Dan John Would Be Proud

What kind of weighted carries will you do today? Strength Coach Dan John definitely likes weighted carries and believes they're paramount to refreshing stale training.

---- Upcoming Events:

• CrossFit Total - Saturday 4/5 at CFSLU. 9am to 12pm.

We're hosting a CrossFit Total at CrossFit SLU this Saturday from 9am to 12pm. Test your 1RM back squat, 1RM press, and 1RM deadlift!
If participating, treat Thursday and Friday as Active Recovery. Come in and mobilize, work technique, but stay away from heavy loads and high volume.

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WOD for Volume Thursday 4/2

ACTIVE RECOVERY

Heavy Sleds, Weighted Carries, and Turkish Get-Ups

Post to the Cody app.

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The Definitive Guide to Resistant Starch - Mark's Daily Apple (via Sarah M)

I definitely feel different when I eat beans* and maybe it's because of my gut flora.

* Beans, beans, the magical fruit...

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Matching Tights and Bumpers?

Aimee does! ---- Upcoming Events:

• This Friday 3/21 - RUN CLUB
• 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 to 12pm.
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar at CrossFit SLU

---- WOD for Max Week Tuesday 3/18

STRENGTH

3 attempts at max-effort unbroken pullups

Use strict pullups, butterfly (if technically proficient), kipping pullups (if technically proficient), banded strict, or ring rows.

If the trainer decides you are doing yourself some damage you will be asked to scale accordingly.

CONDITIONING

for time:
50 pistols
40 deadlifts, 62/45kg
30 chest-to-bar pullups
20 burpees
10 clusters (full clean + thruster), 62/45kg

Compare to Thursday 06MAR2014. Yes, we have gone 1kg heavier for the dudes. Enjoy!

Post best pullup set and time to whiteboard/the Cody app.

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FDA Proposes Updates to Nutrition Facts Label on Food Packages - FDA (via Sarah M). There will be greater emphasis on calories, added sugar, however, it falls short to inform consumers of a healthy serving size.

Bill Gates-Funded Startup Hampton Green Foods Aims to Replace Eggs - Huffington Post. Soylent Green is people! I don't know what the end game is here, but it's not good for human life. Another chemical romance.

Should Guys Wear Shorts Over Their Tights? - Runner's World. No. Also: I'm surprised how big this is becoming within the CrossFit community. Check out all the Outlaw Way badasses.

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Active Recovery Thursday

Musical med balls at the Annual Holiday Party!

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• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Thursday 2/6

ACTIVE RECOVERY

Trainer's Choice!

Drag sleds or learn new skills! Then mobilize your positions of restriction!

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Should You Remove the Green Germ From Garlic? - David Lebovitz

WL Tuesday

Jim B

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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 Skills Week Tuesday 1/7

every minute on the minute for 20 minutes:
(even) 3 snatches
(odd) 3-part pausing snatch + snatch balance

then

every minute on the minute for 20 minutes:
(even) 2 clean & jerks
(odd) pause-at-knee clean + pause jerk

Post most-used loads to whiteboard.

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How To Win An Argument With a Nutritionist - Authority Nutrition

Primal Pacs!

It's that time of year again! Some of you have decided to participate in a nutrition challenge by your lonesome or with some friends. Although the gym isn't running the show, we still appreciate and want to encourage you to succeed.

We will be placing a gym-wide Primal Pac pre-order in the next week. You do not have to be eating any certain way to enjoy these (in the past I've mindlessly gone through multiple packs in one sitting. I can control myself now. I think.) and should definitely try.

What are Primal Pacs? They're !&$@*# delicious! Ahh.. I'll just let them tell you:

Primal Pacs are paleo snacks of grass-fed/finished beef jerky along with a balanced amount of dried fruit (mangos and cranberries) and healthy fat containing nuts like almonds and macadamia nuts. The Primal Pac brand also carries packages of just the jerky for those athletes and people on the go looking for a boost of healthy, nutrient dense protein. 

We are promoted by Whole9Life as the “first squeaky clean paleo snack.” We pride ourselves on being one of the best snacks for traveling athletes and everyday people that want to make the right decision when it comes to their health. Our packs can be used as snacks or meal replacements when necessary. They are great for a post-gym snack to replenish muscles.

If you are interested in purchasing, please send an e-mail to info@foundationcrossfit.com with the following info:

• Your FULL name
• Your HOME GYM (FCF or CFSLU)
• QUANTITIES and SIZES of your Primal Pacs:
• Primal Pac, small (2.3oz) - $3.50
• Primal Pac, large (4.3oz) - $7.00
• Just Jerky, 3oz - $8.00

Orders must be in by next Wednesday night by 9pm.

Enjoy!

