your Psoas - Good Idea? With Special Guest - The Movement Fix

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More (kettle) bell!

Lyndsay C
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Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.1 - Saturday 3/1
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

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WOD for Saturday 2/22
STRENGTH
kettlebell jerks
CONDITIONING
40-30-20 reps for time: burpees knees-to-elbows
Post time to whiteboard/comments/the Cody app.
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Kettlebells and Running

Super limited-edition Justin Bieber kettlebell. Weighs 2.5kg, just like him.

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• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF

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HAPPY VETERANS DAY!

WOD for Volume Week Monday 11/11

STRENGTH

back squat 5x3

CONDITIONING

as many reps as possible in 15 minutes:
8 double kettlebell push press, 24/16kg
400m run

Post total reps to whiteboard/comments/Cody.

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Hip and Ankle Stretches for Olympic Weightlifting - All Things Gym

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Mobility Classes!

Starting next week, we will be adding a mobility class to the schedule on Thursday 7:00am and again on Friday 6:30pm. Both CrossFit and Mobility will run at the same time.

Tommy C and James W

Whether you have been a CrossFit athlete for a month or for years, you know what it feels like to have your performance limited by restrictions in mobility, flexibility, and improper movement patterns. Often we get so focused on strength and conditioning that our mobility and stretching work gets put last on the priority list. Pretty soon you start to plateau because you must can’t lock that heavy weight out overhead because of shoulder and upper back immobility, or you skip the overhead squats because there is just no way you can get into that position.

It’s time for all of that to change.

Here is what the mobility class will offer you. We will:

• Focus on recovering and preventing tight and sore muscles
• Identify chronic areas of immobility and develop strategies for joint and tissue function recovery
• Improve your movement patterns
• Increase blood flow and circulation
• Develop body awareness and improve position and movement pattern awareness

Amy C

The class will be programmed off of four general categories:

1. Current Gym Programming - Quads are sore from squatting every damn day? Having trouble sitting down? We can help recover tissues during Volume and Max weeks. We'll focus on better motions on Skill and Deload weeks.
2. Upcoming Gym Programming - Oh, we are testing our max clean and jerk next week? Would you like some tools to fix that broken overhead position so you can set more personal records? Tools that you can take on your own?
3. Individual Limitations - What’s that you say? You skip class every time you see snatch on the blog because your immobility and dysfunctional movement patterns stop you from even visualizing a proper snatch? We can help.

Hit up the class before the workout, come by after your workout, or use it as a stand-alone class!

This first month of these specialty classes will not count towards your membership, so come try it out! After that, it will count against your weekly class allotment.

Contact leslie@foundationcrossfit.com or jared@foundationcrossfit.com with questions!

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.

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WOD for Champagne Friday 10/18

"DT"

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 71/50kg

Compare to 15AUG2013. Post time to whiteboard/comments/Cody.

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This One Right Here

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves." - Lao Tzu

Sandi Pants

Which fellow athletes inspire you to be better? Push you to be better than yesterday? Who lead by example? Keep you motivated and positive?

Who do you look up to?

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WOD for Wednesday 6/19

STRENGTH

press 5x3

CONDITIONING

as many reps as possible in 10 minutes:
100m run
25 russian-style kbs

Score is total kettlebell swings.

Rest 2 minutes

as many reps as possible in 1 minute:
seated press, 20/15kg

Post both scores to whiteboard/comments/Cody.

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The Open So Far

Mike P

Has participating in the 2013 CrossFit Games Open affected your training so far? Did 13.1 get you a personal record? Have you found that you pushed yourself further along mentally? Are you having fun in this competition?

Week 2 In the Books - CrossFit Games

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WOD for Monday 3/18

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for time:
pullup
dip

For a spicier workout, try keeping both movements strict, and/or go for chest-to-bar pullups and ring dips.

Post time to whiteboard.

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CGO 13.2's box jumps got you down?!

Introducing the Bone Saw: Calf Smash Redux - MobilityWOD

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Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

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WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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Colin's Stealing Your Med Ball

as Jamie cheers him on

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WOD

"KAREN"

for time:
150 wall ball, 20/14#

The ball should reach a 10/9' target. Compare to 25MAY2012 or 11JUL2012. Post time to whiteboard.

