Eating Habits and Memory Function

from Mark's Daily Apple:

"Diet is a powerful force as we say time and again. Most of the studies revolve around the physical aspects: inflammation, disease risk, body composition, blood markers, etc. But there’s the promise a good diet can offer other elements of health, including cognitive performance. With climbing rates of dementia and Alzheimer’s, these correlations are nothing to shake a stick at.

In that vein, this recent study caught our eye. Researchers from the University of Muenster in Germany followed subjects who had been grouped into three practices: a caloric restriction group (30% cut in daily intake), a group that increased their consumption of essential fatty acids (20% increase), and a control group. After three months, all subjects retook tests focused on memory activities. The group that cut its calories showed a “significant increase” in scores related to verbal memory. The apparent cognitive improvement could be correlated, the researchers say, with “decreases in fasting plasma levels of insulin and high sensitive C-reactive protein.” No noteworthy changes were seen in the other subjects."

READ THE REST OF THE ARTICLE HERE.

Weekend Challenge!

Foundation CrossFit: John's 400lbs deadlift from ABueno on Vimeo.

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WOD

tabata burpees
(chest & thighs on floor to full body extension in the air)

Cool Down

400m walk

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Lynnwood CrossFit's Client Revenge Day: Jesse and D get worked!

Saturday = HELEN

Rainier CrossFit's "HELEN" Challenge is this Saturday the 7th @ 2pm, raising funds for a good cause. Come by, bring some money for a donation (AND A T-SHIRT!)

"HELEN"
3 rds for time:
400m run
21 kettlebell swings, 24kg
12 pullups

CLICK HERE FOR THE EVENT BLOG!

Human Dumbbells

The two class times are at 8am and 6:30pm Monday through Thursday with occasional events on Fridays and Saturdays. Stay tuned!

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Read the article here.

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How many supermans can you do in a row before pausing or quitting?

My top 3 favorite exercises

No one asked me, but I thought I'd share mine:

1. SQUAT - Any kind: air squat, back squat (high/low trap), front squat, Zercher, jumps, Pistols, thrusters, etc... All of them are good! They work the entire body and is the most essential human movement.
2. DEADLIFT - In my opinion it's the biggest indicator of strength. That and it looks really cool when putting up huge weights. It's another essential human movement- we pick things up all the time!
3. KETTLEBELL SWINGS - Rigid/American/CrossFit or Fluid/Russian- they're both fun to do and a great way to get both a cardiovascular and strength workout done with minimal equipment, time and movement. Athletic performance is usually determined by the strength and flexibility of the hips and posterior chain and KB swings help tremendously.
   

The top fitness bloggers on the internets share their top 3 exercises.

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The PULLUP would be my fourth favorite. Here's a great little tutorial video from CrossFit Evolution:

New Tabata Cuts!

When you're short on time and/or equipment!

• Cochise - Audioslave
• Kissin the Curb - Bishop Lamont, Busta Rhymes and Jake One
  
• Womanizer - Britney Spears
• Velocity - Extended F@mm
• Feel Good Inc. - Gorillaz
  
• What Are You Waiting For? - Gwen Stefani
• The Hand That Feeds - Nine Inch Nails
• Toxicity - System of a Down

The songs are edited by playing 20 seconds of music followed by 10 seconds of silence repeated for a total of 4 minutes. The song will continue to play for a minute (rest interval) with a 5 second countdown at the end.

Download, stream, load them up on your iPods, burn them to CDs and share!

CrossFit Observations

From Coach Greg Glassman:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:

1. Gymasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than any other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

This is CrossFit.

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Next time you're stuck at home or short on time try this workout.

For time:
120 pushups
130 situps
150 squats

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RossTraining.com - Pick Your Passion

Never Forget Who the Enemy Is!

Either routine or refined carbohydrates. Or Cylons. Take your pick.

UW's The Daily sees CrossFit: "Routine is Enemy"

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Warm-up

CFWU x 3

WOD

Front squat 5-5-5-5-5

then

tabata tuck jumps

Finisher

(5 min after the WOD)

4 rds for time:
15 abmat situps
10 k2e

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So how are those resolutions coming along?


