Iced Boudy

Arctic Headstand!

----

WOD

"NANCY"

5 rounds for time:
400m run
15 overhead squats, 45/30kg

compare to 10JUN2011. Post time to comments!

----

Hitting Machine Slow's Down: Suzuki's Streak Nears an End - The New York Times

Unfortunate to hear he was so close to beating out Pete Rose for having the most 200-hit seasons in a career.

He's still a badass though..

----

The Foundation Athletics deets!

It's the moment you've all been waiting for!

@FoundationSLU located at 411 Fairview Ave N Alley, Seattle, WA 98109

The actual entrance is in the alley between Fairview Ave & Boren Ave and Republican St & Harrison St -- when searching for the location on an online map, it's best to omit the "Alley" portion of the address.

Good job to all the sleuths who found it when first announced.

Our tentative October schedule at South Lake Union:

click to enlarge!

Foundation Athletics membership prices:

• Unlimited: $205
• 3x/week: $165
• 2x/week: $135
• and for all current beloved FCF (Capitol Hill) members: $free.99 for the month of October*!

*Dual-facility prices will require an Unlimited FCF membership + an additional $50, and will be allowed on a limited basis. Please inquire.

All others with recent CrossFit experience can do our drop in rates:

• Single drop-in: $20
• Two classes: $35
• A week (7 consecutive days) $55

First group workout is this Saturday at 1pm!

----

WOD

jerk 1-1-1-1-1-1-1

compare to 06SEP2011. Post load to comments!

----

Last chance to tell us what other class times you'd like to see at South Lake Union.

----

Oh-Lifting

Blair was CrossFit Olympic Lifting certified two weekends ago at CrossFit Marysville.

BCS, Sage, Erin

----

WOD

as many rounds as possible in 15 minutes:
5 deadlifts, 120/70kg
25 situps
470m run

It's heavy! protect your back by engaging everything there:

• Shoulders packed? Chest up!
• Lats? Pinch your armpits closed!
• Low back? GHETTO BOOTY!
• Feel your butt and hamstrings fire off at the top please!

A lap around our block is 470 meters. Post results to comments!

----

Seasons are changing and so are daylight hours. How are you resting? More specifically, how are you sleeping?

Speaking of BCS, let's check out this highly informative Sleepy Saturday's - Circadian Rhythm from our Paleo Rx nutrition challenge.

----

.. and beyond!

Notice our new rig? Thanks Rogue!

----

WOD

for time:
100 ring dips

then

PLANK WARS

then

max steps in 8 minutes:
handstand run

Post results to comments!

----

The new Foundations Program at Foundation Athletics (in South Lake Union) will run MWF at 7am, 11am, and 5:30pm for the month of October.

What class times would you want to see for normal CrossFit classes?

----

Rocket CF!

To all of those in the South end (Columbia City!) our guy Brady is on the verge of opening Rocket CrossFit:

Facing the front

Facing the back

A rad spot, it's got parking and will be open for biz in the beginning of October! Doesn't his cage look familiar?

----

WOD

"FRAN"

21-15-9 reps for time:
thruster, 45/30kg
pullups

compare to 04FEB2011. Post time (and improvements) to comments!

----

Also opening the first week of October will be Foundation Athletics in the South Lake Union neighborhood of Seattle. Concrete answers emerge this week!

Although some detectives have already stumbled upon it ...

----

M2XW3LL

Punch this guy 23 times next you see him.

----

WOD

"M2XW3LL"

23 reps each, for time:

deadlifts
bent-over rows
squat cleans
front squats
push press
back squats
clapping pushups
pistols

Rx = 60/30kg, Rx+ = 70/45kg

----

We're looking to start running more athlete profiles- anyone interested? Email me!

Jeff P.- you're first and I'm going to use your mullet picture!

----

"ONE MORE PUSH!"

CrossFit is fully effective, scalable, and suitable for all types of bodies and conditions.

----

WOD

"GIVING BIRTH"

7 rounds for max reps:
bench press, 60/35kg
wall ball push press, 20/14#

Named so because of all the cues to "PUSH! PUSH! PUSH!"

And then it ends with a bunch of crying.

Post scores to comments!

----

and because this was everywhere online, take a look at our beautiful city:

Our summer may be over, but I know many of us are excited for the sweater weather!

