Mobility Classes!

Starting next week, we will be adding a mobility class to the schedule on Thursday 7:00am and again on Friday 6:30pm. Both CrossFit and Mobility will run at the same time.

Tommy C and James W

Whether you have been a CrossFit athlete for a month or for years, you know what it feels like to have your performance limited by restrictions in mobility, flexibility, and improper movement patterns. Often we get so focused on strength and conditioning that our mobility and stretching work gets put last on the priority list. Pretty soon you start to plateau because you must can’t lock that heavy weight out overhead because of shoulder and upper back immobility, or you skip the overhead squats because there is just no way you can get into that position.

It’s time for all of that to change.

Here is what the mobility class will offer you. We will:

• Focus on recovering and preventing tight and sore muscles
• Identify chronic areas of immobility and develop strategies for joint and tissue function recovery
• Improve your movement patterns
• Increase blood flow and circulation
• Develop body awareness and improve position and movement pattern awareness

Amy C

The class will be programmed off of four general categories:

1. Current Gym Programming - Quads are sore from squatting every damn day? Having trouble sitting down? We can help recover tissues during Volume and Max weeks. We'll focus on better motions on Skill and Deload weeks.
2. Upcoming Gym Programming - Oh, we are testing our max clean and jerk next week? Would you like some tools to fix that broken overhead position so you can set more personal records? Tools that you can take on your own?
3. Individual Limitations - What’s that you say? You skip class every time you see snatch on the blog because your immobility and dysfunctional movement patterns stop you from even visualizing a proper snatch? We can help.

Hit up the class before the workout, come by after your workout, or use it as a stand-alone class!

This first month of these specialty classes will not count towards your membership, so come try it out! After that, it will count against your weekly class allotment.

Contact leslie@foundationcrossfit.com or jared@foundationcrossfit.com with questions!

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.

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WOD for Champagne Friday 10/18

"DT"

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 71/50kg

Compare to 15AUG2013. Post time to whiteboard/comments/Cody.

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Active Recovery Thursdays

Hitting the banded scap flow

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II at Foundation CrossFit

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WOD for Thursday 10/18

STRENGTH

front squat 5x3

ACTIVE RECOVERY

Trainer's Choice!

To take a page from our friends at Morgan Junction CrossFit, we will not post a workout (other than the strength portion) because it's a traditional rest day for the programming and the majority of our athletes. That being said, some of you may not come as regularly and/or missed a couple of days.

You will be at the mercy of our staff. If they think you need dedicated time to work on a skill, you'll work on those skills. If your muscles need some recovery, expect to spend a lot of time mobilizing. If you're in need of some conditioning, let's be honest- you're probably getting some AirDyne.

Post results to whiteboard/comments/Cody.

"DT" tomorrow, "GRACE" for Barbells For Boobs on Saturday.

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Amazing GRACE this Saturday!

October is National Breast Cancer Awareness Month! You might have figured out why we have a pink ribbon on our page.

You’d be hard pressed to find an athlete in either of our gyms who doesn’t know someone who has been diagnosed with breast cancer. The disease is well-known, but up until the nineties detection services weren’t recommended until age fifty. Unfortunately, breast cancer doesn’t just affect women in their fifties; although rare, it can be found in women as young as their twenties.

Early screening and detection can make all the difference. Breast cancer can be a highly curable disease if detected and treated early. According to Swedish Medical Center approximately 5,200 women in Washington State will be diagnosed with breast cancer.

In honor of our friends, family and athletes who have been affected by breast cancer, both Foundation CrossFit and CrossFit SLU will be participating in a Barbells for Boobs workout this week. Barbells for Boobs is a 501(c)3 non-profit breast cancer organization whose mission is to provide funding for qualified low income and uninsured women and men who need screening and / or diagnostic procedures in the prevention of breast cancer.

CrossFit SLU is hosting "Grace" on October 18th all day.

Foundation CrossFit is hosting “Grace” on October 19th all day.