Foundation CrossFit: Nick snatches from ABueno on Vimeo.

Cool or scary?

You decide.



And I hope your pushups never look like this.

Ladies Night review

Huskies in the house! Weird- everyone was a either a UW student or employee!


"CINDY"
Paolo
Ann Marie
Chris

"HELEN"
Shannon
Nate
John
Andrew

"KELLY"
Elizabeth

EVERYONE SET A PERSONAL RECORD! Nice job everyone!

Ladies Night

Come by tonight @ 6:30pm for Ladies night- take your WOD pick from any of the following:

• Annie
• Angie
• Chelsea
• Cindy
• Diane
• Elizabeth
• Eva
  
• Fran
• Grace
• Helen
• Isabel
• Jackie
  
• Karen
• Kelly
  
• Nancy
• Nicole

Time to get a new PR!

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T O M O R R O W !

Our dude Nate is competing in the 2009 Elvis Invitationals @ Club Motor this Saturday the 24th. The event is scheduled to start at 8pm and end at 11pm. Let's support Nate The King:

He actually works out in this sometimes

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Is being healthy a vain pursuit?

NOOOOO! Some of us drink this.

My stomach gets sensitive to milk. Damn. From Mark Rippetoe:

“Soy milk is essentially Coffee-Mate laced with estrogen, and is best left to vegans and other socialist vegetarian types that can’t bring themselves to eat the completely natural-for-humans flesh of our friends the Animals but who have no trouble with slaughtering trillions of our other friends the Plants and processing — in gigantic factories run by multinational corporations with shareholders that eat meat themselves — very selectively chosen components of their poor little bodies into gooey shit that humans have never had an opportunity to adapt to digesting. Why, eating such material, with its high levels of isoflavones, touted by gynecologists as tantamount to Estrogen Replacement Therapy (ERT), will make you grow boobs, and this will screw up the clean lines of this fine young man’s Under Armor. I recommend against it.”

I guess it's time to man up and get gassy.

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HAPPY BIRTHDAY ADRIAN!

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Warm-up

jump roping 5-10 min
tabata pushups

WOD

21-15-9 reps, for time:
single-kb thrusters (L)
single-kb thrusters (R)
hanging leg raises

Finisher

stretching routine

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There's been a good response to the shoe article, but I didn't address one type: weightlifting shoes. In short, yes they're great, but the shoes don't make the athlete better- determination does.


ROGUE Weightlifting Shoes

Message to our members

Greetings members,

I want to thank you all for being a part of Foundation CrossFit. It has been a great adventure so far, but we are in need of help. We've lost some members and haven't seen as much of the others as we'd like. In order for us to keep providing classes and keep our doors open, we need to streamline our offering. In our current state, we can only afford to stay open through the end of January and will be forced to close up shop and move out of ActivSpace.

We don't want to leave, so in order to stay open we need to make the following changes: We will only offer 3 membership options: (1) multi-class punch cards, (2) class drop ins and (3) a premium membership. The prices for these options will not change, but we can no longer offer monthly unlimited classes or free Rainstorm workouts. Personal training will continue to be offered based on client needs.

Please understand that it is still our intention to provide great classes for you all. We just need a little help from you to get through these tough times. The new system will go into effect this Friday. Premium memberships will start on the first day of each month. We will prorate fees for premium memberships that begin mid-month. Thank you for your continued support and understanding. We hope to weather through these difficult times and come out stronger in the end.

Best,
Adrian & Andrew

Ladies Night & LOST

FRIDAY THERE WILL BE A "LADIES NIGHT". Everyone is welcome. We're going to do one of the Girls workouts. Please RSVP for the 6:30pm event.

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Season 5 premiere tonight on ABC. It has nothing to with CrossFit yet, but I just wanted to share.

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Warm-up

CFWU x 2
shoulder flexibilty movements:

• dislocates
• rack position stretches
• kettlebell halos
• elephant trunks
• dynamic chest, shoulders and arm circles
  

WOD

Overhead Press 5-5-5-5-5

Finisher

Tabata box jumps

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Have a cold? Are you getting enough sleep?

