Team Work Make the Dream Work

Julia A, Nadia T, DNA D, Gaylin R, and Sarah A 

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WOD for Thursday 8/22

GYMNASTICS

play with bar muscle-up for 15 minutes

STRENGTH

find a heavy 5-rep deadlift for today

Post deadlift load to whiteboard/comments/Cody.

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Bad Idea Thursdays - participate at your own risk! Otherwise you can work on those deadlifts.

Jamie H is celebrating her birthday with a special WOD at 7:30pm

"A Cure For the Common Birthday"

for time:
800m run (for everyone)
60 situps
60 box jumps, 20"
60 dips
60 kettlebell swings
60 overhead lunges, 15/10kg
60 ring rows
60 squats
60 burpees
(... then puke)

1 person working at a time, the other(s) drinking planking.

Then at the end you'll checkout with a beer. Or beers.

>> 1 person (1/2 WOD) =1 beer
>> 2 people = 3 beers
>> 3 people = 5 beers
>> 4 people = 7 beers
>> for every extra person in your group +2 beer

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So Damn Good!

photo by the very talented Paolo!

Our new space's lighting and Laura W are so badass, so dope, so spectacular.

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WOD for Wednesday 8/21

STRENGTH

bench press 5x3

CONDITIONING

15-12-9-6 reps for time:
split snatch, 45/30kg
knees-to-elbow

Start every round with a 400m run. Spicier version: add an 18-rep round (+run) to the beginning.

Post time to whiteboard/comments/Cody.

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Celebrities and Athletes Touting Benefits of the Paleo Diet - Indian Country Media Network

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Community

I spy Link with a barbell overhead.

Our community is awe-inspiring. Everyday y'all show up. You guys show up and push through some hard work. You then improve and it gets us, the staff, excited to improve ourselves- our knowledge and education, and the way we translate that knowledge.

Thank you for continuing to push every member of our tribe upward and onward.

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WOD for Tuesday 8/20

GYMNASTICS

play with the bar muscle-up for 15 minutes

CONDITIONING

8 rounds for time:
6 uneven pullups
9 uneven pushups
12 pistols

Post time to whiteboard/comments/Cody.

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Bigger. Badder. Kid Friendlier. - Tacoma Strength

A huge congrats to Morgan and the TS crew! They're moving into a bigger space!

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Yoga continues for free in August!

Adrianne and Jake

Remember, we will continue to offer yoga classes for free this month. This will become an add-on program at the cost of $50/month for Unlimited Yoga. For those who wish to drop in on select classes, the drop in pricing will be $20/class for non-FCF/SLU athletes, and $10/class for FCF/SLU athletes. We believe this strikes a good balance for a complementary mobility/flexibility program for less than half the cost of attending a yoga studio.

This week's yoga schedule for FCF:

• 10am Monday with Adrianne
• 2pm Tuesday with Adrianne
• 2pm & 6:30pm Thursday with Gaylin

Since we are still testing out the schedule, let us know what days & times you'd like to see!

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WOD for Monday 8/19 (It's volume week!)

STRENGTH

Backsquat 3x5

then

CONDITIONING

every minute on the minute for 15 minutes:
1 power clean
3 split jerks

Post jerk load to whiteboard/Cody.

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VERSUS II: Sunday Nov 24th @ FCF

Elle G, AB, Julia A

Mark your calendars. Step your skills, strength and conditioning game up. It's about to go down.

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WOD for Champagne Friday 8/16

"DT"

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

Compare to 19OCT2012. Post time to whiteboard/comments/Cody.
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How do you hold the KB Rack? from Knees Out Media on Vimeo.

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Barbell Club: Coming Soon

C. Tanghe

We will have another CrossFit Total on Saturday, September 14th. We'll start at 2pm. IF everything goes right, we'll be able to get a lift in per 40 minutes:

1. Back squat
2. Press
3. Deadlift

Then we'll barbeque after because I'm sure we'll all be hungry. Bring something to share/grill and we'll have a grand ol' time.

An RSVP system will be announced sometime next week.

Then I'd like to do another Weightlifting Total (Snatch, Clean & Jerk) sooner than later. 9/21 at 2pm?