You may help raise funds by joining our team!! Support the team by creating your own fundraising page and raise $80! That is enough money for one mammogram service! Each athlete that raises $80 or more on their fundraising page, receives a Barbells for Boobs tee-shirt.

• One in eight women will be diagnosed with breast cancer in their lifetime.
• Breast cancer is the most commonly diagnosed cancer in women.
• Breast cancer is the second leading cause of death among women.
• Each year it is estimated that over 220,000 women in the United States will be diagnosed with breast cancer and more than 40,000 will not survive.
• Although breast cancer in men is rare, an estimated 2,150 men will be diagnosed with breast cancer and approximately 410 will not survive, each year.

LINKS:

This month Susan G. Komen foundation and Gene Juarez Salons are teaming up to offer mammogram screenings. Click here to find out about screenings for uninsured or underinsured eligibility for free mammogram services.

• Swedish Mobile Mammography Program
• No Cost Breast Health Screening
• Susan G. Komen, Puget Sound Affiliate

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• Sat 10/19 - Amazing Grace
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/16

STRENGTH

board press 5x3

bamboo bar 3xME

CONDITIONING

10x125m row

All out sprints, as fast as possible. Rest at least 1 minute between efforts.

Post results to whiteboard/comments/Cody.

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The Rowing Sprint Start - Shane Farmer, for the CrossFit Journal
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The Return of Still Rings!

Alexa M

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II @ FCF, our intergym throw down

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WOD for Tasty Tuesday 10/15

STRENGTH

play with still rings for 20 minutes

CONDITIONING

• tabata lunges
• 1 minute rest
• tabata kettlebell clean
• 1 minute rest
• tabata wall ball
• 1 minute rest
• tabata row (cal)

Post tabata total (sum of all exercise scores) to whiteboard/comments/Cody.
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How Salt & Pepper Became the Yin and Yang of Condiments - Gizmodo

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Squat/Push/Pull

Angelo A

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• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 - VERSUS II, @ Foundation CrossFit

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WOD for Volume Week Monday 11/14

STRENGTH

• back squat 3x5
• press 3x5
• deadlift 1x5

CONDITIONING

tabata row for max distance

Post results to whiteboard/comments/Cody.

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Is Music the Key to Success - NY Times (via DQ)

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Warming Up Your Snatch*

Julia A, Sheena C, Gaylin R

What's your favorite method? Burgener warm up, Thacker A & B, Arnold Method warm up, Snatch Positional Stretches, etc?

*hehehe

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Champagne Friday 10/11

"ISABEL"

for time:
30 snatches, 61/45kg

Compare to 28MAY2013. Post time to whiteboard/comments/Cody.

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Full Range of Motion is the Only Healthy Range of Motion

M. Thompson sits "in the hole"

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sun 11/24 (tentative) - VERSUS II

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WOD for Thursday 10/10

STRENGTH

front squat 5x3

CONDITIONING

5 rounds for time:
10 power cleans, 35/20kg
25 situps

Post time to whiteboard/comments/Cody.
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He'll be visiting at the end of the month! Reserve your spot now!

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HAPPY BORNDAY ZEB!

Zeb teaching Dna the way

Another happy trip around the sun for the big guy!

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• Sat 10/12 - Be a spectator at this weekend's Bacon Beatdown!
• Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.
• Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
• Sometime in November - VERSUS II

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WOD for Working Women's Wednesday 10/9

STRENGTH

bench press 5x3

CONDITIONING

"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 01FEB2013. Post results to whiteboard/comments/Cody.

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BurgenerStrength.com

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"Bicep to Ear"

Teddy B

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. Spots are filling up quick- about 10 left! ----
WOD for Tasty Tuesday 10/8

STRENGTH 

every minute on the minute for 15 minutes: 1 power snatch + 1 snatch balance

CONDITIONING

10 rounds for quality:
5 box jumps
10 dips

Keep the dips as strict and as perfect (position-wise) as possible.

