How's Your Body Line?

Gina and Amy

Body line: ankles, knees, hips, ribcage, shoulders, elbows and wrists in line.

----
WOD

A.
play with handstands for 20 minutes.

See if you can get a proper freestanding handstand. Otherwise work on your progressions: cast wall walks, Gatherings, etc.

B.
8 rounds:
200m run
20 senders
20 landmine twists

Not for time. Unlike last week, the volume on the senders is controlled. Challenge yourself with higher, more consistent heights. Start with a bar for the landmine twists. Up the weight accordingly, but make sure it's executed properly.

----
Japan's Ninjas Headed For Extinction - BBC (via Coleena S)

----

FCF/SLU Cyber Monday Sale

In tradition with the shopping season, it's time to treat yo self to some new Foundation CrossFit/Foundation Athletics/CrossFit SLU gear! For Monday only, we will be offering a 20% discount on ALL apparel and accessories! To ease the process, we're only going to do this via email between 12:01am and 11:59pm on Monday, November 26.

What's available?

• Zip Hoodies
• Thermals
• Tank Tops
• T-Shirts
• Theracanes
• Lacrosse Balls
• Athletic Tape
• Buddy Lee Aero Speed Jump Rope
• Buddy Lee Jump Master Jump Rope
• Speed Jump Ropes
• Cable Jump Ropes

Email us your requests to shop@foundationcrossfit.com or shop@crossfitslu.com. Accounts will be charged for in-stock items. If we're out, we're out (and of course you won't be charged). We'll let you know when it's ready for pickup during the week!

----
WOD

A.
press 5x3

B.
pendlay row 3x8

C.
"LEE.T"
12-9-6-9-12 reps for time:
hang clean, 50/35kg
dip
kb swing, 24/16kg
pullup

birthday boy: Lee T

Post press weight and time to whiteboard.

----
Please send all billing requests for December in by 11:59pm Tuesday night. All requests posted Wednesday midnight and on will be for January adjustments. Thanks!

----

Raise a Glass For #ChampagneFriday

Because life is better with bubbles.

Jessie, Lucy, and Dorian

We hope you guys had a great holiday full of family, friends, food, and fun!

Now it's time to get back to work.

----
WOD

A.
tabata front squats, 61/45kg

B.
"LYNNE"
5 rounds for max total reps:
bench press, BW/.7BW
pullups

C.
tabata front squat, 45/30kg

Post scores to whiteboard!

----

----

Most, Most, Most: Safety vs Intensity - CrossFit Journal

----

Happy Thanksgiving

The Team here at FCF and CFSLU would like to wish you and yours a wonderful Thanksgiving.

Dave and Rachael's little E

Now go pick up that medicine ball and earn your food. We've got classes at both gyms at 8am, 9am, and 11am.

----
WOD

A.
5 rounds:
10 cast wall walk
15 hanging leg raise
20 russian twist, 20/10kg

B.
"BURPEES FOR DESERT"
50 kb sumo deadlifts, 32/24kg
75 wall ball, 20/14#
100 kb swings, 24/16kg
400m weighted run, 20/15kg
100 situps
75 double unders
50 burpees

Post time to whiteboard.

----
Enjoy it today, but read on why we disagree with grains.

Why Grains Are Killing You - CrossFit Impluse

----

Sequence of a Low-Bar Back Squat

1. Squat Stretch:

Eric P

2. With a low-bar position*, unrack the bar:

Pao

3. Initiate the movement by sendin your hips back while keeping the chest and elbows up:

Blair

4. Squat until your break parallel (crease-of-hip drops below top-of-kneecap):

AB

5. Stand while keeping your torso angle unchanged:

Cheryl

6. Walk the bar back into the rack:

Boudy

7. Rest and sit down:

Jake V

Click to enlarge any of those photos.

----
WOD

A.
within 15 minutes:
back squat 3x5

B.
GHR 3x10

C.
3 rounds for time:
35 double kettlebell front lunge, 24/16kg
300m farmer's walk, 24/16kg

Post time to whiteboard!

