The Open Starts THIS WEEK! Have you signed up yet?

Rich

You still have time to register here. Check out our current roster:

click to enlarge

You can also become a proper judge by taking this test!

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WOD for Monday 3/4

STRENGTH

every minute for 10 minutes:
3 hang cleans

CONDITIONING

3 rounds:

• 500m row
• 2 minutes max calories on AirDyne
• 800m run
• 30 seconds max burpees

compare to 14FEB2013. Post results to whiteboard.

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CGO Competitors: Our first throwdown (CGO 13.1) will happen this Friday 7pm at CrossFit SLU!

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CGO 11.1

The Rundown with The 2013 CrossFit Games Open

• We'll program the CGO workout for Thursday every week.
• For those officially participating we'll have our competition day on Friday nights and Saturdays: flip flopping between both weekly (dates/times TBA).
• This will allow everyone a time to prep physically and mentally. Official participants are encouraged to come do an active rest day on Thursdays during classes to watch how it's being down and practicing mobility and movement patterns to prep for competition.
• It will also provide those using the Online Judges Course an avenue to practice counting and no-repping individuals in a proper environment.
• Participants should expect to surprise themselves.

Any and questions need to be sent to andrew@foundationcrossfit.com.

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WOD for Champagne Friday 3/1

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 35/25kg

The requirement is ground-to-overhead if you cannot snatch, you may also do a clean & jerk/push press/press. There is no scaling the double under today. Time to practice as they'll probably show up in the 2013 Open.

Compare to 05JUN2012. Post results to comments!

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Barbell Shrugged: Episode 49 - Nutrition, Training Mistakes, and Competition Prep

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Hand Insertion

Lyndsay

Proper hand insertion during kettlebell movements lead to better rack positions and stronger wrists and forearms.

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WOD for Thursday 2/28

STRENGTH

for 10 minutes:
30-second handstand
30-second rest

CONDITIONING

as many kettlebell jerks as possible in 10 minutes

The bell may not be put down during the 10 minutes. For those ready, the challenge is to only switch sides once, if not using two kettles.

Post total jerks and kettlebell weight to whiteboard.

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Mikey's Muscle-ups

After his first he did his second, then third! Congrats Mike!

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WOD for Wednesday 2/27

STRENGTH

establish a front squat 1RM within 20 minutes

CONDITIONING

CGO 12.1

as many buprees as possible in 7 minutes

Compare to 24FEB2012.  Post results to whiteboard.

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Details at GymnasticsWOD

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Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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Mobility Seminar with K*Starr

Colin, Blair, Kelly Starrett, and Leslie at the CrossFit Mobility Seminar at CFFV.

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WOD for Monday 2/25

STRENGTH

establish a 1RM jerk within 20 minutes

CONDITIONING

choose one:

• for time: 1 mile run
• for time: 2k row
• max calories on the airdyne in 5 minutes

Choose your cardio cafefully. We'll be prescribing you extra CV work over the next 5 weeks that we would like you to work on as we all go through the open (which you should sign up for here) and choosing a conditioning piece will be up to you.

Post results to whiteboard.

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It's max week and we'll be finding some of your best lifts, as well as maxing out on your best bodyweight movements. Muscle-ups and pullups tomorrow:

Episode 330: The Muscle Up Receiving Position & The Organized Shoulder - MobilityWOD

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Our Girl Madge

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WOD for Champagne Friday 2/22

"JACKIE"

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

Compare to 15SEP2011. Post results to whiteboard!

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Jordan Lee's birthday tomorrow! I'll post up the workout tomorrow evening!

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Episode 48 of Barbell Shrugged: Live at the Garage Games One CrossFit Competition ----

GYMNASTIES

Darcia and Jo on our homemade parallel bars doing an upper-arm support.

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WOD for Thursday 2/21

STRENGTH

play with back lever for 15 minutes

then

"GYMNASTY THIS!"
for best positioning, tabata intervals of:

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

Post results to comments!

