Mobility For Stability

Judy S and her great overhead position.

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WOD for Testy Wednesday 7/10

STRENGTH

press 5x3

CONDITIONING

"PENALTY BOX"

for time: 100 overhead squats, 35/25kg

*Every minute on the minute perform 10 box jumps (24"/20") and max rep overhead squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. At the beginning of every minute you must stop to perform 10 box jumps.

Stop when you complete 100 overhead squats. Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

Compare to 27JAN2010. Post score/time to whiteboard/comments/Cody.

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You might have noticed that we are only running one class this Saturday. It's a 9am and we won't even open the doors to FCF 3.0. The entire hour will be in the new space!

Then you can join us down at SLU for a special Mobility For Stability clinic with CFSLU's very own Dr. Karlie!

THEN ON SUNDAY IT'S THE 3rd ANNUAL FIELD DAY + SECRET BBQ!!!

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Post WOD Nutrition

The new schedule is upon us! Our new Foundations Class will be starting tomorrow, which means a change in class times.

Please make sure you RSVP for class.

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WOD

front squat 12 x 2

then

4 rounds for time:

10 knees-to-elbows

15 ab-mat situps

compare to 11NOV2011. Post load and time to whiteboard!

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Primal Pacs Jerky - the best!

We all know the importance of eating post-workout, especially since we workout pretty hard. Check out what's going on with our current nutrition challenge.

Post WOD Nutrition - Eat Better to Live Better

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Hook Grip!

Michael

Do you utilize the hook grip?*





*it's a rhetorical question.

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WOD

snatch 10 x 2

Going to set a personal record today? Post results to comments.

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Since we aren't running a Foundations Program until mid-January, the schedule at our South Lake Union facility has changed.

Check out the details on the Foundation Athletics blog!

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Armpits Out

BCS x OHS

"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement."

- Greg Glassman, founder of CrossFit

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WOD

overhead squat 10 x 2

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps

Compare to 02FEB2011. Post weights to comments!

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Holiday hours are finalized!

Wednesday the 23rd

• normal schedule

Thursday the 24th

• 6am
• 7am
• 9am
• 11am
• 12pm

Friday the 25th

• 6am
• 7am
• 9am
• 11am
• 12pm

Saturday the 26th

• 9am
• 10am
• 11am

Make sure you RSVP and welcome your Foundation Athletics brethren!

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DANIEL-SAN.

The bornday dude getting some kettlebell!

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WOD

"DANNY BOY"

2 rounds for time:

20 pullups
30 dive-bomber pushups
40 med ball clean-thruster, 20/14#
50 double unders


SupeRx = 3 rounds for time with chest-to-bar pullups, med-ball-clean-wall-ball (20/14#).

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Please note that you must email info@foundationSLU.com to RSVP to class.

click to embiggen

Andrew will be leading all classes this week, but don't fret FCF- he'll be home next week!

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Schedule Changes

If you haven't already heard, this weekend is the 2011 CrossFit Games! Because your beloved trainers are heading down to California to cheer and witness the glory*. Unfortunately that means this weekend's schedule will be lightened.

• Thursday 7/28: All classes will run as scheduled
• Friday 7/29: 6am/7am/4:30pm/5:30pm/6:30pm/7:30pm
• Saturday 7/30: All classes will run as scheduled
• Monday 8/1: 6am/7am/4:30pm/5:30pm/6:30pm/7:30pm
• Tuesday 8/2: All classes will run as scheduled

As always, our RSVP calendar is up to date, and it is your duty to RSVP!

Additional notes:
The 8am and 10am classes have been removed from the schedule. And for those looking to get a head start on the weekends, we are intermittently closing the 7:30pm Friday class. Check it!

*You can watch the games live on the official website. ESPN3 will also be airing it!

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WOD

for time:
100 deck squat burpees

Every 3 minutes on the minute, run/walk a 100m waiter's walk (20/10kg).

