Benchmark Friday

Boudy

It's also the last Champagne Friday of the year! Make sure you celebrate the weeks end (and the years end) with bubbles!

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WOD for Friday 12/28

STRENGTH

hang squat clean 10x2

rest exactly 30 seconds in between each set.

CONDITIONING

"ANGIE"

for time:
100 pullups
100 pushups
100 situps
100 squats

You must complete all 100 reps of each exercise before onto the next one. You may break it up into as many sets as necessary.

Compare to 02MAR2012. Post heaviest weight used and time to whiteboard.

----
To Dance With His Daughter - CrossFit Community

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Another Lady Joins the Club

After hitting the 1st, she did a 2nd, 3rd, then 4th! Who's next?

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WOD for Thursday 12/27

STRENGTH

play with the front lever for 15 minutes

CONDITIONING

5 rounds:
max L-sit
3 front lever negatives
7 box jumps
10 situps
max handstand

MOBILITY

- psoas
- lower legs

Choose a challenging , but doable, box jump height and handstand variation. Front lever negatives should be at least 3 seconds. You can also increase the difficulty of your situp with load.

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Pulling Technique in Weightlifting: The Triple Extension vs. The flat-footed/"Catapult" - Waxman's Gym

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MERRY CHRISTMAS

From all of us at Foundation CrossFit

here's hoping for snow to stay soon!

HAPPY HOLIDAYS to you and yours!

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WOD for Wednesday 12/26
STRENGTH
back squat 3x10
Establish a heavy 10-rep squat, three sets across.
CONDITIONING
3 rounds for max total reps: - pinch-grip plate deadlifts, 20/10kg - false-grip ring rows - kettlebell step-up, 16/12kg - bottoms up kettlebell clean, 16/12kg - hanging leg raise
You will work at each station for 40 seconds with a 20-second rest/rotation. Every rep counts.
Pinch-grip plate deadlifts involve four 5kg or four 2.5kg steel plates (a pair in each hand). Step-ups are done in double kettlebell rack and height should not allow your hip to break parallel. Hanging leg raises are strict.
Post score to whiteboard.
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What's up with New Years 2013? THIS IS WHAT'S UP WITH NEW YEARS:
FCF/CFSLU NEW YEARS PARTY!
----

Drop!

Karen works on her split jerk as Paul and their two daughters watch.

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WOD for Monday 12/24

STRENGTH

every minute on the minute for 10 minutes:
1 clean pull
1 power clean
1 hang squat clean
2 front squats

rest 2 minutes, then

every 30 seconds for 5 minutes:
1 squat clean
2 jerks

CONDITIONING

as many rounds as possible in 8 minutes:
12 lunges
6 burpees
3 handstand pushups

Post results to whiteboard.

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The Split Jerk: Start to Finish, with Chad Vaughn - CFJ

----

12 Days of CrossFit 2012

And this video again!

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WOD

"The 12 Days of CrossFit"

in "Cumulative Song" format for time:
100m run
2 bear crawls, 25'
3-second handstand
4 clean & jerk, 45/30kg*
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

*Originally done with a pair of 45/30# dumbbells. Compare to 16DEC2011, 17DEC2010, 04AUG2010, 07DEC2009. Post time to whiteboard.

Recognize those faces?!
----
Knee Pain? Got Full Knee Power/Range of Motion/Potential-Terminal Knee Extension - MWOD

----

Essence Wine Shop Grand Opening

Our very own Winston X. is opening a new business on E. Pine Street!

Come on by tomorrow (Thursday) from 6pm to 10pm for wine to drink, a new wine cave to experience, music and paintings to enjoy.

Bring some friends and enjoy a drink and support Capitol Hill biz!

• Check out the event page here
• CHS Article on Essence Wine
• Essence Wine Shop facebook page

----

Super Mario

Make sure to keep your breath moving along with your reps!

----
WOD

"FRAN"

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

Compare to 31OCT2012. Post time and PRs to whiteboard.

----
Top 10 GMO Foods to Avoid Eating - Natural News

Doesn't GMO sound appetizing? I love me some Genetically Modified Organisms to nurture me and keep me "healthy".

I kidding aside, anything "modified" should probably not be in the body. Yeah, eating organic might seem pretentious to the uninitiated, but it's one of the reasons us smarter folk thrive and not just get by.

----

Pushing the World Away

Not pushing up, but pushing the world away!

