Yay (Bumper) Burpees!

Today's burpee standard ends with you standing completely on a bumper plate.

----
WOD for Wednesday 2/6

STRENGTH

snatch balance 15x1

CONDITIONING

every minute on the minute for 20 minutes:

(even minutes: 0:00, 2:00, 4:00, etc)
7 perfectly vertical kettlebell swings, 32/24kg
3 muscle-ups

(odd minutes: 1:00, 3:00, 5:00, etc)
7 front lunges, 32/24kg
7 burpees

Muscle-ups must start from full extension. The front lunge is stationary- step forward and return with kettlebell in rack. Burpees will finish by standing on a bumper plate.

Post snatch balance to whiteboard.

----
Get Cozy Down There - Catalyst Athletics

Something I can't stand is watching lifters with weak or inconsistent bottom positions in the snatch rush out of the squat and drop the bar partway up, even in power snatches (this applies to jerks as well). These same athletes will often also complain about missing big attempts that "felt so easy" because they can't secure the bar overhead long enough to recover successfully... 

[read more] 

- Greg Everett

----

Inverted tuck, inverted pike, inverted hang

What else do you want to see in our movement library?

----
WOD for Tuesday 2/5

STRENGTH

play with inverted tucks, pikes, and hangs for 15 minutes

CONDITIONING

as many rounds as possible in 12 minutes:
5 deadlifts
10 toes-2-bar
200m run

Toes-to-bars should be done as strict- no kipping if possible. Post rounds to whiteboard.

ACCESSORY

10-to-1:
weighted situp
ab-mat situp, piked
russian twists

----
Freestyle Connection Seminar with Coach Carl Paoli coming to Graham CrossFit April 20th, 2013.

----

Action-Packed Weekend

Teams FCF and CFSLU after the Team 5k Run

Seattle Affiliate League: Week 3 happened in West Seattle. 

The Competitive Exerciser throwdown

Our buddies at Rocket CF joined us for some team workouts Saturday afternoon.

AND LEAH JOINED THE PULLUP CLUB. YEEEEEEEEEEEAH

----
WOD for Monday 2/4

STRENGTH (finish within 30 minutes)

"OKAYBRO"
- power clean
- jerk dip squat
- jerk
- HB back squat
- (behind the neck) jerk

then

back squat 3x10

CONDITIONING

10 rounds for time:
2 hspu
4 push press
6 hang power clean

Choose your own weight. Post time to whiteboard!

----
SIGN UP FOR THE CROSSFIT GAMES OPEN HERE!

----

Thrustering

Throwdowns are so much fun. Having your gym fam there is even better.

----
WOD for Champagne Friday 2/1

“PLAYING WITH FRAN”

for time:

3 rounds of
7 thrusters, 45/30kg
7 c2b pullups

3 rounds of
5 thrusters, 52/38kg
5 pullups

3 rounds of
3 thrusters, 60/45kg
3 strict pullups

Compare to 23AUG2012. Post time to whiteboard.

----

Beer, Wax, Competitive Exercise Party at CrossFit SLU this Saturday at 4pm.

Check this out to see what team WODs will go down.

----

Acquiring Skills and HBD KB

Sarah M and Tony

Every 5-6 weeks we hit an acquisition week (this week!) where we try to focus on skills and give you the proper progressions for the more complicated skills.

How'd the snatch balance go?

----
WOD for Wednesday 1/30

3 rounds for QUALITY:

• 1 minute rope climbs
• 1 minute rest
• 1 minute overhead hold
• 1 minute rest
• 1 minute muscle-ups
• 1 minute rest
• 1 minute russian twists
• 1 minute rest

then to celebrate:

"KB"

as many rounds as possible in 7 minutes:
3 handstand pushups
5 kettlebell snatches, 24/16kg
7 knees-to-elbows

The first workout is for skill development. Post "KB" rounds to whiteboard.

----

Is getting too much intensity or volume hurting your CrossFit WOD? Listen up to the newest Barbell Shrugged episode:

----

#AwesomeYear

----
WOD for Tuesday 1/29

STRENGTH

snatch balance 15 x 1

CONDITIONING


max reps in 20 minutes:
1 burpee box jump
2 front lunges
3 burpee box jump
4 front lunges
5 burpee box jump
6 front lunges
7 burpee box jump
8 front lunges
9 burpee box jump
10 front lunges
etc...

Choose your own challenges: how high is your box? Do you need to front rack a moderately-loaded bar, or do you need a heavy pair of kettlebells?

