Celebrating Life

birthday girl dancing!

Today's work is dedicated to both Sheena C who celebrates her 27th birthday, as well as Colin F who just graduated his Family Medicine Residency.

the graduate reaching for the stars!

Send them good vibes!

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We had an important email sent out to everyone. Please check your inboxes as it pertains to your membership. As always, let us know if you have any questions!

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WOD for Monday 7/1

STRENGTH

back squat 3x10

CONDITIONING

"JULY BABIES"

3 rounds for time:
13 ground-to-overhead, 45/30kg
28 situps
100m farmers walk, 48kg/32kg

At the end of the 3 rounds, finish with 32 burpees.

Post time to whiteboard/comments/Cody.

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I started working out at Foundation CrossFit during the last year of my family medicine residency and I wish I had started on my first day instead. It took some time to find a four week period where I could complete the Foundations course, but I was motivated by the need to incorporate movement, strength, and training back into my life. 

I had tried on many occasions to work out on my own but I always plateaued, got bored, and quit. My body has felt so much better and more engaged during the last year; I am excited (and often nervous) to come work out. I appreciate the constant support and skills from Andrew, Sheena, Paolo, Zeb, Blair, Tony, and Amy. It has been a pleasure to work out in such a inviting community, fostering the development of athletic prowess and emphasizing health as a component of daily life.

Thanks for such kind words Colin! We're happy to have the likes of you and Eli as part of the family!

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Do It For the Kids!

http://hope.crossfit.com/

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WOD for Champagne Friday 6/28

"HOPE FOR CURES"

3 rounds for max total reps:
- burpees
- power snatch, 35/25kg
- box jump, 24/20"
- thruster, 35/25kg
- chest-to-bar pullups

(Same format at FGB: Spend 1 minute at each station for max repetitions. Rest for 1 minute after 5 exercises. Repeat for three rounds)

On July 6th, we'll do it again alongside the CrossFit community worldwide!

Post score to whiteboard/comments/Cody.

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FCF/CFSLU Run Club meets tonight!

Jeremy M and AJ H

Run Club has now moved to Thursdays! Tonight we'll hit a easy 4-mile run along the east side of the lake. Let's kick off summer by breaking a sweat together outside the box.

All FCF/CFSLU athletes welcome! No need to RSVP! Just get to CFSLU by 7pm. We'll leave the box at 7:05pm sharp!

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WOD for Thursday 6/27

GYMNASTICS

Play with the rings for 15 minutes. Continue to link 8-12 elements in a row, showing control.

CONDITIONING

"CFG Regionals 2013 - Individual Events 2 & 3"

You'll have 7 minutes in an overhead squat ladder. You'll start with a barbell* and add 10/5kg for every successful set. No racks allowed. Continue until time is over. Rest for 2 minutes.

then

for time:
30 burpee-muscle-ups

*Starting barbell weights for ladies will be 15, 25, 35, 45, and 55kg. Men will have 20, 40, 60, 80, and 100. Watch the video through the link above for more details.

Post results to whiteboard/comments/Cody.

---- Yesterday was a historic day for rights equality!
On This Day America is More Badass Than Ever - Badass Digest

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HBD Elle!

Elle has been with FCF since she was part of the January FOUNDATIONS crew.

She recently left us this awesome review on Yelp!

MY TIME SPENT HERE IS THE BEST PART OF MY DAY. To be honest, I was one of those girls who was increasingly hesitant to join CrossFit. I was perfectly content with my own little routine at the gym and I loathed the so-called cult aspect. But after being yanked to numerous competitions by my boyfriend and constantly hearing some of my best girlfriends making tremendous gains in their strength, I came to find that it offered so much more. 

I've worked out at various boxes and Foundation CrossFit far exceeds each one in terms of instruction, knowledge, and passion. All of the trainers are equal in the direction and motivation they provide to their athletes. This is especially important to someone like me who is more often than not intimidated by heavy weights, ropes, and high bars. But because of Foundation's persistent encouragement I am constantly finding myself performing movements I never thought I could. And this support and encouragement extends and is multiplied by each athlete that shares the gym. Their community is incredibly welcoming and will be cheering for you whether you're first or last to finish the WOD. 

