This is why we believe it is so important to be active. You are a biped and your feet are working almost ALL THE TIME. It's like riding a bicycle or driving a car with under-inflated, or worse, flat tires.
Back-left to Right-front: Carrie, Joey, Joel, Margaret, John, Nate, Colin, EJ, Jason, Hollie, Alex, Elizabeth, Tony, Mark, Robyn, Tim, Danielle, Max, AB, Adam, Paolo and Rebekah. A huge thanks to Ginger for taking the group photo (again!) and to Urban CrossFit for hosting such a great event! Individual results are up on their facebook page.
Carl, Tony, AB, Kelly, Adam, and Andrew V at the Mobility Cert. Todd L was there too! Good to meet so many great coaches and athletes. Congratulations to Laurie and Kurtis and their Rainier CrossFit for moving into such a beautiful new home. Thanks for hosting the cert!
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WOD
for max load:
1 rep max clean & press
The Clean & Press is a weight training exercise, and was part of the sport of weightlifting in the Olympics until 1972. It was removed from Olympic competition due to difficulties in judging proper technique. The "layback" that many lifters used became greater and greater in range until they decided to remove it from competition. It resembles a standing bench press.
Strength expert Mark Rippetoe explains how the judging criteria problems could've been easily avoided:
The picture shows that the lift should be DQ'ed when the front of the armpit falls behind the line produced by the most posterior aspect of the glutes. What part of the body could be tightened up?
Many local farms in the area that raise grass-fed, pastured beef offer the economy option of buying full, half or quarter cows. This allows you to get lots of different cuts of beef at a lower cost. However, most of us don't have freezer with 13-14 cubic feet of space.
Adrian and Ashley approached me about getting some people together to go in on a bulk amount of meat. I think it's a tremendous idea. Knowing that this is a pilot project - who wants in? If it goes well, we could expand and get other types of meat as well. If you are interested - email me at margaret@foundationcrossfit.com. Let me know how much meat you'd be interested in getting and/or how much money you'd like to spend and we'll go from there!
If anyone else has any idea for buying things in bulk they think others at the gym would be interested in, food or other - shout it out!
New merchandise will be available sometime next week.
Those in the LOOK GOOD NAKED challenge will receive their shirts Friday night (the 18th), which is also the Lululemon Trunk Show night! Invite your friends and fam- it should be a fun night and great way to end the challenge!
AB, Danielle and Herman are bringing wine and veggies. What say you?
for time:
470m waiter's walk
20 burpee swings
30 pushups
40 situps
50 oh lunges
470m waiter's walk
You must carry a bumper (20/10kg) on your person the entire time.
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Ryan J. will be participating in the LIVESTRONG Challenge. Let's round up and help him reach his goal!
Hi Andrew,
I am riding in the Livestrong Challenge on June 20th. It is a 100 mile charity ride with all proceeds going to cancer research. It would be great if you and Foundation CrossFit would like to contribute something. The link is below:
This past weekend I attended the Starting Strength Seminar with Mark Rippetoe at CrossFit Eastside and what an amazing weekend it was. Rip and his amazing crew of coaches defined and reviewed coaching, strength, some basic anatomy, physiology and physics. We also learned from both lecture and practical breakout sessions how to squat, press, deadlift, bench press and power clean using their method.
This definitely opened my eyes as to what I should be doing as your coach. Expect to see more strength training! Like today...
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WOD
back squat 5-5-5 press 5-5-5 deadlift 5RM
Look in your journals to see where you're at. Let's drive hard on technique today (and from now on). Great job this weekend to all those who Totaled.
When rising out from the bottom of the squat, keep your back angle the same the entire time. This requires you to raise the hips AND the chest at the same pace. This is essential to properly executing the movement and squatting heavier.
If your hips rise too quickly we visually see two things:
your butt goes up fast
and your back angle becomes more parallel.
I refer to this as "stripper dance". Keep that chest up.
From Mark Rippetoe and Lon Kilgore's STARTING STRENGTH:
"Sound practical judgement, along with a fantastic work ethic, unrelenting commitment, and high pain tolerance will usually make you a better athlete, coach, spouse, parent, professional, or Jedi Knight. So file down your calluses and get to work, and may the force be with you."
Every minute on the minute for 15 minutes: Press, using your 5RM weight.
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AOD
The Benefits of Intermittent Fasting
Many in the mainstream hear the word “fast” and immediately think “starvation”. Heck, I used to think that way too until I started to dig deeper and understand more about how the body works (and was designed to survive all this time).
Nowadays we are sold on the idea that we need to eat more often in order to have a faster metabolism, but as disputed in the past articles we know that is not true. Sadly most mainstream diets sell best when they are complicated, because you have to buy a book (or additional supplements/bars/shakes) in order to make it work. Something simple will never make a ton of money in additional sales, because there will be nothing else to continually buy (except food).
But let’s take a quick overview of what scientists and researchers already know about the connection between eating and living longer/healthier.
We have plenty of things ready for y'all come 2010. A holiday party, a New Years challenge, a Grand Opening, new toys and plenty of new skills to put in your toolbox.
We're evolving the way you train.
Crystal + double dutch
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WOD
Press 5-5-5-5-5
5 min rest
3 rds: 500m row 1 min rest
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QOD:
How are you doing on the STAY RIGHT THROUGH WINTER Challenge so far?
Fat Loss:
Are you using The Zone, Paleo or IF? Or maybe even a combination?
Have you tried any of the recipes we've shared? Do you have any to share?
Have you seen any improvement? If so, what?
Muscle Gain:
How's the nutrition going? Eating until you feel like you're about to chuck and then some? Or are you doing the GOMAD aka Squats & Milk program?
Growth only happens when you rest. Are you resting enough?
Have you seen any weight gain? How much?
Performance:
Are your energy levels increasing?
Are your recovery periods faster?
What WODs have you PRed in since starting?
and for everyone:
How often are you working out? How many of those times are you at FCF?
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