Celebrating love everyday: 200m run and 4 toes-to-bars because they got together in 2004. 8 pullups for the years they have been together. 12 pushups for the anniversary month. 19 squats for the anniversary date.

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WOD

1.
establish within 15 minutes:
1RM weighted pushup

Pay attention to the position of the weight on your back. Shoulders, mid/low back, hips/butt? What position is best served.

2.
"CC+DD"
as many rounds in 20:04
200m run
4 toes-to-bar
8 pullups
12 pushups
19 squats

Post results to whiteboard.

----
Squat Stance & the Olympic Lifts - Catalyst Athletics

----

Breaking Parallel

Paolo at #OccupyStrength

----
WOD

1.
play with front lever for 15 minutes

2.
Pendlay row 3x8

3.
back squat 1RM

compare to . Post back squat to comments!

----
6 Simple Rituals to Reach Your Potential Every Day - Fast Company

----

Max Week

Sheena C

----
WOD

1.
establish within 15 minutes:
1RM jerk

2.
"ELIZABETH"
21-15-9 reps for time:
clean, 61/45kg
ring dips

Compare to 02NOV2012. Post results to whiteboard.

----
Of Course Today is the Day to Talk About Gun Control - Gizmodo

----

Friday Quiz

FCF 1.0 - circa 2008

What 3 things could fix this athlete's handstand pushup?

----
WOD

1.
play with freestanding handstands for 10 minutes

2.
"DIANE"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

compare to 05OCT2012. Post time to whiteboard.

----

----

#ThrowbackThursday: 2009

The last workout at the Lake City space. Recognize any faces?

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WOD

1.

play with the front lever for 10 minutes

2.

for time:
5k row

OR

for time:
5k run

OR

"300 FY"
max calories on the AirDyne in 10 minutes

3.

complete 16 turkish get ups

The TGU should alternate and are not for time. Experiment with different implements and loads. Post time of (2) to whiteboard.

----
Episode 49: Running in Overextension - MobilityWOD

----

Wednesday 12/12/12

Kristin F pulling big weights at #OccupyStrength last month.

----
WOD
10 rounds:
400m run
3 snatches

Post largest load at best technique to whiteboard.

Today’s goal is to work on your full snatch technique. Go as heavy as form will allow. Believe it or not, the run is there to get you loose and relaxed before lifting, hence the “10 rounds of” vs “10 rounds for time/for load/etc”. We will get you warm and on your way. Our cooldown movements will also be important for recovery and preparation for next week’s maxes.
----
Worried About the Apocolypse? Don't be. Here Are Some Real Dangers to Worry About Instead - io9
----

More Front Levers!

David K spotting Erin D in an inverted tuck, ready for a tuck front lever negative.

----
WOD

Strength

play with front lever for 20 minutes

Conditioning

HBD MACK!

2 minutes max double unders

then

4 rounds for time:
5 L-pullups
10 weighted situps, 10/5kg
15 situps
20 forward back hops
25 lateral hops

After the 2 minutes of jump rope go directly into the workout. The weight will sit on your chest in the weighted situp. You'll jettison the weight and move into normal ab-mat situps. Both the forward-back and lateral hops will be performed over your ab-mat. F+B = 1 rep, and L+R = 1 rep.
Post double unders and time to whiteboard. ----
http://crossfitslu.com/

It's back up!

----

Dog Sleds

Mack and Cooper

HBD Mack! Birthday WOD coming soon.

----
WOD

1.

back squat 5 x 5

Five sets, same weight. Go as heavy as low-bar back squat form will allow.

2.

Death by Cluster, 50/35kg

"Death by" is means that you start with one rep at 1:00, two reps at 2:00, three at 3:00 and so on. Continue until you are caught by the clock.

A "cluster" is a squat clean (to) thruster. Every rep must start from the ground. Post squat load and last successful round to whiteboard.

----

Success Through Quality - Gymnastics WOD

----

Earn Your Weekend: KAREN, ANNIE, and AirDyne

Melissa F M and JP G

----
WOD

1.

"KAREN"
for time:
150 wall ball, 20/14# to a 10/9' target

Compare to 10OCT2012. Time limit: 10 minutes. Rest 3 minutes, then

2.

"ANNIE"
50-40-30-20-10 reps for time:
double unders
situps

Compare to 07NOV2012. Time limit: 10 minutes. May use anchors. Ab-mat optional. Rest 3 minutes, then

3.