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Dynamic Stretches Improve Flexibility and Strength - Breaking Muscle

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Maxing Out Your Bench Press

Thompson and Paul

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WOD

establish within 20 minutes:
bench press 1RM

then

4 rounds for time:
10 k2e
15 ab-mat situps

then

3 rounds:
8 strict GHR
8 seated good mornings

Post bench and time to whiteboard.

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If you're in class early:



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Prepping Your Overheads

PREP YO' MOVEMENT!



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WOD

"ISA-GRACE"

for time:
30 snatches, 60/45kg
30 clean & jerks, 60/45kg

OR

"ISABEL"

for time:
30 snatches, 60/45kg

A squat is not required for any of the Olympic lifts. Compare to Friday 10FEB2012. Post time to whiteboard.

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The Biggest Shoulder Problem of Them All - MobilityWOD

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Represent, represent!

Lee D

Jeff P

All in support of Jo! After Day 1 she sits in 11th place. We couldn't be more proud of her.

Wear your shirts tomorrow! And then do Blair's birthday workout!

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WOD

5x2 snatches off high blocks, 60 seconds rest between sets.

then

BCS2012

12 cleans, 70/50kg
12 handstand pushups
8 squat cleans, 70/50kg
8 handstand pushups
7 squat cleans & jerks, 70/50kg
7 handstand pushups

compare to Blair's birthday yesteryear. Post biggest load and time to whiteboard!

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Eat Better To Live Better Wrap-Up Party

This Saturday 6/23 we're wrapping up the Eat Better To Live Better Nutrition Challenge! The fun is from 1pm to 3pm at Foundation Athletics in South Lake Union.

Amy's excited! Are you?

We will be handing out prizes to all those who won, take AFTER photos, as well as share stories, and socialize. We'll have beer (!) and food on hand, but feel free to bring some stuff yourself. Find a recipe you really liked during the challenge? Make it and share it!

It's going to be a busy weekend, but hope to see you there!

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WOD

3 rounds for total reps. 1-minute stations of:
- wall ball, 20/14#
- box jumps, 24/20"
- dumbbell hang squat cleans
- hand-release pushups
- rest

Today's standard for the box jump is that you complete the rep after landing on the other side of the box. You do not have to stand all the way up after mounting the box, but it helps when you're tired!

Post score to whiteboard.

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MobilityWOD comes out with another wicked overhead position mob: The Beauty Queen

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Who likes Nasty Girls?!

Annie, Nicole, and Eva. The original "Nasty Girls".

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WOD

"NASTY GIRLS"

3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans, 60/45kg

compare to 12NOV2010. Post results to comments!

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Kellye

Although rehabilitation/post-surgery can set us back in our active lives, the goal is to get moving again in whatever capacity is possible. This requires delicate thought and knowledge of your limits. What's the intended stimulus of the workout and what can you currently do safely in your diminished state?

K. Starr has some ideas.

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BCSnatch

BCS

Describing the workload done in a Snatch is simple: move a load from the ground to overhead in one continuous, smooth motion.

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WOD

perform the following complex for max load:
snatch pull
hang snatch high pull
hang snatch
heaving snatch balance

then

as many rounds and reps as possible in 20 minutes:
50 double unders
max pullups

20-minute time limit for the barbell complex. Count attempts if your double under isn't proficient. Coming off of the bar ends your pullup set. Post results to whiteboard!

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External Rotation in the Deadlift, Clean and Snatch Set-up - CrossFit Journal

Learning the Olympic Lifts - CrossFit Journal

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EMOM ISABEL

Scarr

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WOD

"EMOM ISABEL"

every minute on the minute for 15 minutes:
2 snatches

Find a lift that you can maintain for the entire 15 minutes. For every missed lift do 5 slam balls, 30/20# after the 15 minutes of snatching. Post results to comments.

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We need limber backs. Keg stretch yourself often, especially if you have the dreaded human camel back.

• http://journal.crossfit.com/2010/07/kstarr-2min-4.tpl
• http://youtu.be/mhJvi7walg8

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CGO 12.3

To really do well at this workout, you should remain smiling throughout the duration just like Annie does.