Post results to whiteboard.


----
Use a slow cooker? Eat paleo? Try http://paleopot.com/ (via Amy C)

----

Seattle Affiliate League - Week 2: Team CFT

Our teams competed at Jet City CrossFit, who were amazing hosts!

They did a Team CrossFit Total:

• establish a 1RM back squat within 8 minutes
• rest 2 minutes
• establish a 1RM press within 8 minutes
• rest 2 minutes
• establish a 1RM deadlift within 8 minutes

Team Foundation CrossFit totaled 2950# for a 5th Place finish, while Team CrossFit SLU finished with a 2800# for an 8th Place finish. Current standings: FCF is in 8th, CFSLU is in 9th.

Our MVP this weekend was Sandi, who showed up to support and ended up filling in for our squad... in street clothes!

What a studette!

Who's in for next weekend? CFSLU is hosting and it'll all happen sometime in the morning.

----
WOD for Monday 1/28

STRENGTH

back squat 3x10

15 minute limit. Squat as deep as you can keep your back straight.

CONDITIONING

10-to-1 for time:
kettlebell clean and press
situp

Use a weight appropriate for your pressing strength. Attempt strict situps, allowing your body to come to a complete rest over the ab-mat. Post back squat and time to whiteboard.

----
Did you know we have a youtube page? We're starting a handful of different series, starting with our exercise library.

What would you like to see?

----

Elizabeth Friday!

What are you favorite recipes? We are in the planning stages of some Food Videos: recipes, methods, and how-to's.

What would you like to see?

----
WOD for Friday 1/24

"ELIZABETH"

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

Although the prescription is a POWER clean, if you need to squat to receive the weight, so be it. Ideally the dips are ring dips. Compare to 17DEC2012.

Post time to whiteboard.

COOLDOWN

3 rounds max weighted plank for time.

- Partner up for spotting and checking (poke them to find inefficiencies)
- If bodyweight is a challenge, keep it bodyweight
- If ready for more, elevate feet or throw a weight onto their back
- Record times in journal.

----
Weekend reading

• The FCF/CFSLU Ski, Snowboard, Wax, Beer, and Competitive Exercise facebook gathering
• The NOW of CrossFit - Huffington Post
• http://mopeilitywod.com/
• A History Lesson For Sacremento Fans: How Kansas City Lost the Kings - Deadspin
• JJ Abrams to Direct STAR WARS VII - Badass Digest
• Meet Kurtis Bowler - CrossFit Journal

----

200 WODs with Raul

Big congrats to Raul who hit his 200th workout last week!

Just remember 250 gets you something special.

----
WOD for Thursday 1/24

"CINDY"

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

Compare to 14SEP2012. Post rounds to whiteboard!

----
Is Advocating the Paleo Diet Against the Law - Reason.com

----

JATE

Jate prefers a closer grip for his overhead squat for stability. This works because his flexibility allows it.

----
WOD for Wednesday 1/23

STRENGTH

establish within 20 minutes:
overhead squat 1RM

CONDITIONING

max kettlebell jerks in 5 minutes

then

max kettlebell swings in 5 minutes

Post results to whiteboard. Swings are russian-style and one-armed.

----
The COWMUNITY - CrossFit SLU

----

SEA Affiliate League: Week 1 done!

A big congrats to Cheryl C, Sarah M, Andrew B, and Tony L for representing the gym for Week 1 of the Seattle Affiliate League in the inaugural season. Also to Dave S, Bethany P, and CrossFit LOFT for hosting such a fun time.

The workout was Team FRAN and our competition was no other than CrossFit SLU!

Next Sunday it's a Team CrossFit Total:

Who's up to represent? Post your best lifts in kilos/pounds and we'll determine the next four (2 ladies, 2 dudes) to represent. Everyone else will show support (with beer paleo beer drinks) in hand!

----
WOD for Tuesday 1/22

A.
"DIANE"

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

B.
for time:
max L-sit

C.
for height:
max box jump

Post results to whiteboard!

----
Go see our dude Skylar at Excellence Chiropractic! Learn you something:

----

Cretus Ex Duellum 2013

** WE ARE RUNNING OUR REGULAR SCHEDULE FOR MLK DAY **

A huge congratulations to all of our athletes who competed this weekend:

• Colin Bleckner - 24th place, Firebreathers Mens
• Kristina Bueno - 22nd place, Open Ladies
• Sheena Camagong - 7th place, Open Ladies
• Guillaume Chabot-Couture - 26th place, Open Mens
• Mario Husmillo - 13th place, Open Mens
• Jeff Pierce - 3rd place, Masters Mens
• Jared Scarr - 5th place, Open Mens
• Robyn Stewart - 3rd place, Masters Ladies
• Jake Vorono - 16th place, Open Mens

photo by Christine E

Inspiring performances by each and every one of them!