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WOD for Thursday 8/15

STRENGTH

play with bar muscle-up progressions for 15 minutes

SKILLS

7 rounds:
10 turkish get-ups
15 wavings

Post results to whiteboard/comments/Cody.

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Kendrick opens the podcast talking about his ISABEL performance we talked about a while ago: "PROPER FORM ONLY!" ----

Mobilization Prep: Rack

How do you prep for better rack position?

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WOD for Wednesday 8/14

STRENGTH

bench press 5x3

CONDITIONING

5 rounds for time:
12 front lunges, 60/45kg
40 double unders

Post time to whiteboard/comments/Cody.

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Why Weightlifting Shoes - Tabata Times

My preference from best to worst:

• Nike Romaleo 2 - the best on the market for weightlifting, but they are an investment at $190. With the 2 they made significant improvements with the weight of the shoe.
• Inov-8 Fast Lift 335 - the best hybrid lifting shoe for multiple-element workouts (like today!). Light, powerful, and with a forefoot flexible enough for short runs. Great mid-level shoe priced at $150
• Adidas Adipower - similar to the Romaleo. If you're a fan of the brand and their other shoes these might fit better than the Nikes. $199
• Rogue Weightlifting Shoe - best economy shoe (.5" heel), good for wider feet, and only $120
• 2013 Pendlay Weightlifting Shoe - another great economy shoe (see here)
• Adidas PowerLift Trainer 1 & 2 - not a fan of the fit or the foam heel, but affordable around $99. If you're going to invest in a shoe, don't go cheap. Wait and save until you can get a better shoe.
• Reebok CrossFit OLY Lifter - not a fan of the materials, fit, or the sole. At first this was the only hybrid on the market so it was the only recommendation I could give. It's not a terrible shoe, but with the arrival (and price match of $150) of the Inov-8 Fast Lift I can't help but suggest anything else.

If you're in the market for weightlifting shoes try Rogue Fitness. There's also Born to Run near REI- local but they only carry the Inov-8 Fast Lift and Reebok OLY Lifter. Remember: wear one of our shirts and receive a 20% discount.

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2pm and 6:30pm Yoga

Last week's Hatha yoga crew, led by our own Adrianne P!

We will be offering Yoga classes this Tuesday at 2pm/6:30pm. That will be followed by yoga on Wednesday at 2pm and Thursday at 2pm. We are testing the waters so if you have a day & time preference let us know in the comments! These classes are free for you to attend for the month of August, and starting September will become a $50 monthly add-on for Unlimited Yoga.

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WOD for Tuesday 8/13

GYMNASTICS

play with bar muscle-up for 15 minutes

CONDITIONING

4 rounds for time:
500m row
400m run

or

4 rounds for time:
400m run
500m row

Post time to whiteboard/comments/Cody.

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VERSUS Aftermath

The VERSUS crew!

Event 1: Weightlifting Total
Event 2: Back, Back, Forth, and Forth
Event 3: The RINGer
Event 4: Conga Line Dirty Thirty

FCF is the winner of the inaugural inter-gym throwdown. Next one up in October!

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WOD for Skills Week Monday 8/12

STRENGTH

back squat 3x5

then

every minute on the minute for 10 minutes: 3 hang snatches

ACCESSORIES

3 rounds:
10 hanging leg raise
10 reverse hyper
ME Paloff Press, each side

Post results to whiteboard/comments/Cody.
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Douglas' Audacious, Utopian Goal: Shift a Whole Industry - Seattle Times (via Sacha P)

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NANNY. Get it?

Some of you may already know, but there was another amazing event last weekend and we had a handful of both FCF and CFSLU athletes participate at WODfest 2013.

• Team Moonboots (37th Place): Amy C, Sarah M, Colin B, and Ryan S
• Team CrossFit SLU (45th place): Kristina B, Vicky O, Mario H, and Erik K
• and finishing in 10th for the Men's Masters: David Q

DQ

ALSO: Guess which two just joined the muscle-up club?

Congrats Jason R and Kevin W!

