FoundationCrossFit.com

We've MOVED!

Or rather, our website has moved platforms. This blog for FCF was started and maintained on blogger from the beginning in 2007 until now in 2014. We've decided we needed a fresh start and a different website for sometime now.

We have moved onto Wordpress and will keep this as an archive of our past. Enjoy and make sure you checkout the new foundationcrossfit.com

What's the Best Strategy for Box Jumps?

Bobby B's box jump

With all the strategy/tips that have popped up online for the CrossFit Games Open, most people have more success with the step-up over the box jump, but what about the classic FGB-style workouts?

The actual box jump has been the default (and describes the actual action), but comes with the risk of missing the box, "shinning", swinging your hand into the box, and some injuries to the back, knee, and lower leg (foot, achilles, calf, tib ant, etc.) Think of sports like basketball where there is a high volume of jumping and landing, but form isn't paramount. Along with other reasons, we see injuries to the foot, ankle, and knee. Search around and you can find some great discussions about RGIII's and Kobe's mechanics and why they were both injured.

I was a proponent of the actual jump (since that's what it's called!), but find that the step-up is more efficient, safer, and scores better over longer sets. The box jump is great and can be used if your mechanics are strong, but the risks outweigh the rewards in longer conditioning pieces.

• Perfecting the Box Jump w/ Dr. Kelly Starrett and Carl Paoli - CrossFit Journal
• Exercises You Should Be Doing (Better): Box Jumps - Tony Gentilcore
• Efficiency Tips with Matt Chan - CrossFit Journal
• Step Down If You Like Your Achilles - Tabata Times
• How To Improve Your Box Jumps - The Rx Review

We will introduce a jumping cycle in the middle of summer to build the proper capacities (not just technique, but strength, mechanics, tissue-strength, and more).

What do you think?

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Upcoming Events:

• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Max Week Wednesday 4/16

STRENGTH

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

CONDITIONING

"FIGHT GONE BETTER"

3 rounds for max total reps. 1-minute stations of:
- wall ball, 20/14#
- power snatch, 35/25kg
- box jump, 24/20"
- row (calories)

Post score to whiteboard/the Cody app.

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PaleoRx 2014: Get It Right, Get It Tight

It’s that time of year for our annual gym wide nutrition challenge! Let's try to reset our health through cleaner eating and check how it affects our performance. This starts on Monday, April 28th and ends Sunday, May 25th for a total of four weeks.

click to embiggen!

The purpose of this challenge is to get you to commit to eating clean for a full four weeks. Its goals: feel better, recover better, rest better, and have a better sense of what you are (or were) eating to nourish your body. You might: change size(s) in clothing, lose weight, gain weight, get frustrated, get excited, become a ‘professional’ chef and/or food photographer. ;)

Registration opens this Saturday, April 19th and closes Friday, April 25th. Registration is $30. If you are interested in a more in depth conversation as to what the challenge entails, attend our casual PaleoRx meeting this Saturday April 19th at 12pm, at FCF.

See you all there!

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Deadlifts and Snatches and Cleans, Oh My!

Isaac M finishing his extension

This weekend marks the last week of the 2014 CrossFit Games Open. This also means that we have one more CGO Event taking place at here at FCF this Saturday from 11am to 2pm, with a BBQ to follow. This means that CrossFit SLU will be closed this Saturday before we return to a normal schedule.

Next week we'll start with a retest of the entire 2013 CrossFit Games Open, doing each event every Friday so that you can compare to your results from last year.

• Friday 4/4 - CGO 13.1
• Friday 4/11 - CGO 13.2
• Friday 4/18 - CGO 13.3
• Friday 4/25 - CGO 13.4
• Friday 5/2 - CGO 13.5

After that we plan to retest the entire 2014 CGO as well, hopefully with better conditioning and strategy (as strength won't increase that much).

We want to run more Skill Workshops, too. What kind of skills would you want to spend time working on?

---- Upcoming Events:

• Run Club - Tomorrow 3/26 at FCF. 7pm. Open to members and non-members!
• The Finale: CGO 14.5 - Saturday 3/29 at FCF. 11am to 2pm with BBQ to follow!
• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

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WOD for Skill Week Tuesday 3/25

STRENGTH

deadlift 5x3

CONDITIONING

every 30 seconds for 10 minutes: 2 hang power snatches

then

every 20 seconds for 10 minutes: hang power clean

Post barbell loads to whiteboard/the Cody app.

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Run Club returns tomorrow at 7pm. We'll have two groups: one novice group, one intermediate/advanced group.

Check out Breaking Muscle's 4 Tips For Getting Your Mojo Back- Running Mojo, That Is.