----
WOD for Monday 1/21

STRENGTH

establish within 20 minutes:
snatch 1RM

then

establish within 20 minutes:
clean 1RM

CONDITIONING

for time:
500m row

Post results to whiteboard.

----
Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

----

Masskrugstemmen Friday

Masskrugstemmen at the 2013 Holiday Party

How long do you think you could hold 2.5kg straight out keeping your arm parallel to the ground?

----
WOD for Friday 1/18

"THE CHIEF"

5 rounds, each for max rounds:

as many rounds as possible in 3 minutes:
3 power cleans, 61/45kg
6 pushups
9 squats

Rest 1 minute between each of the five rounds.

Compare to 11MAY2012. Post all five scores to whiteboard.

----
http://seattleaffiliateleague.com/

What is it? The Seattle Affiliate League is a seasonal competition that aims to cultivate the competitive spirit in all fitness enthusiasts across the Pacific Northwest. We will start with a 6 week, 24 team competition from 20 January to 24 February.

Read more at the site! Anyone want to represent the gym and do it for fun? The roster is unlocked so people can sub in and whatnot.

Who's interested? Sound off.

----

Sled Drag Thursdays

Dragging sleds can be a great way to get an "active rest day" when needing to recover and/or prepping for an event during a deload week like we're currently in (I'm talking to you, Cretus Ex Duellum athletes). To all those competing this weekend, let's meet at 6:30pm FCF on Friday to game plan.

If you're free this weekend and NOT competing, we'd love to have your support up at Local's Gym this Saturday and Sunday. We have a bunch of folk signed up to compete and it'll be a grand ol' time. Plus: beer.

----
WOD

STRENGTH

play with the front lever for 20 minutes

CONDITIONING

for time:
50 split jumps
5 rope climbs
40 split jumps
4 rope climbs
30 split jump
3 rope climbs
20 split jumps
2 rope climbs
10 split jumps
1 rope climb

Post time to whiteboard.

----

Cretus Ex Duellum 2013 facebook event page

----

Broseiden, Lord of the Brocean

Jake V

----

WOD for Wednesday 1/16

STRENGTH

"OKAY BRO"

then

back squat 3x10

CONDITIONING

5 rounds:
6 deadlifts, 100/70kg
9 burpee-pullups
12 kettlebell snatches, 24/16kg (alternating)

You may go for time if you'd like, but it's deload week so we value proper execution over speed. Post back squat (and time if you'd like) to whiteboard.

----

Bro, You're a God Among Bros - The Onion

----

Would you rather be on the Airdyne?

The 40-stroke warmup is not only a warmup, but when done properly has the added benefit of driving bad habits out of your row technique. Would you row 500m with just your arms? Maybe with just your back and your arms? Or would you lock your upper body in place and first drive out hard with your legs? The point of the 40-stroke warmup is to transfer the driving force away from your arms and into the largest muscles in your body, your legs. Watch the numbers on the monitor as you transition from each 10-stroke segment. The wattage should go up, the split time should go down. And the stroke should feel more powerful when your legs do most of the work. Could you even slow down your stroke rate and maintain your work output?

When all three levers are in play - the moment when your legs are almost finished driving and your back is swinging and your arms are just about to start pulling - that is the most powerful portion of your rowing stroke.

Bonus question: What does the area under the curve represent?

----
WOD

STRENGTH

hang snatch 12x1

CONDITIONING

7 rounds for max reps:

300m row

max handstand pushups

Rest as necessary between rounds.

Holiday Party Recap

What a great turnout for our annual Holiday Party this past weekend! We hope you guys enjoyed the food, drinks, and fun at the box! This is the best community and we are honored that you are part of it!

----
WOD for 1/14

STRENGTH

back squat 3x10

CONDITIONING

tabata kettlebell swing
tabata knees-to-elbows
tabata front lunge
tabata burpees

Rest two minutes between each exercise. Post all four scores to whiteboard.
----
Seahawks 28, Falcons 30 - Seahawks.com

What an exciting game! Even though our journey ended here, we've got a bright future ahead for Seattle.

