That's Levitation, Holmes

Can you levitate the bar up to your hands?!

Ron during 14.3

---- Upcoming Events:

• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Max Week Monday 4/13

STRENGTH

establish a heavy deadlift within 10 minutes

CONDITIONING

for time:
1 mile double rack walk, 48/32kg

Post to whiteboard/the Cody app.

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We've been proponents of minimal-style shoe wear in the gym (and short running endeavors) for a while- the benefits are just too great. The more time you can spend in better shoes (or barefoot) with proper foot mechanics, the healthier you foot/lower leg/body will be!

Two-Year Case Study - Dr. Nick's Running Blog

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To Butterfly or To Not Butterfly?

Colin B

The butterfly kip, when done with proper technique and a good strength base, can lead to faster cycle times therefore decreasing your workout time. A number of competitive exercisers favor this method over most.

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown

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WOD for Test Week Tuesday 10/29

STRENGTH

establish within 15 minutes:
snatch 1RM

CONDITIONING

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

compare to 30AUG2013. Post results to whiteboard/comments/Cody.
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Winter Is Hard On Your Shoes. Here's What To Do About It - Jezebel

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Mobilization Prep: Rack

How do you prep for better rack position?

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WOD for Wednesday 8/14

STRENGTH

bench press 5x3

CONDITIONING

5 rounds for time:
12 front lunges, 60/45kg
40 double unders

Post time to whiteboard/comments/Cody.

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Why Weightlifting Shoes - Tabata Times

My preference from best to worst:

• Nike Romaleo 2 - the best on the market for weightlifting, but they are an investment at $190. With the 2 they made significant improvements with the weight of the shoe.
• Inov-8 Fast Lift 335 - the best hybrid lifting shoe for multiple-element workouts (like today!). Light, powerful, and with a forefoot flexible enough for short runs. Great mid-level shoe priced at $150
• Adidas Adipower - similar to the Romaleo. If you're a fan of the brand and their other shoes these might fit better than the Nikes. $199
• Rogue Weightlifting Shoe - best economy shoe (.5" heel), good for wider feet, and only $120
• 2013 Pendlay Weightlifting Shoe - another great economy shoe (see here)
• Adidas PowerLift Trainer 1 & 2 - not a fan of the fit or the foam heel, but affordable around $99. If you're going to invest in a shoe, don't go cheap. Wait and save until you can get a better shoe.
• Reebok CrossFit OLY Lifter - not a fan of the materials, fit, or the sole. At first this was the only hybrid on the market so it was the only recommendation I could give. It's not a terrible shoe, but with the arrival (and price match of $150) of the Inov-8 Fast Lift I can't help but suggest anything else.

If you're in the market for weightlifting shoes try Rogue Fitness. There's also Born to Run near REI- local but they only carry the Inov-8 Fast Lift and Reebok OLY Lifter. Remember: wear one of our shirts and receive a 20% discount.

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Joni & Amy

Anyone else close to their first pullup/muscle-up?

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WOD

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

compare to 27AUG2010. Post time to comments!

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You know how we tell everyone to take their shoes off if you're not wearing lifting shoes or Converse Chuck Taylors? Here's one reason why...

"Why Weightlifting Shoes?" - Andrew Charniga Jr., Sportivny Press

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31 Heroes

From the official website:

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, and individual family funds.

The Workout

The workout promises to be a unique Hero WOD. Thirty-one of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

Get Involved

• Register for the workout here – $31 gets you the workout & a t-shirt
• Find a local CF affiliate hosting the event. Not involved with a box already? Check out the list of affiliates here to find one near you. If they’re not already hosting, recommend that they do. 
• Show up on September 3rd and honor our heroes. Times will vary by location, so please check with your local affiliate for event times.
• Not interested in a workout? You can still donate by clicking the donations tab above, however if you’d like to receive a t-shirt you must register for the event.

Who Benefits?

100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, and individual family funds.

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WOD

9-7-5 reps for time:
squat snatches
muscle-ups

compare and contrast to 30JUL2010.

UPDATE: I went off memory, but memory was off! "AMANDA" is 9-7-5 reps for time. Geez- thanks for correcting me, guys!

And by the way, our Amanda got her first pullup today! Congrats!