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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

---- WOD for Champagne Friday 1/3 STRENGTH establish a 3RM front squat within 20 minutes
Note: CompEx athletes look for a 1RM. CONDITIONING "ELIZABETH" 21-15-9 reps for time: power clean, 61/45kg ring dips Post results. ----

• Stanford's Distinct Training Regimen Redefines Strength - NY Times (via Zeb)
• How Salt & Pepper Became the Yin and Yang of Condiments - Gizmodo
• The OHS: Decoding Your Physicality by Diane Fu - Hella Life

Another Max Week! Squat, cleans, and T2B

Gina P

To make for another variation of technique for the toes-to-bar: finish a knees-to-elbows and quickly extend your knees.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Max Week Monday 10/28

STRENGTH

establish within 20 minutes:
back squat 5RM

CONDITIONING

CGO 13.4

as many rounds as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar
etc.

Compare to 04OCT2013, 03JUN2013 and 24MAR2013. Post score to whiteboard!

Post results to whiteboard/comments/Cody.

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Should You Eat Chicken? - NY Times

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The Return of Still Rings!

Alexa M

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II @ FCF, our intergym throw down

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WOD for Tasty Tuesday 10/15

STRENGTH

play with still rings for 20 minutes

CONDITIONING

• tabata lunges
• 1 minute rest
• tabata kettlebell clean
• 1 minute rest
• tabata wall ball
• 1 minute rest
• tabata row (cal)

Post tabata total (sum of all exercise scores) to whiteboard/comments/Cody.
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How Salt & Pepper Became the Yin and Yang of Condiments - Gizmodo

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Seattle Mariners Host CrossFit Night!

M's Game this Friday! 

Email info@crossfitslu.com by Wednesday 5pm if you want us to purchase discounted tickets for you!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Tuesday 9/23

GYMNASTICS

play with front lever for 10 minutes

CONDITIONING

50-40-30-20-10 reps for quality:
jumping lunges
double unders

Post results to whiteboard/comments/Cody.

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Cooking With Nick Massie: Kalua Pork - CrossFit Journal

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The First Week of September!

Tim B cleaning 141kg

It's Max Week which means we'll be testing/retesting lifts and workouts all week! Get pumped, get ready, and make sure you're rested up!

----

• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Beast Fest has some team spots left!

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WOD for Max Week Tuesday 9/3

STRENGTH

establish a 5RM back squat within 15 minutes

then

establish a 1RM clean & jerk within 10 minutes

CONDITIONING

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

Post results to whiteboard/comments/Cody.

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Toward a More Holistic Approach to Diet - Breaking Muscle

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Still Rings Skills

Have you enjoyed our still ring development time? It's deload week which means max/testing week is just around the corner and I'll be looking for some ring routines!

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WOD for Tasty Tuesday 7/2

STRENGTH

Play with gymnastics still rings for 20 minutes. See if you can connect 12-15 elements.

CONDITIONING

as many reps as possible in 10 minutes:
100m run
10 pistols

Post total pistols to whiteboard/comments/Cody.

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Tip For Perfect Bacon: Add a Little Water to the Pan - the Kitchn (via Long N)

----

Seattle Summers

Erik B leading the charge

The temperature is here, but it doesn't look like summer yet. Clear skies generally don't become the norm until July 4th anyway...

Regardless, you get more outdoor stuff for your workouts.

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WOD for Tasty Tuesday 6/25

GYMNASTICS

Play with the rings for 15 minutes. Can you connect 7-10 elements in a row?

CONDITIONING

4 rounds for time:
2 rope climbs, 15'
100m run
5 snatches, 61/45kg
100m run

Post time to whiteboard/comments/Cody.

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*** Run Club has moved to Thursdays at CFSLU at 7pm! ***

Extracurricular Cardio 6/25

RUN/ROW/BIKE/AIRDYNE

12x1 minute all out efforts, each for max distance/speed.

Recover 30 seconds between intervals.

Remain consistent and try to best the previous distance/speed traveled with each effort.

*Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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Over-gripped.

Garrett in an inverted tuck while Moonboots spots. Notice the grip on the rings.

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WOD for Tasty Tuesday 6/18

GYMNASTICS

play on the rings for 10 minutes.

The goal is to combine 5-8 elements at a time. Each position should be held for a 2-count.

CONDITIONING

4 rounds for time:
100m waiter's walk, 25/15kg
20 pike situps
10 pistols, each leg
3 rope climbs

22 minute cut off.

Post results to whiteboard/comments/Cody.

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---- Paleo Sausage Egg "McMuffin" - Nom Nom Paleo YES. Fact: Breakfast sandwiches make the world a better place. ----

Zeb Drank Friday!

