FCF Away Team: Sunday at Snoqualmie

Saturday night's party not enough FCF for you? Let's keep the party going all day Sunday at Snoqualmie! We'll be meeting up at the pass for a day of skiing/snowboarding. Want to join us? Get the full scoop on the Facebook event page.

Never been snowboarding, but want to learn? Colin's spending the morning on the beginner slope to help anyone figure out the basics. If you can survive an hour of CrossFit, a couple hours on a snowboard
will be a breeze!

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WOD

Happy belated to J. Freshwater!

"J. FRESHIE"

for max reps. 1-minute stations of:

• row/AirDyne for calories
• medicine ball squat clean
• knees-to-elbows
• dumbbell push presses
• box jumps
• slam balls
• kettlebell swings
• burpees
• jumping lunges
• row/AirDyne for calories

Rest 2 minutes after every exercise. Compare and contrast to 14DEC2011. Post results to comments.

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Tasty Tuesdays!

From Margaret:
I thought up this recipe when I was walking around Costco. It's spaghetti squash, shrimp, squeezed lemon, chili and cayenne pepper, cilantro, and home-made salsa.

 

Salsa recipe:

It's pretty simple and all you'll need is:
- a food processor
- large bunch of cilantro
- on 16oz can whole tomatoes
- one can of El Pato tomato sauce
- One bunch of garlic (or more if you like it- we like lots)
- Some spicy pepper seeds for a little kick
- Salt and pepper to taste

Just put it all in the processor and blend it. If there is too much, do it in 2 loads and combine all in a bowl when you are finished.

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"Snowmaggedon"

Calm down Seattle- it's not that bad.

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WOD

Cretus Ex Duellum 2012 - Mixed Pairs WOD #5

in 10 minutes:
150 partner wall ball shots, 14#
then
max "high-five burpees" in the remaining time.

Dropped balls result in a 1-rep deduction. Score = number of "high-five burpees". Post yours to comments!

Remember that Cretus Ex Duellum is this weekend at Local's Gym in Lynnwood on both Saturday and Sunday.

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AT-HOME WOD

for time:
100 squats
100 pushups
100 squats
100 situps
100 squats

then finish off with 3-5 rounds of:
max hollow
max arch hold

Post results to comments!

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Jessica Alba's Post-Baby Workout: Burpees! - People

Back to old form after having a baby... sounds like burpees.

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Snow?

Even though the weekend teased summer, don't forget it gets cold too!

Spring Season: Day 1

Don't fret- that just means it's time to hit the mountains for some spring skiing/snowboarding! Crystal Mountain is awesome when precipitation hits Seattle. Thursday's going to have some freshies!

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WOD

3 rounds for max reps:

1-minute stations of

• slam ball, 20/10#
• kettlebell sumo deadlift high-pull, 24/16kg
• pullup
• hand-release pushup

SupeRx = 30/20# slam ball, 32/20kg kb sdhp, c2b pullup, and hr pushup is in a true gymnastics plank.

Who likes slam ball?! Post results to comments.

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The Most Interesting Man in the World discusses The Gym:



(via Margo)

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More athletes to befriend!

The November Foundations program graduated this past Saturday. Let's make sure we give these newer athletes a warm welcome! Pao made a video:

Congratulations!

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WOD

21-18-15-12-9-6-3 reps for time:

deadlift, 60/44kg

ab-mat situps

Do it Rx'ed. Do it SupeRx'ed (heavier deadlift, toes-to-bar). Do work. Use the torque!

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WINTER STORM WATCH!

snOMG! We are experiencing quite a crazy snowstorm here in Seattle. We may need to cancel some classes for your safety and ours. Our 6am/7am class will be in session tomorrow, led by our fearless trainer Paolo.

If you are driving, biking, or even walking to the gym or anywhere in the city, please be careful! The roads may be slick, and we would rather you miss a class than have a mishap. We'll be sure to post alternative workouts for you to do at home on occasions like this.

Make sure you RSVP (and un-RSVP) for classes. We will take advantage of this system in special circumstances, and we'll contact you if the schedule changes. If we have to close the gym, we don't want you showing up to a locked door. Get up-to-date status on the gym by following our Twitter account here.

Today's AT HOME WOD

for time:

100 squats

75 situps

50 pushups

25 burpees

If this doesn't seem like enough, double or triple it!

Post results to comments!

Laterally Speaking

The cold weather is nearing, and we will be taking you to the next level by preparing you for winter sports! Whether it be skiing moguls, ice skating, or snowboarding, we want to prepare your legs and upper body for all that good stuff! We'll also teach proprioceptive methods so you can handle the cold, slippery conditions around town.

Look for more lateral movements during warmups to strengthen your ankles, knees, and hips. Soon you'll be able to hit the slopes for an entire day, and still have energy for more!

Who's up for an FCF Ski/Snowboard trip?!

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WOD

"JACKIE"

for time:

1000m row

50 thrusters, 20kg

30 pullups

compare to 06APR2010.

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AOD

Is the Era of Cheap Food Ending? - Gizmodo.com

What do you think? The human population is definitely growing- will the demand of food surpass the rate at which we can feed them? Will GMOs be the norm? And how much of a premium will real, unaltered food be?