"We don’t need a new 'skinny.' We don’t need a new beauty standard, nor do we need yet another physical ideal hanging over our every thought and move like a little black cloud of doom. What we need to do is change the paradigm so that we value our bodies for all of the amazing things they let us do. We need to expand our standards of beauty to recognize that beauty shows up in all kinds of bodies. And we need to get over this idea that the most important purpose we serve on is to be beautiful for other people. Our time on this planet is precious and we will never, ever get it back, so let’s stop squandering it in pursuit of meaningless ideals we will most likely never attain anyway. We deserve so much better than that."
Remember that FCF will be closed this weekend in celebration of CrossFit SLU's 1st Birthday! Come support your gym's little sibling and celebrate life!
It's a potluck, so bring something to share. We're going to have plenty to do!
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WOD
establish within 20 minutes:
split jerk 1RM
then
complete 100 turkish getups
There is no time/score element to the TGUs. Vary up the implements, styles, and loads and complete at least 100 reps. Post jerk to whiteboard.
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Turkish Get-Ups are amazing full-body movement requiring all of the physical skills (endurance, strength, flexibility, stamina, power, speed, agility, accuracy, balance, and coordination) to complete the task: stand up then lay down.
Members of our friends to the south, King CrossFit, have decided to start a Paleo Food Truck Kickstarter page. This would be awesome for both of our gyms and community as a whole.
It was just brought to my attention that yesterday was National Sibling Day.
So in honor of the holiday, I decided to TGU my younger sister Kristina:
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PLAY
turkish get-ups
Other than the generally-used kettlebell, what other odd objects can you successfully TGU?
WOD
"40/40"
for time:
40 handstand pushups
40 front squats, 70/55kg
No rack use permitted. Compare to 24MAY2011. Post results to whiteboard!
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I'm sure our athletes aren't chasing 'figure' as much as 'fitness', but we know that our family and friends still think they've got to eat less (but still shitty food), and get skinny to look good and be healthy.
As they say, "Strong is the new Skinny". The following shows an interesting side of advertisements with the celebrities that people they want to emulate.
A sturdy shoulder position will yield way better results with your Turkish Get-up.
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WOD
"The Stuttering Turk" (Beta)
6 rounds for time:
5 floor presses, 24/12kg
5 overhead rolling situps, 24/12kg
5 overhead lunges, 24/12kg
10m waiter's walk
5 front squats, 24/12kg
SupeRx is switching sides each round.
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Check out the skills and mastery of control here:
0:17 strict muscle-up to L-sit
0:28 planche
0:39 iron cross
0:44 inverted hang
0:52 shoulder stand
0:53 to 1:01 pushup to handstand
1:08 showmanship!
1:18 back lever
Which of these skills do you possess? Which ones are now goals?
We will be holding a Self-Myofascial Release Clinic with Network Fitness on December 4th - 5th, 8:00am to 5:00pm.
This coaches clinic is intended for sports trainers, physical therapists, chiropractors, medical professionals, CrossFit coaches, and all athletes. You will learn Self Myofascial Release (SMR) techniques and become certified to demonstrate these methods for patients and athletes.
The 2-day course covers the body in five major groups:
· The Lower Leg & Foot
· The Thighs
· The Hip & Lower Back
· The Shoulder, Neck & Upper Back
· The Arms
Learn the recovery techniques to maintain full range of motion and functional performance in athletic and daily activities. Release excess muscle tension, break up scar tissue and adhesions, and release trigger points to restore proper biomechanics.
Safe practice of these techniques is essential to proper benefit. This workshop will teach you how to demonstrate the movements to patients, ensure proper body movement and placement, and indications of when to refer a patient to advanced therapy methods.
All participants receive:
· A 170-page course workbook with SMR techniques and demonstrations.
· An SMR tool kit including: 2 balls, 1 block, a marble stone roller, a marble stone dome, and the new GRID Roller from Trigger Point Performance.
· Two full days of hands-on instruction, similar to 8 hours of deep-tissue massage (!)
The course cost $395 (or $325 without the tools) and is pre-approved for 1.6 continuing education units for NASM certified trainers, or organizations that also give credit for NASM approved courses.
This workout is to be done with a single barbell, but if needed scale with an appropriate object: dumbbells, kettlebells, pipes, backpacks all work. You can TGU your trainers too:
Quite possibly the single greatest movement for shoulder rehab and improving strength and stability in the shoulder joint.
Maintaining the shoulder in an isometric contraction through a large range of motion, plus the major muscle groups, small stabilizing muscles, tendons and ligaments, will all be significantly strengthened.
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WOD
4 rounds for time
12 turkish get-ups 16/12kg
run 400m
This Friday the 8th, a gaggle of FCFers are going to watch Nate transform himself for the 13th Annual Seattle Invitationals (formerly known as the Elvis Invitationals). Want to join? Buy your tickets here! $12 pre-sale/$15 day of show. Doors at 7:45pm, show at 8:30pm.
The goal of CrossFit is producing increased work capacity—but Russell Berger says you’d have to be blind not to see that it also produces exquisite physiques.
CrossFit isn’t designed to make you look good naked. That benefit is just an unavoidable side effect of increasing your work capacity at life’s most basic tasks.
We go at unmatched intensity to improve our performance and ability, but dedicated CrossFitters can take satisfaction in knowing that when they look in the mirror they’ll see attractive people looking back—people who look like they hunt and kill their food with a spear.
Perhaps Henry David Thoreau said it best: “Success usually comes to those who are too busy to be looking for it.” It seems life’s most desirable rewards rarely come to those who set out in pursuit of them—but strive instead for excellence, and the rewards of life often find you.
CrossFit athletes may be attractive by any standard, but they are, first and foremost, functional. They can move heavy loads long distances in short times. CrossFit’s top male and female athletes have demonstrated work capacities that our entire community finds inspiring. From the long-time affiliate owner to his or her newest and most deconditioned client, all are motivated by the powerful force of physical accomplishment. Why not let jaw-dropping physiques do the same?
Glorifying the figures of these athletes isn’t a sin against functional fitness. It is not our primary goal to improve physiques, but we would be fooling ourselves if we didn’t acknowledge the beauty of these CrossFit bodies at work.
Workout tomorrow @ 10am at Cal Anderson Park. EVERYONE is invited. Please RSVP by call/text with Andrew @ (360) 908.9862.
Big events going on this weekend in Seattle. Carpool if you can!
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Big congrats to Mr. Christopher Andrew Valle for passing his N-CLEX and becoming a certified Registered Nurse!
Not only did Andrew graduate from the University of Washington this year, but he's been CrossFitting regularly (two-a-days!) and was integral to building Foundation CrossFit into what it is now. That, and he's probably the gym's biggest cheerleader.
Congratulations man. WOOO! Male nurses!
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If you were in the gym today, you learned (or refreshed with) the Turkish Get Up. You can use any sort of weight for this exercise: a kettlebell, a dumbbell, a barbell, a backpack, a water jug, your little sibling (no, really), any weighted implement.
This movement, usually done with a normal gym weight like a kettlebell, barbell or dumbbell, requires the entire body to stay tight throughout the range of motion: laying flat on the ground to completely standing up.
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