----

The One and Only

Richard m*therf*cking Simmons

J.Bo aka Jules aka Julie B. would like to extend an invitation to everyone to dress up in some 80's workout gear this Saturday starting at Moe's at 9pm!

"We are meeting at Moe's in Capitol Hill. From there, we will be visiting 5 bars in the Pine St area, east of Broadway. The crawl is restricted to bars around the gym so not a lot of "crawling.""

It's time to get it on.

----

WOD

best attempt in 5 minutes: handstand
best attempt in 5 minutes: L-sit
max reps in 2 minutes: handstand pushups
max reps in 2 minutes: strict pullups
max reps in 2 minutes: pushups

rest 1 minute in between each exercise

Post results to comments!

----

Any other odd-object toys you guys want to play with?

----

Anyone else excited?

It's coming together ...

Excited? We are.

(Details within the week!)

----

WOD

5 rounds for time:
30 situps
30 jumping lunges
run to the mailbox on 11th & Pike

You must reach full extension mid-air during the jumping lunge!

Post time to comments!

----

Question of the Week:

What's your favorite breakfast spot in the city and what's the best thing to get on the menu?

----

New CrossFit.com Map Feature

Did anyone else discover this badass feature CrossFit.com has?

http://map.crossfit.com/

All of the CF Affiliates of the world listed on a googlemap!

----

WOD

power clean 3RM x 5 sets

then

using 80% of your 3RM power clean:
tabata front squats

Post barbell loads and tabata score to comments!

----

So we're back to posting the WOD at the end of the day. Did anyone notice how we posted earlier last week?

Which do you prefer?

Discuss.

----

Ground to Overhead

During the ground-to-overhead movement today, did you go all out? Or did you pace it out?

Garrett

What movements did you do to get it overhead?

----

WOD

"JACKIE"

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Compare to 20JAN2011. Post results to comments or BTWB.

Consider this the calm before the storm. Lots of dedicated SMR/mobility time today. How's everyone feeling from my birthday celebration week?!

----

A Toast to a Real Strongman - Wall Street Journal (via Will L.)

Ever hear of the sport Masskrugstemmen? Yes- excellent. No- it's a short read so check it out.

We'll start practicing ASAP.

Torture or Stretching

Colin's pre and post-WOD stretching routine.

Are you mobilizing post-WOD?

 ----

 WOD

as many reps as possible in "a time less than 10 minutes":
ground-to-overhead, 45/25kg

You may do clean and jerks, snatches, deadlift-to-bicep-curl-to-push-press.

During the workout you will receive a 2-minute warning before time ends. Do you pace or go all out?

----

The Third-World Squat - T-Nation

10-minute test on Friday!

----

Active Shoulders

Instead of sticking your head waaaay through the window, a good set of active shoulders means shrugging your shoulders up so hard that they cover your ears.

A great example is of this old picture of Robb Wolf and Annie Hawkins demonstrating overhead squat position:

BONUS:

Check out who was featured on the site five days after the picture above was originally posted!

----

WOD

"FILTHY FIFTIES"

50 reps each, for time:
box jump, 24/20"
jumping pullups
kettlebell swings, 16/12kg
walking lunges
knees-to-elbows
push press, 20/15kg
romanian deadlifts, 20/15kg*
wall ball shots, 20/14#
burpees
double unders

Compare and *contrast to 21JAN2011. Post results to comments or BTWB.

----

Truthfully, how many times a week do you stretch out your hips? How long is the duration of those stretches?

We recommend stretching your hips for a minimum of 2 minutes each side daily- to counterbalance the amount of work we do with them- in the gym AND in your normal daily life.

----

FGB 6

We're going to run FIGHT GONE BAD during all of the classes this Saturday the 17th.

Come and support!

----

Tomorrow's WOD

"JOSH"

for time:
21 overheads squats, 45/30kg
42 pullups
15 overheads squats, 45/30kg
30 pullups
9 overheads squats, 45/30kg
18 pullups

compare to 23DEC2010. Post time to comments or BTWB!

----

Gym Jones Preaches the Cult of Physicality - The NY Times (via Adi)

----

Foundation Athletics

Dom demonstrating a mixed grip.