The 44th President of the USA

November

----

6:30pm class ONLY

Warm-up

CFWU x 2
dynamic stretches
handstand practice

WOD

amrap in 20 min:
5 handstand presses
7 strict pullups

Finisher

90 sec Superman hold, x 3

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Have you gone skiing or snowboarding this year? Have you found how much easier it's become since CrossFitting?

History Old & New

Happy Martin Luther King Day!


Tomorrow we will have the first African-American president in Barack Obama. New times are ahead of us.

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Warm-up

CFWU x 2
movement patterns
dynamic stretches

WOD

4 rds for time:
250m row
12 overhead presses, 95lbs

Finisher

60-sec Superman hold, x 5

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I want a new look for our Trophy Case. Be prepared to change up your old PRs! Drink water!

Nutrition & CrossFit

When it comes to CrossFit nutrition, refer back to "World Class Fitness in 100 Words":

Eat meat and vegetables, seed and nut, some fruit, little startch, no sugar. Keep intake to levels that will support exercise but not body fat.

The first part can be considered the Paleo diet. Paleo, Paleolithic, caveman, Stone Age or Hunter-Gatherer nutrition is defined by "eating only what you can kill or pick from nature". Dr. Loren Cordain is a popular expert in the field and close friend of the CrossFit culture. From his site, ThePaleoDiet.com:

With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.

Some will argue that it is not realistic in this day and age, but really all it takes in determination and will. The benefits definitely outweigh the risks.

The second part can be considered the Zone diet. Whereas Paleo is more about QUALITY, the Zone is about QUALITY + QUANTITY. Many calorie-counters convert well to this style of nutrition. The basic premise of the zone is that it's macronutrient levels stay at a 40/30/30 ratio (carbohydrates, protein and fat, respectively) which help control hormone levels. Dr. Barry Sears, creator of The Zone explains it better:

The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates

There's a plethora of information on both of these "diets" online. Search and learn. Also, the CrossFit Journal has PLENTY of information on both. It's such an valuble tool for your training and your lifestyle. A subscription for only $25/year? There's no reason not too. F*ck any of the magazine stand Health & Fitness publications you see. CFJ for the win.

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THE ONLY CLASS TONIGHT IS 6:30pm. Bring a friend.

Warm-up

400m run/500m row/ 3 min jump rope
CFWU x 3

WOD

"FIGHT GONE BAD"
three one-minute rds for max reps:

1. wall ball, 20lbs
2. sdlhp, 75lbs
3. box jumps, 20"
4. push press, 75lbs
5. c2 rower (cal)
   

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Finisher

400m walk
dynamic movements
stretch

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Speaking of paleolithic eating, Mark's Daily Apple presents "10 Perfectly Primal Foods You Probably Haven't Eaten". The list includes a range from buffalo and cactus to blood and snails. Yum.

These french fries don't die.

You know fast food isn't nutritious- usually most are made from crap. Stop eating it. The end.

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Warm-up

2 rds:
400m run
50 lunges
50 squats

WOD

Stop Cherry-picking.

Finisher

AB Stretching Routine

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The 23rd Annual Big Climb for Leukemia is Sunday, March 22nd. FCF did it last year. Wanna join our team for 2009?


Registration is $35/person. Everyone over 21 years is required to raise a minimum of $50. More details coming soon.

World Class Fitness

in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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Warm-up

movement patterns, dynamic stretches
then 20 reps each, taking your time:
squats
pullups
kb swings
double unders
burpees

WOD

Tabata Time!

• b2b squats
• pullups
• kb swings
• double unders
• burpees

Tabata intervals (20sec work/10 sec rest) is applied to the exercises above. Score = lowest number of reps in any of the intervals in each exercise. There will be a one-minute rest in between rotation of exercises.

Finisher

AB's Stretching Routine

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"Living Well: For a youthful lift, pick up those weights" by The Seattle P.I.


Lynnwood CrossFit: Andrew's 205 hang power clean from ABueno on Vimeo.

Congratulations Lisa!