I love the high standards at Foundation. Their programming makes sense and is effective, their facility is clean, they start and end on time, and their training and feedback is consistent. A big emphasis on documenting your workouts, which I've found to be an incredible measure and reference of progress. I always feel like I'm being made to understand the proper movement standards and I appreciate that the trainers will not just call you out on your form but offer suggestions on how to improve or scale your workout and/or push you to the next level. As a perfectionist I'm always looking for ways in which I can attain and push for high standards and goals through my job, personal life, etc. Because of Foundation I can do the same through my workouts as well. 

Foundation offers everything that makes a great CrossFit gym: experience, knowledge, non-judgement, patience, personality, and pure awesomeness! You will amplify your involvement in your own health and fitness when you join this gym and feel lucky to be moving and sweating among great trainers and people alike!

Thanks Elle and happy bornday!

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WOD for Wed 6/26

STRENGTH

press 5x3

CONDITIONING

"ELIZABETH"

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

Compare to 25JAN2013. Post time to whiteboard/comments/Cody.

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Feeling Mutual For the 49s, Seahawks - ESPN Mobile

Anyone else ready for football season?!

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Seattle Summers

Erik B leading the charge

The temperature is here, but it doesn't look like summer yet. Clear skies generally don't become the norm until July 4th anyway...

Regardless, you get more outdoor stuff for your workouts.

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WOD for Tasty Tuesday 6/25

GYMNASTICS

Play with the rings for 15 minutes. Can you connect 7-10 elements in a row?

CONDITIONING

4 rounds for time:
2 rope climbs, 15'
100m run
5 snatches, 61/45kg
100m run

Post time to whiteboard/comments/Cody.

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*** Run Club has moved to Thursdays at CFSLU at 7pm! ***

Extracurricular Cardio 6/25

RUN/ROW/BIKE/AIRDYNE

12x1 minute all out efforts, each for max distance/speed.

Recover 30 seconds between intervals.

Remain consistent and try to best the previous distance/speed traveled with each effort.

*Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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Growth: A Farewell Party Tonight

Our days are coming to an end here at Foundation CrossFit v3.0. We (well, really all of you) have been kicking serious ass here for four years.

2009

Our new location is still on The Hill. It is pretty close to our current location. (If you weren't given the tour yet) It might be on the same block. It might even be the first entrance south of our current entrance.

2010


While we aren't moving far, we have many things to celebrate and commemorate. So come sweat with us and have a drink (there will be a keg or two) post-workout.

2011

The last workout* at FCF will be Friday at 6:30pm. COME POUR ONE OUT FOR FCF!

2012

* Please note that this is not actually the last workout held at FCF. We will be moving equipment over starting the end of next week, and these are the last few days we know the gym will look as it does now...

2013

2013+

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WOD for Summer Solstice Friday 6/21

"FIGHT GONE BAD"

3 rounds for max total reps:

• wall ball, 20/14 @ 10/9'
• SDHP, 35/25kg
• box jump, 20/18"
• push press, 35/25kg
• row (calories)

1 minute stations, with a 1 minute rest to end each round.

from CrossFit.com: "This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are: Wall-ball - 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump - 20" box (Reps) Push-press 75 pounds (Reps) Row (Calories) The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point."

Compare to 08DEC2012. Post total score to whiteboard/comments/Cody.

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Episode 67 of Barbell Shrugged featuring CJ Martin:

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Jerk Grip Widths

Zeb

Have you ever played with a different jerk grip?

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WOD for Thursday 6/20

GYMNASTICS

play on the rings for 15 minutes

Try to hit the same sequences you hit on Tuesday with better positioning, deliberate transitioning, and the static holds.

CONDITIONING

CGO 11.3

as many reps as possible in 5 minutes:
1 squat clean, 70/50kg
1 jerk, 70/50kg

Compare to 02AUG2013. Post results to whiteboard/comments/Cody.

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Henry Cavill's Superman Workout - Men's Fitness
Weird, it's like you already know how to do this stuff...

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This One Right Here

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves." - Lao Tzu

Sandi Pants

Which fellow athletes inspire you to be better? Push you to be better than yesterday? Who lead by example? Keep you motivated and positive?

Who do you look up to?

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WOD for Wednesday 6/19

STRENGTH

press 5x3

CONDITIONING

as many reps as possible in 10 minutes:
100m run
25 russian-style kbs

Score is total kettlebell swings.