You must stand twice per rep: once to finish the deck squat and again to finish the burpee.

Post time to comments or BTWB!

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Today's skill

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8am all week?

Who is interested in attending 8am classes throughout the week?

Our current schedule

We currently only run 8am classes on Tuesdays and Thursdays, and are intent on opening up 8am classes on Mondays, Wednesdays, and Fridays to give you more options to get in the best shape of your life!

Let us know in the comments.

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WOD

5 rounds for time:
8 power cleans, 50/35kg
7 shoulder-to-overheads, 50/35kg
6 back squats, 50/35kg

Shoulder-to-overhead can be a strict press, push press, push/split/rack jerk, etc. SupeRx = 70/45kg

Post results to comments!

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Mobilization Monday

Your trainers went up north to Canada this weekend post-CGO 11.2 WOD and my hips were tight! I calf-stretched and chair-stretched whenever I had the chance.

Waiting to get into Canada

Sitting all day either in a car or at a desk WILL. KILL. YOU. I forgot to bring a lacrosse ball, but you make do with what you've got.

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A schedule change

Attention Attention!

We'll be adjusting our class schedule beginning next week to add even more CrossFit classes for you hungry athletes! Here are the details:

• 10am classes Monday through Friday will be shifted to 11am. (No more 10am classes for now) Hopefully you early lunchtimers can start showing up!
• New 8am classes will be added on Tuesdays and Thursdays.
• An additional CrossFit class will be added on Saturdays at 10am.
• The Foundations Program classes will be held Tuesday/Thursday at 7am/11am/6:30pm and Saturday at 12pm.

The changes are already up on our awesome RSVP system! Thanks Hermz!

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WOD

"CHIPPA"

for time:
50 wall ball shots, 20/14#
40 pullups
30 dips
20 power snatch, 45/25kg
10 burpees
20 shoulder-to-overhead, 45/25kg
30 kettlebell swings, 24/16kg
40 box jumps, 24/20"
50 double unders

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The 30-day Food Journal Challenge starts today! Register here. For your first post, let us know your goals for the duration of this Challenge.

The Jack Lalanne VOD: Unhappy People

Shoppers Unite!

Screw Black Friday!

We are pleased to announce that we have hooked up a 10% coupon for all your CrossFit Christmas needs! We have teamed up with TheShoeMart to get you all your favorite shoes and apparel:

• Inov-8 (f-lites like the 195, 220 and 230 are CrossFit favorites)
• Vibram Five Fingers (KSO)
• SKINS compression gear
• Brooks (Green Silence)

Click the picture below to support your gym and you'll get the discount as well!

Get ready to shop... 3-2-1-GO!

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WOD

"FILTHY FIFTIES"

50 reps each for time:

box jump, 24/20"

jumping pullup

kettlebell swing, 16/12kg

walking lunge

knees-to-elbows

push press, 20/15kg

back extension

wall ball, 20/14#

burpees

double unders

compare to 08SEP2010.

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AT HOME WOD

use this tabata timer

for max reps:
bottom-to-bottom tabata squats
rest 1 minute
top-to-top tabata pushups
rest 1
tabata situps

During the rest period of the tabata situps you must hold the hollow body position. Anytime you break/drop out of the position you will owe 10 burpees post workout.

EVERY REP COUNTS! Work the best you can and post results to comments!

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This past weekend was our first 9am Saturday class. Now we have a 9am class Monday through Saturday.

and Paolo made another dope video:

See you this Saturday if we don't get snowed in!

You asked for it!

Be at the inaugural 9am class tomorrow!

The holiday schedule has rolled into our calendar. Yes, we will be open on Thanksgiving Day, the day after Thanksgiving, and the weekend. We care about you THAT much! It will be a limited schedule, so be sure to RSVP!