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WOD for Champagne Friday 8/9

"NANCY"

5 rounds for time:
400m run
15 OHS, 45/30kg

OR

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

then

"PUKIE BREWSTER"

150 burpees for time

Compare to 18JUL2013. Post results to whiteboard/comments/Cody.
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Let The Games Begin - CrossFit Games

Which non-CrossFit athlete would you like to see compete at the CrossFit Games?

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Jump For Joy (Again)

Brian C

VERSUS I is this Saturday. At the moment we have about 51 athletes signed up (through our facebook event), but we need more FCFers!

Event 1 was announced on facebook yesterday. Maybe Event 2 will be announced tonight...

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WOD for Silent Week Thursday 8/8

STRENGTH

play with still rings for 15 minutes. link 20 consecutive elements minimum.

CONDITIONING

Complete each of the following:

• 1 minute max calories on the AirDyne
• 2k row for time
• 30 hspu for time
• 4 minutes to establish a max length broad jump

Rest as needed between events. Post results to whiteboard/comments/Cody.

----

----

Jump For Joy

HBD BCS!

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WOD for Wednesday 8/6

STRENGTH

establish a 1RM power snatch within 15 minutes

CONDITIONING

for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

17 minute time limit. Post results to whiteboard/comments/Cody.

----
3 Reasons to Get Upset About CrossFit - Huffington Post (via)

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Yoga at FCF

Our very own athletes Gaylin and Adrianne are excited to finally bring yoga to Foundation CrossFit!

We plan on introducing yoga to our facility, but we need your help to see when you would want it!

Today we plan to run two classes: 2pm and 6pm. Bringing your own yoga mat would be suggested, but not required. No need to RSVP either. Let's play and figure this out!

First up is Gaylin:

Gaylin

My classes are primarily the Power Vinyasa style which focuses on moving through yoga poses with flow and constant emphasis on the breath. By practicing yoga, you will gain strength, better awareness of your body, flexibility, calm your mind, and just plain have fun! Whether you are veteran yogi or are brand new, come join in a class! Hope to see you soon!

Adrianne will teach Thursday at 2pm!

Adrianne

Adrianne has been practicing yoga for 7 years, incorporating it with Crossfit for the last 3. Adrianne teaches both Hatha and vinyasa flow. Hatha is a stretching & strengthening class which will help with flexibility and mobility. Vinyasa is more of a constant flow of movement linking the breath to that movement. Both classes will provide better movement, endurance, flexibility, balance, etc to aid your Crossfit classes and all around fitness! :)

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WOD for Tuesday 8/6

STRENGTH

perform a 90-second (minimum) still ring routine/sequence.

CONDITIONING

"TEST 3"

tabata squats

immediately into

max muscle-ups in 4 minutes

Score = [tabata squat score] x [total muscle-ups]. Compare to 25JUL2013. Post results to whiteboard/comments/Cody.

---- Read more:

• CrossFit Yoga - CrossFit Invictus
• Yoga For CrossFit - Lululemon
• How Yoga and CrossFit Can Work Together - Mind Body Green

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Max Week - First up: clean & jerks, back squats

the Totalers

What an incredible weekend! We had a great turnout for our CrossFit Total and many PRs were smashed and new goals to crush were set. (pictures/videos here and here)

** UPDATE: CrossFit Total Results for 20130803 here. **

Next in-house Total happens Saturday, September 14th at 2pm. Foundation CrossFit. Mark your calendars.

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WOD for Max Week Monday 8/5

A.
establish a 1RM clean & jerk within 20 minutes

B.
establish a 2RM back squat within 15 minutes

Post results to whiteboard/comments/Cody.

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----

Last Chance For Tomorrow's CrossFit Total

Karen B using a low-bar setup

We have the following down:

• Margaret K b70 p35 d85
• Dom C b100 p60 d135
• Paul J b110 p50 d80
• Marc G b165 p104 d215
• Megan K b95 p43 d125
• Coleena S b80 p31 d70
• Scott S b140 p75? d150?
• Steven C b105 p50? d115?
• Nat S b90 p65? d130?
• Tommy C b95 p45 d138
• Shelly J b54 p25 d51
• Mike P b115 p61 d140
• Victor M b100 p50 d100
• Jesus R b130 p75 d100
• Alyssa G b75 p50 d50
• Tomoki Y b160 p62 d184
• Anastasia M b60 p33 d65

Please comment or send Andrew an email to reserve a spot! We won't be able to accommodate anyone just dropping by.