Rest 2 minutes

as many reps as possible in 1 minute:
seated press, 20/15kg

Post both scores to whiteboard/comments/Cody.

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Over-gripped.

Garrett in an inverted tuck while Moonboots spots. Notice the grip on the rings.

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WOD for Tasty Tuesday 6/18

GYMNASTICS

play on the rings for 10 minutes.

The goal is to combine 5-8 elements at a time. Each position should be held for a 2-count.

CONDITIONING

4 rounds for time:
100m waiter's walk, 25/15kg
20 pike situps
10 pistols, each leg
3 rope climbs

22 minute cut off.

Post results to whiteboard/comments/Cody.

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---- Paleo Sausage Egg "McMuffin" - Nom Nom Paleo YES. Fact: Breakfast sandwiches make the world a better place. ----

Spotlight: Elias K.

Elias Kass is one of our long-time FCF athletes, a naturopathic doctor and a licensed midwife that does CrossFit! In a few weeks, he's heading to Vila Central Hospital in Port Vila, Vanuatu, to volunteer as a midwife in the maternity ward. Vanuatu is an independent nation (after being a French/British colony) in the South Pacific near Fiji. He's planning to deliver babies and teach midwifery and nursing students while he's there.

the good doctor

The midwives at VCH have specifically requested certain birth-related supplies, plus a special Seattle care package -- Starbucks Via packets! He would like to oblige in a big way. If you'd like to donate a few bucks to the effort, check out http://www.youcaring.com/mission-trip-fundraiser/supplies-caffeine-for-vch-moms-midwives-respectively/65857.

Let's help Elias make a difference! We are so proud to have him as a part of our community, and very proud of what he does!

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WOD for Skills Week Monday 6/17

STRENGTH

back squat 3x10

CONDITIONING

21-15-9 reps for time:
power snatch, 45/30kg
dips

Post time to whiteboard/comments/Cody.

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A Closed Letter to Myself About Thievery, Heckling and Rape Jokes - Patton Oswalt

This is a very articulate write-up from the comedian who's trying to get a couple of truths across.

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Pop Quiz

Hey FCF Foundations Graduates: First person to name all the people in this picture gets a t-shirt! Post it in the comments!

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WOD for Champagne Friday 6/14

"LYNNE"

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

compare to 08FEB2013. Post results to whiteboard/comments/Cody.

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FOR THE LADIES....
Sheena's Skill Session last Wednesday had a great turnout. Lots of ladies came hungry to work on their pull-up and kipping progressions, from both FCF and SLU. This is going to continue for the next several weeks, every Wednesday night at 5:30pm and 6:00pm, at CrossFit SLU, for no additional cost. All ladies are welcome to come join Sheena and the crew to make it happen! We already can sense that a few firsts will happen in the very near future. Keep up the good work and keep doing your homework!

Exciting Times

Colin's feeling good about this week's tests. Do you?

"LYNNE" tomorrow and "DIANE" Saturday.

Also: new facility is coming along soon. We're waiting on the deep clean before we you bring the equipment over!

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WOD for Thursday 6/13

In any order, you have three attempts to find:

• max unbroken ring dips
• max unbroken double unders
• max L-hang for time
• 500m row for time

Post results to whiteboard/comments/Cody.

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From Gina P:

My nonprofit Seattle Greendrinks Turns 10! Goodwill and Mayor McGinn will be judging the Thrift Shop costume contest, and Car2go and Lyft are throwing out free rides. $15 admission with beer, wine, ice cream, silent disco dance party, photobooth, live screen-printing, food art on live models, and other giveaways and shenanigans. Bring items to donate to Goodwill! 

It's this Friday!

Ticket's here: http://www.strangertickets.com/events/7706798/seattle-greendrinks-turns-10

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Happy Bornday Paolo

Our morning trainer, media manager, and ninja of all things mischievous: Happy Bornday from your fam at Foundation CrossFit and CrossFit SLU!

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WOD for Wednesday 6/12

STRENGTH

establish a 3RM overhead squat within 20 minutes

CONDITIONING

HBD Pao!

as many reps as possible in 15 minutes:
6 handstand pushups
9 ground-to-overhead, BW/.7BW
12 box jumps, 30/24"

Post max and total reps to whiteboard/comments/Cody.

