Yoga continues for free in August!

Adrianne and Jake

Remember, we will continue to offer yoga classes for free this month. This will become an add-on program at the cost of $50/month for Unlimited Yoga. For those who wish to drop in on select classes, the drop in pricing will be $20/class for non-FCF/SLU athletes, and $10/class for FCF/SLU athletes. We believe this strikes a good balance for a complementary mobility/flexibility program for less than half the cost of attending a yoga studio.

This week's yoga schedule for FCF:

• 10am Monday with Adrianne
• 2pm Tuesday with Adrianne
• 2pm & 6:30pm Thursday with Gaylin

Since we are still testing out the schedule, let us know what days & times you'd like to see!

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WOD for Monday 8/19 (It's volume week!)

STRENGTH

Backsquat 3x5

then

CONDITIONING

every minute on the minute for 15 minutes:
1 power clean
3 split jerks

Post jerk load to whiteboard/Cody.

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2pm and 6:30pm Yoga

Last week's Hatha yoga crew, led by our own Adrianne P!

We will be offering Yoga classes this Tuesday at 2pm/6:30pm. That will be followed by yoga on Wednesday at 2pm and Thursday at 2pm. We are testing the waters so if you have a day & time preference let us know in the comments! These classes are free for you to attend for the month of August, and starting September will become a $50 monthly add-on for Unlimited Yoga.

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WOD for Tuesday 8/13

GYMNASTICS

play with bar muscle-up for 15 minutes

CONDITIONING

4 rounds for time:
500m row
400m run

or

4 rounds for time:
400m run
500m row

Post time to whiteboard/comments/Cody.

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Yoga at FCF

Our very own athletes Gaylin and Adrianne are excited to finally bring yoga to Foundation CrossFit!

We plan on introducing yoga to our facility, but we need your help to see when you would want it!

Today we plan to run two classes: 2pm and 6pm. Bringing your own yoga mat would be suggested, but not required. No need to RSVP either. Let's play and figure this out!

First up is Gaylin:

Gaylin

My classes are primarily the Power Vinyasa style which focuses on moving through yoga poses with flow and constant emphasis on the breath. By practicing yoga, you will gain strength, better awareness of your body, flexibility, calm your mind, and just plain have fun! Whether you are veteran yogi or are brand new, come join in a class! Hope to see you soon!

Adrianne will teach Thursday at 2pm!

Adrianne

Adrianne has been practicing yoga for 7 years, incorporating it with Crossfit for the last 3. Adrianne teaches both Hatha and vinyasa flow. Hatha is a stretching & strengthening class which will help with flexibility and mobility. Vinyasa is more of a constant flow of movement linking the breath to that movement. Both classes will provide better movement, endurance, flexibility, balance, etc to aid your Crossfit classes and all around fitness! :)

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WOD for Tuesday 8/6

STRENGTH

perform a 90-second (minimum) still ring routine/sequence.

CONDITIONING

"TEST 3"

tabata squats

immediately into

max muscle-ups in 4 minutes

Score = [tabata squat score] x [total muscle-ups]. Compare to 25JUL2013. Post results to whiteboard/comments/Cody.

---- Read more:

• CrossFit Yoga - CrossFit Invictus
• Yoga For CrossFit - Lululemon
• How Yoga and CrossFit Can Work Together - Mind Body Green

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Fall Is Coming

Or it's already here.

Colin F. enjoys a 1 miler during the last day of summer.

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WOD

bench 3x5

then

for time:
60 burpees
50 knees-to-elbows
40 pistols
30 ring pushups
20 cast wall walks

Post results to whiteboard!

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Here's a STAR WARS Yoga Class But Only For Men - Seattle Post Intelligencer (via Mandy B)

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What's Your Yoga? Got a muscle-up?

Is it something in the water or are you guys just beastly now?

photo by Tita

Congrats to Morgan, C. Haddad, Kelley, and now Herman for joining the muscle-up club!

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WOD

as many rounds as possible in 8 minutes:
50m run
20 pistols

Post score to comments!

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What's Your Yoga? (via Phyzz Yoga)

Pretty cool flow chart for those into yoga.. and maybe for those who want to get into it.

 click to enlarge and see what style fits you!

Yoga!

Come support two awesome local fitness businesses on March 6th for an hour of relaxation, flexibility, stability and proprioception (ooooh!).

Check out Phyzz Yoga on Twitter.

RSVP to the event on Facebook here. BYOYM (Bring Your Own Yoga Mat)

CrossFit R&R

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WOD

deadlift 3-3-3-3-3

for time:
100 double-unders
50 db snatches, 45lbs
100 double-unders

compare to 2010JAN12.

Warm-up will include a 470m farmer's walk. You have 15 minutes to complete the strength portion. Stay relaxed on the double-unders and make sure that your rope is of proper length (ahem*Paolo*ahem). Pull from ground, full-depth squats on snatches.


Foundation CrossFit: Double-Unders from ABueno on Vimeo.
How do you do yours?

Get on board

.. or get on THE board. I'm in the process of completing our Leaderboard/"Trophy Case" to display the best times, scores, and weights for various CrossFit benchmark workouts and lifts. We will put up the Top 5 ladies and geezers for the following:

The Girls:

• Angie, Barbara, Chelsea, Cindy, Diane, Elizabeth, Fran, Grace, Helen (which we're doing today!), Isabel, Jackie, Karen, Linda, Mary, Nancy, Annie, Eva, Kelly, Lynne, Nicole

post-KAREN

The Heroes:

• JT, Michael, Murph, Daniel, Josh, Jason, Badger, Joshie, Nate, Randy, Tommy V., Griff, Ryan, Erin, Mr. Joshua, DT, Danny, Hansen, Tyler

1-Repetition Maximums (1RM)

• back squat
• press
• deadlift
• bench press
• clean & jerk
• snatch

preparing to deadlift

As well as:

• Fight Gone Bad
• Tabata This!
• Filthy Fifty
• CrossFit Total
• Max Pullups

These workouts, scores and lifts must be completed in the box under my watch! So there you go. As CFEastside would say: "Get some. Go again."

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If you haven't caught on by now, I'm a huge STAR WARS geek. Best movies (Original Trilogy) in the history of mankind. Disagree and 77 burpees for you.

I present... STAR WARS YOGA!

- A video of a Princess Leia lookalike, talking developing strength and using it for the Light or Dark side.

- Awesome postures. Expect these as cool downs!