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Today's Event: CGO 14.3!

To reserve your heat for the CGO 14.3 event on Saturday 3/15/2013, visit the FCF Zen Planner March calendar and follow our helpful step-by-step registration below!

(click to enlarge)

(click to enlarge)

Notes:

• There are limited spaces in each heat since there is a 1:1 ratio of judge:athlete. If a heat is full, please select another one.
• If an emergency comes up and you cannot come to your registered heat, please send an email to info@crossfitslu.com with the subject titled "CANCEL HEAT" so that another athlete can compete in your place.
• If you are not registered for the CrossFit Games Open, you do not need to register for a heat. You are welcome to show up and compete in any of the heats since you do not require an official judge!

---- Upcoming Events:

• All of March - CrossFit Games Open
• CGO 14.3 - Saturday 3/15 @ FCF
• CGO 14.4 - Saturday 3/22 @ CFSLU
• The Finale CGO 14.5 - Saturday 3/29 @ FCF
• Saturday 4/5 - CrossFit Total at CrossFit SLU
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU
• Saturday 5/24 - 5k Run Time Trial at TBD
• Sunday 5/25 - VERSUS IV at Foundation CrossFit

---- WARMUP or Double Under Ladder MOBILITY Let's open up the thoracic spine, hamstrings, and hips to make you HINGE at the hip, rather than BEND in the back.

• 2 minutes T-spine roll or snow angel
• 10 Dynamic Kicks each direction each leg
• then take care of your hips (2 minutes total) and hamstrings (another 2 minutes) how you like... I suggest following the "Finja"'s recommendations
• 3 rounds of 5 R single leg lifts + 5 glute bridges + 5 L single leg lifts + 5 glute bridges

BOX JUMP

• Don't jump. Step up, step down and imagine you're kicking ass at a Richard Simmons' VHS tape. Same tight neon clothes, just more muscular athletes. It's been a proven tactic that jumping up and down doesn't really move too fast... power a few reps and be forced to rest vs pacing a slower movement? Let's go with the latter.
• For stepping up, try attacking the corner of the box so you don't have to move your foot up and over, especially if you have shorter legs for your box height.
• Prepare by walking the stairs, going for two or three at a time (seriously), then build up to a standard 18" bench, then the 20" box, then the 24" if you're a dude.
• You can try a couple of jumps for power, but don't use that shit in the workout please.
• Do your best to save your rests for the deadlift. Keep moving!

BARBELL

To really get the rest of the body ready before we warmup the deadlift, hit the following for 2-3 rounds of 5 reps:

• RDL
• Bent Over Row
• Push Press
• Good Morning
• Back Squat

Then warmup to higher than the deadlift load you're hoping to hit.

DEADLIFT

• Use the powerlifter version of the deadlift. There's no need to finish every rep with a shoulder roll backwards... especially if you don't want to dump all that tension into the low back
• Just stand up by lifting your chest. Get to full extension with the knees and hips.
• Use your legs. Don't RDL everything. Keep you head in line with your spine!
• Play with grip! Hook grip? Tape your thumbs. Mixed grip?!
• Some people have said using a thinner diameter bar helps! 15kg bars for everyone?
• Keep your work sets manageable and stick with a rest interval (ex: 5 deep breaths)
• Do not grind out any reps and don't let your form go to waste.
• As you get tired turn your deadlift into something similar to a clean pull (setting hips lower and really firing off the quads) to keep momentum going.

COOL OUT

Rest for at least 10 minutes before your performance. Drink your water, use the bathroom, and make sure you have all your tools ready if you require them (hands chalked, belt on, thumbs taped, knee-high socks on, nervous urinations, etc...)

THEN KILL CGO 14.3!

Important VERSUS Info

Here are some details you should know about VERSUS III (our intergym throw down) this coming Sunday at CrossFit SLU:

• Doors open at 9am. A warmup will be posted on the whiteboard for you to hit on your own.
• Athlete Check-in is from 9:15 to 9:45. If you are not checked in at this time you will not compete in the days events.
• During the check-in time you may purchase your awesome VERSUS t-shirts. Limit quantities so get there early.
• The event begins promptly at 10am. Heats will be posted.
• We have THREE EVENTS lined up: The Total, CGO 14.2, and The Course. We understand your concern for "being too tired from the Total" for your CGO performance, but rest assured you'll be okay to do both in that order.
• After the final event the scores will be tallied during our group COOLDOWN led by our own Jessie P and afterward we will have the Golden Hammer Trophy Ceremony.
• Then SOCIAL HOUR: all 21+ athletes will head over to Brave Horse Tavern for some tasty treats.