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Not an OHS triple, but damn:

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Weightlifting Competitions

Lee T, BCS, and Kristin F

A huge congratulations goes to Kristin and Lee for participating in their first Olympic Lifting meet, "The Freak Show" held in Aberdeen, WA. According to their coach Blair, "Both were outstanding" and it shows as Kristin went 5 for 6 lifts with a total of 101kg, and Lee went 4 for 6 lifts with a total of 172kg.

The next competition "The Bad Mother" meet at Thrush Sports Performance down in Sumner is supposedly set for August 17th.

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WOD for Tuesday 6/11

• establish a 1RM snatch in 20 minutes
• establish a 1RM clean & jerk in 20 minutes

Post maxes to whiteboard/comments/Cody.

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Behind the Scenes: Scout Seattle - Seattle Met

Yeah Ben!

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June Graduates

The last FOUNDATIONS group of FCF 3.0- an amazing and bittersweet end of an era.

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WOD for Monday 6/10

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

Each burpee must end with the hands touching an object 1' from a fully standing reach with arms overhead. Compare to Friday 19APR2013.

Post results to whiteboard/comments/Cody.

Snatch 1RM, C&J 1RM, and OHS 3RM tomorrow!

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Interview with a Runner - Hot Bird Running

Terence was my roommate at the 2013 Lululemon Ambassador Summit and a great guy. We ran 4 miles around Whistler that first day we were there- the most I've run in a very long time- and it was because T was such a relaxed dude.

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Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

Hammer Throw - Zeb 61.81m

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.

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WOD for Freestyle Friday 6/7

"FRAN"

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

OR

Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.

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Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.

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FCF 4.0 Tease #2

FCF 4.0 Tease #2 from Knees Out Media

Some of you might know where already...

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WOD for Thursday 6/6

GYMNASTICS

play on the rings for 10 minutes. work on inverted tucks, inverted pikes, and inverted hangs. Throw in german hangs, front levers, and back levers. Try L-seats and L-hangs. Throw in a muscle-up if you've got it. See if you can link more than 5 different positions.

CONDITIONING

5 rounds:
15 burpees
12 box jumps, 30/24"
9 k2e
5 man-makers

A man-maker is a pushup to a one-arm row, then another pushup another one-arm row (other arm), then a squat clean thruster, all with a pair of dumbbells.

Post results to whiteboard/comments/Cody.

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I had the pleasure of coaching Jet City in some gymnastics movements the other weekend! Great athletes who are top-notch people. Congratulations to them and everyone else who competed this past weekend!
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FCF 4.0 Tease #1

FCF 4.0 Tease #1 from Knees Out Media

Ahem.

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WOD for Wednesday 6/5

STRENGTH

• Every 30 seconds for 4 minutes: 1 back squat (@ 85% of 1RM)*
• Rest exactly 2 minutes.
• Every minute on the minute for 4 minutes: 1 back squat (@ 90% of 1RM)**

* 9 total reps.
** 5 total reps.

CONDITIONING

4 rounds for time:
400m run
25 dips
100m waiter's walk, 20/10kg

Post results to whiteboard/comments/Cody.

---- RUN CLUB / Extracurricular CV Mario will be *running* a run club tomorrow evening at 6pm. Meet at CFSLU. Everyone is welcome to join! RUN/ROW: 5k for time BIKE/AIRDYNE: 20 minutes for max distance ----
Training On An Empty Stomach - WOD Talk

Do you prefer training on an empty stomach or do you eat/take something beforehand?

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Skinning the Cat

 

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WOD for

GYMNASTICS

play with skin-the-cat progressions for 10 minutes

STRENGTH

every minute on the minute for 34 minutes:
(full) snatch

Post heaviest load to whiteboard/comments/Cody.

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ToeS to Bar

Not only does a proper t2b require a compressed full hip, but a compressed shoulder angle.

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WOD for Deload Week - Monday 6/3

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar
etc...

compare to 28MAR2013. Post results to whiteboard/comments/Cody.

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Hanging Off the Floor

AB, Boudy, Heather, Tony, BCS

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WOD for Freestyle Friday 5/30

Choose either A. or B.

A.

9-6-3 reps for time:
burpee muscle-ups
split snatch, 61/45kg (alternating)

OR

B.

15-12-9 reps for time:
hang power clean, 45/30kg
burpee pullups

*Start and end with a 400m run


Post time to whiteboard/comments/Cody.

