AHHNOLD

Post-"Fithy Fifties" (RAINSTORM XXXII) stretching session, led by none other than Arnold Schwarzenegger! CrossFit utilizes Pose Running, we utilize Pose Stretching!

Linda, Dorian, Lisa, Elizabeth, Tony and Nate

New class schedule!

For ONLY (maybe) the last two weeks of October we will run classes as follows:

• Mondays & Wednesdays - 6pm Beginner/Intermediate class, followed by a 7pm Advanced class
  
• Tuesdays & Thursdays - 7pm "everyone" class
  

You must be cleared to participate in the Advanced class. How do you get cleared? Speak to Andrew!

CrossFit Total this Sunday

Ashley

Brady

John

from Jesse & crew, Local's Gym:

Attention attention!!

This Sunday at 9:00am is the CrossFit Total that we’re hosting! What a "Total" is is the combination of your best 1 rep Squat weight, Military Press weight and Deadlift weight. Adding those together creates a "Total".

You have two options: 1) come watch and cheer people on from other gyms, meet people and have some fun for a few hours or 2) compete yourself and cause shock and awe in all those witnessing your lifts

Andrew

Linda

Adrian

Weigh in starts at 9am, lifting to follow at 10am.

For those interested in going (please let me know!), we'll be meeting at our gym @ 8:30am, leaving promptly by 8:40am.

Hahaha

Here's the official CrossFit Total PDF
[right-click and "save as"]

Ahh, Push it! (c) Salt-N-Peppa

bottoms-up kettlebell pushups

AMRAP in 20 min:
30 push presses
20m broad jump burpees
10 object pushups

The best score last night was 6 rds + some. What can you get?

push pressing the bar

We had Johnny from Tokyo come by. I hope you find CrossFit well and that you eventually make the move to Washington... and then after making the move, joining a CrossFit affiliate! Thanks for being the cameraman.

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Awesome article on CrossFit Fredericton online. Read it, it'll give you a little perspective!

CLICK HERE TO READ!

RAINSTORM XXXI

We split this up! It was "Fran" for our firebreathers and a KB Class for the newer folk. 4:26 remains the in-house record. Someone better get sub-4:00 minutes sooner than later! Click the pictures to embiggen!

Saturday's crew

Marc prepares himself

Jen swinging away

A definition.

"masochism"
mas·och·ism [mas-uh-kiz-uhm, maz-]

1. gratification gained from pain, deprivation, degradation, etc., inflicted or imposed on oneself, either as a result of one's own actions or the actions of others, esp. the tendency to seek this form of gratification.
2. A willingness or tendency to subject oneself to unpleasant or trying experiences.

Don't all CrossFitters fit this description a little if not all the way true? I mean, the workouts get tougher and harder, but you all keep coming back?

"Ryan"

Five rounds for time of:

7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

CrossFit.com

Comments here.

Fight Gone Bad No Bueno

Better late than never!

That's Dorian doing a handstand, btw

Click here for more pictures!

A Little Linda-ish

I've always wanted to put the kids through the "Linda" WOD, but it's difficult when we don't have enough plates to do proper weights for each individual. So we threw the weights down and changed the rep scheme:

"Linda-ish"
100-90-80-70-60-50-40-30-20-10 sec rds, for max reps:
deadlift, 115 lbs
bench press, 95 lbs
hang power clean, 65 lbs

Linda 118/101/111 = 330
Jason 153/136/115 = 404
Gilles 117/73/81 = 271


After cleaning up all the sweat they left (DAAANG!), Mikey and I did a modified, lighter version of "Linda"

"Little Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds, for time:
deadlift, 115 lbs
bench press, 95 lbs
hang power clean, 75 lbs


Andrew 8:18
Mikey 21:06

How high is your jump?

Jumping is definitely a natural movement we, as humans, do.



Can you jump 66 inches?

First of the Month WOD

Choose your order of rounds, for time:

Round A
800m run
24 kb swings
42 pullups

Round B
1000m row
24 deadlifts
42 box jumps

Round C
100 double unders
42 db cleans
24 push ups

Andrew (CBA) 22:06
Dorian (ABC) 26:00
Kimberly 21:45
Lisa 29:45
Mikey 30:09

Recognize the rounds? It's Helen, Christine and some other random MWG combination. Good times. Try it.