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Looking for weightlifting shoes? Attending some of our new LIFTING classes?

These Adidas Power Lifts work really well and right now you can get them for $90 + tax + free S&H from the official website.

 

Is that an FCF colorway I see?!

You can find a special red/black colorway on Amazon, and both Amazon and Rogue Fitness carry the Onyx/Black/Red colorway.

Speaking of which, Rogue Fitness is closing out the Rippetoe lifting boots because of production issues. Limited sizes, $115/pair.

Are you ready?

Mark your calendars. More info to come. It's going to be a rad day...

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WOD

find your 1RM turkish get-up.

Finisher:

find your highest standing box jump

Post results and how high you can jump to comments!

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REI Infographic: A History of Shoes

Click to enlarge!

If I were to wear some Reeboks, I'd rock high top Pumps!

Interesting trivia, isn't it?

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Do certain shoes make you move better?

Moonboots

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WOD

"CGO 11.2"

as many rounds as possible in 15 minutes:
9 deadlifts, 70/45kg
12 pushups (with hand release)
15 box jumps, 24/20"

Watch the video description here.

Post results to comments!

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We're big shoe fiends here at FCF and believe there's a proper shoe for certains movements. Chucks, Inov-8s, Tigers, Sambas, Evos, Five Fingers, Frees, Gloves, and skate shoes all have their places in the gym.

What's your favorite?

In Search Next CrossFit Shoe - Fit Bomb

Vivo Barefoot Evo II

Nike Free

New Balance Minimus

Wishlist: CrossFit gear

Tis the holiday season! The other day we talked about the discount you can get from The Shoe Mart. Let's chat about other things we can utilize within CrossFit:

DISCLAIMER:
By NO means are we telling you that having all this gear will make you a better athlete. We're NOT saying go out and buy all of these things or you'll suck. You've become a better athlete because of your dedication to fitness (and because you have the best trainers in the world). We just want to share some apparel ideas with you since the holidays are approaching.

BTW your trainers like gift cards and coffee (;

Building Your Own Home Gym
The CrossFit culture started out NOT in big warehouse spaces, but in garages (ourselves included). You won't always be able to make it in the gym, but you should have a contingency plan for your fitness.

• gymnastics rings. You can set these up over anything. Rogue makes a an excellent doorway setup.
• Our gym uses the following: Rogue, Xtreme Rings, AgainFaster, EXF
• a jump rope. Any jump rope. Cool ones here, here and here.
• a kettlebell. 16kg for gents, 12kg for ladies. Unless you're J. Evans, in which case you'll need two 32kg kbs. You can hopefully find one at a Play It Again Sports near you.
• rubber bands aka jump/stretch bands. You've learned how to mobilize at the gym and by watching all the videos on Mobility WOD. I recommend blue bands (small)

Community Supported Agriculture (CSA)
Get away from tedious shopping and stop wasting food! Most CSAs will allow you see what you'll be receiving and substitute your foods as necessary. I'm posting a few, but there are plenty around Seattle.

• Full Circle Farm
• Local Roots Farm
• Tiny's Organic

Save some cash for cow. Tami has a rancher friend who's going to have a cow ready for the new year. Sign up for some steak at the gym!

Here are some other resources for some gear we recommend you look into:

• Weightlifting Shoes
• Adidas (Iron Work III, AdiStar, Power Perfect II)
• Rogue Fitness (Rogue Do-Wins, The Rippetoe Boot, Nike Romaleos)
• Again Faster (AF Talons, Pendlay Do-Wins, VS Athletics, Ristos)
• Nike Romaleo
• A bunch of other options and reviews of many listed above
• CrossFit Apparel
• Us! (Duh- represent your gym! New apparel coming very soon)
• LifeAsRx
• CrossFit.com
• Rogue Fitness
• Again Faster Equipment
• Us again!
• Books!
• We've recommended a bunch here.
• Lululemon Athletica
• Men: Smash pant/Letterman pant, Pacific Beach Hoodie
• Ladies: everything.
• MEMBERSHIP at the gym. Get one for a loved one (remember we have a domestic partner discount!)

Yup.

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WOD

"ISABEL"

for time:

30 snatches, 60/44kg

compare to 18OCT2010.

and/or

"GRACE"

for time:

30 clean & jerks, 60/44kg

compare to 06AUG2010.