Post snatch complex load to whiteboard/comments/Cody.
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Single Kettlebell Ballistic Complexes: How To Save Your Shoulders and Keep Pressing - Breaking Muscle

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Team (Hella) Buff Mudders

Our 2013 Tough Mudder Team

We had a ton of athletes run Tough Mudder Seattle this past weekend, with our team and not! Tons of fun. We're already ready for the next 4 hours of fun!

Also: a pair of athletes got married this week. More details and celebratory workout this week!

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Skills Week Monday 10/7

STRENGTH

back squat 3x5

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press
*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber.

Compare to Wednesday 02OCT2013. Post results to whiteboard/comments/Cody.
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Shoulders Need Prep Before This

Banded Scap Flow

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• Tough Mudder tomorrow! Come support your fellow athletes and hang out!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Outside the Box (the paleo food truck) will be parked outside of CrossFit SLU tomorrow starting at 11am!

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WOD for Champagne Friday 10/4 Roger Roger

CGO 13.4

as far as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar
etc.

Compare to 03JUN2013. Post results to whiteboard/comments/Cody.
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Front Squats and CHELSEA

Morgan T

Unless it's standardized, changing your "grip" can keep the pushup moving.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Thursday 10/2

STRENGTH

front squat 5x3

CONDITIONING

"CHELSEA"

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

SupeRx= chest-to-bar pullup, clapping pushup, and jumping squats. Post front squats and rounds completed to whiteboard/comments/Cody.

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Volume vs Intervals - Why Interval Training is the Real Deal - Morgan Junction CrossFit

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Just Swangin'

Blair S, Lyndsay C, and Karen B

Focusing on explosive hips and quickly-inserted hands (haha) make for better kettlebell lifts.

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• WA State Tough Mudder - get spectator tickets here!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for WOD for Wednesday 10/2

STRENGTH

bench press 5x3

CONDITIONING

3 minute work/1 minute rest. 5 rounds for max reps:

5 Russian-style kettlebell swings
5 kettlebell front squats
5 kettlebell push press

*alternating arms, starting with the right

This workout came from an Again Faster collaboration with Pat Barber. Post results to whiteboard/comments/Cody.

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Top Ten Bench Press Variations - Charles Poliquin
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RYAN and Rowing

Cheryl C instructs Hannah N through rowing

Rowing isn't necessarily about who can go back and forth the fastest, it's about the quality of power per stroke.

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Tasty Tuesday 10/1

CONDITIONING

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

SPRINT

up to three attempts, each for time:
500m row

Post times to whiteboard/comments/Cody.

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Cold weather means one thing: CROCKPOT AND SOUPS!

Here's one of our favorite recipes: Primalaya!

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"Skinny b!tches watch out for the muscle car!"

Sarah M completes her first full marathon this past Sunday in Bellingham.

She trained mostly in CrossFit, CFEndurance methods, and strength development. Speak to any of our coaches to learn more about race training.

We have a large group of athletes running the WA State Tough Mudder this Saturday!

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• WA State Tough Mudder - get spectator tickets here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Help out Born to Run's Mobile Shoe Store here.

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WOD for Max Week Monday & National Coffee Day 9/30

FUN

"BRING SALLY UP" for max back squats

STRENGTH

establish a 1RM clean & jerk within 12 minutes.

CONDITIONING

tabata situps

Post BSU score and C&J to whiteboard/comments/Cody.

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Happy Champagne Friday, M's Game, and Jo's Race!

KB, Julia, Anastasia, Nadia, and Shelly

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• Mariners Host CrossFit Night tonight!
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Champagne Friday 9/27

PANIC BREATHING

This is a partner WOD. The team will perform a 500-100m 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. 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.

note time and move directly into


Another partner WOD similar to PANIC BREATHING. The team will now perform a running/plank combo. Alternating one after the other, partners will perform time trial runs: 5x100/5x100, 4x100/4x100, 3x100/3x100, 2x100/2x100, 1x100/1x100, while carrying medicine balls. Every run is to be performed at MAX intensity.