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Natural Nonsense!
by Ross Enamait

It doesn’t take a rocket scientist to notice that obesity rates have “sky rocketed” in recent years. Like it or not, but much of the world has grown fatter than ever before. Obesity is a growing problem (no pun intended), but we already know that. Identifying the problem doesn’t do much of anything. Yes, we have an obesity problem, but how do we go about fixing it?

I wish there was a simple answer, but when dealing with large populations, it becomes much more complicated...

READ THE REST OF THE ARTICLE HERE!

Foundation CrossFit shirts

Merchandise

T-shirts are now available for order. If you would like to purchase a t-shirt, please contact Tammy at tammy@foundationcrossfit.com and indicate:

1. the style of shirt you'd like
2. the size you need
3. how many shirts you'd like to order

T-shirts can be paid for with cash or check.

Lisa in black, Mike wearing the elusive green

Styles:
- Black short sleeve cotton tee w/white lettering: $18
- White short sleeve cotton tee w/black lettering: $18
- Black short sleeve performance tee w/ white lettering: $20
- White short sleeve performance tee w/ black lettering $20
- Black long sleeve cotton shirt w/ white lettering: $27
- White long sleeve cotton shirt w/ black lettering: $27
- Black long sleeve performance shirt w/ white lettering: $30
- White long sleeve performance shirt w/black lettering: $30

the white tech tee

Sizes:
- Women's: Small, Medium, Large
- Men's: Small, Medium, Large, X-Large

Bremerton!

There's finally a CrossFit affiliate in my hometown!

Olympic CrossFit

Run by Nick, Lisa and Billy, Olympic CrossFit 1529 NW Vermont Ct. near the Fairgrounds. Those in the 360 I suggest that you all go by and tell them that Andrew sent you!

Recognize dude?

Pretty

"Nobody looks good after a CrossFit workout"

- Tony Budding
CrossFit Radio - Episode 1 (right-click to download)

The Kipping Pullup

featuring Robb Wolf and Seattle's own Nadia Shatila


Watch: Part 1

Watch: Part 2

(I tried to embed the videos, but everything was janky.)

The Rack

Andrew and Jason demonstrate what's up

The rack position is a prerequisite to doing most of the lifts we perform in CrossFit. This is important to becoming more efficient with presses, push presses, push jerk, wall ball, front squats, cleans and thrusters.

Your ideal position would have the bar rests on the shoulders (more specifically the deltoids) with loose wrists, fingers holding on with a just-outside-shoulder-width grip, all while the elbows shoot up toward the sky.

CrossFit Endurance

Big up to Brady for putting me on- I didn't even know this existed! It's a long read, but it addresses popular questions and, most importantly, defines why this method of training works.

from the CrossFit Endurance site:


[CrossFitEndurance.com] is to be used with the Main Site WOD as our top athletes have seen the best results from following it and this program. Follow the directions as indicated on each days WOD. If you aren't recovering and hitting times that you should hit, take a day or two off...

Recovery is why you get better, not more training!

With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Supplement single sport by only doing 2-3 workouts per week. Supplement multi-sport by doing only 2 workouts per week per sport... 1 interval, and 1 tempo, or 2 interval. Deviate from this and you will miss performance gains.

Maybe you're thinking "Well WHY would I want to train like this? It doesn't make sense!"

Well it does. From it's FAQ:

WHY SHOULD I START TRAINING THIS WAY?

1. Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?
2. How high can you jump? (Many marathoners cannot jump onto a 12 inch box).
3. How many push ups/pull ups/squats/etc can you do? We can do more.
4. Have you or are you suffering from chronic use injuries (plantar fasciitis, IT Syndrome, runners knee, etc)?
5. How many hours do you train a week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)
6. Why are there no long runs/rides/swims (aerobic) training? Answer: Long runs/rides/swims fall into the category of training we term ‘Long Slow Distance’ and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

BENEFITS
• Increased cardiovascular function
• Better fat utilization

DRAWBACKS
• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

HOW DO I START?

Our suggestion is this...

Running: Start with 8 x 200m repeats working up to 4-5 x 800m repeats.
Bike: Start with 8-10 x 1/4 mile repeats working up to 4-5 x 2k repeats.
Swimming: Start with 10 x 50m/y working up to 10 x 100m/y... Meaning you should be able to handle this workout and a CrossFit workout in one day. PROGRESSION is the key.

