Squat, Push, Pull

Karen B

Our pullup standard means that you start with fully extended arms, with elbows completely locked out, to having the chin above bar level. Karen above does a great job, especially with keeping her head in good posture.

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WOD for Max Week Monday 7/8

back squat 3x10

then

establish a 1RM bench press within 15 minutes

then

3xME strict pullups

Post bench press and best pullup set to whiteboard/comments/Cody.

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Back Leg Swings:

Details at GymnasticsWOD

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Pop Quiz

Hey FCF Foundations Graduates: First person to name all the people in this picture gets a t-shirt! Post it in the comments!

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WOD for Champagne Friday 6/14

"LYNNE"

5 rounds for max reps:
bench press, BW/.7BW
pullups

compare to 08FEB2013. Post results to whiteboard/comments/Cody.

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FOR THE LADIES....
Sheena's Skill Session last Wednesday had a great turnout. Lots of ladies came hungry to work on their pull-up and kipping progressions, from both FCF and SLU. This is going to continue for the next several weeks, every Wednesday night at 5:30pm and 6:00pm, at CrossFit SLU, for no additional cost. All ladies are welcome to come join Sheena and the crew to make it happen! We already can sense that a few firsts will happen in the very near future. Keep up the good work and keep doing your homework!

Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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Blue Wins.

Ben L, David H, Brett W, Brad M, Kristin F, Rob L, and Jake V

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WOD

establish within 20 minutes:
weighted pullup 1RM

then

"ANNIE"

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

compare to 15AUG2012. Post pullup and "ANNIE" time to whiteboard.

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Our president for the next four years: Barack Obama.

Regardless of your political views, we need to move forward, together, as a country.


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BENCH. KIP. REPEAT.

J. Scarr / John K

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WOD

"LYNNE"

5 rounds for max total reps:
bench press, BW/.7BW
pullups

Compare to 22JUN2012. Post score to whiteboard!

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Why Women Can't Do Pullups - NY Times

Our culture has proven this incorrect. Our women are way stronger because we have better, accessible, and progressive ways to improve. HQ would like to provide some more evidence: check it out.

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Dude Pullups

Hanging out at the CrossFit Gymnastics certification at SnoRidge CrossFit last year.

(SEE WHAT I DID THERE?!)

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WOD

weighted pullup 7x1

compare to 2011JUL19. Post results to whiteboard!

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Five Embodied Metaphors That Actually Foster Creative Thinking - io9 (via Pao)

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Warrior Dash & Alki

This past weekend was the WA State WARRIOR DASH in North Bend. Just as fun as last year's event, we had a metric butt ton of athletes conquer the roughly 5k run with obstacles.

We didn't grab everyone, but here's a great post-run group shot taken by Tita:

I got a mouthful of mud towards the end! Still, awesome times with awesome people.

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WOD

weighted pullup 1-1-1-1-1

compare to 19JAN2011.

Post results to comments or BTWB.

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Plans this weekend? AW would like to announce an Open Invite Alki Beach Run:

Come join the Running Program this Saturday at Alki Beach as we experience different running surfaces and use loose sand to expose some pesky running faults. The weather should be really nice FINALLY! If people want, we can hang out and get a cold drink, and enjoy a beautiful day at the beach afterwards. (Oooooh, maybe hooverball or volleyball too!)

Let's meet at the gym at 1pm and get a carpool going. Parking at the gym will not be the coolest due to the Cap Hill Block Party, but shouldn't be that big of a deal. After all, you're CrossFitters! What's a couple blocks walking, right?

Butterfly

Click to see the kip in action

The butterfly kip pullup is a movement almost exclusive to CrossFit. It allows us to keep the standard of the movement (full extension of the arms, chin higher than the hands, back to full extension), and can be used to high cycle reps.

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WOD

CGO 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 thrusters, 45/30kg
3 pullups

6 thrusters, 45/30kg

6 pullups

9 thrusters, 45/30kg

9 pullups

12 thrusters, 45/30kg

12 pullups

15 thrusters, 45/30kg

15 pullups

18 thrusters, 45/30kg

18 pullups

21 thrusters, 45/30kg

21 pullups

  etc ...

Your score is the number of reps completed. Compare to the rest of the CF world here.

Post your results to comments!

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The next paleo challenge is coming up during the second week of May.