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Another reason heavy consideration of what type of shoes are important in our type of training:

Shoes - I Am UnScared

Ready for lifting

The CrossFit/USAW Weightlifting Open has long be over with, but I wanted to share the awesome video that bore from the event:

Hope it inspires you as much as it does us!

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WOD

for max load:
find your 5RM back squat

compare to 14SEP2010.

Depending on time, you may go up to 5 sets with your working weight. Otherwise it's time to find your true 5-rep max!

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Enough with the metcons- it's time to start lifting more often! Stop lifting in your marshmallows. [Buy] [your] [weightlifting] [shoes] now. Or put them on your Christmas list.

FCF Halloween WOD + Potluck

YOU ASKED FOR IT!

We will be doing our second(?) annual Halloween WOD and Potluck/Party. Time to have a drink with your fellow athletes and friends at the box! Cedric- we're calling you out to spend one of your last days in Seattle with us!!!!!

EJ last year

We will be holding a special workout at 7:30pm where the participants MUST be costumed. With the crowd vote, we'll have a prize for the person who has the best one!

"Ralph Macchio"

After that we'll share some food and laughter. We might have a special movie presentation for you- we might not. The only guarantee is some fun times. It ends when it ends!

BRING YOUR OWN BEER. and wine. and food. We'll have some, but bring something to share.

We're only planning for as many people actually RSVP on the whiteboard or by email (info@foundationcrossfit.com). Feel free to invite your fam, friends, coworkers, etc.

You can check out the Facebook event here.

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WOD

"LYNNE"
5 rounds for max reps:
bench press, BW
pullups

compare to 10AUG2010.

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Check this article out to read about the shoe the NBA banned for "undue competitive advantage".

Weekend Reading

Here are some interesting reads that I've wanted to share:

• Adventures in Progress ponders Will 2011 Be the Year of Minimalist Footwear? I would say that the Minimalist/Barefoot movement is definitely making an impact. Just look at the popularity of the Five Fingers and the Inov-8 230s. We have about 10 athetes wearing the Fivers and 15 people wearing the Inov-8s (including your trainers) and everyone LOVES how they feel. I've also recommended Onitsuka Tigers and of course the Converse Chuck Taylors. I've also previously mentioned the upcoming Vibram + Merrell collaboration. Shoes matter.

• Speaking of which CrossFit Inpulse (AL) asks "Why Chucks?". Answer: because they're awesome. By the way there's a ridiculous sale for Converse Chuck Taylors going on here.

• Lastly, here's a post from Lifehacker for all you thinkers: Top 10 Ways Your Brain is Sabotaging You (and How to Beat It).

New Shoes

Vibram + Merrell coming out with a new shoe similar to the Five Finger...

Introducing the Merrell Barefoot Collection

Hahaha @ the lady with the heel strike

Also, Inov-8 will be releasing the popular f-230 in multiple colors this fall as well as a new 2011 Spring lineup.

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WOD

"GRACE"

for time:
30 clean & jerks, 61/44kg

compare to 26MAY2010.

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Who's ready for some strength cycles? As the weather cools down, we'll get back into it, but for now we're going to enjoy the sun as much as we can.

Speaking of which HOOVERBALL this coming Tuesday at 6:30pm at Bobby Morris!

Weightlifting Shoes

You may have seen the collection of these fancy shoes growing at the gym lately. Maybe you've asked yourself "Are they worth it? Do they really make a big diference?"

The answer is yes.



The modern weightlifting shoe has been developing over the last decade as the sport of weightlifting has progressed. As the evolution of lifts like the snatch, clean and jerk evolved, as more effective ways for the lifter to get under the barbell were developed. From the "splot" to the "split" to the "deep split" to the "squat" landing, the shoes went from thin leather sneakers with no heel to high top boots made of leather, wood and nails. The high tops didn't allow the ankle to flex forward enough and the nails could catch on the platforms. (Sounds lame under a heavy load)

an old school brand: Karhu's

Weightlifting shoes were developed by the necessity of competition into what we see today. They allow for maximal use of the strongest muscles in the body (the lower extremities), and optimal joint mobility to lift/support the heaviest weights possible. The heel height assists flexibility and proper weight distribution on the feet. The solid base enables consistent transfer of power against the floor, through the body, and to the bar. Imagine a heavy back squat while standing on a pillow: it gives and moves under you inconsistently- that doesn't seem fun or effective, does it? Yet that's what many of us are doing lifting with our running shoes on.

