Mounting the Rings

via Foundation CrossFit on Youtube

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WOD for Thursday 2/7

STRENGTH

play with inverts and skin-the-cats for 15 minutes

CONDITIONING: PARTNER WORKOUT!

for time: 250 wall balls

Partner A will row 250m while Partner B does as many wall ball shots as possible. As soon as the 250m is rowed, the partners switch places. Continue until all 250 reps are completed. If an uneven number, Partner C will move next to the rower and hold an elevated plank. On rotation wall ball moves to plank, plank moves to rower, rower moves to wall ball. The number moves to 300

Compare to 14DEC2010. Post time to comments.

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Seattle Affiliate Week: Week 4 @ CrossFit SLU

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Dietary Fat: Good, Bad? Just complicated.

The Fooducate Blog had an interesting review recently of a panel discussion at the Food and Nutritional Conference Expo (FNCE) entitled The Great Fat Debate - Is There Validity in the Age Old Dietary Guidance?  An exerpt from their review:

"All the scientists agreed that people should change their eating patterns to eat more real food and less processed foods. How does this translate to buying the 95% of foods in the supermarket that do come in boxes?"

More and more we have been seeing scientists and nutritionists challenge the age old wisdom of eat less fat -> be more healthy.  It is just a little more complicated than that.

Read the full review here: http://www.fooducate.com/blog/2010/11/22/the-great-fat-debate/

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WOD

With a partner

for time:
250 wall ball shots, 20/14#

When the clock starts Partner A will perform wall ball shots as Partner B rows 250m. When Partner B is finished rowing the two will switch places. This pattern will repeat until all required wall ball shots are completed.

compare to 02JUN2010.

If alone

5 rounds for time:
250m row
30 wall ball, 20/14#

RSVP for class here.

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Tonight's intensive @ 0630pm:

Developing a Static Handstand

Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.

Next intensive on Thursday the 16th: Fun on Gymnastics Rings

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FLY!

Newbloods

First off, CHECK OUT THE NEW SCHEDULE!

Make sure you all say hi to the June Foundations crew!

We are also adding a 12pm Foundations Make-Up class for those who can't make it in during the week. You must RSVP to attend (do so here).

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WOD

With a partner

for time:
250 wall ball shots, 20/14#

When the clock starts Partner A will perform wall ball shots as Partner B rows 250m. When Partner B is finished rowing the two will switch places. This pattern will repeat until all required shots are completed.

compare to 04MAR2010.

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Congratulations to everyone participating in the Summer Bodies Challenge: Look Good Naked. It is Week 5 (of 8) and the participants are seeing progress- some of in the form of better-fitting clothes, some by their weight, most by their physical appearances and energy levels. That and everyone is setting new records in WODs all the time.

Awesome.

This Memorial Day threw us off so we'll announce this week's winner tomorrow.

It's not too late to join either! Three weeks left of prizes and a limited-edition t-shirt come with the entrance fee. Inquire at the gym. Otherwise follow the blog and learn from experience!

Not Your Average Yoga Class

This Saturday we welcome Phyzz Yoga to Foundation CrossFit to run a yoga session at 11am. This is a free event for our members, but everyone and anyone is welcome to join for $10. RSVP by clicking the image below & please show up 5-10 minutes before class!

We would like everyone to bring their own mat if they've got one. We'll have a couple on hand, but first come, first served! Writing your name on the event board in the gym won't hurt your chances, either. Yoga + Snatches + Burpees = CrossFit Yoga.

Phyzz x Foundation: The Event

There will be a 10am class for those who want their CrossFit fix.

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WOD

Partner workout!

for time:
250 wall ball shots, 20lbs/14lbs

Partner A will row 250m while Partner B does as many wall ball shots as possible. As soon as the 250m is rowed, the partners switch places. Continue until all 250 reps are completed.

If alone do

5 rds for time:
250m row
30 wall ball shots, 20lbs/14lbs