----
*Platform: The Squat - Bar Position - Starting Strength

Coach Mark Rippetoe explains the positioning of the grip and the bar for the low bar back squat.

• Thumbs above
• Narrow grip
• Elbows up
• Weight off arms, wrists, elbows
• Loaded on back, supported on back muscles

----

Breaking Kyphotic Backs Since 2007

Sandi opening up Zeb's spine

A poem by Eric P, one of the Strength kids:

On the phone there’s a map
On the map there’s a town
In the town there’s a door (look for tires) 

That door’s to a gym
In the gym there’s a bench
And on that bench: Zebediah*. 

He’s bigger than you
And he’s stronger than you
And there’s not that much hair on his head 

And he eats more than you
And has #hellatattoos
He’s our guide, he’s our coach, he’s our Zeb. 

If you’re rounding your back
Or your knees don’t point out
Or your clean looks dirty and deficient 

A booming voice will descend
From the heavens it seems
Zebediah sees all – he’s omniscient 

So here’s to our Coach
Our mentor, our spotter
Gentle Viking in Triple XL 

We’re strong cause of you
And with that strength we shout out
All together: a mighty Fuck yeah!

Thank you Zeb!

Interested in joining our strength program? Email us!

*His full name is Zebuliah.

----
WOD

A.
play with the front lever for 10 minutes

B.
as far as possible in 20 minutes:
shuttle run (10m)
10 senders

1st round: one 10m shuttle runs then ten senders
2nd round: two 10m shuttle runs then twenty senders
3rd round: three 10m shuttle runs then thirty senders
etc...

Post total senders completed to whiteboard.

----
Tuesday 11/20/2012 - CrossFit Football

----

#OccupyStrength Seattle

The #HELLABUFF Squad

Huge congrats are in order: Kristina B, Cheryl C, Blair S, Sheena C, Robyn S, Kristin F, Paolo S, Andrew B, Mario H, Jake V, Kevin B, Mark B, and Eric P all participated at the #OccupyStrength event at CrossFit Advantage on Saturday. The event consisted of a CrossFit Football Total (1-rep power clean, back squat, bench press, and deadlift) and a firebreathing met-con. So many personal records, it's ridiculous.

results

To those who came out to support us: Dna D, Heather S, Christine E, Jo C, Jo K, Zeb H, Tony L, AJ H, Varsha S, Amy K, Amy C, Mandy B, Mu-Jeung Y, Orin F, the guys at RCF and, of course, Sandi Pants P! You were instrumental to our success and we showed everyone that we've got an awesome set of athletes. Not to forget, it was great seeing (and making) friends in the CrossFit community at large!

Check out the photos here.

Official results here.

----
WOD

A.
within 15 minutes:
press 3x5

B.
Pendlay row 3x8

C.
21-15-9 reps for time:
power clean, 61/45kg
handstand pushup

Post results to whiteboard!

----
Too Cold To Run? - CrossFit Journal

----

RUN Like Tom Cruise!

or don't

Fact: Tom Cruise only signs up for films where he's required to run on-screen in some capacity.

Fact: I made up the previous fact.

----
WOD

"NICOLE"

as many rounds and reps as possible in 20 minutes:
400m run
max pullups

compare to 27JUL2012. Post score to whiteboard.

Happy Champagne Friday!

----


----

Roo's 712 Jerks

Marissa Luchau of the new West Seattle affiliate Morgan Junction CrossFit recently broke a world record in Long Cycle Jerk.

One Hour Long Cycle - October 20, 2012 / Seattle from Punch Drunk

On October 20th she set a new world record with 712 jerks.

• 600 Kettlebell Jerks - CrossFit Community
• Break Records - Morgan Junction CrossFit
• http://morganjunctioncrossfit.com/2012/10/21/5245/

Congrats Roo!

----
WOD

mobility work

then

for 25 minutes:
6 kettlebell jerks, 24/16kg
100m suitcase walk

There is no specific load for the suitcase walk. Go as heavy as good posture will allow.