While one partner is running the other will be “resting”. The “rest” is completed in the plank position with a weight plate in contact with the glutes. The “resting” partner will only be on hands and feet with the butt no higher than head level at the beginning of their partner’s run and will safely unload the plate at the end of the row. Unracking of bumper plate, raising the glutes higher than the head, or any other part of the body other than the hands and feet before the end of the run results in a 5-burpee penalty for every offense.

At the end after calling time, "cash out" all penalty burpees. Post both times to whiteboard/comments/Cody.

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Jo will race the 2013 World Championship Road Race in Italy 2:15PM local time Saturday or 5:15AM in Seattle. She has transformed herself from a track rider last year at London to road rider again this year. The race is 140 kilomers (87 miles) and includes 5 circuits each with a tough 4.5 kilometer climb and a very steep 600 meter climb topping out at a 19% grade. That will be right around a 3.5 hr WOD in CrossFit language! Hat tip to Jeff P for letting us know!

3-time Kiwi Olympian and FCF Athlete Jo Kiesanowski took command of the 3-day stage race in the Colorado ski town of Steamboat Springs over Labor Day Weekend decisively winning the general classification. Photo by Larry Rosa.

Here is the course profile:

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Skill Work

 Blair S and Julie B

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Deload Week Thursday 9/26

STRENGTH

• front squat 5x3
• every minute on the minute for 10 minutes: 2 jerks

Post results to whiteboard/comments/Cody.
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Why Do People Hate CrossFit So Much - Medium

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DK's Last Day

David K is leaving us for the Hawaiian Islands.

I hear the weather is terrible there. Luckily they'll have him to brighten up the mood!

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• Mariners host CrossFit Night this Friday! Discounted tickets available.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Barbell For Boobs coming this October!

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WOD for Wednesday 9/25

STRENGTH

bench press 5x3

CONDITIONING

"DOUBLE PYRAMID HELEN"

for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

You must go with unbroken sets for the (Russian-style) kettlebell swings.

Compare and contrast to Monday 24JUN2013. Post bench and time to whiteboard/comments/Cody.

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Seattle Mariners Host CrossFit Night!

M's Game this Friday! 

Email info@crossfitslu.com by Wednesday 5pm if you want us to purchase discounted tickets for you!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Tuesday 9/23

GYMNASTICS

play with front lever for 10 minutes

CONDITIONING

50-40-30-20-10 reps for quality:
jumping lunges
double unders

Post results to whiteboard/comments/Cody.

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Cooking With Nick Massie: Kalua Pork - CrossFit Journal

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One Beer, One Book- Help out a great cause this Tuesday!

Join Room to Read Seattle at our upcoming Beers for Books event on Tuesday, September 24th from 7:00 - 10:00pm at King's Hardware in Ballard.

The concept is simple: buy one of our specialty drinks and a portion of the proceeds will be donated to Room to Read's Local Language Publishing Program -- producing treasured books for kids in places like Nepal, Cambodia, Laos and South Africa.

It may just be the easiest gift giving you've ever done - have a drink, give a book!

$1 from every King's Lemonade
$4 from every pint of Fremont Brewing Company beer
$13 from every pitcher of Fremont Brewing Company beer

Buy raffle tickets to win fun prizes $5 for one ticket; $20 for 5 tickets

Help us reach our goal of raising $1500 which will produce 1500 books in one night!

RSVP today on Facebook: www.facebook.com/events/548312748567866

OR

Eventbrite: www.beersforbooks-seattle.eventbrite.com

About Room to Read:
Room to Read seeks to transform the lives of millions of children in the developing world by focusing on literacy and gender equality in education. Working in collaboration with local communities, partner organizations and governments, we develop literacy skills and a habit of reading among primary school children and ensure girls have the skills and support needed to complete their secondary education.

The Seattle Chapter is an all-volunteer chapter that supports the mission and vision of Room to Read through fundraising activities and raising awareness about the organization. If you would like to volunteer and become involved in the Seattle Chapter, go to: www.roomtoread.org/seattle.

