Guess Who We're Hosting in Oct?

Hint: you don't see him in person everyday.

Register for The Freestyle Connection Seminar on October 27th here at Foundation CrossFit.

More info at GymnasticsWOD.

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WOD for Champagne Friday 8/23

"TABATA THIS!"

• tabata squat
• tabata pullup
• tabata situp
• tabata pushup
• tabata row (cal)

Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 30MAR2012. Post results to whiteboard/comments/Cody.
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The Best Damn Push-ups Article, Period! - T-Nation

ARROW! Not "T"!

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2005: Fight Gone Bad

HQ just released this gem from the vaults on their YouTube channel, originally posted on 11FEB2005 on mainsite.

The video features OG athletes Greg Amundson, Mike Weaver, Dave Leys, Andrew Thompson, and Brendan Gilliam in the original CrossFit gym in Santa Cruz:



Crazy to see how they moved back there (and to hear/see Glassman coaching) and to know what is standard today. If not for the videos and these guys who knows what CF would've become.

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WOD

max weighted pushup

then

as many rounds as possible in 8 minutes:
50m run
20 pistols

compare to 15DEC2011. Post max load and rounds completed to comments!

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Do you also look at the Foundation Athletics blog? Check these out:

• How To (and Not To) Load a Barbell
• [Recipe] Grilled Grasshoppers

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Crab of War

The first two skills we tested at the 1st Annual FCF Field Day were Cardiovascular Endurance and Strength.

We used a Crab Race Relay to test everyone' cardio:

Herman the Crab

And then the good ol' Tug of War to test their physical and mental will:

Inigo Montoya vs Killah Beez

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WOD

for max load:
5RM max pushup

then

as many rounds as possible in 10 minutes:
100m run
1 handstand pushup
10 second inverted hang
10 slam ball, 20/10#

compare weighted pushup to 22MAR2011.

Post results to comments or BTWB.

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STFU. I Bought Some Dang Coffee and I'm Never Leaving This Cafe - Gizmodo

Yummy = Veggies + Protein + FAT

A classic meat + veggies + fat recipe.  Never fails!

Easy Lamb Curry

Ingredients:

1 pound ground lamb

1 head broccoli, chopped

1 red bell pepper, sliced

1 handful of basil, sliced into strips

1 cup coconut milk

1-2 tsp of red thai curry paste (to taste)

1 tsp sage

1 tsp coconut oil (or cooking oil of choice)

2-3 cloves of garlic, minced

Directions:

• Brown the meat (you can use any ground meat), drain excess fat if desired.  Toss in the sage and simmer about a minute or two to let the flavors meld.  Set aside.  
• Cook garlic (and 1/2 an onion - optional) in coconut oil on medium for 1-2 minutes. Add broccoli and pepper and saute for an additional 2-3 minutes on medium-high. 
• In a bowl, combine coconut milk and curry paste.
• Add meat, basil and coconut milk to the veggies and simmer on medium low for about 5 minutes to let the sauce thicken and flavors mesh.

A quickie, healthy meal, done before you know it.

From the archives... other meat/veggie/fat combos:

• The BCS
• Pork Pepperonata (first ever Tasty Tuesday post!)

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WOD

for max load:
5RM pushup

then

FlashWOD

Inspired by the homies at Stoneway CrossFit!

Keep your body as ONE unit. Peeling off of the ground, losing your abs, breaking at the hips or knees is frowned up. Don't make Tony sad.

Did our reasoning behind the FlashWOD make sense? Are you (physically) prepared for an emergency?

Post results to comments!

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The 9 Best Places to Have a Coffee In the World - Huffington Post

Rome, Italy

Of course Seattle is here, featuring none other than my favorite roaster. (Sorry Barry!)

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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?

GRFS Day 2

Great job to everyone who showed up yesterday! You can find the workout results here. Email me if you want to be invited to the blog.

Today's skill is the pushup. Ooooooh.



When he says "all the way down" I look for chest and quads (the front of the thigh) to be touching the floor. No exceptions! When he says "all the way up" I want to see arms fully extended and the body still in the plank position.

PUSH UP HOMEWORK. Download and read this PDF.

REVIEW!

1. Place your hands on the ground about shoulder width apart.
2. Lay with your chest and quads both flat on the ground.
3. Push all the way up until your arms lock out completely and your chest is as far away from the ground as possible. The plank (a straight line formed by your ear, shoulder, crest of the hip, knee and heel) should be maintained.
4. (If the described above is too difficult, your knee will be the last part of that line)
5. Repeat until your chest, shoulder and triceps are strong enough to push down a linebacker.

bottom

top

WOD:

1 minute of max pushups
1 minute of rest

beginners: 3 rds
intermediate: 7 rds
advanced: Tabata Something Else w/ top-to-top pushups, bottom-to-bottom squats

Note the amount of pushups in each round. I want honest pushups. Do not count the rep if it does not meet the criteria stated.

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What the heck is the "Primal Blueprint" aka the Paleo diet?



Video snatched from King CrossFit