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Paramount Team Challenge Recap... and jerks.

We had a three teams compete in the Paramount Team Challenge this past Sunday in Shoreline:

• Wreckx-N-Effect: Mark-Anthony & AB (6th Place Firebreather)
• Team SASSYHIP: Sheena & Mika
• Swoll Children: Mario & Boudy

And of course we had some of our fam come up and support:

All while Cheryl was being a badass judge for the entire day:

Results here.

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WOD for Wednesday 2/20

STRENGTH

play with the back lever for 15 minutes

SKILLS

7 rounds for best quality:
200m run
7 jerks, any style

The goal is not to do these quickly, but as best as possible. This is your time to develop your footwork, both for POSE Method running and the push or split jerk.

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Rich Froning 2010 vs Rich Froning 2012 - The Rx Review

Amazing what you can accomplish in two years, regardless of level. I am currently tied with Rich in the CrossFit Open!!! You can be too- SIGN UP HERE. Paul Br just did!

click and embiggen!

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HBD Scarr!

The man, the myth, the newest addition to our training staff. Happy Birthday Jared!

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WOD for Tasty Tuesday 2/19

STRENGTH

every minute on the minute for 12 minutes:
power snatch + snatch balance

Go heavy, but keep form perfect. Bonus points in adding in 2 more overhead squats after the snatch balance.

CONDITIONING

Three birthday workouts in a row!

for time:
1000m row
15 thrusters, 40/30kg
15 muscle-ups
30 box jumps
15 kettlebell swings, 32/24kg
15 chest-to-bar pullups
400m run

Post results to whiteboard!

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New Year Creamy Clam Chowder - Paleo Girl's Kitchen (via Sandi and the FCF Foodies Page)

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#mandyisfamous

Happy Bornday "Amandi"!

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WOD for Monday 2/18

STRENGTH

establish within 15 minutes:
board press 1RM

CONDITIONING

HBD MANDY!

as many rounds as possible in 24 minutes:
2 cast wall walks
4 hang power cleans
6 front lunges

Use the same barbell load for both the hang power clean and front lunges. Post results to whiteboard.

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Goats and SAL: W4

Poor form is caused by insufficient yelling.

via Lee A

Some random fun for your weekend.

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WOD for Champagne Friday 2/15

Seattle Affiliate League: Season 1 - Week 4

in pairs, as many reps as possible in 18 minutes:
50 calorie row / handstand
50 burpees / kettlebell rack, pair of 24/16kg
50 ground-to-overhead, 50/35kg / dip support

One partner will hold the isometric hold while the other earns reps. You can break and switch as often as necessary, but you can only earn reps when your partner is in the isometric hold. Ground-to-overhead may be a snatch, clean, turkish getup, etc.

compare to 10FEB2013. Post score to comments!

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Fight Gone Bad this Saturday at both FCF and CFSLU!

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BBShrugged, Back Levers, Cardio, and EA

Enjoy Episode 47 of Barbell Shrugged: How To Prepare for the 2013 Reebok CrossFit Games and When to Peak For Competition

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WOD for Valentine's Day 2/14

STRENGTH

play with the back lever for 10 minutes

hang clean 12x2

CONDITIONING

3 rounds:

• 500m row for time
• 2 min max calories on AirDyne
• 800m run for time
• 30 sec max burpees

2:1 rest after each effort. Example: you row a 1:30 500m, you rest for 3:00 before attempting 2 minutes on the AD. You'll always rest 4 minutes after the AD. So on and so forth.

Post hang clean to whiteboard.

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I'm Not Trying to be That Diesel - Elizabeth Akinwale

via King CF

I had the pleasure of meeting Ms. Akinwale this past weekend at the Outlaw Camp!

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The Batman Split

as seen on MobilityWOD

Featuring BCS, Brian T, Raul, and Corey who especially likes it!