For Stamina (tempo and time trial) you should be working on building from about 10 minutes to 90 minutes depending on distance. You will never really need to train much further then the 90 minute mark if working hard enough.

Do not be fooled in thinking you only have to train for stamina for 10-90 minutes. If you are a triathlete trying to make the transition into this program you will need to gently progress into it. You are fragile, and this is not conventional strength and conditioning.

Once you can handle the workouts by progressing them, you then should be following this site 2-3 times per week single sport and up to 6 workouts per week for triathlon.

WHY IS THERE SO MUCH ANAEROBIC/SPRINT/SPEED WORK IF I AM GOING TO RUN/RIDE/SWIM IN A LONG ENDURANCE EVENT?

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value. ‘Anaerobic Training’ has the following benefits and drawbacks.

BENEFITS
• Increased cardiovascular function
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity

DRAWBACKS
• Might require an aerobic foundation depending on sport


Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts combined with the rest periods between efforts determines the system(s) stressed. As demonstrated by the graph, the systems overlap and ‘feed’ into each other. Notice that as you are training all three anaerobic systems you are SIMULTANEOUSLY training your aerobic engine!


Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

SINCE I DON'T WANT TO PUT A LOT OF MUSCLE ON FOR MY ENDURANCE EVENTS SHOULD I USE VERY LIGHT WEIGHT WHEN DOING THE CROSSFIT WORKOUTS?

NO! CrossFit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter), you will never reach the intensity necessary to provide the type of systemic stimulus we are looking for.

I AM NOT INTERESTED IN DOING CROSSFIT. CAN I DO ________ PROGRAM INSTEAD? WHAT ABOUT BICEP CURLS STANDING ON BOSU BALLS?

CrossFit IS the workout and training for this endurance program. IT IS NOT A SUPPLEMENT TO THE PROGRAM. Therefore if you are not willing to do CrossFit, you are unlikely to see the benefits from this program.

Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.

I AM TRAINING 10-20+ HOURS A WEEK, I DON'T THINK I CAN PUT ANYMORE TRAINING TIME IN, SO HOW AM I SUPPOSSED TO DO CROSSFIT AND THIS RUNNING PROGRAM?

We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, this is ALL the training that is required. Therefore change your daily workouts to the WODs from the CrossFit mainsite (and rest if it is a rest day), and then follow the CrossFit Endurance WOD for your specific training. See next answer for how to start.

I AM A RECOVERING LSD ADDICT. WHERE SHOULD I START?

Learn to do it RIGHT, Learn to do it FASTER, Learn to do it LONGER.

We use the run technique principles that have proven not to aide in injury and increase performance. It applies to all sports and the principles are transferable.

Work on basic motor skills for your sport. For example: Running - We teach and practice running mechanics based on several proven methods. If you are not running this way you are hurting yourself and hindering your performance.

Go to a CrossFit Running/Endurance Certification!

HOW SHOULD I START INCORPORATING CROSSFIT INTO MY WORKOUT PLAN? I TRIED CROSSFIT AND I CAN'T DO MORE THAN ONE WOD A WEEK BECAUSE I AM SO SORE!

Start with the main site WOD at http://www.crossfit.com/. Take as much recovery as you need. Shoot for one day on, one day off; then two days on, one day off; then the prescribed three days on, one day off. Next put one day CF + the CF Endurance WOD in the same day, one day off; two days CF + CF Endurance, one day off; three days CF + CF Endurance, one day off.

Work up to being able to do 4-6 CrossFit work outs per week. This process may take a month or more. Do not rush your body. Let it learn what you are now demanding of it. It will adapt.
Don't assume you need to do a lot of sport specific training. We have plenty of elite level athletes who CrossFit more then they train for sport. Your number one goal should be to CrossFit 4-6 times per week. Your second goal is to have the ability to do 2-3 sport specific workouts per week. Tempo or Time Trail days should always be on a CrossFit Rest day.

Take the time to learn the skills, or in some cases relearn them.

HOW AM I GOING TO BECOME EFFICIENT AT RUNNING IF I AM NOT RUNNING LONG DISTANCES?

The answer to this question has two parts – the first refers to the concept of Specificity and the second is about Third Wave Adaptations.