Mmm

Who's getting ready to participate? Details coming very soon.

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Blue bells

After a bunch of screw-ups technical difficulties, here's a quick video on the kettlebell sumo deadlift high-pull from yesterday's FGB



How do you prefer to perform the SDHP? Barbell? Single kettlebell? Dual kettlebell?!

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WOD

determine a 3RM weighted pullup

then

"GI Jane"
for time:
100 burpee-pullups

an ideal pullup ends with the chest-to-bar

compare to 24SEP2010.

Post results to comments.

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"Not failure, but low aim, is a crime."

- James Russell Lowell

Thanks Robyn!

Today, we were surprised with a special delivery of pizza.

Just kidding- it's more weight for some more fun stuff coming your way...

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WOD

weighted pullup 1-1-1

then

50-40-30-20-10 reps for time:
"push press wall ball", 20/14#

Run 200m after every round.

today's results.

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A 30-Day Nutrition Journal Challenge is up on deck.

Details tomorrow!

Another Video

Thanks Paolo!


The Ladies of Foundation CrossFit from Pao Sanchez on Vimeo.

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WOD

back squat 5-5-5

for time:
100 pushups

for time:
100 pullups

You may choose to start with either the pullups or pushups. Attempt your max consecutive pullups!

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QOD

Which exercise do you like least- the pullup or the pushup? Why?

CrossFit in Seattle News!

CrossFit Seattle & Gravity Janes grab some press!



Anyone can CrossFit!

The Audacity of Dope - Foundation CrossFit Grand Opening

NW CrossFit - Q-13 News Story

Capitol Hill Seattle - Like PE Class For Adults!

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WOD

30 muscle-ups for time

If you cannot do a muscle-up, work on progressions and then perform 120 pullups and 120 dips.

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When's the last time you've been in the gym?

Stay Right Through Winter Nutritional Guides

I hope you've declared which category you fall in: Fat Loss, Weight Gain, and Performance.

First, download these (in this order):

1. Stay Right Through Winter Challenge Nutritional Guide
2. CrossFit Journal #15: Avoiding Metabolic Derangement
3. CrossFit Journal #21: Zone Meal Plans

We will approach nutrition one of three ways: Paleo, The Zone and/or Intermittent Fasting. I will provide details to each in the gym.

Welcome to the club Eric!

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Bars are up! Thanks to Morgan of Forced March Fabrication for helping us create our design.

setup.

middle section

DONE!

Come in and play! Expect a lot of pullup WODs (=

Rowers should be in sometime next week.

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Sheena's Corner!

Hey everybody! I'm the brains behind Tasty Tuesdays (Andrew actually wrote that, but I am)! :) If any of you have comments, suggestions - post 'em in the comments! Alright, make sure to check out the links posted in the beginning of this blog. Today's recipe comes from Barry Sears' book Mastering the Zone.

Beefy-Vegetable Stir-Fry

Servings: 2 dinner entrees (4 blocks)

Ingredients (block size):

12 ounces lean ground beef (8 Protein)

2 cups onion, sliced, & halved (2 Carbohydrate)

3/4 cup chickpeas, rinsed & chopped (3 Carbohydrate)

1 1/2 cups red bell pepper, sliced & quartered (1 Carbohydrate)

3 cups cabbage, shredded (1 Carbohydrate)

3 cups mushrooms, sliced (1 Carbohydrate)

2 2/3 teaspoon olive oil, divided (8 Fat)

2 tablespoons apple cider vinegar

1/4 teaspoon Worchestershire sauce

salt & pepper to taste

1 tablespoon low-sodium soy sauce

Method:

In nonstick saute pan, add ground beef, onion, and 2/3 teaspoon oil. Cook ground beef and onion until browned. In another nonstick saute pan, add 2 teaspoons oil and remaining ingredients, and cook until cabbage is tender. When the cabbage is tender, add cooked beef and onions to the cabbage. Simmer entire mixture for 10-15 minutes. Divide mixture between two dinner plates and serve.

Yummy. 'Til next week - have a wonderful Thanksgiving!

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WOD

Press 5-5-5-5-5

5 rds, each for time:

Shuttle Run (20m)

Please don't hit your head on the wall when doing this. Mikey said so.

