Arch or Hollow?

Jo K

Is she in an arched position or hollow position? Which one of those would be preferred in a strict pull-up?

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• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II - Throwdown @FCF

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WOD for Active Recovery Thursday 11/7

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Let's play with whatever the trainer deems "fun"! This probably means doing overhead lunges with 73kg on the foam rollers. Blindfolded. While Zeb throws lacrosse balls at your trunk. And Mark records the entire thing on his iPhone and posts it on instagram. Unless you decided to join Leslie or Jared for Mobility class at 7am and 6:30pm. Although Jared has had this affinity for "turtles" lately. I hope he doesn't make you do that for 5 minutes...

Post results to whiteboard/comments/Cody.

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Why We Do Not Believe In Knees Pushed Out When Squatting - Lift Hard

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Yay (Bumper) Burpees!

Today's burpee standard ends with you standing completely on a bumper plate.

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WOD for Wednesday 2/6

STRENGTH

snatch balance 15x1

CONDITIONING

every minute on the minute for 20 minutes:

(even minutes: 0:00, 2:00, 4:00, etc)
7 perfectly vertical kettlebell swings, 32/24kg
3 muscle-ups

(odd minutes: 1:00, 3:00, 5:00, etc)
7 front lunges, 32/24kg
7 burpees

Muscle-ups must start from full extension. The front lunge is stationary- step forward and return with kettlebell in rack. Burpees will finish by standing on a bumper plate.

Post snatch balance to whiteboard.

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Get Cozy Down There - Catalyst Athletics

Something I can't stand is watching lifters with weak or inconsistent bottom positions in the snatch rush out of the squat and drop the bar partway up, even in power snatches (this applies to jerks as well). These same athletes will often also complain about missing big attempts that "felt so easy" because they can't secure the bar overhead long enough to recover successfully... 

[read more] 

- Greg Everett

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Pushing the World Away

Not pushing up, but pushing the world away!

Celebrating love everyday: 200m run and 4 toes-to-bars because they got together in 2004. 8 pullups for the years they have been together. 12 pushups for the anniversary month. 19 squats for the anniversary date.

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WOD

1.
establish within 15 minutes:
1RM weighted pushup

Pay attention to the position of the weight on your back. Shoulders, mid/low back, hips/butt? What position is best served.

2.
"CC+DD"
as many rounds in 20:04
200m run
4 toes-to-bar
8 pullups
12 pushups
19 squats

Post results to whiteboard.

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Squat Stance & the Olympic Lifts - Catalyst Athletics

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CGO 11.5 and Going #2

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WOD

CGO 11.5

as many rounds as possible in 20 minutes:
5 power cleans, 65/45kg
10 toes-to-bar
15 wall ball, 20/14#

compare to Saturday, 23APR2011. Post results to whiteboard.
---- You're going to gawk at me, but I'm being serious. You can thank Amy for bringing it up (; We've talked about in class, and if you remember way back when we first taught you about the "paleo chair"/Third World Squat, we said it does wonders for your health, movement, and mobility. For those who were with us for over 2 years, we used to talk about Paul Chek * and some of his reasons for a full depth squat... in other areas than fitness. MobilityWOD.com started with this concept in his first video. Robb Wolf mentioned it early on with the Paleo Solution podcast. It's amazing! I can't believe no one thought of this yet! OH. WAIT A SECOND.
For those willing to spend the money, awesome. I'm really glad you're taking this seriously.

For everyone else serious about trying it, time to start balancing!

Just like everything else we teach: try it for two weeks- if it doesn't make positive change go back to what you know.

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Run Club/Run Class/Barbell Class?

AW front and center

While we prep for the next running program, who would be up for a Foundation CrossFit Run club/class? We could meet once or twice a week- and for those who who rather lift at that time, a Barbell class at the gym.

Good idea? Let us know!

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WOD

within 25 minutes establish a 3RM front squat.

then

5 rounds of:
5 squat clean & jerks
50m sprint

Choose a doable barbell load where you are smooth and speedy. Also: SPRINT! Your rest is as long as it takes to walk the 50m back to your barbell. Post loads used to the whiteboard!

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Ten Things We've Learned About Squats - Charles Poliquin

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NW Regionals 2012

Ready for Regionals? Spectator tickets are up now! Click here to buy. $25 for the entire weekend, $10 for a single day. Unless you want to volunteer, in which case CLICK HERE.

The North West Regionals for the 2012 Reebok CrossFit Games will be held from Friday, May 25th through Sunday, May 27th. This year the competition will take place at The Puyallup Fairgrounds in The Americraft Showplex:

Way better than competing on dirt!

Excited? You should be!

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WOD

back squat 7x5

then

for time:
2k row

compare to 25MAY2011. Post experience and results to comments.

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Science, Pseudoscience, Nutritional Epidemiology, and Meat - Gary Taubes

Read this now and share with friends.

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BEER (and socks)

Mandy, Cheryl, Lee T, and GTR the birthday boy

You all deserve a beer for completing and competing in the Reebok CrossFit Games Open!

Great job to everyone involved! We're in the process of planning a post-CGO party for the beginning of April, but first we'll have an intergym battle between Foundation CrossFit, Rocket CrossFit, and Foundation Athletics!

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WOD

Tabata double unders

then

"FIGHT GONE GTR"

3 rounds for max reps. 1 minute rounds of:

• row (calories)
• burpee box jumps, 24/20"
• 20m shuttle run
• one-arm kettlebell swing, 24/16kg
• rest

Rower damper must be set at 10. Post results to comments!

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Which position is better? Toes forward (less than 15 degrees) or toes out (30 degrees)?

• Hip Torque, Toe Angle, and Squatting - 70's Big
• Squatting Toes-Out - Catalyst Athletics
• Foot Position Test: Breaking Diane - Mobility WOD

How do you set up your stance? 