• Monday through Wednesday: Normal Schedule
• Thursday: 8am, 10am, 11am
• Friday: 10am, 4:30pm, 5:30pm, 6:30pm
• Saturday: 9am, 12pm

See you then!

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WOD

"TABATA THIS!"

tabata intervals of:

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

Your Exercise Score is the lowest amount of reps in any interval. Your Total Score is the sum of all Exercise Scores.

compare to 10MAY2010.

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Transference by CrossFit Verve.

Midget toss. 'Nuff said.

This Friday!

Friday is our HALLOWEEN Party/Potluck.

Just wanted to remind everyone about Friday night. A couple of things:

• You don't have to workout to attend.
• If you're planning to hang out, come around 8pm.
• Everyone is welcome. Bring a friend or five.
• BYOB (because sharing is caring). Food too!
• You don't HAVE to have a costume. BUT you get a gold star if you wear one.
• It's probably going to be cold. Dress accordingly and BUNDLE UP!

That's all for now. Hope everyone is adjusting to the weather!

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WOD

for max reps:

tabata toes-to-bar

max double unders in 2 minutes

tabata single-arm dumbbell push press

max calories on the rower in 2 minutes

tabata kettlebell swings

El Chupacabra!

There is no rotation time between the movements. Every second and every rep count. Athlete's choice on the weights- challenge yourself.

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Has anyone noticed the new classes rolling into our schedule? Don't forget to RSVP!

Looking Ahead / November Foundations Schedule

A new (tentative) November schedule is below. The holiday months are coming and we are going to shuffle things around to accommodate the season. This won't be a difficult change for most of you, because based on our RSVP system, we'll be adding classes on days that are the busiest! The Saturday schedule is still being figured out...

We will be adding a 6:30pm CrossFit class on Mondays, Wednesdays, and Fridays. 

As always, your feedback is important to us, and we do our best to meet all of your requests! (this is for you, Mrs. M!)

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November Foundations

September 2010: the graduated evening session!

Due to the Thanksgiving holiday, we will be running an adjusted schedule for the Foundations Program. It will be 12 classes to be completed in just 3 weeks instead of 4. There will be 4 classes per week. Email us for more information on how that schedule will be run!

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WOD

"ELIZABETH"
21-15-9 reps for time:
clean, 60/44kg
ring dip

Tony doing "Rx+"

This can be a power or squat clean.

Good Morning October!

Due to popular demand, we will be adding additional morning classes starting the first week of October! Paolo (our media guru!) and Margaret (our aspiring nutritionist!) will be heading the new 6am and 7am classes on Tuesdays and Thursdays.

Paolo

TMICITW, Ginger and Margaret

Now you insomniacs have five days worth of CrossFit options... You crazies!

See the new schedule at http://rsvp.foundationcrossfit.com. Those of you who are RSVP'ing will already have noticed the additional classes in the schedule. Thank you for being so responsible and avoiding the dophin burpees! (If you don't have an Athlete ID, email us!)

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WOD

press 5-5-5

in 90 seconds:
max double unders

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Our box a year ago...such humble beginnings!

Can you believe it has been a year in our current box? Time flies when you're having fun and getting fit!

recognize everyone?

We have worked tirelessly to provide you the resources to get fit, stay healthy, and improve your lives. Your positive energy, high spirits, and desire to achieve are what fuels us to keep learning, teaching, and encouraging you to get stronger, faster, and awesomer!

Thank you so much for the support you've shown us.


- Team FCF

Intensive Classes

Our INTENSIVES are hour-long sessions where we improve your proficiency in a specific skill or learn more about a specific subject. These classes occur three times a week (same subject each class): Tuesday at 6:30pm, Thursday at 10am and 6:30pm. We will post the subject on the Friday before.

The entire month of July will be dedicated to basic and intermediate gymnastics (centering on tumbling).