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Also leaving us: Team Sassyhip member Mika. She's moving to Boston and will be snatching and cleaning shit tons over there.

We're going to miss all three of you guys!

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Loaded Carries

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WOD for Thursday 5/30

8 rounds:
100m farmer's walk
3 cast wall walks
6 ab wheel rollout
12 russian twists

Both the farmer's walk and the russian twist should be of challenging loads. Post results to whiteboard/comments/Cody.

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Up & Over the Rings

AJ using an "overgrip" on the rings.

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WOD for Wednesday 5/29

CGO 13.3 aka CGO 12.4

as many reps as possible in 12 minutes:
150 wall ball, 20/14# @ 10/9'
90 double unders
30 muscle-ups

compare to 21MAR2013. Post results to whiteboard/comments/Cody.

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Extracurricular Cardio 5/29
RUN 6 x 400m for max speed/distance. 2 minute recoveries. ROW 6 x 500m for max speed/distance. 2 minute recoveries. Set drag between 120-140. Remain consistent and try to best the previous distance traveled with each attempt. BIKE/AIRDYNE 6 x 2min for max distance/watts on each interval. 1 min recoveries. Remain consistent and try to best the previous distance traveled with each attempt.
Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.
Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.
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Master Sommelier Chris T!

Chris T received a very prestigious award yesterday: he became a Master Sommelier.

"In order to even sit for the master sommelier diploma exam, candidates must have first completed an introductory course and passed the certified and advanced sommelier exams. The master’s exam consists of three parts: an theory examination, a practical wine service examination, and a blind tasting of six wines. During the tasting, the candidate has 25 minutes to identify the vintage, grape variety(s), country, region and appellation of the wine. From 2003 to 2011, the pass rate for the exam has been as low as 3.5 percent and as high as 16 percent. Averaged out, fewer than 12 percent of candidates pass the exam." (via Seattle Met)

Read more:

• Sip Northwest
• Wine Business
• Eater Seattle
• Kirkland Patch

Congratulations Chris!

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WOD for Tasty Tuesday 5/28

"ISA-GRACE"

for time:
30 snatches, 60/45kg
30 clean & jerks, 60/45kg

OR

"ISABEL"

for time:
30 snatches, 60/45kg

Compare to 22MAR2013. Post results to whiteboard/comments/Cody.

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We have a handful of athletes performing this Saturday, June 1st. They'll be participating in the 2013 Freak Show Open Championship at Sam Benn Gym in Aberdeen. Come support!

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Memorial Day 2013

We have normal hours today. RSVP for classes here.

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Remember to give a moment of silence at 3pm. Remember that Memorial Day isn't necessarily about the bbqs or the day off of work. Remember that this is about the people who serve us- those who allow us the freedoms we have today.

via the Huffington Post

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WOD for Memorial Day Monday 5/27

"MURPH"

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as you like. If you have body armor or a 20# weight vest, wear it.

Compare to Friday 26APR2013. Post results to whiteboard/comments/Cody.
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Double Unders Are As Easy As Air Squats. Really. - WOD Talk

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Freestyle Friday

Moonboots working with Carl Paoli

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WOD for Champagne Friday 5/24

MAGIC MAYA

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

• slam ball, 20/10#
• situps
• push press, 35/20kg
• pullups
• row (calories)

Rest 1 minute between each round. Post results to whiteboard/comments/Cody.

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The Truth For Tall Lifters - T-Nation

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On-Ramp Teamwork

Foundations May 2013: Amanda, Shelby's back, Dan, Angelo, and Masud

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WOD for Thursday 5/22

GYMNASTICS

play with freestanding handstands for 12 minutes

CONDITIONING

for quality:
50 kettlebell floor presses
50 turkish get-ups

Post results to whiteboard/comments/Cody.

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When the Pursuit of Skinny and Strong Collide - Fit and Feminist

"We don’t need a new 'skinny.' We don’t need a new beauty standard, nor do we need yet another physical ideal hanging over our every thought and move like a little black cloud of doom. What we need to do is change the paradigm so that we value our bodies for all of the amazing things they let us do. We need to expand our standards of beauty to recognize that beauty shows up in all kinds of bodies. And we need to get over this idea that the most important purpose we serve on is to be beautiful for other people. Our time on this planet is precious and we will never, ever get it back, so let’s stop squandering it in pursuit of meaningless ideals we will most likely never attain anyway. We deserve so much better than that."