Thanks to Melissa K for the info!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Monday 9/23

STRENGTH

back squat 3x5

CONDITIONING

7 rounds for quality:
7 hang power cleans
14 dips

Post back squat load to whiteboard/comments/Cody.

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Restesting 13.1

Shelly J

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Champagne Friday 9/19

CGO 13.1

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/20kg
30 burpees
30 snatches, 60/35kg
20 burpees
30 snatch, 75/45kg
10 burpees
(+ as many reps as possible in the remaining time) snatches, 95/55kg

compare to 07MAR2013. Post results to whiteboard/comments/Cody.

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Coaching Roundtable CrossFit Games Open 13.1 - Tabata Times

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Front Squats and Snatches

Long N

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Thursday 9/19

STRENGTH

front squat 5x3

WEIGHTLIFTING

7 rounds of the following complex:
- hang snatch pull
- hang snatch high pull
- hang snatch
- snatch balance

Hang is at-the-knee.

Post snatch load to whiteboard/comments/Cody.

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HBD YETI!

aka Chris aka Ashley's Dude bka Haddad

We'll retest his birthday workout from last year this Saturday!

---- This week's free yoga sessions:

• Wed 9/18 - 2pm with Gaylin at FCF
• Wed 9/18 - 3:30pm with Adrianne at CFSLU
• Wed 9/18 - 6:30pm with Gaylin at FCF
• Thurs 9/19 - 5pm with Ashley at CFSLU

More events

• Join our Tough Mudder Team. Details here! Training runs at 2pm on Sundays at FCF.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Wednesday 9/18

STRENGTH

board press 5x3

CONDITIONING

• row as many meters as possible in 10 minutes, immediately followed by
• 10 minutes to establish a 3RM push press

Post total meters and bar load to whiteboard/comments/Cody.

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Action-Packed!

"Snatch Face!"

(check out the great form!)

After extending the hips the main concern should be getting under as quickly as possible. If the trajectory was correct, the bar will end up in the overhead position.

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• Team HELLA BUFF MUDDERS Training Run this Sunday 9/22 @ FCF 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Watch fellow athletes compete at The Battle on Admiral this Saturday!

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WOD for Timely Tuesday 9/17


CONDITIONING

"Death By 10m"

STRENGTH

hang snatch 15x2. rest 60-90sec between sets

GYMNASTICS

play with muscle-up for 15 minutes

Post hang snatch load to whiteboard/comments/Cody.


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Taking the Time For the Time of Your Life - CrossFit Journal

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Perfectly-Vertical KBS

Donovan N

Squeezing the glutes and keeping the abs tight allow shoulders, that have the proper range of motion, to complete a perfectly-vertical overhead kettlebell swing.

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• Part of our Tough Mudder Team? We have a training run this Sunday at FCF 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Volume Week Monday 9/16

STRENGTH

back squat 3x5

rest no more than 2 minutes between sets

CONDITIONING

as many reps as possible in 20 minutes:
15 burpees
10 kb swings, 24/16kg
5 pullups

Post total reps to whiteboard/comments/Cody.

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FRAN Friday

Tomas B

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Champagne Friday the 13th

"FRAN"

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

Compare to 12JUL2013. Post results to whiteboard/comments/Cody.
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Coaching Roundtable - CrossFit Open 13.5 Tips and Advice - Tabata Times

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Weightlifting and Cardio

Ken Y

Dynamic range of motion (aka joint articulation) is a great tool for warmup and cooldown. It's a great way to get the cardio up, internal temperature to rise, as well as prepare the motor patterns for the exercise done at greater intensities.

It's also a great diagnostic to figure out what's sore or funky for the day!

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Thursday 9/12

GYMNASTICS

play with kipping pullup progressions for 15 minutes

STRENGTH

12x2 hang snatch (at the knee)

Post results to whiteboard/comments/Cody. "FRAN" tomorrow.