Lynnwood CrossFit: Lisa's kipping pullup from ABueno on Vimeo.

Three CrossFit gyms (Xplore, Foundation, Lynnwood) and three CrossFit trainers (Jordan, Andrew, Jesse) later, Lisa finally has her kipping pullup!

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Warm-up

400m run
50 lunges
35 squats

WOD

Back squat 6-8-10-20

Build up to your 10-rep squat max, then in your last set do 20 reps.

Finisher

400m walk

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RossTraining shows us how to make a T-handle, a great cheap DIY alternative to a kettlebell:

Week 1 checkup

It's been well over a week since the new year began. How are you holding up with those goals and resolutions?

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Warm-up

2 rds:
400m run
10 strict pullups/ ring rows
15 pushups
20 squats

WOD

"CHRISTINE"
3 rds for time:
500m row
12 deadlift, BW
21 box jumps, 20"

scale as needed.

Finisher

Superman position for time. 3 sets

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Mark Rippetoe on NPR! Listen to the audio provided along with the short article. Great insight, short and detailed as it should be.

"Because everybody thinks that arms equals muscle."

Laid out!

Linda

John

Jason

And a video of them before they laid out:


Foundation CrossFit: SDLHP/Push Jerk WOD from ABueno on Vimeo.

Thanks to Andrea who was our counter!



MAX EFFORT DAY tomorrow! Local's Gym @ 12pm. Everyone's welcome and it's costs nothing. Get your bench press, back squat and deadlift on! Call/text me for details.

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No class today- do this at home today or over the weekend. POST RESULTS HERE.

Warm-up

10 reps each:
jumping jacks
mountain climbers
squats
pushups
squat thrusts
squats
pushups
burpees

WOD

for time:
120 pushups
130 situps
150 squats

Finisher

How many times can you hold a 30-second plank with 15-second rests?

This coming Saturday

Max effort day @ Local's Gym (aka Lynnwood CrossFit) this Saturday, January 10th starting at 12pm. Let's see what your 1RM for Bench Press, Back Squat and Deadlift are.


If you're on Facebook, details can be found here. Speaking of which, JOIN OUR GROUP!

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Warm-up

group warm-up including:
movement patterns, dynamic stretching, etc.

WOD

grab a bar and load it with 95lbs/65lbs

amrap in 20 min:
10 sumo deadlift high-pulls
10 push jerks

Our One-Year Anniversary

Last night marked our first official year in business. Thank you all for your continued support and patronage. We're excited to see what the future holds for us.


Thanks again y'all.

Under 7

Warm-up

500m row for time, twice

WOD

"HELEN"
3 rds for time:
400m run
21 kb swings, 24kg
12 pullups

Finisher

????

Deadlift week

Brady barefoot

GET FAMILIAR!

AND THIS!

If you can prove that you read these two articles, you won't have to do the second half of today's Warm-up

Andrea ready to pull

Don't do a 'post-max' lifts like these two:

Andrew:

Foundation CrossFit: Andrew DLx3 310lbs from ABueno on Vimeo.

John:

Foundation CrossFit: John DLx3 310lbs from ABueno on Vimeo.

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Warm-up

50 jumping jacks then grab and bar and throw some weight on it

10 reps of:
sumo dead-lift high pull
hang power cleans
push jerks
back squat
behind-the-neck push press
front squat
stiff-legged deadlift (aka Romanian deadlift)

30 burpees

WOD

7 rds for time:
10 odd-object cleans
10 burpees

Watch a video! [wmv]

Finisher

plank position for time

Snow... again?!

Well that relief lasted temporarily. We'll still plan to have a 6pm and 7pm class. Last confirmation will happen at 2pm. Watch the blog.

* WE WILL HAVE BOTH A 6pm AND 7pm CLASS TONIGHT.


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Warmup

300 skips or 100 double-unders with the jump rope.

WOD

Deadlift 3-3-3-3-3

Finisher

10 stiff leg deadlifts
hamstring flexibility work!

Funny Stuff

This picture was posted on the CrossFit mainsite:


This is becoming bigger than anyone expected. I believe CrossFit is the only training style to be known as "dangerous" to many of the big box gyms and numerous fitness facilities. What do you think about signs like this?