----

Tomorrow's WOD

3 rounds for time:
400m run
12 deadlifts, 100/55kg
21 box jumps, 24/20"

Compare and contrast to 18FEB2011. Post results to comments!

----

Did you see the video of our upcoming sister gym, Foundation Athletics?

Exciting times ahead! Some answers to your burning questions:

• We are NOT closing Foundation CrossFit.
• Our roots remain in Capitol Hill and our current space will become even better.
• These gyms have separate memberships, however you may transfer to the other gym if one location suits you better.
• A dual-membership option is in the works.
• The schedule is also in the works, but we are open to suggestions.
• And yes, there will be more cool videos as the new space develops!

Have any other questions? Post any and all in the comments.

----

Introducing ...

We will have solid details for you very soon.

Stay tuned.

----

WOD

"The 26"

as many rounds as possible in 10 minutes:

1 hill

5 handstand pushups

10 toes-to-bars

one minute rest

bottom-to-bottom tabata squats

one minute rest

as many rounds as possible in 10 minutes:

5 muscle-ups

10 pushups

15 box jumps, 24/20"

Total score = all rounds completed + tabata score

----

Excited? We are.

----

Last year's BWOD

The week you've been waiting for is here! Ready?!

----

WOD

"AB's Quarter Century"

as far as possible in 25 minutes:
10 muscle-ups
20 handstand pushups
30 cresent toes-to-bar
40 pistols
50 senders, 24/20"
60 clapping pushups
70 overhead bumper walking lunges, 20/15kg
80 one-arm dumbbell push press, 50/35#
90 one-arm kettlebell swings, 24/16kg
100 burpees

compare to 10SEP2011. Post time to comments or BTWB.

----

What element of the WOD was the most difficult? Why?

----

1 in 26,000

The 2011 CrossFit Games are going to be on ESPN2! It's seems like only yesterday we were on ESPN 8: The Ocho.

We're moving on up!

----

WOD

10-to-1 for time:
split clean, 60/45kg

End each round with a 100m run.

Post time to comments or BTWB.

----

For those who attend the LIFTING class on a regular basis, are you feeling a difference with your lifts? Did the skills in the last two classes change the way you clean a barbell?

Check out this rad video with Kendrick Farris and see if you can spot the "scoop" aka "double knee bend" aka "down & up", etc:

----

"Quick Twist of the Wrist"

A well timed power jump with a quick twist of the wrist results in this fun movement.

Having a good rope doesn't hurt either!

How's your double under?

----

WOD

 "CHIPPA"

for time:

50 wall ball, 20/14#

40 pullups

30 dips

20  power snatches, 45/25kg

10 burpees

20 shoulder-to-overhead, 45/25kg

30 kettlebell swings, 24/16kg

40 box jumps, 24/20"

50 double unders

compare to 26JAN2011. Post results to comments or BTWB!

----

"10 Ways To Be a Better CrossFitter" - CrossFit Leander

1. Leave your expectations at the door.
2. Relinquish All Myths.
3. Keep it Positive.
4. LISTEN, LISTEN, LISTEN.
5. Remember to Breath.
6. Staring Is Caring.
7. Quality Over Quantity, ALWAYS.
8. Be Someone's Cheerleader.
9. Keep Going to CF, Even When It Hurts
10. Make Peace With "Last Place"

Before you think anything crazy, go read the full article to see their explanations.

Agree with the list? Disagree? Have anything to add?

----

Zeb & Rhino

Can you find the two FCFers?

Congratulations to Zeb and Ryan (O.) for attending and completing their CrossFit Level 1 Certifications this past weekend down at CrossFit X Factor in Portland, OR.

----

WOD

split/push jerk 1RM

Post results to comments or BTWB.

----

Orin, Max and I are making some jerk boxes, but it takes forever!



Hopefully you'll have them sooner than later...

----

Happy Labor Day

Aimee P. bear walking

----

WOD

"BRENTON"

5 rounds for time:
100' bear crawl
100' broad jump

SupeRx = wearing a 20# weight vest. Every 5 broad jumps you must do 3 burpees!

Post results to comments!

----

We usually post the WOD after the entire day has gone through, but we will start experimenting with posting the WOD the night before and seeing if the RSVP numbers change...

----

Joni & Amy

Anyone else close to their first pullup/muscle-up?

----

WOD

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

compare to 27AUG2010. Post time to comments!