Specificity is the physiological theory that one must train a specific muscle/movement in order to develop strength and efficiency in that muscle movement. CrossFit avoids this to avoid Third Wave Adaptations (see below) so as to produce athletes that are ‘generalists’ rather than specialized in one area. By CrossFitting you will retain the generalist approach, while completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport(s).

Third Wave Adaptations occur through repetitive exposure to movements. It allows the body to become extremely efficient at movement. In endurance training the traditional belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).

Stamina replaces LSD or aerobic training!

I AM IN THE MILITARY AND I NEED TO RUCK/RUN IN BOOTS, CARRY LOGS LONG DISTANCES - SHOULD I DO THIS IN ADDITION TO THE RUNNING?

No – the same principles apply. Go short, and go hard. Learn technique, then do it fast, then you can do it long. Rucking marching long distances has more to do with muscular endurance than with cardiovascular fitness. Muscular endurance can be trained more efficiently by CrossFit than by walking for miles.

Look for an additional military oriented workout per week.

I AM A BAREFOOT RUNNER, HOW SHOULD I CHANGE THE RUNNING WORKOUTS?

Don’t. Your only consideration would be to insure that your some of your training volume be conducted on a training surface that reflects the surface where you wish to compete. For example, don’t run solely on grass if you expect to run a marathon on hot concrete. At the same time you don’t have to conduct all of your training on concrete, just enough to prepare your feet.

WHAT TYPE OF SHOES SHOULD I WEAR?

Racing Flats or as little a shoe as possible.*

Studies demonstrate that barefoot runners are more efficient, and have a lower rate of injury in their lower limbs. A good introduction can be found at http://sportsci.org/jour/0103/mw.htm

HOW SHOULD I PLAN MY WEEK?

First, have a plan. Second, know before you go! If you are following the WOD from the main CF site AND CFE it would be best to be a day or two behind. Know the days you will be resting or have the ability to do tempo/time trial work.

If CrossFit has a really tough WOD and you are going to be ruined the next day it would be a good idea to completely rest or do something easy.

If you need to do tempo/time trial stuff on the weekends plan accordingly. Write out your week and have the ability to make minor changes if needed.

WHAT ARE THE SIGNS OF OVERTRAINING?

Not sleeping, over-eating, mood swings, pushing as hard as you can and getting mediocre/poor results. There are an infinte number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.

* AB's long, overdue shoe article coming soon!

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I didn't even realize CrossFit Seattle recently wrote something about endurance training.

Check it out y'all!

RAINSTORM XXVII: Andrew's Murking

the birthday boy chucks the bag, too bad he didn't chuck Pukie

First off, thank you to everyone who came out and supported the event. Another big thanks to those who keep coming back and infinite gratitude to those who played photographer! You can check out the rest of the photos here!

Lisa in the middle of the chaos!

We had a good showing this week and had about 30 people* at the gym. Big things are happening over at FCF.

some of Saturday's crew

Fight Gone REALLY Bad
3 rds of these 1-min stations for max reps:
sandbag shoulder and throw, 75lbs
duel kb sdlhp, 20kg
box jumps
push press, 95lbs
row w/ weighted vest, 26lbs

Dorian showing everyone what we look for with rowing

Only a handful of folk tried this version as everyone else did the normal FGB. Props to Eileen, Imogene and Tony for doing the same WOD two days in a row!

Afterwards we hung out and had some good eats! Tony and Linda brought some tasty kabobs, Ashley, Mike and Jen brought some delicious salads. A lot of beer was left in the cooler for some odd reason )=

Hope y'all are enjoying this beautiful end to summer in Seattle.

ps
Check out the new PayPal buttons to the right!

* Scores in comments

AB's Favorite Girl

"Cindy"
as many rds as possible in 20 min:
5 pullups
10 pushups
15 squats

Linda
Nate 14
Lisa
Brady
Mikey 11
Caitlin
Tony 23
Andrew 26 + 3
Minh 16

Commitment

A huge congratulations to Linda, Ashley and Caitlin for all the hard work and dedication they've put in at FCF. You ladies ROCK!


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Come out to this Saturday's RAINSTORM- we'll be celebrating Andrew's birthday with a workout followed by a bbq! There will also be a free spa party for the ladies, but RSVP as soon as possible! Limited seats available!