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Warmup

800m run, 1000m row, or 4 min jump rope
then 20 reps each of:
air squat
k2e
good morning, 45lbs
pushup
jumping pullup
"world's greatest stretch"

WOD

for time:
21 hang squat c&j
42 pushups
15 hang squat c&j
30 pushups
9 hang squat c&j
18 pushups

Pick a weight and get it done!

Finisher

4 rds for time:
15 ab-mat situps
10 k2e

Tabula Rasa

New year, fresh start. Let's get on those goals you set.

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Warm-up

CFWU x3

WOD

5 rds for time:
12 ohs, 95lbs
21 box jumps

Finisher

as many reps as possible in 60 seconds of a seated press, 45lbs

Last day of '08

THE ONLY WORKOUT TONIGHT WILL BE AT 5:30 PM!

Have you worked up a list of goals yet? More importantly, are you going to stick with it?


How was your 2008? In January we had our Grand Opening and a fantastic turnout. It also marked the first RAINSTORM at Greenlake. What were some other great times?

• The Big Climb For Leukemia
• our RAINSTORM workouts
  
• Being on DJ Hyphen's Sunday Night Sound Session radio show
• The Wallingford Street Scramble
• Andrew's birthday workout
• Watching Washington state CrossFit affiliates grow at an exponential rate
  
• This picture
• Finally getting some t-shirts (GET ONE IF YOU DON'T ALREADY HAVE ONE!)
• Each and every time one of you got a muscle-up, a handstand pushup, a pistol and other crazy things for the first time
  

And, of course, having you all as our support. Thanks for letting us do our thing and sticking with us.

Let's make 2009 amazing.

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Warm-up

Run 1600m, Row 2000m or Jump Rope for 10 minutes.

WOD

"THE 2008 COUNTDOWN"
as far as you can get in 20:08 :
100 squats
90 sit ups
80 supermans
70 pushups
60 kb swings
50 pullups
40 squat thrusts
30 lunges
20 windshield wipers
10 handstand pushups

Finisher

Stretch- then go and get ready for however you're celebrating for tonight!

BE SAFE, HAVE FUN!

<3 FCF

Watch your back

Make sure you keep that lumbar spine in the correct position throughout the entire duration of the squat.


Stabilize the midline and move that weight!

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Warm-up

CFWU (without squatting motions), then
20 air squats
15 back squats, 45lbs
10 jump squats
5 squat stretches

WOD

Back Squat 5x5x5x5x5

Finisher

100 supermans, for time

The last of the snow is going!

So we're back! Classes resume with your RSVP's!

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Warm-up

Work on rowing technique
easy 500m row

WOD

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

(if you dare, try 3 rds for time!)

Finisher

Work on your GOAT!

CrossFit Shoes

JUST IN TIME FOR THE HOLIDAY RETURNS! And I know plenty of you received money as gifts.

First, please watch this clip of Brian McKenzie on running shoe technology: [Windows Media Video] or [Quicktime]. He makes some great points here.

There's a huge difference in how much a type of shoe you wear affects exercise. There are cross-trainers, runners, flats, lifestyle, tennis, "driving" shoes, boots, dancing shoes, etc. What are the best?


Running shoes have a roll to them from left to right and front to back to make a run more safe and more comfortable. It's the same with cross-trainers. Basketball shoes are flat, but don't provide much grip and the ankle support can hinder more than help. That, and they're heavy.

In the world of CrossFit it's got to be the flat. It can be any type of shoe you please, but the smaller/thinner the sole, the better. Why? Refer to the video. Also, you get a better sense of the ground when you do that. Ever see Arnold back in his golden days working out? He's barefoot. Watch any number of CrossFit videos online, classic body building/strongman and you'll see people without shoes on (unless, of course, they're wearing proper lifting shoes). These athletes can feel the ground which provides better proprioception, or one's sense of spacial awareness, improving one's use of the body. Essentially the following shoes are glorified socks.