----
ATTN #OccupyStrength Athletes: This Saturday is THE DAY.

• Have a plan: have your warmups and opening lifts planned!
• Get some rest: doesn't mean you can't work out, but don't use the same intensity you usually go. This also means sleep well! (Thursday night AND Friday night)
• Hydrate: duh!
• Mobilize: You have to prep the body. Restorative motions, stretching, and SMR are all recommended.
• Prep your gear: Bring your lifting shoes, your CrossFit shoes, your FCF shirt, clothes to keep you warm, "hydration vessel", knee sleeves, your lucky/favorite socks, etc. I'll bring chalk and athletic tape
• Nutrition: bring food!

Blair came up with this nifty warmup table where you can plug in your numbers and it generates magic:

Email her if you've got questions! bcs@foundationcrossfit.com

----

Ponies and Ahnuld

Morgan T

Aimee P

Would you rock a shirt like this? We could do Physical Education class-style tees next!

----
WOD

back squat 3x5

then

as many rounds as possible in 14 minutes:
7 ring pushups
14 situps
21 kettlebell swing to goblet squat

Post results to whiteboard!

----
What To Expect From 2013 Open and Beyond - CFG Analysis

----

Racks on Racks (on racks)

Sudha, AJ, and Thompson

----
WOD

every minute on the minute for 10 minutes:
3 snatch deadlift

then

5 rounds for max total reps, 1-min stations of:
- row (for cal)
- shuttle run (10m)
- airdyne (cal)
- tuck jumps
- rest

compare and contrast to 15OCT2012. Post deadlift and time to whiteboard.

----
Paleo Tom Kha: Thai Coconut Chicken Soup - Life As a Plate

----

Euro Invitational 2012

----
WOD

establish within 15 minutes:
max standing box jump

then

Reebok CrossFit Euro Invitational 2012 - WOD 1

for time:
12 thruster, 60/43kg
12 box jump, 30/24"
9 thruster, 72/52kg
9 box jump, 30/24"
6 thruster, 84/61kg
6 box jump, 30/24"

Post time to whiteboard.

----
(Clean) Rack Support - Catalyst Athletics
----

FCF Aerobics

Cheryl C, Mandy B, Sheena C

Class coming soon*.

* NOT REALLY

----
WOD

"ISA-GRACE"

for time:
30 snatches, 61/45kg
30 clean & jerks, 61/45kg

compare to 30AUG2012.

If you are 3 months in or less, please do only the snatches - or - only the clean & jerks. Post times to whiteboard.

----

AND 30 muscle-ups.

----

Plyometrics & Flexibility

Partner split jumps make the world a brighter place. Lee and GTR agree.

----
WOD

back squat 3 x 5

then

max calories on the rower in 2 minutes

then

establish within 15 minutes:
sumo deadlift 3RM

then

max calories on the rower in 2 minutes.

Post all results on the whiteboard.

----

Big Bubba Crock Pot Ribs - Talk To Me Johnnie

----

Blue Wins.

Ben L, David H, Brett W, Brad M, Kristin F, Rob L, and Jake V

----
WOD

establish within 20 minutes:
weighted pullup 1RM

then

"ANNIE"

50-40-30-20-10 reps for time:
double unders
ab-mat situps

compare to 15AUG2012. Post pullup and "ANNIE" time to whiteboard.

----
Our president for the next four years: Barack Obama.

Regardless of your political views, we need to move forward, together, as a country.


----

Shuttle Runs: Everyone's Favorite

Name these athletes!

----
WOD

20 seconds on, 10 seconds off, for as many points as possible in 10 minutes:
10m shuttle runs

then

as many reps as possible in 15 minutes:
3 cast wall walks
6 kettlebell snatches, 24/16kg
9 front lunges, 24/16kg

Post run score and reps to comments!

----
POSE running notes:

click to embiggen!

----

What a party!

This weekend's celebration for CrossFit SLU's 1st Year was amazing.