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HBD JP!

In the second of the three birthday workouts coming to you this week, we celebrate our own staff members's!

Jessie joined us earlier this year as the primary office manager of CrossFit SLU and an amazing addition to the crew!

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WOD for Wednesday 5/22

STRENGTH

every minute on the minute for 12 minutes:
2 snatches

CONDITIONING

HBD JP

for time:
800m run
50 front lunges, 61/40kg
800m run

Post results to whiteboard/comments/Cody.

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Extracurricular CV 5/22

RUN, ROW, BIKE/AIRDYNE

"LACTATE SHUTTLE"

• 5 minutes on
• 2:30 minutes recovery
• 6 minutes on
• 3 minutes recovery
• 7 minutes on

These are all out efforts. Go for max speed and distance.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home, on the road, or at our gym (given that the rower/AD isn't being used by the classes). This will not cost a class to utilize the equipment once given the okay by the trainer. Have fun, stay fit!

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HBD HERMZ!

From top-left clockwise: Colin B, Max F, Ben L, Herman W, Sean K, and AB

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WOD for Tasty Tuesday 5/21

GYMNASTICS

play with freestanding handstands for 10 minutes

CONDITIONING

HBD Herman

as many reps as possible in 20 minutes:
12 air squats
12 pullups
12 air squats
12 knees-to-elbows
12 air squats
21 double unders

Wish Herman a Happy Birthday and post rounds to whiteboard/comments/Cody.

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Breakfast!

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PaleoRx 2013: Deload Week

Jared, Josh, Raul, Leah, Sunnie's back, and Blair

What a great turnout for this past weekend's PaleoRx Iron Chef challenge. So many people brought so many tasty dishes, it was hard to just "taste" them... we went in a finished off all the plates!

A huge thank you to Sarah M for spearheading this challenge, and for Gina P for setting up our event fun!

Remember for those who finished the PaleoRx challenge up until this point, you'll be deloading this week and slowly starting to incorporate other things back into your diet. Take it nice and slow and pay attention to what foods affect you in certain ways.

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WOD for Skills Week Monday 5/20

STRENGTH

back squat 3x5 (go heavier than last time)

CONDITIONING

for time:
21 power cleans, 61/45kg
42 hand-release pushups
15 power cleans, 61/45kg
30 hand-release pushups
9 power cleans, 61/45kg
18 hand-release pushups

Post times to whiteboard/comments/Cody.

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Your Practical Guide For Dental Decisions - Whole 9 Life

A lot of folks out there are seeking the optimum diet and the ultimate exercise program in the name of health and longevity. Often, however, these same people have completely neglected their teeth. 

You might as well have eaten that bagel and decided to lift light weights like Gweneth Paltrow. 

Let’s be real! Your mouth is the beginning of your digestive tract, and as you keep your gut healthy, you must also keep the top end (your mouth) healthy as well. As easy as it is to get “leaky gut syndrome,” you can also get a sort of “leaky mouth syndrome” as well.  In dental speak we call this periodontal disease.

Read more below!

• Part 1
• Part 2
• Part 3

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Coach Glassman and CrossFit

Tony, Coach Glassman, Andrew in April 2013. Photo by Paolo.

from CrossFit.com:

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing. 

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective. 

Today, CrossFit, the company, provides accredited training seminars throughout the world. We publish several websites providing extensive free content, including workouts, training and support for becoming fit, as well as a growing Journal of extended instruction. We have a worldwide network of more than 5,500 affiliated gyms and more than 35,000 accredited CrossFit Level 1 trainers. And, we have created the Sport of Fitness, known as the CrossFit Games, where we crown the Fittest Man and Woman on Earth.
In 2003, we started a “new” blog that would spur a revolution in the fitness industry. The contents were simple: the date, a picture, the Workout of the Day (WOD), and usually some provocative nugget of information. Check out our first full month of posts back in May 2003. 

Anyone with an Internet connection and the willingness, curiosity and bravery to try it, could. From this simple blog and a single gym in Santa Cruz, Calif., there sprung an immense community of fitness enthusiasts who have learned the movements, tested the theory and accumulated a huge amount of data supporting Glassman’s equation: 

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@ HI) in a communal environment leads to health and fitness.