Here are some suggestions:

Onitsuka Tigers (Buy)

Let me start with the shoes I've actually seen in action. I own a pair of these bad boys and they feel good. They're used for everyday wear as well as when I workout. I can move lightly like I'm barefoot and the thinner sole provides me enough comfort in movement and exercise.*

Converse Chuck Taylor All-Stars (Buy)

the high tops
the lows

The classics. You've seen these worn by millions of folks and there's a good reason for it! Another pair of shoes I own and these are my favorite strength workout shoes. They are completely flat and they have built up the proprioception in my foot to know when one part of the sole lifts. It keeps me stable throughout the lifts.

Puma Speedcat (Buy)
Coach Dave @ CrossFit Seattle and Mikey both rock these racing flats/driving shoes. These are purposely designed with breatheable material, with appropriate flexibility to allow the driver precise movement and input at clutch, brake and throttle pedals. Same concept as the previously mentioned Tigers- flat, light-weight and thin sole. These come in both leather and suede, but you'll obviously want the suede ones if you plan to get them to workout in.

Nike Free (Buy)

If you remember prior to the release of these shoes, Nike first experimented with the Nike Prestos. They were lightweight runners made for everyday use. Frees come in 7.0, 5.0 and 3.0- the difference being the thickness of the heel. The only problem with these is that the 3.0's are very rare to find now.

Adidas Goodyear Race (Buy)


Goodyear Tire Co. collaborated with Adidas to create a racing shoe because they were the hot fad a couple years ago. Obviously the sole is the tire material. These are basically the same version of the Puma Speedcats.

Puma H-Street (Buy)

• Review

Vans (Slip-on/"Spicolli", Authentic, SK8-Hi, the below pictured Half-Cab or any other skate shoe) (Buy)


These are just like the Converse Chucks, just a different brand. It does have a thicker sole, but that may be beneficial for some. These grew in popularity with the skate world because it allowed them to keep a proper footing on their skateboards because it stands so flatly. DC Shoes are very popular amongst the Californian CrossFitters too. They prefer the Spartan model.

Adidas Samba (Buy)
or any other indoor soccer shoe


Google POSE Running. The concept is about running as you would completely natural (see: naked). There is NO HEEL STRIKE when barefoot. Therefore, you wear a shoe that would do the same. Vibram Five-Fingers, anyone?

I hope that you see the similarities between the shoes I listed. Below I've posted some links and articles for you to read. Let me know if you try any of these!

Further Reading:

• CrossFit Endurance
• CrossFit Message Boards - Clothes & Shoes
• MSN - Working Out Barefoot
• Yahoo! Answers - Sneakers Vs. Barefoot
• Runner's World - Message Board
• CrossFit Message Boards - CrossFit Running Shoes
  

All pictures from Zappos.com

*I have a neutral-moving foot with a low arch (just in case you wanted to know my stats)

Merry Christmas

The crew here at Foundation CrossFit would like to send you and yours some good mojo and holiday funk this Christmas.

Rest today! You should be spending the day relaxing with the ones you love whether it be fam, friends, your tv, videogame systems, music, your new gifts or a good book.

If you absolutely HAVE to workout today, pull a WOD from one of these:

• CrossFit HQ
• CrossFit Endurance (Monostructual Conditioning)
• Catalyst Athetics (Powerlifting/Olympic Lifting)
• Skills & Drills (Gymnastics)
• Navy SEALS (Military CrossFit)
• CrossFit Kids
• CrossFit Moms
• SimpleFit
• CrossFit Pierce County (some of the best WODs in the CF community!)

Enjoy!

New Expectations

January 6th marks our first year in business. We'll have something planned to celebrate and will announce plans as soon as they are finalized.

A new year means new beginnings. Expect different things to happen at Foundation CrossFit. Programming will change. The way classes are run will change. Your bodies will change. You're going to learn a bunch more this year and it's going to be fantastic. Be ready. Be excited. Be here.

----

Warm-up

Jump rope for 10 minutes. If you do not have a jump rope, do 50 squat jumps and/or tuck jumps.