Bryan D does the Snow Angel

Thursdays are notoriously slow days at the gym. Here are some very informative articles to expand you knowledge!
TRAINING
First off have you seen our YouTube channel? Westside Barbell and Louis Simmons created the Reverse Hyper way back when and have been pushing it's benefits for a long time. The science behind it is coming out and it's looking like all that anecdotal information that Louis is so good at is true!
HEALTH
Then Sarah sent me some interesting thing on OIL PULLING!
RANDOM
Saw this on social media. Pretty cool... could be corny, but it's cool.
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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 Thursday 3/6

for time:
50 pistols
40 deadlifts, 61/45kg
30 c2b pullups
20 burpees
10 clusters (full clean + thruster)

Post time to whiteboard/the Cody app.

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VERSUS III VOLUNTEER REGISTRATION

Individuals who are not competing in the intergym throwdown this Sunday should sign up to be volunteers!

We are in need of some helpful hands for the day of the event with duties that may include equipment set-up/breakdown as well as judging for events.

There are three shifts to choose from! Volunteers are welcome to sign up for one or more shifts and we want to reward you with appreciation and gratitude and beer! You can register using the form below or using the sign-up sheet at the gym.

A VERY Important Announcement...

Thanks for watching and please don't hesitate to ask Julia or anyone on staff any questions!

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Max Week Thursday 1/2
STRENGTH
establish a 1RM jerk within 20 minutes*
*2RM for anyone with 6mo or less experience
CONDITIONING
"20/14"
4 rounds for time: 20 wall ball 20/14# 15 situps, 20/14# 10 log tosses, 20/14# lap around the block
Carry the dynamax ball with you during the run.
Post jerk and time!
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2014 CrossFit Games Open and Regionals Schedule - CrossFit Games
Registration for the CGO opens January 15th!

Important Billing Information!

To our amazing athletes,

We hope that you are enjoying our new space at Foundation CrossFit 4.0! We appreciate you for continuing to grow with us. On September 1st, we are transitioning from MindBody Online, our current billing system, to Zen Planner.

This will also be your new RSVP system.

Before this transition can be finalized, we need your help entering in your payment method into your new Zen Planner profile (you should have already received your user log-in and a temporary password, it will prompt you to change it).

Proceed to Zen Planner by visiting Foundation CrossFit and clicking RSVP.

From this calendar you can log in and follow these steps to add your payment method:

- Click on Log In at the left
- Click on "My Profile"

- Select the "Bills and Payments"and "+Pay Bills"
- Select "Add a new payment account"and then save & continue

Zen Planner is very user friendly, be sure to bookmark the link to your computers (and smartphone) for easy RSVP access!

Please note that your membership will not activate until you have entered in your payment method before September 1st. We have tried our best to accommodate your membership preferences, please double check your account and e-mail us at info@foundationcrossfit.com if you have questions. Thanks again for your support and we'll see you in the gym!

Morning Classes Cancelled

Sorry 6am-ers, 7am-ers, and 8am-ers: NO CLASS TODAY! We're short-staffed so morning classes are canceled for the day.

Remember to RSVP for your classes!

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WOD for Thursday 7/26

"TEST 3"

tabata squats

no rest, then

max muscle-ups in 4 minutes

Muscle-ups may be done on the bar or rings.

Score = tabata squat score multiplied by total muscle-ups. Compare to 01JUL2011.

Post results to whiteboard/comments/Cody.

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Study!

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Mobility For Stability

Judy S and her great overhead position.

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WOD for Testy Wednesday 7/10

STRENGTH

press 5x3

CONDITIONING

"PENALTY BOX"

for time: 100 overhead squats, 35/25kg

*Every minute on the minute perform 10 box jumps (24"/20") and max rep overhead squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. At the beginning of every minute you must stop to perform 10 box jumps.

Stop when you complete 100 overhead squats. Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

Compare to 27JAN2010. Post score/time to whiteboard/comments/Cody.

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You might have noticed that we are only running one class this Saturday. It's a 9am and we won't even open the doors to FCF 3.0. The entire hour will be in the new space!

Then you can join us down at SLU for a special Mobility For Stability clinic with CFSLU's very own Dr. Karlie!

THEN ON SUNDAY IT'S THE 3rd ANNUAL FIELD DAY + SECRET BBQ!!!

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Area Under Construction

photo by Pao!