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Extracurricular CV for Thursday 9/12

Run
6 x 400m

Row
6 x 500m

AirDyne
6 x 1 min max calories

Must stay with 5 seconds of best 500m. Rest exactly 90 seconds after each attempt. 20 burpees per offense that violates the 5 second rule.

---- Endurance Team WOD for 9/12 DRILLS 1.) Alternating Foot Pulls 2x20, each leg 2.) Partner Falling Drill 2 rounds each partner WOD 10k run for time. The SLU loop is just over a 10k at 6.4 total miles or 25x400m on a track. ----

Lack of Wall

Does anyone miss wall ball? I know we haven't done them in a while since we don't have proper targets or a good surface to throw at.

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Wednesday 9/11 - HBD Ann Marie!

STRENGTH

board press 5x3

CONDITIONING

for time:
2k row
50 jerks, 61/45kg

Post results to whiteboard/comments/Cody.

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Today's moment of Zen: Macklemore & Ryan Lewis' new video for "White Walls"

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That New New

A huge congratulations to the August 2013 Foundations Graduates!

Cheryl, Melissa, Lillian, Lauren, Vinod, Thao, Anna, Tony, Nate, Paul, Hannah, Eric, Ani, Jenn, Joel, Brian, Stephen, Troy, Jeff, Bob, AB, Danny, Jason, Gorm, and Robert

Be welcoming to all the new faces you see in class this week!

Also it's Dr. Blair now:

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• We have a CrossFit Total this Saturday at 2pm! Test your 1RM back squat, 1RM press, 1RM deadlift with a bunch of your fellow athletes. Register here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Tuesday 9/10 - HBD Gaylin R, Laura W, and AB!

STRENGTH

every minute on the minute for 10 minutes:
3-position clean (floor, knee, high hang)

CONDITIONING

"15 Minutes of Fury"

15 minutes for max total reps:

• 5 minutes 20 air squat, 10 HR push ups
• 4 minutes max lunges
• 3 minutes plank, 15/10kg
• 2 minutes max double unders
• 1 minutes max Monkey Smashes Coconut/sledge/slam ball, 20/10#

Every rep counts. Post total to whiteboard/comments/Cody.

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42 Clever Food Hacks That Will Change Your Life - Buzzfeed

Do you have any good hacks?

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Pay Attention To How You Run

the recent Foundations graduates!

We truly believe that running is a skill- that's why even though anyone can do it, there are plenty of things that plague us in running faster, longer, more efficiently, and keep us injury-free.

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• Register for this Saturday's CrossFit Total 9/14 @ 2pm.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Yoga classes Monday at 6:30pm, Wednesday at 2pm, Thursday at 9am. Still FREE!

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WOD for Skill Week Monday 9/9

STRENGTH

• hang snatch 10x2
• back squat 3x5

CONDITIONING

"RANNIE"

for time:
5x100m runs
50 situps
4x100m runs
40 situps
3x100m runs
30 situps
2x100m runs
20 situps
100m run
10 situps

Post time to whiteboard/comments/Cody.

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Man and Superman - New Yorker

"Do genetic advantages make sports unfair?"

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Flat Backs

Melissa F

As simple as it is, box jumping can lead to injury if you don't have knees and toes tracking in the same line, as well as landing with a flat back.

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• Register for the CrossFit Total at FCF on Sat 9/14 here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

Barbells For Boobs is coming soon! ----

WOD for Champagne Friday 9/6

CGO 13.2

as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"


Compare to 14MAR2013. Post results to whiteboard/comments/Cody.

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The 10 Things That Will Happen When You Begin CrossFit - Huffington Post

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Snaches and Weighted Pullups

Neal M

Most people miss their olympic lifts because of technical issues. Pay attention to how you lift, and especially what happens when you lift.

Filming your lifts can allow coaches, as well as yourself, analysis of each lift. There are awesome smartphone apps out there like Coache's Eye and Ubersense. Get them, start a youtube or vimeo channel, and start putting them up!

The Competitive Exerciser program starts in over a week. The Olympic Lifting program starts in October. You can join the Strength program now.