----

#ChampagneFriday: KARABEL, Holiday Party

Come join us for our annual holiday potluck! Meet your fellow athletes, play a few games, indulge in each other’s culinary decadences, and imbibe of the drinks that make us giddy! Also: wear something nice! It'd be fun to see people out of their workout element.

The fun starts at 5:00pm and will go until whenever you decide you’re done! This is a potluck, so bring a tasty dish to share with the group and adult beverages if you must let your hair down! We will have some activities and games and no holiday party would be complete without a white elephant gift exchange. So, if you have a present from Christmas that you’d be pleased as pie to part with, wrap it back up and bring it to see if you can score something better. Otherwise, if you’d like to participate, the cap for gifts will be $15 max.

Remember there is limited street parking in the area. Capitol Hill parking on a Saturday will suck. Plan ahead!

Please spread the word to your fellow athletes. We look forward to seeing all of you there!

*Saturday's WOD will be a repeat of the "12 Days of CrossFit" (at both gyms) so if you missed it the first time, here's your chance!

----
WOD

"KARABEL"

10 rounds for time:
3 snatches, 61/45kg
15 wall ball, 20/15#

Post time to whiteboard!

----
Make Your Life Better: Get Horizontal - CrossFit Journal

----

Iron Chests

Eric M mentally finding his happy place

The crew at Morgan Junction CF/ OCIC really opened my eyes to how underused the "kettles" are. Not only that, but how the time spent in the gym should also be for improving mental fortitude.

Great job to everyone who rowed as hard as possible, who held onto their kettles when they wanted to put them down, who pushed each other to be the best they could.

Way to work, y'all. See you tomorrow.

----
WOD for Thursday 1/9

STRENGTH

play with the front lever for 15 minutes

CONDITIONING

10-to-1:
kettlebell clean, 24/16kg
strict pullup
broad jump, 6/4"

MOBILITY

- thoracic spine
- lower leg (gastroc, soleus, tib ant)

Maybe tomorrow's workout involves movements like snatches and wall ball, where T-spine mobility allows for better efficiency.

----
Seattle Investor Eyes Sacramento Kings - ESPN

We won't forget:

but 1:53:41 is the moment we should all pay attention to.

----

Down & Up

Karen B

----
WOD for Wednesday 1/9

STRENGTH

The OKAYBRO Complex:

• power clean
• jerk dip squat
• jerk
• (high bar) back squat
• behind-the-neck jerk

Like yesterday, the goal is to get comfortable with the execution and flow of the movements. Going heavier is a bonus.

CONDITIONING

"PANIC BREATHING"

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

This workout is courtesy Old Country Iron Club. Post time to whiteboard.

----

• Diagnosing the Jerk, Part 1 - FuBarbell
• Diagnosing the Jerk, Part 2 - FuBarbell

----

Snatch Doubles

EDIT- I needed to add this video:

----
WOD for Tuesday 1/8

STRENGTH

snatch 12x2

Take your time to assess your strengths & weaknesses in the snatch. Utilize whatever skill work you need during your rests, or better yet, replace a set or two with that movement.

CONDITIONING

"The 540"

for time:
50 OH bumper lunges, 20/15kg
40 pullups
30 thrusters, 40/30kg
20 burpees
10 cleans, 61/45kg

Post time to whiteboard.

----
Sweep It Back - Spencer Arnold

----

SEAHAWKS defeat the REDSKINS

Seahawks 24, Redskins 14.

----
WOD for Monday 1/7

STRENGTH

back squat 3x10

CONDITIONING

"GRANNIE"

for time:
5 clean & jerks, 60/45kg
50 double unders
50 situps
5 clean & jerks, 60/45kg
40 double unders
40 situps
5 clean & jerks, 60/45kg
30 double unders
30 situps
5 clean & jerks, 60/45kg
20 double unders
20 situps
5 clean & jerks, 60/45kg
10 double unders
10 situps
5 clean & jerks, 60/45kg

"ANNIE" interlaced with "GRACE"? Why not? Power can take you through the workout quickly, but so can technique and patience. The latter also allows you to continue to workout another day.

Post time to whiteboard.

----

----

Those who WOD together...

Alex & Bex

... stay together!

----

WOD for #ChampagneFriday 1/4

"CGO 12.2"
as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many snatches as possible, 95/55kg

The snatch may be any variation as long as you end your rep standing showing control with feet together and arms locked. You will be responsible for changing your own weights and must have collars on.