Come by before 2pm. We'll have a team pow wow to explain what we'll be doing as well as break you up into platform groups. Expect to be there for about 2 hours.

It'd be best to bring a lunch and/or snacks. Especially for Andrew (=

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WOD for Benchmark Friday 8/2

Slow ISAGRACE

every minute on the minute for 15 minutes:
2 snatches, 62/45kg*

immediately into

every minute on the minute for 15 minutes:
2 clean & jerks, 62/45kg*

*or 65% of your 1RM snatch and 65% of your 1RM clean & jerk

Post results to whiteboard/comments/Cody.

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Weekend Reading:

• After Day 1, Is Rich Froning Still the Favorite? - CFG Analysis
• 8 Habits of Insanely Fit People - Huffington Post
• The Secret Life of Walter Mitty by James Thurber
• 11 Celebrities Who CrossFit to Stay in Shape - Diets In Review
• The Snatch: What You Need to Know - Lift Big Eat Big
• Nobody Forced Clayton Bennett to Move His Basketball Team to Oklahoma - Slate
• Test: Row 1/2 Marathon - Spencer Arnold

Sheena and I were able to watch this live in person. The best part about this is that a.) Kendrick is human and however you cut it ISABEL is tough and b.) he doesn't sacrifice form for speed.
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Kettles and Such

Donovan N and Megan S

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WOD for Thursday 8/1

STRENGTH

play with still rings for 15 minutes

CONDITIONING

perform 3 kettlebell jerks every 15 seconds for 4 minutes

then

"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.

Compare to 06MAR2013. Post total jerks to whiteboard/comments/Cody.

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CFT This Saturday

There will be a CrossFit Total this Saturday at 2pm at FCF. If you'd like to participate this gives you the chance to find your 1RM back squat, 1RM strict press, and 1RM deadlift.

AB

We're not going to run it the traditional way, but more like the #Occupy Strength way by putting you in smaller groups and giving you 20 minutes to establish each of your loads. You and your group will be responsible for changing out weights and cheering each other on.

This will be open to all members of Foundation CrossFit and CrossFit SLU. Non-members may participate for $20 cash.

What I'll need from you:

1. If you'd like to participate, I need you to comment below (or email me) your best loads in each of those lifts (back squat, press, deadlift)
2. About 2 hours of your Saturday. You can come in an hour prior to 2pm to get in a long warmup. The more prepared you are, the better your attempts will be! 

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WOD for Wednesday 7/31

STRENGTH

press 5x3

CONDITIONING

21-15-9 reps for time:
front squat
handstand pushups

You choose the load on the bar. Post time to whiteboard/comments/Cody.

----

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Still Still Rings

Leslie B, Blair S, Amy C, Daisy

Next week be prepared to finish out our still ring work with a 25-element routine!

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WOD for Tuesday 7/29

STRENGTH

play with still rings for 15 minutes

CONDITIONING

5 rounds for time:
12 hang power cleans
400m run
12 toes-to-bar

Post time and bar load to whiteboard/comments/Cody.

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The Other Side of the CrossFit Rx Fallacy - Tabata Times

----

Three-Peat for Froning

The 2013 CrossFit Games brought us a third consecutive win for Rich Froning Jr. Samantha Briggs wins the Individual Ladies. Hack's Pack repeat Team Champs!

photo courtesy CrossFit.com

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WOD for Monday 7/28

STRENGTH

back squat 3x10

CONDITIONING

10-to-1 for quality:
kettlebell clean & press
pullup

Choose a challenging but doable load for the kettlebell, and the most strict but doable version of the pullup.

Post results to whiteboard/comments/Cody.

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Gone Better

James W

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WOD for Champagne Friday 7/26


"FIGHT GONE BETTER"

3 rounds for max total reps:
- wall ball substitute, 20/12kg
- power snatch, 35/25kg
- box jump, 24/20"
- row (cal)

Rest 1 minute after rotating through all 4 exercises. You do not have to start at any particular station, but you must move through them as listed above.

