Celebrating Life

birthday girl dancing!

Today's work is dedicated to both Sheena C who celebrates her 27th birthday, as well as Colin F who just graduated his Family Medicine Residency.

the graduate reaching for the stars!

Send them good vibes!

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We had an important email sent out to everyone. Please check your inboxes as it pertains to your membership. As always, let us know if you have any questions!

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WOD for Monday 7/1

STRENGTH

back squat 3x10

CONDITIONING

"JULY BABIES"

3 rounds for time:
13 ground-to-overhead, 45/30kg
28 situps
100m farmers walk, 48kg/32kg

At the end of the 3 rounds, finish with 32 burpees.

Post time to whiteboard/comments/Cody.

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I started working out at Foundation CrossFit during the last year of my family medicine residency and I wish I had started on my first day instead. It took some time to find a four week period where I could complete the Foundations course, but I was motivated by the need to incorporate movement, strength, and training back into my life. 

I had tried on many occasions to work out on my own but I always plateaued, got bored, and quit. My body has felt so much better and more engaged during the last year; I am excited (and often nervous) to come work out. I appreciate the constant support and skills from Andrew, Sheena, Paolo, Zeb, Blair, Tony, and Amy. It has been a pleasure to work out in such a inviting community, fostering the development of athletic prowess and emphasizing health as a component of daily life.

Thanks for such kind words Colin! We're happy to have the likes of you and Eli as part of the family!

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HBD Elle!

Elle has been with FCF since she was part of the January FOUNDATIONS crew.

She recently left us this awesome review on Yelp!

MY TIME SPENT HERE IS THE BEST PART OF MY DAY. To be honest, I was one of those girls who was increasingly hesitant to join CrossFit. I was perfectly content with my own little routine at the gym and I loathed the so-called cult aspect. But after being yanked to numerous competitions by my boyfriend and constantly hearing some of my best girlfriends making tremendous gains in their strength, I came to find that it offered so much more. 

I've worked out at various boxes and Foundation CrossFit far exceeds each one in terms of instruction, knowledge, and passion. All of the trainers are equal in the direction and motivation they provide to their athletes. This is especially important to someone like me who is more often than not intimidated by heavy weights, ropes, and high bars. But because of Foundation's persistent encouragement I am constantly finding myself performing movements I never thought I could. And this support and encouragement extends and is multiplied by each athlete that shares the gym. Their community is incredibly welcoming and will be cheering for you whether you're first or last to finish the WOD. 

I love the high standards at Foundation. Their programming makes sense and is effective, their facility is clean, they start and end on time, and their training and feedback is consistent. A big emphasis on documenting your workouts, which I've found to be an incredible measure and reference of progress. I always feel like I'm being made to understand the proper movement standards and I appreciate that the trainers will not just call you out on your form but offer suggestions on how to improve or scale your workout and/or push you to the next level. As a perfectionist I'm always looking for ways in which I can attain and push for high standards and goals through my job, personal life, etc. Because of Foundation I can do the same through my workouts as well. 

Foundation offers everything that makes a great CrossFit gym: experience, knowledge, non-judgement, patience, personality, and pure awesomeness! You will amplify your involvement in your own health and fitness when you join this gym and feel lucky to be moving and sweating among great trainers and people alike!

Thanks Elle and happy bornday!

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WOD for Wed 6/26

STRENGTH

press 5x3

CONDITIONING

"ELIZABETH"

21-15-9 reps for time:
clean, 61/45kg
ring dips

Compare to 25JAN2013. Post time to whiteboard/comments/Cody.

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Feeling Mutual For the 49s, Seahawks - ESPN Mobile

Anyone else ready for football season?!

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Freestyle Connection with Carl Paoli

Pao, Carl, AB, and Ryan! See the group shot here.

Look out for more FCF x Freestyle Connection collaborations sooner than later!

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WOD for Tasty Tuesday 4/30

GYMNASTICS

play with handstand walking for 10 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/71kg
handstand pushups

Compare to 22JAN2013. Post results to whiteboard/comments!

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Success Story: Mandy B - PaleoRx

I joined Foundation Crossfit in March of 2011 and started eating paleo right around the same time; in doing so I gained around 20 pounds and have never been happier. If this doesn’t seem like your typical diet success story, it is because it isn’t.

Surprised this isn't all over tumblr!

Read more at the link!

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Bench Press Monday

Erik K

Notice how Erik's forearms? They should be vertical for best positional strength.

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WOD

bench press 1-1-1-1-1-1-1

Post load to whiteboard!

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Read about the testimonies some of our members have had here - Eat Better To Live Better

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TGIFriday

Merry Christmas Eve! We hope everyone has a fantastic holiday and we'll see you guys soon.

Max's FCF Snowman

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WOD

"DIANE"
21-15-9 reps for time:
deadlift, 103/70kg
handstand pushups

compare to 08OCT2010 or 14MAY2010.

RSVP for class here.