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WOD for Wednesday 2/13

for time:
400m run
50 wall ball, 20/14#
50 ring rows
75 double unders
400m waiter's walk
50 pistols, alternating
50 kettlebell snatches
400m farmer's walk, pair of 24/16kg
75 double unders
50 hand-release pushups
50 box jumps, 30/24"
400m run

Post results to whiteboard.

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IOC Wrestling Decision Unfair, Wrong - ESPN

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snap, Snap, SNAP!

Mika snapping up her burpees

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WOD for Tuesday 2/11

STRENGTH

every minute on the minute for 12 minutes
2 snatches

CONDITIONING

7 rounds for time:
9 burpees
6 kettlebell cleans (per side)
3 muscle-ups

then immediately into

max reps in 1 minute:
kettlebell jerks

Post results to whiteboard!

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A New Set of FOUNDATIONS Graduates

Congratulations to the Graduating Class of January 2013!

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WOD for 2/11

STRENGTH

front squat 3x10

CONDITIONING

"GRACE"

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

Compare to 20JUL2012. Post results to whiteboard.

Alternatively, if you've done GRACE more than thrice then I'd like to challenge you to do 30 C&J with about 60% of your 1RM C&J.

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How Much Caffeine is Too Much - io9

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Muscle-Up Club: Congrats Chris

Another one joins the muscle-up club!

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WOD for Champagne Friday 2/8

"LYNNE"

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

compare to 23NOV2012. Post results to whiteboard.

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Weekend Reading/Watching:

• Why and How to Stay Hydrated - Breaking Muscle
• Barbell Shrugged, Episode 46: The Best Methods for Getting Lean for CrossFit
• Sport Doping: The Inescapable Truth [Infographic] - Daily Infographic
• The Quintessential Coach - Coach Winchester
• Creamy Cashew Chicket Soup With Kale [Recipe] - Stuff I Make My Husband

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Mounting the Rings

via Foundation CrossFit on Youtube

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WOD for Thursday 2/7

STRENGTH

play with inverts and skin-the-cats for 15 minutes

CONDITIONING: PARTNER WORKOUT!

for time: 250 wall balls

Partner A will row 250m while Partner B does as many wall ball shots as possible. As soon as the 250m is rowed, the partners switch places. Continue until all 250 reps are completed. If an uneven number, Partner C will move next to the rower and hold an elevated plank. On rotation wall ball moves to plank, plank moves to rower, rower moves to wall ball. The number moves to 300

Compare to 14DEC2010. Post time to comments.

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Seattle Affiliate Week: Week 4 @ CrossFit SLU

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Yay (Bumper) Burpees!

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

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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.

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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

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Inverted tuck, inverted pike, inverted hang

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

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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

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

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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

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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!

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SIGN UP FOR THE CROSSFIT GAMES OPEN HERE!

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Thrustering

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

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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.

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

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

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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?

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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.

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

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#AwesomeYear

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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.


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

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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.

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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.

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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?

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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?

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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.

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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

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200 WODs with Raul

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

Just remember 250 gets you something special.

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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!

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

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JATE

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

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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.

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The COWMUNITY - CrossFit SLU

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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!

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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!

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

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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!

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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.

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Kings Owners Reach Agreement With Seattle Group Sources Say - ESPN

Are the Seattle Supersonics officially back?!

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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?

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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.

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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.

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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.

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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.

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Cretus Ex Duellum 2013 facebook event page

----

Broseiden, Lord of the Brocean

Jake V

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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.

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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?

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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!

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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.
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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.

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#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!

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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.

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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

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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.

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

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Snatch Doubles

EDIT- I needed to add this video:

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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.

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Sweep It Back - Spencer Arnold

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SEAHAWKS defeat the REDSKINS

Seahawks 24, Redskins 14.

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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.

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Those who WOD together...

Alex & Bex

... stay together!

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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.

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For workout details, watch the following:


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Jumping For Joy

Heather, our most recent CrossFit.com celebrity

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

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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.

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

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Bye Bye Bye 2012

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

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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.

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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.

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Top 10 Nutrition Articles of 2012 - Breaking Muscle

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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.

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