So many options, so many kilograms.

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• Register for the CrossFit Total (1RM back squat + 1RM press + 1RM deadlift) and BBQ here.
• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

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WOD for Test Week Thursday 9/5

establish a 1RM snatch within 15 minutes

then

establish a 1RM weighted pullup within 15 minutes

Post snatch load and pullup load to whiteboard/comments/Cody.

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Why Warmup? - Spencer Arnold

This questioned was probably asked the first time you joined the gym, whether in a one-on-one personal training session or the Foundations program.

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Keeping It Tight

Brian C

Keeping a strong and straight midline allows for better movement and more efficient work.

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Register for the CrossFit Total at 2pm FCF on Saturday, September 14th at 2:30pm.

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WOD for Max Week Wednesday 9/4

STRENGTH

bench press 3RM

CONDITIONING

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

compare to 07AUG2013. Post results to whiteboard/comments/Cody.

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THE SCHOOL OF ROCK Wails Against the Man - For Fat Acceptance - Badass Digest

A great observation of a great movie.

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The First Week of September!

Tim B cleaning 141kg

It's Max Week which means we'll be testing/retesting lifts and workouts all week! Get pumped, get ready, and make sure you're rested up!

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Beast Fest has some team spots left!

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WOD for Max Week Tuesday 9/3

STRENGTH

establish a 5RM back squat within 15 minutes

then

establish a 1RM clean & jerk within 10 minutes

CONDITIONING

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

Post results to whiteboard/comments/Cody.

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Toward a More Holistic Approach to Diet - Breaking Muscle

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Happy Labor Day 2013

We are running a short schedule today: 9am, 10am, and 11am.

'MERICUH!

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----

Did You Receive Your Special Email?

You should have received an e-mail with a temporary password to set up your account and RSVP through Zen Planner. It is imperative that you set up your accounts by September 1st: if you don't set up a membership, then you won't have a membership and we can't allow you to workout. So get to it!

How to create your account:

1. Click on Log In
2. Click on "My Profile"
3. Select "Bills and Payments" followed by "+PayBills"
4. Select "Add a new payment account" then hit save & continue

Your account will not be charged until September 1st. Please review your membership and let us know if there are changes to be made.

A few things to note about RSVPing:

• It will properly track your attendance! The classes you RSVP to will account for your membership. You will be in charge of modifying and canceling your RSVPs, otherwise it may count towards your membership.
• You will be able to RSVP for classes after September 1st.
• Penalty burpees (or worse) are back! Trainer's discretion in what to dish out. Zeb's got plenty.

If you have NOT received an e-mail, please let us know at info@foundationcrossfit.com. Thanks for your help in helping us transition into the new system!

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WOD for Champagne Friday 8/30
"JACKIE"
for time: 1000m row 50 thrusters, 20/15kg 30 pullups
compare to 15MAR2013. Post time to whiteboard/comments
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Join us for classes tomorrow (Saturday) as we are doing the HOTSHOTS 19 workout with the rest of the CrossFit community, in honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30th, 2013 fighting a fire in Yarnell, AZ. You can make a donation to the families of the 19 firefighters here. 100% go to the families. Please support. --

Ruh Roh

Elliot W

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Deload Thursday 8/29

GYMNASTICS

work on bar muscle-up for 15 minutes

CONDITIONING

5 rounds:
12 depth jumps, 24/18"
6 muscle snatches

then

5 attempts to find max calories in one minute on the AirDyne

Post results to whiteboard/comments/Cody.

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The Fallacy of High-Rep Olympic Lifting - Mark Rippetoe on T-Nation

Where'd that picture come from?

The Not-So-Evils of High-Rep Weightlifting - Juggernaut

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Important Billing Information!

To our amazing athletes,

We hope that you are enjoying our new space at Foundation CrossFit 4.0! We appreciate you for continuing to grow with us. On September 1st, we are transitioning from MindBody Online, our current billing system, to Zen Planner.

This will also be your new RSVP system.