Use the torque in the deadlift and do you best to keep your handstand midlines nice and tight!

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AT-HOME WOD

for time:
100 tuck jumps
100 situps

then

10 minutes in the paleo chair

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Has CrossFit made an impact on your life?

The beginning of Toni's success...

The Secret Garden

[via the Affiliate Blog]

The Secret Garden

By Crystal Hanes, TV reporter and CrossFit Milford member  

Have you ever read The Secret Garden?

It's the story of a little British boy who spends his whole life being told he was too sick to walk, to play, or to go outside.

The truth was he hadn't ever been given the chance to try. Everyone was too afraid he'd die on the spot.

Staring through the sallow yellow plastic of the isolation tent in the hospital room of the children's ward I had been admitted to more times then I celebrated birthdays; my seven year mind mind thought I was like that little boy. I thought I was being told I was sick, couldn't play or go outside when I was really okay. I could unhook the I.V., remove my oxygen mask, leave my plastic prison and play outside in the secret garden.

The truth was I was very sick and in months spent in isolation, my yellow plastic prison was almost my yellow plastic coffin.

But my child's mind wrapped moments like that in imagination and adventures of characters in books. But it did shape my life.

I spent the next eight years on asthma medications and steroids; kept inside and being told I was fragile. And while I became very adept at reading, I was also being a very skilled eater and soon knew what it was to be the fat kid.

By high school, I was off the steroids and thinned out a bit, but dozens of asthma attacks and a lung capacity of a little under 90% put sports far down on the list of possibilities. I was the smart kid, little geeky, that could talk you to death.

It's a state of mind knowing, believing you could never be athletic.

Flash forward to about three years ago; back in the hospital I was born in, dying of a post- surgery infection. On a diet of Chef Boyardee, frozen meals and soda. It was my second in four months and at 118 pounds, 5 foot 9 inches and a fever of 104, I was at my weakest.

Lying in another hospital room, I made a choice. I'd never be that weak or fragile again. I'd be stronger than ever before.

I started at the gym, hitting the elliptical and the occasional class, even going to a trainer for a bit. But nothing gave me the results I had wanted and gave me the guidance in changing my eating habits to get those results.

It wasn't until one very early, fateful morning in May where I discovered the thing that would change my life, forever. CrossFit.

As my news van pulled into the industrial complex, I didn't know what to expect.

After a few words about the format of the show and being dared to do a pull-ups on television by my colleague, I tried one.

After doing a few jumping pull-ups with a 24 inch box I thought, "Maybe I could do this."

What sealed the deal was Jason and Jocelyn's enthusiasm and know-how on the human body. It was very impressive to a professional information gatherer, and was what struck me the most.

They weren't selling a potion or a fad phrase. They were selling common sense. They were selling an unwavering belief in my ability to excel at their gym; in my ability to be an athlete. They were selling, unconsciously, hope.

And I have never been let down. I have never looked back.

After a week, I was sore from running, exhausted from burpees, calloused from lifting weights and completely hooked. It wasn't just the workouts that forced me to challenge my core beliefs in what I could physically do, but the education in eating and the continuous support from the members of the gym.

Running my first 400 meters, I was actually startled to see others cheering me on; some even coming back to run with me after they had finished their workout. They didn't know me at all. All they knew is that for an hour we were all one team, with the same goal: to finish and finish strong. In that hour and the hours afterward, I knew what it was to be on that team. (Could there perhaps, be something to the magic of the letterman jacket other than to make the geek-a-zooids like myself green with envy? Yes. Yes there was. And now there is the CrossFit tee!)

On my six month anniversary, as I cross the finish line of my first race, I'm reminded of my seven year old self; in my yellow plastic prison, wondering if it was possible to play outside.

This day, I know it is . . . and much more.

It's possible to deadlift 240 pounds.

It's possible to medication free.

It's possible to have a lung capacity above 90%.

It's possible to do a pull-up.

It's possible to eat healthy without feeling like you're missing out on anything, because food is for fuel, and a long healthy life with your loved ones is the treat.

It's possible to go from no running, to running a 5K.

It's possible to run.

It's possible to be an athlete.

It's possible to sit and play and laugh and be healthy in the garden.

And there are no words for the feeling . . . and it's all because of CrossFit.

Thoughts? Post to comments.

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WOD:



"FIGHT GONE BAD"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will repeat this for three rounds. The stations are:

1. Wall-ball: 20lbs/14lbs, 10' target
2. Sumo deadlift high-pull: 75lbs/53lbs
3. Box Jump: 20"
4. Push-press: 75lbs/53lbs
5. Row: calories

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each repetition, except on the rower where each calorie is one point.

Since we do not yet have any rowers, we will substitute jump roping (double-unders).


Double Unders from Patrick Cummings on Vimeo.

Speaking of which, prepare for this:



Seriously.

AOD:

"Everything You Know About Muscle Is Wrong" - Men's Health