----

You know how we tell everyone to take their shoes off if you're not wearing lifting shoes or Converse Chuck Taylors? Here's one reason why...

"Why Weightlifting Shoes?" - Andrew Charniga Jr., Sportivny Press

----

What happened here?

Sometimes on after the weekend classes the trainers will workout, usually doing something that sounds horrendous. We call these "Bad Idea Saturdays".

Luckily for everyone, my birthday falls on a Saturday this year... and I want to share one specific bad idea with all of you!

----

WOD

as many reps as possible in 15 minutes:
walking kettlebell swing

You will choose your weight for the Russian-style kettlebell swing. If your goals are based towards endurance, go light and move fast. If your goals are based towards strength, go heavier and be powerful and deliberate with your technique. 1 rep = half of the Bobby Morris Playfield length.

Post rep score to comments!

----

We will run the 31 Heroes WOD for every class (except Foundations) on Saturday. We do not require that you register through the official site to attend. If you do register, you'll be helping that cause and get a sweet t-shirt as well!

Register, donate and make a difference here.

----

Labor Day Schedule

We will run classes as normal come Monday.

Orin and Adam-Jon

Remember we're doing the 31 HEROES workout all day Saturday!

----

WOD

for time:

500m row

then

for time:

150 double unders

then

for time:

400m run

Post time to comments!

----

Look at our new coat hanger:

The Schwinn Airdyne is another great conditioning tool, especially for those nursing injuries, or avoiding usage of specific parts of the body. You can use this strictly for the upper body, the lower body, or both! One cool fact about the Airdyne is that it runs a fan that reacts to whatever energy you drive into it- the faster you go, the harder it becomes.

Beast Test: How many calories can you get in 1 minute?

----

We need a montage!

"The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you!"

Oooh. Ready to hit it hard at the box?

----

WOD

as many rounds as possible in 20 minutes:
15 squats
10 toes-to-bar
5 handstand pushups
1 rope climb, 15'

Post rounds and reps completed to comments!

----

Who loves seafood?

Check out Whole 9's "Seafood Trifecta" and see what fish make the cut.

What's the trifecta? Simple:

1. Seafood that is healthy for you, the environment and the seafood population
2. Provides a decent amount of Omega-3 fatty acids
3. Relatively low in mercury

Also checkout a list of seafood to buy and avoid, or go to Mashiko in West Seattle and talk to owner Hajime Sato about the importance of seafood sustainability (while he makes some delicious food)!

----

31 Heroes

From the official website:

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, and individual family funds.

The Workout

The workout promises to be a unique Hero WOD. Thirty-one of America’s bravest have made the ultimate sacrifice for our sake. We can all agree that no workout will ever be enough to say thank you, but among this community it almost seems to be our version of the “moment of silence”, a small way we can honor the those that have gone before us. We hope you’ll join us for this moment of silence.

Get Involved

• Register for the workout here – $31 gets you the workout & a t-shirt
• Find a local CF affiliate hosting the event. Not involved with a box already? Check out the list of affiliates here to find one near you. If they’re not already hosting, recommend that they do. 
• Show up on September 3rd and honor our heroes. Times will vary by location, so please check with your local affiliate for event times.
• Not interested in a workout? You can still donate by clicking the donations tab above, however if you’d like to receive a t-shirt you must register for the event.

Who Benefits?

100% of proceeds will go to families immediately affected through the Navy SEAL Foundation, other like-organizations, and individual family funds.

----

WOD

9-7-5 reps for time:
squat snatches
muscle-ups

compare and contrast to 30JUL2010.

UPDATE: I went off memory, but memory was off! "AMANDA" is 9-7-5 reps for time. Geez- thanks for correcting me, guys!

And by the way, our Amanda got her first pullup today! Congrats!

----

Looking for weightlifting shoes? Attending some of our new LIFTING classes?

These Adidas Power Lifts work really well and right now you can get them for $90 + tax + free S&H from the official website.

 

Is that an FCF colorway I see?!

You can find a special red/black colorway on Amazon, and both Amazon and Rogue Fitness carry the Onyx/Black/Red colorway.

Speaking of which, Rogue Fitness is closing out the Rippetoe lifting boots because of production issues. Limited sizes, $115/pair.

Were you?