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WOD

CGO 12.3

as many rounds (and reps) as possible in 18 minutes:
15 box jumps, 24/20"
12 shoulder-to-overhead, 53/35kg
9 toes-to-bar

Compare here. Post results to comments!

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MWOD + GWOD = SFCF

Perfecting the Box Jump w/ Kelley Starrett and Carl Paoli - CrossFit Journal

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Go Jo Go!

from Jeff:

Jo took another step down the path to the London Olympics this summer by adding two more National Championship titles to her 2012 collection over the weekend. She prevailed in both the 20KPoints Race and 10K Scratch Race at the National Track Championships in Invercargill, New Zealand. Jo won the National Omnium title earlier in the season bringing her total to 3 national titles. The points race is 80 laps of the 250 meter track with the riders sprinting every 10 laps for points – 1st four places scoring 5, 3, 2, and 1 respectively. If a rider gains a lap it is worth 20 points. Highest point total at the end wins. The scratch race is a straight up 40 lap race – first one across the line wins.

Jo in NZ

Jo now heads to London for World Cup #4 next weekend and the opportunity to ride on the Olympic track for the first time. The World Championships are early April in Melbourne, Australia and the New Zealand Olympic Cycling team will be named after that event.

Check out the backyard CF training! Also notice the bricks missing from the house as a result of all the earthquakes in Christchurch.

Communique #81
Event 29 - WE Women 20km Points Final:

Rank - Rider - Points

1. Jo KIESANOWSKI 27
2. Rushlee BUCHANAN 16
3. Sequoia COOPER 13
4. Gemma DUDLEY 9
5. Elizabeth STEEL 8

Communique #116
Event 46 - WE Women 10km Scratch Final

Rank - Rider

1. Jo KIESANOWSKI
2. Kathryn JONES
3. Gemma DUDLEY
4. Rushlee BUCHANAN
5. Sequoia COOPER

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WOD

power clean 3x3RM

then

10-to-1 reps for time:

[kettlebell movement]

burpees

Warmup to your 3RM power clean. Complete three sets at working weight. For the second part, choose a kettlebell movement you enjoy! Some examples might include swings, cleans, snatches, presses, push presses, floor presses, TGU, situps, windmills, etc.

Post results to comments!

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Mmm.. Candy.

At least that's what I think when doing some less-than-comfortable SMR (self-myofascial release).

there's a TheraCane in Cheryl's back

What tools do you have at home for recovery? Lacrosse balls, TheraCanes, foam rollers, hard rollers, Rumble Rollers, Trigger Point tools, Rubz, pvc pipes, wooden dowels, rolling pins, dog toys, kids toys, the list goes on! We NEED it for that hot, dirty, nasty performance in the gym.

Still checking out mobilitywod regularly? It's almost over...

)=

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WOD

3 rounds for max reps. 60-second stations of:

• ring pushups
• rope climbs
• kettlebell cleans
• dumbbell thrusters
• rest

Post score to comments!

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Yesterday in the evening classes while warming up someone brought up the legitimacy of pole dancing.

This video is not vulgar. It shows a very athletic woman showing proficiency in the same physical skills we work toward: strength, flexibility, muscular stamina, coordination, balance, etc. We use barbells and pullup bars, she uses a pole. Same difference.

AND her routine is set to Florence and the Machine!

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DAS CHIPPER.

Robyn!

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WOD

"DAS CHIPPER"

for time:

30 burpees
100 double unders/du attempts
30 t2b
30 wall ball shots
30 cal row/airdyne
30 ring dips
30 box jumps, 30/24"
30 strict weighted situps, 5/2.5kg
3 hills
30 pistols
30 oh bumper lunges, 25/15kg

Post time to comments!

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"Tension" is two opposing forces pulling on an object.



"Position #1 is where you start. Position #2 is where you finish.. and whatever is in the middle is the movement and that's [called] the tunnel."

Be in a good position before you "enter the tunnel"- if your setup in the deadlift isn't efficient, you won't be able to perform tomorrow's WOD well.

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