RSVP for the workout and/or the spa party: info@foundationcrossfit.com

Summer's Coming to a Close

But the workouts are ramping up!
21-18-15-12-9 reps for time:
goblet squat
push up
burpee
kb swing
box jump

Adrian, Andrew, Ashley, Brady, Linda, Minh and Tammy did it.

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Flexibility is the gym's goal this month. Let's all increase the range of motion for all of our bodies. Expect stretching sessions at the end of every class throughout September. Also, we will start doing group warm-ups 5 minutes into scheduled class times. Enjoy the sun while you can!

Fight Gone Bad 3

On September 27th CrossFitters worldwide will be doing this infamous workout to raise money for Prostate cancer. We will be participating in this event as a gym. Mark your calendars, details are coming soon...

Click here for more info.

RAINSTORM XXV, Labor Days

I thought we were going to be working out Eddie Kendricks style, but luckily the summer sun decided to keep us dry and warm!

RAINSTORM XXV: A Date With the Rain aka Andrew didn't come up with a new workout so we're doing the one from RAINSTORM XII: ¡Mucho Fuerte!

B2B tabata squats

then
as far as you can get in 20 minutes:
100m dash
25 burpees
30 pullups
40 situps
50 kb swings
60 sec L-sit
70 pushups
800m run
90 sec active hang
100 box jumps

working hard or hardly working?

swingin'

the tuck sit

the crew (and Usain Bolt)

Most of the folk on Saturday got to the 800m run. Jason M. hit the active hang. Jason N. and Dwinson were at the box jumps last time we did this.

No one has yet to beat out the challenge of finishing. Who will be the first?

----

Last night was Labor Day so we put in work!

Take the "Tabata This!" formula and replace the exercises with those from "Fight Gone Bad" and you get...

Tabata Fight Gone Bad
Tabata Intervals (20 sec work/10 sec rest, repeated 8 times) is applied in turn to the Sumo Deadlift High Pull, Box Jumps, Push Press, Rower and Wall Ball with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.



Andrew 45
Dorian 38
Jason 31
Linda 41
Lisa 27
Minh 24
Tiffany 36

Happy Labor Day!

It's officially the first of the month! Labor Day was created to give the working citizen a day off from work. But no one ever said anything about working out! We'll be celebrating by doing a WOD tonight @ 7pm.

CrossFit = Serious.

Not really. Well, most of the time.

Have a wonderful rest of your Labor Day weekend. Need to workout? Laugh!

Watch this:



By the way I'm glad none of your laughs sound like animals.

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There may or may not be a workout Monday evening. Give me a call or send me a text. RAINSTORM XXV results and summary will be posted soon. Great job to everyone who came out!

A thought and a "Jackie" breakdown

"When you see yourself doing something badly and nobody’s bothering to tell you anymore, that’s a very bad place to be. Your critics are your ones telling you they still love you and care."

- Randy Pausch

That's why I'm always on your case. That's why I want you watching your peers in the gym. We are a community and we only grow when we grow together.

See you Saturday for RAINSTORM. Our gym. High Noon. Be there.

----

"JACKIE"
for time:
1000m row
50 thrusters, 45lbs
30 pullups

The beauty of this workout is that each movement is a classic example of core-to-extremity work.

• Rowing has a specific cadence: "legs, arms/ arms, legs". Obviously there's a lot more to it, but this is these are the basics. Driving hard with the legs through the heels, momentum shoots backward. The posterior chain and hip move simultaneously to increase the hip angle, adding to the momentum. The movement is finished by engaging the rhomboid muscles between the shoulder blades allowing the arms to pull the handle to (and through!) the body to complete a powerful stroke. Simply reverse the mini-movements and you have the catch. Rinse, wash, repeat and you are rowing.
  