Another great article about how we were 'born to run'.

Born, and Evolved, to Run - NY Times (via Will L.)

----

WOD

bench press 3RM

then

"Death By" Sumo-Deadlift High-Pull, 40/25kg.

With a continuously running clock, do 1 SDHP the first minute, 2 SDHP the second, 3 SDHP the third, etc, continuing as long as you are able. You can use as many sets each minute as needed. When you cannot complete the required amount of reps for the minute your workout is over.

Your score is the number of minutes completed.

Post results to comments or BTWB!

----

Last chance for signing up for the CrossFit Total this Saturday!

• Email Andrew or talk to him directly at the gym
• Provide your best lifts for the squat, press and deadlift!
• Will run from 1:30pm until it's done (;

Until then enjoy tomorrow's workout ...

----

Bye Bye Guys

It's always sad when a great athlete moves from our neighborhood...

So long to Justin C. who's going to the sunnier skies of California

and to Yen who'll be just across the water!

Both will STILL be CrossFitting and will be dropping in when nearby the gym. Safe travels y'all!

----

WOD

for time:
1 mile run
200 kettlebell swings, 24/16kg
1 mile run

compare to 23MAY2011. Post results to comments or BTWB!

----

Yesterday we played with some more muscle-ups during the skill session. Check out how these two amazing athletes from this year's Games do them:





Notice how both utilize a huge kip to get horizontal and close to the rings, then situp HARD to get on top of them.

Incredible.

----

Muscle-ups & Pullups

Three badass accomplishments:

1. Aimee P. joined the FCF Pullup Club
2. Todd G. cemented his place in the FCF Muscle-Up Club with an awesome kip
3. Joe beat out Herman for his first quasi-strict muscle-up

Time to work on some more Cuban Presses, eh?

----

WOD

3 rounds for time:

15 shoulder-to-overhead, 60/40kg

50 double unders

Post time to comments!

----

"Shop Smart. Eat smart. Mistakes we make when shopping." - RobbWolf.com

Regardless if you eat strictly Paleo, you can apply these two important rules to your shopping.

Bonus video:

The article features a video about Seattle!

----

CFT Highlights!

We didn't run the rules strictly (allowed some heel lifts, lack of shoes, not re-racking, etc...), but we saw a bunch of personal records!

----

WOD

front squat 5RM

then

as many rounds as possible in 8 minutes:
20 knees-to-elbows
10 kipping handstand pushups

Post results to comments!

----

The CrossFit Total held yesterday saw numerous personal records. Athletes were tested- could they manage the weights projected by the numbers they use in training? Faults in performance were magnified under the eye of the 1-rep max. This was a great thing though- every athlete had new goals to shoot for and a new confidence about how hot dang beastly they really are. Fantastic work y'all.

The next CFT is this Saturday at 1:30pm. You must directly RSVP with Andrew via email or in person. If you do RSVP you will not lift. It will also help to have knowledge of your best lifts.

----

Last chance!

Make sure you RSVP for your spot by emailing me (andrew@foundationcrossfit.com) and reporting your best lifts in the back squat, press, and deadlift. Giving me a 5RM or 3RM is fine because we can calculate your projected 1RM.

See you Sunday at noon!

----

WOD

"FIGHT GONE BAD" (2-hand version)

3 rounds for max reps. 1-minute stations of:

• wall ball, 20/14#
• dual kettlebell sumo-deadlift high-pull, 16/12kg
• box jump, 24/20"
• dumbbell push press, 35/25#
• row (calories)

compare and contrast to 13MAY2011. Post score to comments!

How did you fare with this version? It's definitely more difficult to control two implements per hand than one.

----

What kind of equipment would your dream gym have?

----

"Flexiabilities" & "Stremf"

It takes an incredible amount of both to achieve a position like Amy:

Notice how her legs are locked, the spine can go into a heavy arch (but not lordosis, or "ghetto booty"), ear is covered by the arms, and the weight is in the heel of the palm of the hand.

Legit.

----

WOD

"GYMNASTICS GONE BAD"

3 rounds for max quality.

• 1-minute stations of:
• chest-to-deck hollow body
• back bridge
• upper arm support
• handstand
• top of pullup

compare to 09MAR2011. Post experience to comments!

We'll have a video out soon. How'd did you do in comparison- have you improved on these skills?