This includes general "floor exercise" as well as still rings:

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WOD

"NUTTS"
for time:
10 handstand pushups
15 deadlifts, 115/81kg
25 box jumps, 30/20"
50 pullups
100 wall ball, 20/14#
200 double unders
400m run, 20/15kg

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Gymnastics At Age 69 - RossTraining.com

This is awesome. If this guy can do these movements at 69 years old, you better bet your ass that YOU can do them now with some proper training.

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!

Schedule Change?

Only 3 spots remain for the MAY Foundations Program. Reserve your spot and enroll today! Class 1 is Monday.

Join in on the fun! The Summer Bodies Challenge kicks off on Saturday at 11am with a Nutrition Lecture + "Mandatory Party". This lecture/party is open to anyone and everyone who wants to learn stuff... and bring good food to share!

Helpful links:

• Announcing the Summer Bodies Challenge!
• LGN: The Skinny.
• The Look Good Naked Challenge on Facebook.
• The Look Good Naked Information Packet (PDF).

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WOD

tabata squat thrusts

rest one minute

tabata knees-to-elbows

rest one minute

"KAREN"

for time:

150 wall ball shots, 20lbs/14lbs

compare to 12MAR2010.

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We have been experiencing some amazing growth at the gym! We need to know what you guys want in our schedule.

Would either of these work? (Changes in yellow.)

SCHEDULE A

Monday, Wednesday Friday

• 6am CrossFit
• 7am Foundations
• 9am CrossFit
• 10am Foundations
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm CrossFit
• 6:30pm Foundations
• 7:30pm CrossFit

Tuesday & Thursday

• 9am CrossFit
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm CrossFit
• 6:30pm Advanced CrossFit (need permission to attend)
• 7:30pm CrossFit

Saturday

• 11am CrossFit/Group Intensive

or

SCHEDULE B

Monday, Wednesday Friday

• 6am CrossFit
• 7am Foundations
• 9am Foundations
• 10am CrossFit
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm Foundations
• 6:30pm CrossFit
• 7:30pm CrossFit

Tuesday & Thursday

• 9am CrossFit
• 10am (Foundations Make-Up)
• 12pm CrossFit
• 4:30pm CrossFit
• 5:30pm CrossFit
• 6:30pm Advanced CrossFit / (Foundations Make-Up)
• 7:30pm CrossFit

Saturday

• 11am CrossFit/ Group Intensive

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What would you want to see? Add/ take away? Post to comments!

Our Schedule

This week (and on) we will move to the following:

click to embiggen.

Thinking about making Tuesdays at 6pm a Group Orientation for newer folks and for your friends to check out what we do!

Please post feedback in comments.

August 2009 Schedule

Here's the new schedule for this month! That news I've been talking about and talking about... it's coming and you'll all be happy about it (seriously!) "Blue Collar" workouts coming to you in 2-3 weeks. (=

Anywho, check out the new classes.

BY DAYS!

CrossFit Classes

• Monday - 6am, 9am, 12pm, 6pm
• Tuesday - 9am, 12pm, 6pm
• Wednesday - 6am, 9am, 12pm, 6pm
• Thursday - 9am, 12pm, 6pm,
• Friday - 6am, 9am, 12pm
• Saturday - 11am

CrossFit On-Ramp Classes (for beginners)

• Monday - 10am, 5pm
• Tuesday - 10am, 5pm
• Thursday - 10am, 5pm

or BY TIMES!

• 6am CrossFit Class on Monday, Wednesday, Friday
• 9am CrossFit Class Monday-Friday
• 10am On-Ramp Class (beginners only!) - Monday, Tuesday, Thursday
• 11am RAINSTORM CrossFit Class (open to everyone!) - Saturday
• 12pm CrossFit Class Monday-Friday
• 5pm On-Ramp (beginners only!) Monday, Tuesday, Thursday
• 6pm CrossFit class Monday-Thursday

I hope that made sense. I'll have a visual aid sooner than later!

Have a question about CrossFit On Ramp classes?

CLICK HERE!