Compare and contrast to 21JUN2013. Post score to whiteboard/comments/whiteboard.


Post results to whiteboard/comments/Cody.
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http://games.crossfit.com/

----

Morning Classes Cancelled

Sorry 6am-ers, 7am-ers, and 8am-ers: NO CLASS TODAY! We're short-staffed so morning classes are canceled for the day.

Remember to RSVP for your classes!

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WOD for Thursday 7/26

"TEST 3"

tabata squats

no rest, then

max muscle-ups in 4 minutes

Muscle-ups may be done on the bar or rings.

Score = tabata squat score multiplied by total muscle-ups. Compare to 01JUL2011.

Post results to whiteboard/comments/Cody.

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Study!

----

Moar Snatches

Jared S

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WOD for Wednesday 7/24

STRENGTH

hang snatch 12x2

CONDITIONING

each for time:

• 2k row
• 1k row
• 500m row
• 250m row

These should be all-out efforts. Mount up.

Rest as necessary between each set.

Post results to whiteboard/comments/Cody.

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How to Use CrossFit to Increase Your "Work Capacity" at Work - Tabata Times (via Anastasia M)

Someone try this and let me know if it improves, declines, or does not affect your desk work!

----

Almost There

It's coming together, yeah?

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WOD for Tasty Tuesday

STRENGTH

play with still rings for 15 minutes

CONDITIONING

4 rounds for time:
25 pullups
25 pushups
25 situps
25 squats

Compare to "ANGIE". Post time to whiteboard/comments/Cody.

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• CrossFit Stands By Humiliating Workout Video - Daily Life
• Social Media, CrossFit Style - Inc.com

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Your Favorite Memory?

Seeing as we officially shut down FCF 3.0 as of last night, we've been a bit nostalgic.

one of FCF 3.0's last classes ever

What was one of your favorite memories in 1422 11th Ave? I'm not talking about your first pull-up or Rx'ed workout. I want to know about the friends you made, or the realization of what fitness can really be.

What was one thing that changed your life in our old spot? Let us know!

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WOD for Volume Week Monday 7/22

STRENGTH

back squat 3x10

CONDITIONING

5 rounds for time:
5 ground-to-overhead, 61/45kg
10 double kettlebell ground-to-overhead, 24/16kg

Post results to whiteboard/comments/Cody.

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FCF and CFSLU represented at the recent Ragnar Relay this past weekend!

----

Bittersweet

Even though we move to greener pastures it'll be bittersweet to leave the home we've had since October 2009.

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WOD for Farewell Friday 7/19

"NANCY"

5 rounds for time:
400m run
15 overhead squat, 45/30kg

OR

"ANNIE"

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

then

"PUKIE BREWSTER"

150 burpees for time

Compare NANCY to 13FEB2012, ANNIE to 16APR2013, and PUKIE BREWSTER to 31MAY2011. Post results to whiteboard/comments/Cody.

----
Saturday is your last chance to see the FCF 3.0 (1422 11th Ave) space before we finally vacate it forever on Sunday.

Any and all help would be appreciated as we finalize our move this weekend. Get in contact with us if you want to help!

----

Five Tasks

Jesus R

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WOD for Thursday 7/18

in any order:

• 5 minutes max kettlebell snatch, 24/16kg
• 2 minutes max slam ball, 30/20kg
• 5 minutes max one-arm kettlebell swing, 24/16kg
• 2 minutes max calorie AirDyne
• 500m row for time

Post results to whiteboard/comments/Cody.

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We have some new goodies in the new gym (which we will be in completely starting next week) including this bad mama:

Until then, we'll be in and out of our old space. Saturday will be the last day! ----

You Don't Need Racks, Do You?

I guess we'll find out!

Since we are in the middle of the move to FCF 4.0 our Infinity Rig has been broken down. Which means you'll have to clean your working weights up before you can press them.

Your strength thanks you.

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WOD for Wed 7/17

STRENGTH

press 5x3

then

establish a challenging load within 15 minutes:
- snatch-grip push press
- 2 snatch balances
- 3 overhead squats

Post press load to whiteboard/comments/Cody.

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Just when we all thought he was back...