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WOD for Champagne Friday 5/17 (Pick your Poison) "CHRISTINE" 3 rounds for time: 500m row 12 deadlifts, BW 24 box jumps, 24/20" OR "HELEN" 3 rounds for time: 400m run 21 kettlebell swings, 24/16kg 12 pullups Box jump is Games standard. KBS is American Style. Post time to whiteboard/comments/Cody. ----

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AJ's First Muscle-up

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WOD for Thursday 5/16

30 muscle-ups for time.

Compare to 22FEB2013. Post results to whiteboard/comments/Cody!

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1:38! Zeb is on the news!

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Celebrating Adam!

It has come time to celebrate the coming of age for one of our own beloved trainers, Adam Wenzel. Please join us Friday evening, May 17th, 8:30pm, at 95 Slide.

See the facebook event and RSVP here.

This has been an incredible year for Adam, who started a Krav Maga school last year at our South Lake Union facility, Foundation Athletics. With months of hard work and dedication, he is now able to focus 100% of his energy on building and maintaining this new venture. 

Twinsies

We thank him for his unwavering commitment to Foundation CrossFit and CrossFit SLU. It has been an incredible journey from the day he walked in off the street and asked to be part of the gym. He told us he wasn't sure why, but he knew this was the place that would define his new direction in life. It has been such a pleasure working with Adam, and as most of you can agree, he has made a better day for many of us going forward. As bittersweet as it always is to see one of our fine trainers move on to greener pastures, we are humbly grateful for all that Adam has done to help shape our fitness community into what it is today. Thank you from the bottom of our hearts.

2010

Adam's will be finishing out his classes as a CrossFit trainer this Friday, May 17th at 3:30pm and 4:30pm. Although you may not be seeing as much of Adam on the CrossFit floor, he will be at Guardian Krav Maga, which runs from Wednesday to Friday in the evenings, beginning at 6pm, and Saturday at 11am.  

On behalf of the entire Foundation CrossFit & CrossFit SLU family, we congratulate you on taking the next steps of your exciting journey! 

-- Tony Lau & Andrew Bueno

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Victor is Stronger

Victor

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WOD for Wednesday 5/15

establish a front squat 3RM within 20 minutes

then

establish a max height box jump within 10 minutes

Compare squat to 22APR2013. Post results to whiteboard/comments/Cody.

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One-Arm Burpees, CFG2013 Tickets SNAFU

In the above picture, Ann-Marie is working a one-arm burpee due to a football injury. We can scale any movement when you guys ask!

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WOD for Tuesday 5/14

GYMNASTICS

3 attempts to find your max handstand

CONDITIONING

for time:
70 burpees
60 situps
50 kettlebell swings, 24/16kg
40 pullups
30 hspu

Compare to 11APR2013. Post best handstand and time to whiteboard/comments/Cody.

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Well that was quick. The CrossFit Games tickets went on sale this morning at 10am, sold out the Gold Level tickets by noon, and are now completely sold out*.

For those who want to catch it on tv/online, it'll be streamed the entire time!

Otherwise, the best option is to see the NW Regionals in person this May 31st thru June 2nd. You can still buy tickets here. It's in Kent at the ShoWare center.

* You can still purchase CFG tix online here. But don't.

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Extracurricular Cardio 5/14

RUN, ROW, BIKE/AIRDYNE

3 x 8 minute intervals (4 minute recovery between intervals)

Work for max speed/distance on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt. ROW: Set drag factor between 120-140.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn’t being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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PaleoRx 2013: The Last Week

And it's also max week!

Wrap-up party is THIS SATURDAY!

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WOD for Max Week Monday 5/13

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Compare to 08APR2013. Post max squat and time to whiteboard.

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A Fun-Stuffed Friday

Sarah

You can thank this strong and lovely lady for today's WOD.

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WOD for Benchmark Friday 5/10

"THE SEVEN"

7 rounds for time:
7 handstand pushups
7 thrusters 61/45kg
7 knees-to-elbows
7 deadlifts 111/77kg
7 burpees
7 kettlebell swings 32/24kg
7 pullups

Post time to whiteboard/comments!

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Extracurricular Cardio 5/10

RUN, ROW

for time:
10k

BIKE/AIRDYNE

40 minutes for max distance

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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