A big thank you to everyone who helped us get to this point! A special thanks goes to KB and the committee for planning and coordinating the event, as well as the FCF/CFSLU staff.

We hope you enjoyed the festivities. Now onward to more journeys! FCF's got BIG surprises in store...

----
WOD

back squat 3x5

then

10-to-1 for time:
push press, 35/25kg
box jump, 30/24"

Post results to whiteboard!

----
Start tallying up your workouts in your journals. We're starting some special clubs dependent on how many workouts you've completed at our gyms!

Also: report any of the following benchmarks you may written down that were performed in the gym as Rx:

• ANGIE
• ANNIE
• CINDY
• DIANE
• ELIZABETH
• GRACE
• HELEN
• ISABEL
• KAREN
• FILTHY FIFTIES
• FIGHT GONE BAD
• TABATA THIS
• SNATCH 1RM
• CLEAN & JERK 1RM
• BACK SQUAT 1RM
• (Strict) PRESS 1RM
• DEADLIFT 1RM
• 500m ROW

We'll have more for leaderboards as they're put up! Thanks!

----

Foundation Athletics 1st Birthday

Workouts at 9am, 10am, and 12pm Saturday at CFSLU for all our FCF members!

----
WOD

"ELIZABETH"

21-15-9 reps for time:
clean, 61/45kg
ring dips

compare to 16JUL2012. Post time to whiteboard.

----
Olga Zubova 120kg Snatch, 150kg Clean & Jerk @ 75kg BW:



----

FCF Closed This Saturday

Remember that FCF will be closed this weekend in celebration of CrossFit SLU's 1st Birthday! Come support your gym's little sibling and celebrate life!

It's a potluck, so bring something to share. We're going to have plenty to do!

----
WOD

establish within 20 minutes:
split jerk 1RM

then

complete 100 turkish getups

There is no time/score element to the TGUs. Vary up the implements, styles, and loads and complete at least 100 reps. Post jerk to whiteboard.

----
Turkish Get-Ups are amazing full-body movement requiring all of the physical skills (endurance, strength, flexibility, stamina, power, speed, agility, accuracy, balance, and coordination) to complete the task: stand up then lay down.

• Styles: general technique, bend/extend, bottoms-up, 
• Implements: dumbbell, kettlebell, barbell, medicine ball, sandbag, odd-object, person, etc.

----

15' Up

Laura W's first Rx rope climb!

----
WOD

snatch balance 10 x 2

then

"FRAN"

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

compare to 10JUL2012. Post time to whiteboard.

----

• Breaking: Disney Buys Lucasfilm, Episode VII in 2015 - CHUD.com
• STAR WARS is Saved! - Badass Digest

----

Study the Positions

Kipping is a good skill to have.

----
WOD


10-to-1 for time:
kipping handstand pushup
pistol (R leg)
pistol (L leg)

then

bench 3x5

then

3 rounds for max total reps:
bamboo bar, 35/27kg

Post time, weight, and reps to whiteboard.


----
The DIY Corner - End of Three Fitness

CrossFit started out as a very DIY culture- equipment suppliers weren't as numerous as they are now. Because most gyms were garages, people had to make due with what they had.

----

Getting Hella Buff

ZING! (see what I did there?)

Raul V

Try to keep this to warmups or rest days.

----
WOD

every minute on the minute for 10 minutes:
2 hang squat snatch

then

"FILTHY FIFTIES"

for time:
50 box jumps, 20"
50 jumping pullups
50 kettlebell swings, 16kg
50 walking lunges
50 knees-to-elbows
50 push press, 20kg
50 back extensions
50 wall ball, 20/14#
50 burpees
50 double unders

40 minute time limit. Compare to 13JUL2012. Post weight and time to whiteboard.

----
A reminder that we're celebrating CrossFit SLU's 1st Birthday Party this Saturday the 3rd. That means Foundation CrossFit will be closed all day. We'll be running a workout at 12pm followed the festivities. You can RSVP via facebook here.

----

BENCH. KIP. REPEAT.