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"Break the bar"

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WOD

hang power clean 7 x 2

high-bar back squat 7 x 2

Post loads to comments!

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Check Yourself, Fo' You Wreck Yourself - LIVXFIT

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Nate's Leaving Tomorrow

Come see do the brutality that is his "Temporary Farewell Workout".

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WOD

max reps in 2 minutes:
handstand pushups

then

backsquat 5rm

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The 2011 CrossFit Games Northwest Regionals is this Weekend!

ALL THE DETAILS ARE LISTED HERE.

Should be a good time. Andrew is judging all day Friday, so come by and say hi!

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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.

Next Events

Warrior Dash: done.

before

after: Max the Mud Monster

Next up: FIGHT GONE BAD 5 @ Urban CrossFit 9/25.

Our current roster:

• Sheena, Danielle, Hollie, Bex, Mrs M, EJ, Joey Muscles, AW, Tim, Colin B, Ced, Max, Alex, Kyle, Joel, AB and Tony.

Want to join in? IT'S NOT TOO LATE!

After FGB5: The Seattle Marathon (and 1/2 Marathon) is on 11/28. Adam is going to start an Endurance Program soon to prepare those ready and willing to participate! Details soon...

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WOD

back squat 5-5-5
back ext, 3 sets of max reps

compare to 05AUG2010.

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A New Name for High Fructose Corn Syrup - The NY Times

courtesy of babble.com

HFCS aka "Corn Sugars" aka sugar aka hyperinsulinemia aka an early death.

Team Kamikaze

John V, Andrew and Cedric have some epic broad jumps

The only team to go face first!

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WOD

back squat 5-5-5

as many rounds as possible in 10 minutes:
100m run
10 kettlebell windmills, 16/12kg

compare to 21JAN2010.

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Spots just opened up for the NW Warrior Dash on September 12th! Grab your spot here. We're registered for the 3:30pm heat as we plan to enjoy the local festivities beforehand. Plus a bunch of other CrossFit affiliates will be there.

Team Foundation CrossFit: AW, AB, Sheena, Colin, Stephen, Ced, Mike S, Max, Faye, Danielle J. Who else?

Less than a week and a half away!

The 2010 CrossFit Games will begin on Friday, July 16th

Andrew and Adam will meet up with Tony in California to watch the weekend unfold! You can watch it live too!

Stream it live here: http://live.crossfit.com/

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WOD

back squat 3-3-3-3-3

max handstand

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So last year's CF Games premise was "Unknown & Unknowable" and featured a 7k trail run, max deadlifts up to 500#, 170m uphill sandbag sprints, row/sledgehammer workout, a couplet, max snatching, a triplet and a chipper.

This year's they say that whoever does more work wins.

What do you think the workouts will be? Elements from Strongman? A 30k single-speed bike ride? Learn a dance routine?



If the power was in your hands, what left-field items might you throw at the Games athletes?

Where is the sun?!

It's mid-June- where's my Vitamin D source, Washington?

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WOD

Back squat 5-5-3-3-1-1

compare to 12MAY2010.

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Corn Is NOT a Vegetable - Mark's Daily Apple

Animals

To build some intensity for barbell lifts, aggressive stomping (no more than 6!) will set off a "fire" in the heels. It also helps focus on the task at hand.

And yelling as loud as you possibly can helps too:

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WOD

back squat 5-5-3-3-1-1

Time to find your true 5, 3, and 1 rep max!

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Other than being a genetic beast, strength is a skill only a few dedicated will work towards.

Have you been getting stronger?

Muscle-up Motivation

How's that muscle-up coming?

Deadlines are coming up. Ladies?! Who's going to join the club?

Our last visitor Sebi did his first muscle-up ever on Saturday. Video proof later.

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WOD

back squat 5-5-5

amrap in 12 min:
3 kettlebell clean & jerk (L), 24kg/16kg
3 kettlebell clean & jerk (R), 24kg/16kg
3 bupees

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QOD

What's the most difficult section of the muscle-up? The pullup, the transition or the dip?

For those who don't have a muscle-up yet, what's holding you back?

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?

Happy St. Paddy's!

Our obligatory irishman picture:

With his ridiculously high elbows. It's okay though. He's learned the proper way.

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WOD

back squat 5-5-5

amrap in 15 min:
10 burpees
15 kb swings, 24kg/16kg

After your warm-up attempt your best 500m row.

Restarting Strength

This past weekend I attended the Starting Strength Seminar with Mark Rippetoe at CrossFit Eastside and what an amazing weekend it was. Rip and his amazing crew of coaches defined and reviewed coaching, strength, some basic anatomy, physiology and physics. We also learned from both lecture and practical breakout sessions how to squat, press, deadlift, bench press and power clean using their method.



This definitely opened my eyes as to what I should be doing as your coach. Expect to see more strength training! Like today...

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WOD

back squat 5-5-5
press 5-5-5
deadlift 5RM

Look in your journals to see where you're at. Let's drive hard on technique today (and from now on). Great job this weekend to all those who Totaled.

Getting out of the hole

When rising out from the bottom of the squat, keep your back angle the same the entire time. This requires you to raise the hips AND the chest at the same pace. This is essential to properly executing the movement and squatting heavier.

If your hips rise too quickly we visually see two things:

• your butt goes up fast
• and your back angle becomes more parallel.

I refer to this as "stripper dance". Keep that chest up.

From Mark Rippetoe and Lon Kilgore's STARTING STRENGTH:

(source)

Let's squat right!

ps
CrossFit Total this Saturday at 11am.

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WOD

back squat 5-5-5

using your 1RM, press every minute on the minute for 15 minutes.

finisher:
470m waiter's walk w/ bumper