Seeing as we've officially begun the move from FCF 3.0 to FCF 4.0 (mats came in yesterday), you'll notice a handful of things:

• Even though we have workouts programmed, your WOD might become laboring in the new space. We're testing your CrossFit ability of work capacity!
• Because we'll be moving some equipment, we may have to scale movements or skip them entirely. Just think that when our newer Rogue system comes in, we won't have any bars to do pullups, t2b, k2e, etc. on. Rings will be up, though.
• Some of the CFSLU kids are on an extra-curricular strength program. Just wait- you'll have your chance soon enough!
• FCF Run Club (not to be confused with CFSLU Run Club) is coming soon.
• We could use help throughout the day, so hit us up if you're available in the weird hours of the day (think 1pm-3pm) like Jake A and Mark B!

At the end of the day, this is all for you. Welcome to our new home- let's make it comfy!

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WOD for Tasty Tuesday 7/9

STRENGTH

play with still rings for 15 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/61kg
handstand pushups

compare to Saturday 15JUN2013. Post time to whiteboard/comments/Cody.

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Throw a Paleo Summer Shindig - Nom Nom Paleo

Anyone want to have a little BBQ at the new gym sometime soon? Saturday afternoon methinks?

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SAVE THE DATE! Field Day is coming

Sunday, July 14th:

We're looking at either TT Minor or Cascade Park.

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WOD for Wednesday 7/3

STRENGTH

press 5x3

CONDITIONING

5 rounds:
15 situp to straddle
max strict pullups
3 cast wall walks

Post results to whiteboard/comments/Cody.

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Since this Thursday is a holiday, THE CFSLU RUN CLUB will have a special 7pm Wednesday session at Denny Park to work on some speed drills!

---- Do Not Cross CrossFit - Inc.com (via Steven A) ----

Squatting Quad

Leslie in "squatting quad" position

We have decided to run this week's CGO 13.3 Throwdown at CrossFit SLU this Friday* from 4pm to 8pm. Because of this ALL EVENING CROSSFIT SLU CLASSES will be CGO 13.3. Depending on the length of the workout (details to be announced), we will run heats every 20 or 30 minutes. Regardless this looks like the best way to approach this so that everyone can plan their day (and not have to meet up so early to wait so long).

We will have the following heats (RSVP here):

A. 4:30
B. 5:00pm
C. 5:30pm
D. 6pm
E. 6:30pm
F. 7pm

If you have a preference, please indicate this on your RSVP. Also, keep in mind that with the uncertainty of the workout, none of these heat times are guaranteed.

We will have a trainer brief you on the workout, but warmup will still be your responsibility. We'll have some strategy on the blog, as well as some stuff on the whiteboard.

*Instead of the originally planned FCF at 7pm.

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WOD for Wednesday 3/20

STRENGTH

complete the following complex every minute on the minute for 10 minutes:
power snatch
hang snatch
2 overhead squats

CONDITIONING

5 rounds of:
20 kettlebell cross chops
14 kettlebell one-arm bent row
8 kettlebell bottom's up press

Post heaviest complex load to whiteboard.

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What Is Your Main Event - CrossFit Invictus

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Sled Drag Thursdays

Dragging sleds can be a great way to get an "active rest day" when needing to recover and/or prepping for an event during a deload week like we're currently in (I'm talking to you, Cretus Ex Duellum athletes). To all those competing this weekend, let's meet at 6:30pm FCF on Friday to game plan.

If you're free this weekend and NOT competing, we'd love to have your support up at Local's Gym this Saturday and Sunday. We have a bunch of folk signed up to compete and it'll be a grand ol' time. Plus: beer.

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WOD

STRENGTH

play with the front lever for 20 minutes

CONDITIONING

for time:
50 split jumps
5 rope climbs
40 split jumps
4 rope climbs
30 split jump
3 rope climbs
20 split jumps
2 rope climbs
10 split jumps
1 rope climb

Post time to whiteboard.

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Cretus Ex Duellum 2013 facebook event page

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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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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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Getting Hella Buff

ZING! (see what I did there?)

Raul V

Try to keep this to warmups or rest days.

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WOD

every minute on the minute for 10 minutes:
2 hang squat snatch

then

"FILTHY FIFTIES"

for time:
50 box jumps, 20"
50 jumping pullups
50 kettlebell swings, 16kg
50 walking lunges
50 knees-to-elbows
50 push press, 20kg
50 back extensions
50 wall ball, 20/14#
50 burpees
50 double unders

40 minute time limit. Compare to 13JUL2012. Post weight and time to whiteboard.

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A reminder that we're celebrating CrossFit SLU's 1st Birthday Party this Saturday the 3rd. That means Foundation CrossFit will be closed all day. We'll be running a workout at 12pm followed the festivities. You can RSVP via facebook here.

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JUMP! LAND! REPEAT.