----

Are Crunches Worth the Effort? - The New York Times (via Will L.)

With our methodology, we prefer a.) movements that cover full of motion b.) exercises that cover large groups of muscles c.) doing work (load x distance/time) better and faster.

A crunch doesn't do as much as a full ROM situp or knees-to-elbows, focuses on a small group of musculature, nor does it allow the tension provides by isometric movements like hollow bodies and L-sits.

So I say no, crunches aren't worth the effort for OUR goals.

----

Next CFT

The votes are in and we're going to run a CrossFit Total TWICE these next two weekends:

• this coming Sunday 8/21 @ Noon
• next Saturday 8/27 at 1:00pm

YOU MUST RESERVE A SPOT otherwise you will not be able to lift. Non-members are welcome, but it's going to cost $10. The event runs kind of long (2-3 hours on average, depending on the amount of lifters we have), but it helps to know your opening weights. Remember: the Total is the sum of your 1-rep maximum back squat, press, and deadlift. You can read more about the rules here.

Discussions about the CFT will happen during all of the LIFTING classes this coming Thursday.

----

WOD

for time:
5k row

compare to 06JAN2011.

Did you try to power it out with slower, stronger strokes? Or did you go with the endurance and stamina route and increase your stroke frequency?

----

(via Paul)

Jason Auher "Of Power"... the speculated winner of the 2012 CrossFit Games:



WOW and Chess? I mean, he's Viking and he "Paleo's in the Zone".

And have you seen his chalking technique?!

----

Congrats to Lillian & Zoltan

They tied the knot this weekend!

----

WOD

"BADGER"

3 rounds for time:

30 squat cleans, 45/30kg

30 pullups

800m run

compare to 17SEP2011.

Post time to comments!

----

"Show Me Who You Are" - CrossFit Lisbeth

If you ever need inspiration, you need to look at Lisbeth's blog.

----

Farmers

So after the heavy farmer's walks the other day, what's more sore? Traps? Forearms? Hands?

----

WOD

5 rounds for max reps:
bench press, 60/45kg
ring row

Rx for ring rows mean that the bottom aspect of the ring matches the height of a box where you place you feet on.

Compare and contrast to 20JUN2011.

----

The LIFTING class today saw great numbers. Glad you guys have specific goals to reach.

I want to run another CrossFit Total- we will test your 1-rep maximum back squat, press, and deadlift. This takes 2+ hours to do and, as always, all members are welcome to participate.

Which dates and times work best?

• Saturday 8/20 @ 1:30pm
• Sunday 8/21 @ 12pm
• Saturday 8/27 @ 1:30pm
• Sunday 8/28 @ 12pm

What say you?!

----

Beach Day Info

This Saturday the 13th is our 2nd Beach Body Burpee Bonanza (c) aka The 3rd Annual FCF Beach Day!

THE DEETS:

The 9am and 10am classes will run as normal at the gym.

We will claim our spot at Alki Beach by 11am and will announce our location via interwebs (twitter, facebook and the like,)

11:30am SHARP we will run our beach workout.

Post-WOD we will set up our BBQ and start grilling.

We will be playing Hooverball at 1:30pm. Then Volleyball. And frisbee.

I am bringing the big 'ol cooler and ice. You can bring your own non-alcoholic beverages of choice.

There are plenty of bars and eateries that serve beer right next to the beach. We'll travel there for liquid refreshment.

Everyone is welcome to join!

----

WOD

overhead squat 3 x 3RM

Post loads to comments

----

The Third-World Squat - T-Nation

----

Run It Back

The FCF Running Program is about to start again!

A couple changes you should know about:

• After a slight delay, we'll start on next Tuesday, Aug 16th.
• A few adjustments to the length and price of the program to make it more accessible, and increase your ability to keep taking it and work towards mastery.
• It is now a 4-week long program.
• Cost is $80.
• Classes are still Tuesday/Thursday at 7am and 6:30pm.

Our mission is to bring you the skills, drills, and techniques of the running elite. Using Dr. Romanov's POSE method of teaching the skill of running, our goal is to increase efficiency and speed, and eliminate injury. The program will teach primarily skills, and will include some running. It should be quite easy to do a Running Class right before, or on the same day as your CrossFit WOD. Doing your WOD immediately prior to the running class is also doable, but not ideal.