• A Thruster is the same beast. Whereas each part of Rowing are pulls, Thrusters are pushes. Split apart the thruster is a front squat + a push press. Guess what cue I use for cadence? "Legs, arms/ arms, legs". Starting in a proper stance and rack position with the bar resting on the body (chest/deltoids), descend into a squat. From the hole (hip crease falls below the top of the patella), driving hard with the legs through the heels, momentum shoots upward. The posterior chain and hip move simultaneously to increase the hip angle, adding to the momentum. (Those two sentences should sound familiar). Shoulders activate, the bar leaves the body, arms punch toward the sky until full lockout with the bar traveling in the frontal plane. BAM! You done did thrusted. Reverse this beautiful little movement and you're back in position ready to do it again!
• When we say "Pullup" we mean CrossFit's generic version: the kipping pullup. It should've been explained to you already why this is such a much more efficient version and why you should do more. If it hasn't COME SEE ME! As humans we can generate plenty of momentum moving forward and back, left and right. It's going up and down that's difficult. We have to fight this thing called gravity. For our kipping pullup (gymnastic, frog/Annie-style, AFT/OPT/rotary/circular/butterfly/whathaveyou, the Mikey) we get a swing going by opening and closing our hips and shoulders. We manipulate and redirect the momentum to shoot us upward until our chin gets over hand-level, or until your chest hits the bar if you're that damn good. Repeat until you rip your hands.

"Jackie" was meant to be a 'girls workout', but is difficult from the technique standpoint (AND I'M A FORM NAZI!). Find it easy? Go three rounds for time. Try it.

No class today

Apologies for the last minuteness of this post, but Adrian got into a car accident on his way home from work this evening and won't be able to teach tonight's 7pm class. The good news is that he's fine, but some other folks were badly injured. So our thoughts are with them.

Thanks for your patience and sorry for any inconvenience to members who couldn't get into the gym tonight.

-Tammy

Tuna Stuffed Avocados

I always wanted to write up recipes on the blog and I always forget to when I'm actually at the computer. NOT ANYMORE (=

I don't remember where I got this idea from, but I think it was a magazine like Men's Bullsh!t or something.

Avocado & Tuna

Easy peasy lemon squeezie. Get an avocado of your choosing- firm, squishy, whathaveyou- and slice it in half lengthwise. Remove the pit and toss it away. Drain a can (or if you prefer, the new fancy packages) of tuna and stuff the avocado until it makes a mound. I'll usually take a bite of the avocado to create a bigger hole. Once you've applied enough tuna, sprinkle some fresh lemon juice on top of everything, as well as a crank or two from a pepper grinder. BAM! You've got a Paleo snack/meal!

RAINSTORM XXIV

No subtitle this time.

as many rounds as possible in 25 minutes:
400m run
30 kb swings
15 dive bomber pushups

Brady 5
Brandon 2
Dafna 3
Dorian 5
Jason 5
Linda 5
Marc 4
Michael 3
Mike 3

Great job everyone. A BIG CONGRATULATIONS goes to Linda for finally getting her kipping pullup today!

Camraderie

One thing you have to love about CrossFit is the camraderie it develops. Strangers show up to a gym where they are told what to do (usually by me!) and then go through the hardship that is a CrossFit workout- sweating, grunting, hurting, throwing up, etc. You go through the WOD for yourself, but not by yourself . You get stronger, faster, more confident, and more comfortable with your gymmates. It reminds me of movies or tv shows about the military. The growth you develop as a person because of shared labor, seeing yourself and others "fail forward". It's pretty cool and it shows that you increase a lot more than just the 10 General Physical Skills.

So a big thanks to you all for making the gym such a great place to be.

----

It's weird how the official WODs and CF affiliate programming usually match up. Today's WOD is "Helen". We did that Monday when the official WOD was "Tabata Something Else". We did "Tabata This!" that Saturday prior. Last Friday's official WOD was 50-40-30-20-10 ring dips and pullups. We did 30 muscle-ups for time OR 120 dips and 120 pullups the day before. Is Foundation CrossFit ahead of the curve?! Maybe, maybe not, but this goes to show that Coach Glassman is the dude.

"Annie"

For those who've never done the workout before "Annie" is

50-40-30-20-10 reps for time:
double-unders
sit-ups

Yesterday Ashley, Linda and Mike blasted through it. Next time I'd like to see everyone do it as fast as Speal does it in this video [WMV]. Check out his sit-up speed! As Marc would say, it's RIDONCULOUS.

named after this little lady; another CrossFit posterchild

RAINSTORM XXIII: Tabata This!

Five reasons everyone who came out to the RAINSTORM rocked it Saturday:

1. We did "Tabata This!" in 90 degree weather!
2. A lot of new folk came in and destroyed expectations.
3. The experienced folk PR'ed.
4. We did "Tabata This!" in 90 degree weather!
5. Emerald City Smoothie afterwards!!!