Day 4

The SOD (Skill of the Day) is the pullup. Depending on if you have the proper equipment to do this, this might be a rest day for you. I want to you to understand our pullup concept.

• Start with a comfortable grip outside shoulder-width, hanging so that your arms are completely straight, "active shoulder"
• End with your chin above hand or bar level. Depending on standards this might change to chin over bar or chest to bar. Just get as high as you can.
  

Ways to accomplish this:

• Jumping Pullup [Windows Media Player]

• Kipping Pullup
  

or this one

• Strict Pullup - the good old fashioned "hang & pull". Good back strength is required to do it.
  

Choose one. This is obviously easier explained and said than done, but that's why you want to get into any of the Washington State (or wherever you are) CrossFit affiliates to get some of the highest-quality training you could ever find.

WOD:

beginning, intermediate, & advanced: 100 pullups for time.

Choose any version you can, but do you best to stick to one type.

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TOMORROW 9am-12pm and then again from 3pm-6pm I'll be at the new box to take three BEFORE pictures taken: frontal, profile (facing right) and rear view. Men are in shorts and Women are in shorts and sports bra/bikini top.

PLEASE EMAIL/TEXT ME TO SCHEDULE YOUR APPOINTMENT. It'll take a matter of a minute, literally.

Our new address:
1417 10th Ave, #B
Seattle, WA 98122
(360) 908.9862

Click here for a Googlemap

There's free parking in front of the building along 10th, but if you can't find anything there's plenty of metered street parking around the block.

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The case against running shoes continues!

My top 3 favorite exercises

No one asked me, but I thought I'd share mine:

1. SQUAT - Any kind: air squat, back squat (high/low trap), front squat, Zercher, jumps, Pistols, thrusters, etc... All of them are good! They work the entire body and is the most essential human movement.
2. DEADLIFT - In my opinion it's the biggest indicator of strength. That and it looks really cool when putting up huge weights. It's another essential human movement- we pick things up all the time!
3. KETTLEBELL SWINGS - Rigid/American/CrossFit or Fluid/Russian- they're both fun to do and a great way to get both a cardiovascular and strength workout done with minimal equipment, time and movement. Athletic performance is usually determined by the strength and flexibility of the hips and posterior chain and KB swings help tremendously.
   

The top fitness bloggers on the internets share their top 3 exercises.

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The PULLUP would be my fourth favorite. Here's a great little tutorial video from CrossFit Evolution:

The Kipping Pullup

featuring Robb Wolf and Seattle's own Nadia Shatila


Watch: Part 1

Watch: Part 2

(I tried to embed the videos, but everything was janky.)

The 2008 CrossFit Games

CrossFit has just released the 2008 Games Format and Rules.


They will be doing 3 workouts on Day 1 and one unannounced workout on Day 2. Participants are able to choose the order of the workouts as they please.

WORKOUT A
21-15-9 reps for time:
thrusters, 95 lbs men/ 65 women
pullups

Yes, it is Fran, but they are KNOCKING HARD on standards during the game, therefore, they are not calling it "Fran". From the Format for the 2008 CrossFit Games [PDF]:

"Each rep of the thruster will count only when full range of motion is achieved. The bottom limit is when your hip travels clearly below the top of your knee while the barbell is below the height of your chin. The top limit is when your hips and legs are fully extended with your arms fully locked out overhead. The barbell will be considered overhead when some portion of the ear is visible in front of the arm (when viewed from the side).


Each rep of the pull-up will count only when full range of motion is achieved. The bottom limit is your arms fully extended. The top limit will be when any part of your chest (from the clavicle down) physically touches the bar. Again, the rep will be considered complete only when your chest contacts the bar."


WORKOUT B
5 rds for time:
5 deadlifts, 275 lbs men/185 women
10 burpees

Again from the "Format" PDF:

"Each rep of the deadlift will only count when full range of motion is achieved. The bottom limit is when the barbell touches the ground with your hands in contact with the bar. The rep will not count if the barbell is dropped from any height. The top limit is when your hips and legs are fully extended with the front of your shoulder behind the barbell.


Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep."


We're going to implement those standards now! After this weekend, we'll know the results of the Games as well! Stay posted to CrossFit.com for details!

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Great article from Pamela MacElree - "How Many Times Do I Have To Say It?"

The Butterfly Kip

A tutorial video by the awesome folk over at CrossFit Evolution