Compare to 01MAR2012. Post score to whiteboard.

----
For workout details, watch the following:


----

Jumping For Joy

Heather, our most recent CrossFit.com celebrity

Or finishing a burpee. It's all the same to me!

----
WOD for Thursday 1/3

SKILL

play with the front lever for 15 minutes

STRENGTH

"GYMNASTY THIS!"
tabata intervals of:

• hollow rock
• back bridge
• upper-arm support
• handstand
• top-of-chinup

Challenge yourself to the most difficult, but doable, variation you can muster.

----

Check out the latest Barbell Shrugged podcast featuring a shout out to a familiar gym:

----

Bye Bye Bye 2012

FCF/CFSLU New Years Eve Party tonight, starting with a workout at 10pm @ CrossFit SLU.

----

We would like to thank each and every one of you for contributing to our community at Foundation CrossFit. You guys have taken us from a 300SF garage in Lake City to a 3000SF box in Capitol Hill.

GTR!

We've gone through another successful year of training with very awesome people. I hope that 2013 brings even more success to each of you, and to the community as a whole.

Our staff has a bunch of plans for the upcoming year, starting off with another Strength Program on Mondays, Wednesdays, and Fridays from 9am-10:30am, in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm + Sunday at 11am).  Click here for more info.

Other things to look forward to:

• More skill intensive classes
• Olympic Lifting Program
• Endurance/POSE Method Running Program
• Our annual Holiday Party on January 12th at FCF (mark your calendars)
• FCF Media takeover: movement library, cooking show, more features with CFHQ
• AB on a more consistant schedule
• and plenty more!

We've achieved so much this year. I'd love to hear you guys sound off in the comments with one or two things you're most proud of accomplishing through CrossFit.

----
WOD for Monday 12/31

STRENGTH

back squat 3x10

Pendlay row 3x8

CONDITIONING

• 5 minute long cycle, for reps: clean & jerk, 24/16kg
• tabata pushups
• tabata hollow rocks

Rest 1 minute in between each section. Post long cycle and pushup scores to whiteboard.

----
Top 10 Nutrition Articles of 2012 - Breaking Muscle

----

DAYTIME STRENGTH!

Adi R

DAYTIME STRENGTH PROGRAM BEGINS JAN 2

Zeb will emerge from his lair while the sun is out to make you daytime folks strong as sh!t.

BCS & Cheryl C

Details:

• Classes on Monday, Wednesday, and Friday 9am-10:30am
• This is in conjunction with the evening program (Wednesdays/Fridays at 7:30pm-9pm, Sunday 11am).
• You must RSVP for your classes.
• Please respect the class times you signed up for (AM vs PM)
• Must be on a 3x/week membership at minimum. UNLIMITED if you want to take additional CrossFit classes on top of that.
• Cost: $50 every month - includes an individual program designed by our qualified staff.
• The program accepts new participants at the start of each month.

Mario H

If interested, email info@foundationcrossfit.com.

----

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!

----
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

----

Another Lady Joins the Club

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

----
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.

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

----

MERRY CHRISTMAS

From all of us at Foundation CrossFit

here's hoping for snow to stay soon!

HAPPY HOLIDAYS to you and yours!

----
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.
----
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.

----
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.

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

----

12 Days of CrossFit 2012

And this video again!

----
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.

----
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.

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Episode 49: Running in Overextension - MobilityWOD

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Wednesday 12/12/12

Kristin F pulling big weights at #OccupyStrength last month.

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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.
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Worried About the Apocolypse? Don't be. Here Are Some Real Dangers to Worry About Instead - io9
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More Front Levers!

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

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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!

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Dog Sleds

Mack and Cooper

HBD Mack! Birthday WOD coming soon.

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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.

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Success Through Quality - Gymnastics WOD

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Earn Your Weekend: KAREN, ANNIE, and AirDyne

Melissa F M and JP G

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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.
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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

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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.

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Longevity - Optimum Performance Training

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Front squats, lunges, and the V-word

Alex A

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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!

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Part of Our Community

Team Blue and Team Red

Those who play together, improve together.

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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.

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


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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.

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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.

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FAQ - Old Country Iron Club Training Log

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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.

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WOD

establish within 15 minutes:
bench press 3RM

then

30 turkish get ups

Post bench max to whiteboard.

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The Boston Marathon, Blindfolded - CrossFit Journal

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A Bunch on the Menu Today

Eric M

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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.


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

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