Sadly, no one brought a camera (myself included). It's alright though, because those were there knew the level of awesomeness we were at!

Darcy 39

Dru 44

Elizabeth 39

Gough 40

Jason M. 53

Jason N. 57

Marc 39

Mike 34

Minh 45

Nate 43

Ris 40

Tang 30

Tim 41

Tony 54

We ran the workout with a music mix. It's a hip hop mix that you can download or stream here. Get it on an mp3 player, a cd or even your phone. That way you can "Tabata This!" anywhere you please!

Tracklisting:

Motown 25 (feat. Royce Da 5'9) - Elzhi

Say Goodbye to Love (Remix feat. Lupe Fiasco) - Kenna

Fix Up, Look Sharp - Dizzee Rascal

Spaz - N*E*R*D

Alive - The Plague

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It was hot up here in Washington! Make sure you stay hydrated throughout the day with water and proper amounts of vitamins and minerals. Eat fresh food! Ask Nate and Elizabeth for some of their lettuce! It's amazing, trust me dudes.

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A big congrats to Michael Phelps for winning his 8th Olympic Gold and surpassing the long-standing record Mark Spitz had. Go ahead wit yo bad self!

AND he only started lifting weights after the Athens games

Yang Wei

I, for one, believe that CrossFit has made a broader spectrum of people appreciate how difficult some sports and activites can be. Our programming has incorporated many elements from each of those thing. One major modality being gymnastics.

Yang Wei of China wins the gold medal for the Individual All-Around.

If you watched the event (or even the Men's Team All-Around) then you've seen Wei's badassery in action. He was totally the Men's Gymnastics MVP if there was such a thing! Too bad Paul Hamm wasn't there. It would've made for some crazy rivalry.

Tabata Time!

This is a quick reminder that this Saturday, August 16th, our weekly free workout series RAINSTORM will be the "Tabata This!" WOD at 12pm. Please let me know if you'd like to come by. We are also now taking pre-orders for t-shirts. Come by the gym to sign up!

VIDEO!

• Tabata Squats [WMV]
  
• Tabata Pushups [WMV]
• Tabata Something Else (it's a similar WOD):
  
  

Class schedules will be changing soon. Please talk to Andrew so we can accommodate you!

A million thank yous to all of you for supporting us. We hope that you are all enjoying your summers! Go crazy, it's almost over!

Bravehearts

ATTENTION: We will not have any classes on Fridays until further notice.

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We will have another of our free workouts known as RAINSTORM this weekend, 8/9 @ 12pm!

Remember to bring your war paint and your kilts!

Sunny

When the weather actually gets nice in our lovely state, it's good to get outside soak up some sun and get active! If you're not in the gym make sure you're running, biking, walking, hiking, and playing sports!

try a beach workout!

While we can, everyone should attempt to run the outside loop of Greenlake Park (which is approx. 5k/3.3mi) for time. Post your times to the FCF Workout Log.

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On the main site today there's a link to the CrossFit strength guru Mark Rippetoe's letter to the NCSA resigning his Certified Strength and Conditioning Specialist (CSCS) certification. Long story short, this goes to show that just like everywhere else the fitness & health industry has been inundated with a lot of bull, lowering the standards for us all.

Read / Download it here.

Recent News

Kettlebell-Cam

Anyone interested in editing videos for our gym? I have buttloads of raw footage that needs to be edited together into something coherent. For those interested please email info@foundationcrossfit.com with the subject "Video".

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No RAINSTORM this weekend. Instead you should support fellow WA affiliate Rainier CrossFit by heading out and watching their 3rd Annual Mt. Rainier Strongest Man & Woman @ The Old Cannery (Furniture Warehouse) in Sumner, WA starting at 10am.


More info here.

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Banya 5 has reopened after the annual closure. The spa looks great and the Parilka should be at proper temperatures (200°+!) in about a week. Be sure to check out their specials. A Foundation CrossFit package might come about soon...

Click here for the official site.

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It's sad to hear about someone passing, especially one from the fitness & health community. I've worked with him and he was very passionate about helping others.

Rest in Peace Cory Hamilton

We'll have a workout in his honor on Monday, August 4th.