2 minutes max calories on AirDyne

Compare to 22OCT2012. All out max effort.
----
Mmm... May I Have Some Poison With That? - The Liftstyle Leprechan

Do you still drink beverages with things like aspartame?

See also:

• Aspartame - Wikipedia
• Aspartame Information Center - Aspartame.org
• Aspartame Controversy - Wikipedia
• Aspartame is, By Far, the Most Dangerous Substance on the Market That is Added to Foods - Mercola.com

----

Happy Bornday Thompson!

M. Thompson practicing his Front Lever with Shawn, Leslie and Karen

HBD Thompson! ----
WOD

1.

every minute on the minute for 12 minutes:
2 deadlifts

Pause at the top of the 1st rep and hold for 5 seconds. Don't use an alternate or hook grip. Watch the clock so you can time yourself properly. Make the 2nd rep touch and go.

2.

"FIGHT GONE THOMPSON"
4 rounds for max total reps. 1-minute stations of:
- alternating kettlebell presses, 16/8kg
- pullup
- box jump, 24/20"
- row (calories)
- rest

Post score to whiteboard.

----
Longevity - Optimum Performance Training

----

Front squats, lunges, and the V-word

Alex A

----
WOD

1.
front squat 5x5

You have 20 minutes to finish.

2.
for max total reps:
tabata lunge
2 min kettlebell rack
tabata dips
2 min kettlebell rack
tabata lunge

Make the lunge similar to your split jerk landing, but finish it down to allow your rear knee to kiss the ground. Dips on the rings are suggested only if you can show proficient control. We want volume, not high skill work. Kip if you can.

Post load and rep total to whiteboard.

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Sorry, Vegans: Eating Meat and Cooking Food is How Humans Got Their Big Brains - The Washington Post

So what this really means is don't feed those gorillas bacon! Otherwise we might go into Planet of the Apes territory!

----

Part of Our Community

Team Blue and Team Red

Those who play together, improve together.

----
WOD

1.
play with the front lever for 20 minutes

2.
30-20-10 reps for time:
one-arm kettlebell swings
rolling pistols
double unders

Use an appropriate weight that allows the bell to reach chin/forehead level using hip drive, not bicep curling. Post time to whiteboard.

----
The Only Person Who Holds You Back is Yourself - KOMO News 4 (via Jo K)


----

Coach Martone

Blair, Coach Jeff Martone, and AB

An amazing cert this weekend at Morgan Junction CrossFit. I shot a video of Coach Martone juggling a "kettle" I need to upload.

Owner and head instructor Zach says "The kettlebell is the single most neglected piece of equipment in most gyms and in the CrossFit community." It's true.

Let's change that.

----
WOD

1.
establish within 15 minutes:
a heavy 1-rep push press

The goal is to find the heaviest weight that form will allow. Once the knees and hips lock out they must remain locked out. The bar may start slowing down once it's above forehead-level, but keep fighting.

2.
Pendlay Row 3x8

This accessory is to be done after your rack group finishes the push presses. Go heavier than last week, but maintain technique.

3.
10-to-1 reps for time:
hang squat clean, 61/45kg
slapping pushups

The bar must start in a solid hang position before performing the clean for each rep. Full extension isn't necessary for the pushup.

Post time to whiteboard.

----
FAQ - Old Country Iron Club Training Log

----

World's Fastest Runner

No, not the world's fastest man. I meant the world's fastest runner is, of course, the cheetah.



Look how efficiently the body moves. Mesmerizing.

----
WOD

establish within 15 minutes:
bench press 3RM

then

30 turkish get ups

Post bench max to whiteboard.

----
The Boston Marathon, Blindfolded - CrossFit Journal

----

A Bunch on the Menu Today

Eric M

----

WOD

A.
back squat 3x5

B.
glute-ham raise 3x8

C.
amrap in 7 minutes:
20 double kettlebell step-ups, 20/16kg
15 strict pullups

rest two minutes

then

within 15 minutes

3 rounds for time:
50 double unders
20 single-arm kettlebell overhead squats, 20/16kg

in the remaining time do as many 50m farmer's walks with your kettlebells as possible.

Post scores to whiteboard.


----
When You Text Till You Drop - NY Times (via Garrett D)

----

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!

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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.

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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.

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