The FCF Strength Program kicks off next Wednesday, July 25th! We have 5 more spots available ...

Duration will be a minimum of 6 weeks straight, continue as long as you need to get stronger. $50 per month for existing members for your personalized program. You will be coached by Zeb, BCS and AB. Wednesday @ 7:30pm, Friday @ 7:30pm, Sunday @ 11am. There will be no CrossFit class held at these times. A few more details here.

Reserve your spot now.

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WOD

"GRACE"

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

compare to 10FEB2012. Post time to whiteboard.

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Go Jo!

The workout is set and will be explained to you on Saturday. Shirts are in process as well! They look awesome. Come show your support, and hopefully you RSVP'd by last week for a free tshirt! Otherwise, we will have a limited number available for purchase, $20 gets you an awesome American Apparel FCF All-Blacks tshirt!

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Outdoor Activities

In case you forgot, it's time to dust of your viking helmets. The Warrior Dash is this weekend! Looking forward to seeing everyone out there on Sunday! If you're looking for details, we've got not one, but two Facebook events for it:

https://www.facebook.com/events/190186121083663/
https://www.facebook.com/events/318338901534903/

Looking for an outdoor event, but maybe something a little closer? Is FCF close enough for you? Join us Sunday, July 29th for our very own OBSTACLE RUN! Whether you're training for a longer event (Tough Mudder, anyone?) or just looking for something fun to do, all FCF/FA members are welcome to join.

This is not a typical CrossFit workout! There will be a lot of running (up to 4 miles!). However, it'll scale to whatever level you're up for. The shortest option includes about 1.5 miles of running. We're not going to unveil all the details quite yet, but you can get the latest on our facebook event page.

Public Service Announcement: Workout Journals

To all those can't "find" your journal: STOP BUGGING OUT!

You might not be able to find it, but it doesn't mean you can't continue working out. We backup each whiteboard at the end of every day.

• The shelf was recently purged of older notebooks, so your journal may have jumped shelves.
• Sometimes other journals "eat" journals, so look for abnormally thick journals.
• Make sure that you haven't something written on the spine. If not, ask for a trainer for a metallic marker.
• YOU ARE NOT ALLOWED INTO THE OFFICE TO SEARCH FOR YOUR JOURNAL. There will be severe consequences to go rummaging on your own in there. If you owe burpees, you owe burpees. Be honest and pay up.
• I have done it plenty of times, but if you can't find it leave me a note. If I find it on the shelf because you didn't see it, you owe me burpees.
• YOU ARE NOT ALLOWED INTO THE OFFICE UNLESS INVITED. Had to say it again.
• Finally, you are to follow the instructions of each trainer. If you have any particular problems, shoot us an email.
• Above all, it's just about being there and doing the WOD. Have fun, work hard.

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WOD

for time:
2k row

then A or B

A

for time:
500m run
50 situps
400m run
40 situps
300m run
30 situps
200m run
20 situps
100m run
10 situps

B

"ANNIE"

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

You get your choice in the second part of the workout. Ideally we try to get some comparative data, especially if you participated in Eat Better To Live Better. Compare row to 24MAY2012, "ANNIE" to 25MAY2012.

Post times to whiteboard!

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Summer months are coming... which means colder drinks drunken!

What Causes Brain Freeze - io9

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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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Herman says Bike to Work!

Remember that Foundation CrossFit is CLOSED ALL DAY TOMORROW (Saturday).

Instead we will run a 9am, 10am, and 11am CrossFit class at Foundation Athletics for you, followed by the EAT Better to LIVE Better Nutrition Challenge Kickoff Party! Guardian Krav Maga will also take place at 11am in the back.

An oldie, but goodie:

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WOD

HERMAN'S 25th (+60mo)

as many rounds as possible in 25 minutes:
15 weighted step-up, 25/15kg @ 24/20"
10 knees-to-elbows
5 ring dips
1 rope climb

Weight yourself for the step-up using bumper plates, kettlebells, dumbbells, and or change plates. Be creative! K2E may be done on bars or rings. If you cannot ring dip, you will do med ball pushups. Learn more rope climb progressions: Example A, Example B, Example C, Example D, Example E.

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Did you know that today is Bike To Work Day?

from Madge:

Bike to Work Day is a great time to try out bike commuting for the first time, or to start off for the summer. Over 20,000 people are expected to participate in Seattle, demonstrating the high demand for cycling conscious transportation planning. There will be stations around town to pick up swag, bike advice, and treats. Depending on your commute it can be faster, cheaper, more fun, or totally hardcore.

Done. We are also currently working on a better bike parking situation for both gyms.

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