Mikko Salo Withdraws from 2013 Games - CrossFit Games

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FCF/CFSLU Endurance Program is here!

Foundation CrossFit Athletes,

Today is the official start of the FCF/CFSLU Endurance Program! We will meet every Tuesday and Thursday at 7:00pm at CrossFit SLU. The program will be individualized and built upon the traditional CrossFit Endurance methodology which you can see at http://www.crossfitendurance.com/

Why should you start training this way?

• Are all your times short (400m) and long (5k+) getting faster? Still setting lifetime personal records for these and more?
• Do you still have enough strength, stability, mobility, and power to live life and do other activities well?
• Have you ever had a running-related injury? Are you currently suffering through one now? (Think plantar fasciitis, IT band syndrome, runners knee, shin splints, etc)
• How much time are you putting into your endurance training? 5 hours/week? 10 hours a week? Is it a part-time job? (If it is shouldn't you be getting paid?!)

Why don't we just do the longer runs/rides/swims?

Traditional LSD (long slow distance) is solely aerobic in nature. As CrossFitters who run, we want more.

Traditional aerobic training benefits include increased cardiovascular function and better fat utilization. Drawbacks include decreased muscle mass and strength, decreased power, decreased speed, decreased anaerobic capacity, etc.

It's clear that the many drawbacks (as CrossFitters) of LSD training easily overpower the limited benefits. With CrossFit Endurance not only will you remain competent in other areas of fitness, but you can still improve and become a force within your endurance sports.

Whether you're preparing for a 5k fun run, triathlon, full or half marathon, an adventure run like the Tough Mudder, or just want to improve your overall endurance, join the program! Run with us and we'll make it more than a good fit for you. As the momentum builds, we'll bring on more instructors!

Please contact mario@foundationcrossfit.com if you have any questions/concerns. We hope to see you guys there tonight!

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WOD for Tasty Tuesday 7/16

STRENGTH

play with still rings for 15 minutes.

Can you link 18-25 elements before coming off?

CONDITIONING

every minute on the minute for 10 minutes:
3 power clean & push jerk, 85-90% of 1RM

In the remaining time, do as many HR pushups as possible.

Score is (C&J load) x (total HR pushups). Post score to whiteboard/comments/Cody.

----
Usually we post something about nutrition on Tuesdays. This deals with food, but the conversation is way more than that.

Watch it: the original commercial (it's funny!)

And two awesome reaction videos:

• http://www.dailydot.com/lol/kids-react-cheerios-commercial-race/
• http://www.dailydot.com/lol/cheerios-commercial-parody-haters/

----

Top of the Swing

Daniel celebrates 'MERICUH with his 'MERICAN-style swing.

What could improve in his mechanics?

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WOD for Skills Week - Monday 7/15

STRENGTH

back squat 3x10

CONDITIONING

4 rounds, each for time:
400m run
21 kbs, 24/16kg
12 pullups

Rest as necessary. Post fastest round to whiteboard/comments/Cody.

----
Johnny Medina (super young Outlaw who weighs 155#) hits a 415#/188.5kg back squat:

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Field Day 2013 is Sunday!

This Sunday at Cascade Playground (SLU near REI and Born to Run):

and we have these awesome team headbands from American Apparel!

RSVP here: https://www.facebook.com/events/151541205034986

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WOD for Champagne Friday 7/12

"FRAN"

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

Compare to Friday 07JUN2013. Post time to whiteboard/comments/Cody.
----
Episode 8 of Genetic Potential TV with Esther Gokhale

----

Still Ring Routines? Yup.

Practicing still ring exercises with spotters.

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WOD for Thursday 7/11

STRENGTH

establish a 1RM snatch within 20 minutes

CONDITIONING

3 attempts each:

• max handstand
• 25-element still ring routine

Post results to whiteboard/comments/Cody.

----

----

Mobility For Stability

Judy S and her great overhead position.

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WOD for Testy Wednesday 7/10

STRENGTH

press 5x3

CONDITIONING

"PENALTY BOX"

for time: 100 overhead squats, 35/25kg

*Every minute on the minute perform 10 box jumps (24"/20") and max rep overhead squats (35kg/25kg). After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats. At the beginning of every minute you must stop to perform 10 box jumps.