J. Scarr / John K

----
WOD

"LYNNE"

5 rounds for max total reps:
bench press, BW/.7BW
pullups

Compare to 22JUN2012. Post score to whiteboard!

----
Why Women Can't Do Pullups - NY Times

Our culture has proven this incorrect. Our women are way stronger because we have better, accessible, and progressive ways to improve. HQ would like to provide some more evidence: check it out.

----

Throwback Thurs: Jan 2010

The gym in January 2010:

I spy Mark Beast and EJ

What will our entrance look like within another year?

----
WOD

5 rounds for time:
10 front lunges
15 burpees
50 double unders

Post time to whiteboard!

----






----

More benching?!

Jo K

David K

----
WOD

board bench press 3x5

then

tabata hand-release pushups
tabata situps
bottom-to-bottom tabata squats

Rest 1 minute between each tabata interval. Post bench and each tabata score to whiteboard.

----
Strength & Barbells: The Foundations of Fitness - Starting Strength

----

HBD Tony!

The man, the myth, the Tonytail

----
WOD

bench 3x4

then

for time:
21 overhead squats, 61/45kg
42 knees-to-elbows
15 overhead squats, 61/45kg
30 knees-to-elbows
9 overhead squats, 61/45kg
18 knees-to-elbows

Treat the bench as your normal 3x5, but you'll replace your third rep with a 10 second hold. Post bench and time to whiteboard.

----
Another reminder: Foundation Athletics' (home of CrossFit SLU) 1st Birthday Celebration 11/3

----

DT

Sam H was the last one mobilizing post-"CINDY" so she kindly let us take her grad picture

This past Saturday we had 20-something people graduate out of FOUNDATIONS! You've noticed some newer faces in the gym, so don't be afraid to introduce yourselves.

----
WOD

"DT"

5 rounds for time:
12 deadlifts, 71/50kg
9 hang power cleans, 71/50kg
6 push jerks, 71/50kg

compare to 25MAR2011. Post time to whiteboard.

----
Top 10 Moments from the CrossFit Reebok Games - Shape

Is this a good thing or bad thing?

----

False Grip Necessary?

Paul B

Is a false-grip necessary for a muscle-up, kipped or strict?

----
WOD

for time:
30 muscle-ups

compare to 14AUG2012. Post time to whiteboard.
----
The 17 Commandments of Rowing: My Journey From Hate to Happiness - Breaking Muscle (via Amy  C)

----

Human Knot and the SFCF Man Test

Team Blue at the 2012 FCF/CFSLU Field Day

----
WOD

bench press 3x5

then

Every minute on the minute for 18 minutes:

• 1 power snatch + 2 overhead squats (on the even minutes)
• 9 burpees (on the odd minutes)

Post bench weight and last successful minute completed to whiteboard.

----
SFCF: THE (WO)MAN TEST



----

So Who Else Likes the AirDyne?

Tony & Mario do

----
WOD

Shankle Complex

then

establish within 15 minutes:
push jerk 1RM

then

10-to-1 for time:
double kettlebell front lunge
double kettlebell swing
toes-through-rings

The kettlebells must be held in rack position during the lunge. KBS is Fluid-style. Post jerk and time to whiteboard.

Post results to comments!
----
Free fall from space?! Yesterday Felix Baumgartner hit Mach 1.24 (833.9 mph) and became the first person to reach supersonic speed without traveling in a jet or a spacecraft after hopping out of a capsule that had reached an altitude of 128,100 feet above the Earth.

• Felix Baumgartner Completes Record-Setting Jump - Huffington Post
• www.redbullstratos.com

Amazing.

----

Champage Friday 10/12

For all those who celebrate life, regardless of orientation:



From Macklemore & Ryan Lewis' THE HEIST. Features a former FCFer! Directed by Jon Jon and Ryan Lewis.

----
WOD

"RJ"

5 rounds for time:
800m run
5 rope climbs, 15'
50 pushups

Originally posted 22JUL2010. Post time to whiteboard.