WOD

amrap in 20 min:
50 squats
30 pushups
10 burpees

Finisher

Stretching session (20-30 sec per hold):

Hope you remember these!

spinal stretch
knees to chest
(repeat twice)
pull RIGHT knee in towards chest
straighten leg toward ceiling, drop it across the body to the left
straighten leg toward ceiling, drop it out to the right
(repeat with LEFT leg)
spinal stretch
knees to chest
gentle rocking on your back, butt to shoulderblades
(turn over)
upfacing dog
prayer pose
Samson stretch RIGHT leg
shift weight to the knee, straighten leg and stretch hamstring
upfacing dog
prayer pose
Samson stretch LEFT leg

stand up, shake it out and finish with 10 squats

Snowed In

Washingtonians,

Looks like we've officially been snowed in. Amazing huh? Suprisingly, we didn't receive THAT much rainfall this Autumn and now look outside- SNOWSTORM 2008! Hope y'all stay warm!

----

21DEC08

Warm-up

10-15 reps of each:
dislocates with a pvc/dowel/broomstick
ohs
snatch balances
pushups
situps
supermans
mountain climbers
Samson stretch (sec)

WOD

tabata pushups
rest one minute
tabata squats
rest one minute
tabata burpees

Finisher

How long can you hold the superman position for?

SNOW!

Because of the weather (and the lack of transportation) there will be NO CLASSES until further notice. Apologies! We'll still post up WODs and things to work on, but unless you have equipment at home looks like you'll be practicing a lot of gymnastics.

Good time to practice your handstands!

Anyone up for a snow workout at Greenwood Park?

2008 Holiday Party Info

So there's snow in Seattle and (some of) the roads suck. Regardless, we'll be having a holiday party! The agenda for tomorrow:

11am - A workout. If you dare...

12pm - Holiday Potluck Party: Food, Drinks (hot and cold) and a White Elephant gift exchange (Value less than $10).

DRESS WARM! We'll try to stay inside the entire time with heaters blasting, but it's still going to be very cold. The temperature is supposed to be between the 20's - 30's with cloudy skies. Wear jackets, hats, scarves and gloves! If you have any questions, comments or concerns LET US KNOW! Contact Andrew, Tammy or Adrian.

SEE YOU TOMORROW!

TGIF

Weather-permitting there will be a 6pm class tonight. RSVP to by email or contact Andrew asap.

Allison and Brady swinging during the "12 Days"

What do CrossFitters ask for Christmas? CrossFit Ventura knows!

CLICK HERE FOR THE GOODIES!

Check out this list they created- very good stuff... maybe we'll put up our own version with our own personal picks. Done with your shopping yet?

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19DEC08

Warm-up

2 rds CFWU, then Burgener Warm-up, heaving snatch balances, muscle snatches

WOD

"Filthy Fifties"

for time:
50 box jumps, 24"
50 jumping pullups
50 kettlebell swings, 16kg
50 walking lunges
50 knees-to-elbows
50 push presses, 45lbs
50 back extensions
50 wall ball shot, 20lbs
50 burpees
50 double unders (or 300 skips)

scale as needed.

Finisher

3 handstands for max time

As promised.. the BW exercises!

Just a couple:

• Squat [wmv] [mov]
• Squat jump
• OHS (with PVC, broomstick, etc.) [wmv] [mov]
• Goblet squat
• Lunges [wmv] [mov]
• Pistol
• Pushup (various grips) [wmv] [mov]
• Dips [wmv]
• Situp
• Reverse crunch
• Hollow rock [wmv]
• V-up
• L-sit [wmv]
• Tuck sit (L-sit w/ bent legs)
• Supermans (keep head down)
• Prone opposite extensions (one arm + leg at a time)
• Handstands [wmv]
• Handstand pushups
• Fast feet
• Mountain climbers
• Burpee
• Squat thrust (burpee w/o pushup)
• Tuck jump
• Split jump

and of course, you can apply the Tabata protocol to any of these exercises.

buy this sticker here!

PLAY WITH THESE!

One Week Until Xmas

So keep XFitting until then! You never know if something like this will happen:

courtesy today's Affiliate blog post.

I'll be running a class the day after Christmas (12/26) at Urban CrossFit in South Lake Union. Time TBA. I'll update this post as soon as I get word.