Stop when you complete 100 overhead squats. Your score is the number of box jumps and time required to get to 100 total Overhead Squats.

Compare to 27JAN2010. Post score/time to whiteboard/comments/Cody.

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You might have noticed that we are only running one class this Saturday. It's a 9am and we won't even open the doors to FCF 3.0. The entire hour will be in the new space!

Then you can join us down at SLU for a special Mobility For Stability clinic with CFSLU's very own Dr. Karlie!

THEN ON SUNDAY IT'S THE 3rd ANNUAL FIELD DAY + SECRET BBQ!!!

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Area Under Construction

photo by Pao!

Seeing as we've officially begun the move from FCF 3.0 to FCF 4.0 (mats came in yesterday), you'll notice a handful of things:

• Even though we have workouts programmed, your WOD might become laboring in the new space. We're testing your CrossFit ability of work capacity!
• Because we'll be moving some equipment, we may have to scale movements or skip them entirely. Just think that when our newer Rogue system comes in, we won't have any bars to do pullups, t2b, k2e, etc. on. Rings will be up, though.
• Some of the CFSLU kids are on an extra-curricular strength program. Just wait- you'll have your chance soon enough!
• FCF Run Club (not to be confused with CFSLU Run Club) is coming soon.
• We could use help throughout the day, so hit us up if you're available in the weird hours of the day (think 1pm-3pm) like Jake A and Mark B!

At the end of the day, this is all for you. Welcome to our new home- let's make it comfy!

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WOD for Tasty Tuesday 7/9

STRENGTH

play with still rings for 15 minutes

CONDITIONING

"DIANE"

21-15-9 reps for time:
deadlift, 100/61kg
handstand pushups

compare to Saturday 15JUN2013. Post time to whiteboard/comments/Cody.

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Throw a Paleo Summer Shindig - Nom Nom Paleo

Anyone want to have a little BBQ at the new gym sometime soon? Saturday afternoon methinks?

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Squat, Push, Pull

Karen B

Our pullup standard means that you start with fully extended arms, with elbows completely locked out, to having the chin above bar level. Karen above does a great job, especially with keeping her head in good posture.

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WOD for Max Week Monday 7/8

back squat 3x10

then

establish a 1RM bench press within 15 minutes

then

3xME strict pullups

Post bench press and best pullup set to whiteboard/comments/Cody.

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Back Leg Swings:

Details at GymnasticsWOD

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AMANDA

David Q

In an ideal start position the bar should be somewhere over the area between the ball and the middle of the foot, hamstrings tensioned, back flat (lats on!), and eyes forward.

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WOD for Champagne Friday 7/5

"AMANDA"

9-7-5 reps for time:
muscle-up
squat snatch, 61/45kg

Watch Matt Chan at the link. Compare to 10MAY2012. Post time to whiteboard/comments/Cody.
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The Saturday workout for both gyms will be Hope For Cures, just like the majority of the CrossFit community.

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Happy 4th of July

HAPPY BIRTHDAY AMERICA!

AND ERIC P!

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SAVE THE DATE! Field Day is coming

Sunday, July 14th:

We're looking at either TT Minor or Cascade Park.

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WOD for Wednesday 7/3

STRENGTH

press 5x3

CONDITIONING

5 rounds:
15 situp to straddle
max strict pullups
3 cast wall walks

Post results to whiteboard/comments/Cody.

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Since this Thursday is a holiday, THE CFSLU RUN CLUB will have a special 7pm Wednesday session at Denny Park to work on some speed drills!

---- Do Not Cross CrossFit - Inc.com (via Steven A) ----

Still Rings Skills

Have you enjoyed our still ring development time? It's deload week which means max/testing week is just around the corner and I'll be looking for some ring routines!

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WOD for Tasty Tuesday 7/2

STRENGTH

Play with gymnastics still rings for 20 minutes. See if you can connect 12-15 elements.

CONDITIONING

as many reps as possible in 10 minutes:
100m run
10 pistols

Post total pistols to whiteboard/comments/Cody.

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Tip For Perfect Bacon: Add a Little Water to the Pan - the Kitchn (via Long N)

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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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