See you in class!

7:00am - Register & pay

6:30pm - Register & pay

Not an FCF member? You can still join at a program price of 2x/week at $160.
Non-FCF - Register & pay

----

WOD

3 individually-timed rounds:

470m double-kettlebell farmer's walk, 32/20kg

SupeRx = two 16/12kg per hand, for both hands:

Post best time to comments or BTWB!

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After a hiccup today, STRENGTH intensive classes start this Thursday the 11th. Class times are 7am and 6:30pm on Tues & Thurs. CrossFit classes will not be run during these times.


In these classes we will discuss weightlifting in detail, practice proper form (by our standards), learn for each other, and watch each other PR like crazy.

There is no cap to these classes. Although be sure to RSVP, otherwise you cannot participate in the class.

If you have any other questions, please talk to Andrew at the gym!

August Birthkids

Happy Bornday (belated to some,) to BCS, Leslie, Shaun, B-Mac, Joe B, Julie H, and Helen C!

BCS would like to celebrate with some overhead chair squats, O-Lifting and handstand pushups!

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WOD

"BCS2011"

11-9-7 reps for time:
squat clean
handstand pushup

Weight levels:

B: 25kg ladies, 40kg dudes
BC: 45kg ladies, 60kg dudes
BCShabam! 55kg ladies, 80kg dudes

Post time and barbell load to comments!

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A new FOUNDATIONS program starts tomorrow!

From our Getting Started page:

Great for beginners and the experienced alike! For those of you who are new to exercise, our style of training, or simply confused about where to begin, we offer Foundations (also known as On-Ramp) classes as a precursor to the regular CrossFit regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's program. 

At Foundation CrossFit we emphasize mechanics, consistency, and then intensity.We will train you proper exercise mechanics and techniques at relatively light loads. You will become consistent with those mechanics under the watchful eye of our coaches. Finally, you will learn how to bring up the intensity to increase your capacity for the normal classes. We will be showing you movements in the beginning that are relatively non-technical, and progressively become more technical with experience. Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

Cost is $275 for the entire 12-class program. The schedule is as follows:

• Tuesday, August 9: 8am/3:30pm
• Thursday, August 11: 8am/3:30pm
• Saturday, August 13: 11am optional beach day
• Tuesday, August 16: 8am/3:30pm
• Thursday, August 18: 8am/3:30pm
• Saturday, August 20: 12pm
• Tuesday, August 23: 8am/3:30pm
• Thursday, August 25: 8am/3:30pm
• Saturday, August 27: 12pm
• Tuesday, August 30: 8am/3:30pm
• Thursday, September 1: 8am/3:30pm
• Saturday, September 3: 12pm

Missing any of the scheduled classes require a $45/half-hour make-up session.

Shoot us an email if you need help with anything!

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OG Annie

One of the first CrossFitters training directly under Founder Greg Glassman (and one of the original Nasty Girls)

This year was her first appearance in the CrossFit Games, but she goes way back. Just look at the archives of CrossFit.com to see her everywhere. Congratulations to her receiving the 2011 Spirit of the Games award.

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WOD

"The Cal Anderson 10"

for time:
10 laps

It's a 5k! (1 lap at the park is approximately 1/3 of a mile, or a 1/2 kilometer)

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Check out this older CF.com video with Annie about rope climb variations:



Did you use any of these yesterday?

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A sea of CF

Click to embiggen

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WOD

sumo deadlift 5RM

then

as many rounds as possible in 12 minutes:

6 pistols (right leg)

30-step handstand run

6 pistols (left leg)

1 rope climb, 15'

What rope wrap feels the best?

Post load and rounds comments!

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Incredible Kaluha Pork Recipe from Nick Massie on the CrossFit Journal.

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FCF at the 2011 Games

The 2011 CrossFit Games were amazing.

For those who watched, I hope you enjoyed what you saw. For those who didn't see it live*, you can catch the archive here.

*But then again, the stream went out so many times you didn't see it either!

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WOD

two attempts each, for max weight:
press 5RM
push press 3RM
jerk 1RM

You may split or push jerk the weight overhead.

Post loads to comments!

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"You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about on-tenth of the available strength of our bodies and less than that of our minds."

- General George Patton

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