----


(via Kris B)

----

Colin's Stealing Your Med Ball

as Jamie cheers him on

----
WOD

"KAREN"

for time:
150 wall ball, 20/14#

The ball should reach a 10/9' target. Compare to 25MAY2012 or 11JUL2012. Post time to whiteboard.

----
Dynamic Stretches Improve Flexibility and Strength - Breaking Muscle

----

The Cool Kids

Hoepf, C. Haddad, Mandy, John, Billy

At the FCF/CFSLU Field Day.

----
WOD

every minute on the minute for 10 minutes:
2 hang power snatches

then

3 rounds for total reps:

• 1 minute max push jerks, 45/30kg
• 1 minute rest
• 1 minute max burpees
• 1 minute rest
• 1 minute max front lunges, 45/30kg
• 1 minute rest
• 1 minute max chest-to-bar pullups

You may use straps for the hang power snatches. Post total reps to whiteboard.

----


> "The Beauty Queen"

----

CrossFit.com WOD 05OCT2012 w/ Xplore CrossFit

Another FCF Media production. Big thanks to the Xplore CrossFit crew Jordan, Clancy, Jonah-Kai, and Kevin!

----
WOD

bench 3x5

then

3 rounds for time:
10 squat cleans, 60/45kg
20 box jumps, 24/20"

Post time to whiteboard!

----
CrossFit Takes a Tough, No-Frills Approach to Exercise - Reuters

----

Not the handstand pushups we're looking for...

Mandy and Blair

----
WOD

"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 15JUN2012 and/or 06OCT2011. Post time to whiteboard.

----
Guardian Krav Maga is on facebook!



----

Ultimate Frisbee FCFers

This past weekend, Gina P. (ultimate player and Foundation CrossFitter) qualified to go to the Club Ultimate National Championships next month in Sarasota, FL. Her team Underground played against Vancouver's Zephyr for fourth place and the final bid from the Northwest region to the national championship tournament.

FCFer Ben B's season ended at Northwest Regionals, unfortunately. He played in the game-to-go to Nationals, but the final bid was taken by Furious George, a team from Vancouver.

"I had a great season though and earned a starting spot on my team, Voodoo." - Ben B.

Amazing work by the both of you bad ass motherfunkers.

----
WOD

establish within 15 minutes:
front squat 1RM

then

for 10 minutes:
handstand, 30 seconds
rest 30 seconds

then

for time:
2k row

Post results to whiteboard.

----
Is CrossFit Training Good For Kids? - NPR.com (via Eric P)

----

Fall Is Coming

Or it's already here.

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

----
WOD

bench 3x5

then

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

Post results to whiteboard!

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

----

Coming Soon: the Competitor's Class

We will soon run a "Competitor's Class" every Saturday at 12pm at CrossFit SLU. This class will be open to members of both FCF and SLU.

Open to everyone, the purpose of this class is to learn how to "game" your workouts, feel what it's like to have a personal judge/ rep counter, and develop the capacity to train at a competitive CrossFit level. Plus the more I can pit Team Foundation CrossFit vs Team CrossFit SLU, the better!

This class will be challenging, but not impossible. More and more of the "competitive exercise" events have categories for Firebreathers, Scaled, Masters, and Team. We'll cover each of these, depending on the needs of those in attendance. This will also allow us a time to work on goats weaknesses that creep up on you.

It will be helpful to have your journal and PRs on hand to help develop a better game plan. Contact Andrew for more info.

----
WOD

every minute on the minute for 12 minutes:
2 power cleans

then

for time:
30 shoulder-to-overhead, 80/50kg

Every time the bar is put on the ground, perform 30 box jumps at 24/20". Post results to whiteboard!

----
Dominic Lacasse - Standing on a Human Flag (via Colin B)



----

Front Lunges!

Rich at this past year's Three Gym Throwdown.

----
STRENGTH

bench press 3x5

WOD

10-to-1 for time:
front lunge, 60/45kg
situp

Post results to whiteboard.

----


----