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18DEC08

Warm-Up

400m run, 500m row or 3 min jump rope/mountain climbers/fast feet, 1 rd CFWU

WOD

5 rds for time:
20 oh walking lunges, 16kg (alternating)
30 kb swings, 16kg

Finisher

120 seconds total of L-sits

Snowless in Seattle

With the weather preventing most folk to safely play outdoors, we've all got to find a way to stay active indoors! Tomorrow I'll post a list of exercises you can do inside with minimal to no equipment.

Where's our snow?!

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17DEC08

Warm-up

as far as you get in 10 minutes, for form

10-15 reps each of:
dislocates
overhead squats
thrusters
knees-to-elbows
deadlift, you choose weight
scoop + elbows high & outside
muscle snatch + snatch landing
ring dips
pullups
handstands


WOD

"Frianebeth"
21 thrusters, 95lbs
21 pullups
15 squat cleans, 135lbs
15 ring dips
9 deadlifts, 225lbs
9 handstand pushups

Finisher

5 min GOAT/GOAL practice

RAINSTORM Potluck this Saturday!

This Saturday (weather permitting- stay updated here!) we will be having a potluck at Foundation CrossFit at noon. Come by and enjoy the festive foods and beer and company! We'll also be playing White Elephant for those who want to do this fun "gift exchange" ($10 limit). I'll update this post with who's bringing what, as well as White Elephant participants

Potluck

• Andrew - eggnog
• Elizabeth - cookies

White Elephant Players

• Andrew
  

Two weeks, two days

Until the new year. Are you making any resolutions? More importantly, are you going to keep them?

Make them realistic, make them attainable. Once you achieve it, make a new and improved one. Keep pushing forward. That is what makes us do so well.

Max does his bear crawls as Brady and Matt look on.
Fran is drinking her beer (=

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16DEC08

Warm-Up

• one round CFWU
• 10 minutes of GOAT practice

WOD

"Jason"
for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Substitutions: 3 pullups & 3 dips per muscle up

Finisher

10 minutes GOAL practice

The Holidays & Cold Weather

Due to the holidays and the cold Washington weather I'll be posting up daily workouts for those away from Seattle and (hopefully soon) for those snowed in. Also, pardon the lack of updates... guess who's laptop crashed again?! (wink wink Santa!)

Knees-to-elbows @ CFS for the 12 Days of CrossFit

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15DEC08

"Tabata This!"
from the FAQ:

Tabata Intervals (20 seconds of work/10 seconds of rest, repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups 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. Some performance insights and a scoring example from Mark Twight:

1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
3. Rowing first reduces reps on all other exercises
4. Rowing reps are not seriously affected if done last
5. Improvement happens really fast when the workout is done consistently (bimonthly).
6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.

Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.

Great job to Elizabeth, Nate, Linda, Dorian and John for getting personal records today!

The 12 Days of CrossFit

What?
CrossFit Seattle's 5th Annual "12 Days of CrossFit" WOD

When?
This Friday, December 12th.
Workouts at 4pm, 5pm and 6pm. Potluck at 7pm
We'll be there at the 5pm and 6pm workout!

Where?
CrossFit Seattle
4358B Leary Way Northwest, Seattle, WA 98107

Why?
It's Christmas time, let's celebrate it as CrossFitters would! It's free!
Bring something to share for the potluck!

The Workout (the rep-scheme = the way you sing the carol):

• one 100 yard sprint
• two bear-crawls
• three-second handstand
• four clean & jerks
• five dive-bomber pushups
• six knees-to-elbows
• seven kettlebell swings
• eight hanging leg raises
• nine ring dips
• ten squat-thrusts
• eleven pullups
• twelve rocking pistols

26:30 was the fastest time last year. Anyone from FCF going to beat it?


RSVP through Andrew by email, call or text!

Lifting Ladies

Jessica pulling 185lbs

Jessica and Katie did their first heavy lifting workout this morning and put up some impressive weights!


Foundation CrossFit: Katie deadlifts 185 from ABueno on Vimeo.