These aren't stable enough for heavy lifts.

With weightlifting shoes you can better create and transfer power. You'll possess more balance. Your lifts will become more consistent, reliable, and stable allowing you to use more weight and get stronger.

Rogue Do-Wins

Adidas Iron Work III

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WOD

"DIANE"

21-15-9 reps for time:

deadlift, 100/70kg

handstand pushups

compare to 17DEC2009.

We will be using this standard for the deadlift today. There is a 12-minute cap. Perform doable quality work.

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Have you thought about picking up some lifting shoes yet? Our favorites are the Adidas Iron Work, The Pendalay Do-Win (patent leather) and the Rogue Do-Win (suede).

I call bullsh*t

Back in the day when I was working as a trainer for a big box gym, I had a client come out of nowhere with these shoes. I told her she just wasted $300 she could've used for better equipment, or even better, more training. This is stupid:

Read the article/watch the article here.

"As they walk on natural uneven terrain, they develop toned, lean leg muscles," says the video.

That's the science behind MBT shoes - Masai Barefoot Technology. It starts with posture. The curved heel makes you stand up straighter. Better posture means less stress on your joints, working your muscles more and therefore making you more fit.

...

Fashion may be the price you pay for fitness. The curved heel just looks weird, but it's that curve that could help shape your curves in a shoe inspired by people who don't wear any shoes at all.

Other people who've worn the shoes describe it as walking in sand. One pair of the MBT shoes costs $250."

If you want to be toned and lean then you have to eat better! Want better posture? Learn to proper spinal alignment through various activities (see: CrossFit)! Those who do see improvement with these pieces of sh!t will be DEPENDENT on them for "good posture" the rest of their lives.

Who gives a damn about fitness fashion?! Clothes look better on you when you have a nice looking body PERIOD.

With $250 you could buy this piece of crap or you spend that more wisely at a CrossFit gym. You want workout shoes? See what CrossFitters wear.

PUMA H-Streets on Sale!

via The Official CrossFit Boards (see why I make you get on them?!) the beloved shoe of many CrossFitters, PUMA.com is selling the H-Street model for only $42.00! If you check that link there's a promotional code for $10 off.

• Puma H-Street Vibrant Yellow/Black/Amazon
  
• Puma H-Street White/Puma Yellow/Spectra Yellow
  
• Puma H-Street White/Puma Red/Amazon

The official description:

Incorporating the characteristics of a distance track spike, H. Street's sleek, low profile silhouette, minimal outsole and lightweight mesh upper combine the worlds of sport and fashion into a colorful and versatile shoe.

Refer back to this article!

LIFTING SHOES

Why should weightlifting shoes top your equipment list?

Mark Rippetoe:

Shoes are the only piece of personal equipment that you really need to own. It only takes one set of five in a pair of squat shoes to demonstrate convincingly to anybody who has done more than one squat workout. A good pair of squat shoes adds enough to the efficiency of the movement that the cost is easily justified. For anywhere from $50 to $200 for the newest Adidas weightlifting shoes, a pair of proper shoes makes a big difference in the way a squat feels. Powerlifting squat shoes have relatively flat soles, and Olympic weightlifting shoes have a little lift in the heal that makes it easier to get the knees forward just in front of the toes. Your choice will depend on your squatting style and your flexibility. Most squat shoes have metatarsal straps to increase lateral stability and suck the foot back into the shoe to reduce intra-shoe movement.

But the main feature of a squat shoe is heel compressibility. The drive out of the bottom starts at the floor, where the feet start the kinetic chain. If the contact between the feet and the floor is the squishy gel or air cell of a running shoe, a percentage of the force of the drive will be absorbed by the compression of the cell. This compression is fine for running, but when squatting it reduces power transmission efficiency and prevents foot stability. Unstable footing interferes with the reproducibility of the movement pattern, rendering virtually every squat a whole new experience and preventing the development of good technique. Squatting in running shoes is like squatting on a bed. Many people get away with it for years, but serious lifters invest in squat shoes. They aren't that expensive, especially compared to brand new name brand athletic shoes, and they make a huge difference in the way a squat feels.