CrossFit Games Regionals tickets on sale today (Friday)! Get yours before they sell out!
----

Who would be up for t-shirt featuring Zeb's face?! It would say "Eat. Preferably something that had a face."

----

WOD for Champagne Friday 4/12

"KELLY"

5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#

compare to 22FEB2012.

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The Zeb Drink

A "great morning drink, breakfast drink, post-workout drink, post-dinner drink, pre-dinner drink, or a good plain, basic "snack" drink to have any time of the day."

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Kettle Tuesday

Kev and son

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WOD for Tasty Tuesday 4/9 - Volume Week

GYMNASTICS

play with handstand walking for 20 minutes

CONDITIONING

10-to-1 for time:
kettlebell clean & press
weighted pullup

Ideally you use the same bell for all exercises. "Bonding time". Post time to whiteboard.

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GET YOU SOME: http://thugkitchen.com/ (not safe for work)

----

The First Mobility WOD

Did you pass the entire 10-minute Paleo Chair test?

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WOD for Champagne Friday 3/22

"ISAGRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

OR

"ISABEL"

for time:
30 snatches, 61/45kg

compare to 30AUG2012. Post results to whiteboard.

----
The Future of Food - The Gates Notes

"How food scientists are reinventing meat - and how it can benefit everyone."

Man-made food vs. Mass-produced natural food vs. Organic, sustainable food.

----

Rollouts

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WOD for Tuesday 3/19 - Deload Week

MOBILITY

10 minute paleo chair test

CONDITIONING

"Death By 10m"

With two markers 10 meters apart. Every minute on the minute perform 1 shuttle run. Increase by 1 rep every minute. You are eliminated when you cannot physically continue or when you fail to maintain the pace with the clock.

Immediately after finishing complete the following:

50 reps each:
- rollout (any style)
- good morning (your choice weight)
- cast wall walks

Post total shuttles completed and max paleo chair time to whiteboard.

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Salad dressings sold in grocery stores almost always contain sugar and are often loaded with a host of frightening ingredients. While olive oil and balsamic vinegar is a tasty combination, it can definitely get old.

Here are some delicious and simple salad dressings you can easily make: http://paleodietlifestyle.com/salad-dressing-and-vinaigrettes/

The next GYM NUTRITION CHALLENGE will begin mid-April. Get prepped! Get excited!
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CARDIO!

Jeff P: NOT doing cardio

Who enjoyed yesterday's conditioning? Check out this week's Extracurricular CV work here.

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WOD for Tasty Tuesday 3/5

STRENGTH

front squat 3x10

CONDITIONING

40-30-20 reps for time:
kettlebell snatch
knees-to-elbows

Pick you poison (weight) for your kettlebell. You may break up the reps however you please. Post results to whiteboard.

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FOUNDATIONS1

SKILLS

farmer's walk, plank, squat, pushup, pullup

1st WOD

21-15-9 reps for time:
squat
pushup
pullup

Start and end your workout with a 200m run.

Post results to whiteboard. RSVP for class here.

---- The Terrible Tragedy of the Healthy Eater - Northwest Edible Life Was this you at any point? What kind of experiences shaped you to eat the way you do now? ----

Elizabeth Friday!

What are you favorite recipes? We are in the planning stages of some Food Videos: recipes, methods, and how-to's.

What would you like to see?

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WOD for Friday 1/24

"ELIZABETH"

21-15-9 reps for time:
power clean, 61/45kg
dips

Although the prescription is a POWER clean, if you need to squat to receive the weight, so be it. Ideally the dips are ring dips. Compare to 17DEC2012.

Post time to whiteboard.

COOLDOWN

3 rounds max weighted plank for time.

- Partner up for spotting and checking (poke them to find inefficiencies)
- If bodyweight is a challenge, keep it bodyweight
- If ready for more, elevate feet or throw a weight onto their back
- Record times in journal.

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Weekend reading

• The FCF/CFSLU Ski, Snowboard, Wax, Beer, and Competitive Exercise facebook gathering
• The NOW of CrossFit - Huffington Post
• http://mopeilitywod.com/
• A History Lesson For Sacremento Fans: How Kansas City Lost the Kings - Deadspin
• JJ Abrams to Direct STAR WARS VII - Badass Digest
• Meet Kurtis Bowler - CrossFit Journal

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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

----

Super Mario

Make sure to keep your breath moving along with your reps!

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WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

Compare to 31OCT2012. Post time and PRs to whiteboard.

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Top 10 GMO Foods to Avoid Eating - Natural News

Doesn't GMO sound appetizing? I love me some Genetically Modified Organisms to nurture me and keep me "healthy".

I kidding aside, anything "modified" should probably not be in the body. Yeah, eating organic might seem pretentious to the uninitiated, but it's one of the reasons us smarter folk thrive and not just get by.

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