CrossFit Shoes

JUST IN TIME FOR THE HOLIDAY RETURNS! And I know plenty of you received money as gifts.

First, please watch this clip of Brian McKenzie on running shoe technology: [Windows Media Video] or [Quicktime]. He makes some great points here.

There's a huge difference in how much a type of shoe you wear affects exercise. There are cross-trainers, runners, flats, lifestyle, tennis, "driving" shoes, boots, dancing shoes, etc. What are the best?


Running shoes have a roll to them from left to right and front to back to make a run more safe and more comfortable. It's the same with cross-trainers. Basketball shoes are flat, but don't provide much grip and the ankle support can hinder more than help. That, and they're heavy.

In the world of CrossFit it's got to be the flat. It can be any type of shoe you please, but the smaller/thinner the sole, the better. Why? Refer to the video. Also, you get a better sense of the ground when you do that. Ever see Arnold back in his golden days working out? He's barefoot. Watch any number of CrossFit videos online, classic body building/strongman and you'll see people without shoes on (unless, of course, they're wearing proper lifting shoes). These athletes can feel the ground which provides better proprioception, or one's sense of spacial awareness, improving one's use of the body. Essentially the following shoes are glorified socks.

Here are some suggestions:

Onitsuka Tigers (Buy)

Let me start with the shoes I've actually seen in action. I own a pair of these bad boys and they feel good. They're used for everyday wear as well as when I workout. I can move lightly like I'm barefoot and the thinner sole provides me enough comfort in movement and exercise.*

Converse Chuck Taylor All-Stars (Buy)

the high tops
the lows

The classics. You've seen these worn by millions of folks and there's a good reason for it! Another pair of shoes I own and these are my favorite strength workout shoes. They are completely flat and they have built up the proprioception in my foot to know when one part of the sole lifts. It keeps me stable throughout the lifts.

Puma Speedcat (Buy)
Coach Dave @ CrossFit Seattle and Mikey both rock these racing flats/driving shoes. These are purposely designed with breatheable material, with appropriate flexibility to allow the driver precise movement and input at clutch, brake and throttle pedals. Same concept as the previously mentioned Tigers- flat, light-weight and thin sole. These come in both leather and suede, but you'll obviously want the suede ones if you plan to get them to workout in.

Nike Free (Buy)

If you remember prior to the release of these shoes, Nike first experimented with the Nike Prestos. They were lightweight runners made for everyday use. Frees come in 7.0, 5.0 and 3.0- the difference being the thickness of the heel. The only problem with these is that the 3.0's are very rare to find now.

Adidas Goodyear Race (Buy)


Goodyear Tire Co. collaborated with Adidas to create a racing shoe because they were the hot fad a couple years ago. Obviously the sole is the tire material. These are basically the same version of the Puma Speedcats.

Puma H-Street (Buy)

• Review

Vans (Slip-on/"Spicolli", Authentic, SK8-Hi, the below pictured Half-Cab or any other skate shoe) (Buy)


These are just like the Converse Chucks, just a different brand. It does have a thicker sole, but that may be beneficial for some. These grew in popularity with the skate world because it allowed them to keep a proper footing on their skateboards because it stands so flatly. DC Shoes are very popular amongst the Californian CrossFitters too. They prefer the Spartan model.

Adidas Samba (Buy)
or any other indoor soccer shoe


Google POSE Running. The concept is about running as you would completely natural (see: naked). There is NO HEEL STRIKE when barefoot. Therefore, you wear a shoe that would do the same. Vibram Five-Fingers, anyone?

I hope that you see the similarities between the shoes I listed. Below I've posted some links and articles for you to read. Let me know if you try any of these!

Further Reading:

• CrossFit Endurance
• CrossFit Message Boards - Clothes & Shoes
• MSN - Working Out Barefoot
• Yahoo! Answers - Sneakers Vs. Barefoot
• Runner's World - Message Board
• CrossFit Message Boards - CrossFit Running Shoes
  

All pictures from Zappos.com

*I have a neutral-moving foot with a low arch (just in case you wanted to know my stats)