Before this transition can be finalized, we need your help entering in your payment method into your new Zen Planner profile (you should have already received your user log-in and a temporary password, it will prompt you to change it).

Proceed to Zen Planner by visiting Foundation CrossFit and clicking RSVP.

From this calendar you can log in and follow these steps to add your payment method:

- Click on Log In at the left
- Click on "My Profile"

- Select the "Bills and Payments"and "+Pay Bills"
- Select "Add a new payment account"and then save & continue

Zen Planner is very user friendly, be sure to bookmark the link to your computers (and smartphone) for easy RSVP access!

Please note that your membership will not activate until you have entered in your payment method before September 1st. We have tried our best to accommodate your membership preferences, please double check your account and e-mail us at info@foundationcrossfit.com if you have questions. Thanks again for your support and we'll see you in the gym!

Enjoy Your Day Elias!

the doc prescribes power snatches

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• Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
• Take the FCFCFSLU Competitive Exerciser program survey.

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WOD for Wednesday 8/28

STRENGTH

bench press 3x5

CONDITIONING

play with turkish get-up iterations for 20 minutes

Post attendance to whiteboard/comments/Cody.


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Run or Row: the Choice Is Yours

Ryan S aka Moonboots

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
Yoga continues for FREE this week, check the sidebar to the right for scheduled times. We will be running classes at  2pm on Tuesday, August 27 with Gaylin. Thursday at 9am with Adrianne, 2pm and 6:30pm with Gaylin. Saturday at 8am with Adrianne. ----
WOD for Tuesday 8/27

GYMNASTICS

play with bar muscle-up for 10 minutes

CONDITIONING

5 rounds:
400m run/500m row
15 power kbs, 32/24kg
10 box jumps, 30/24"
5 muscle-up

Work to rest 1:1. You must step down from the box jump. Muscle-up should be as strict as possible. Post results to whiteboard/comments/Cody.

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Endurance Team

DRILLS

- Pulling Wall Drill: back against wall in POSE. Without breaking posture, release leg to the ground, then immediately pull heel up towards butt using hamstrings. (20 reps each leg)

- Running Wall Drill: facing wall in POSE, extend arms and fall into wall (NO BENDING AT HIPS). Using hamstrings, pull left heel up to right knee. As left foot releases to the ground, alternate feet and shift support by snapping right foot off the ground. (20 reps each leg)

- Alternating Foot Pulls w/Cadence: set metronome to 80 and begin in POSE. To start shuffle, fall slightly forward and momentarily shift weight onto right leg and pull left foot slightly off ground. Continue shuffle forward by shifting weight onto right leg. As weight is transferred to left foot, PULL right foot up towards butt using hamstrings. Without shifting support, extend right foot toward ground and land on ball of foot. Resume shuffle with consistent rhythm. (Every beep of the cadence means one pull with right leg) (20 reps each leg)

ENDURANCE WOD for Tuesday 8/27

Run 10k

Hold fastest pace possible. We'll be running the SLU loop rain or shine so dress accordingly!

COOLDOWN

- Calf SMR
- Weighted Pike Stretch

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How Was Plank Week?

Tomas B

It's deload week! This means keep your focus on how you move, how you feel, how you've been recovering. Work hard and accomplish what you need to, but only if you can return to training normally.

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Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.
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WOD for Deload Week Monday 8/26

STRENGTH

back squat 3x5

CONDITIONING

the OKAYBRO complex:
- power clean
- jerk dip squat
- jerk (any style)
- (high bar) back squat
- behind-the-neck jerk (any style)

Perform a max effort handstand (against wall) in between each set.

Post results to whiteboard/comments/Cody.

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Seattle All Day!

• Macklemore and Ryan Lewis Accept the Award for Best Video With a Social Message - MTV
• Sounders Deliver Win in Clint Dempsey's Home Debut - Seattle Times
• Macklemore and Ryan Lewis Accept the Award for Best Hip Hop Video - MTV

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Guess Who We're Hosting in Oct?

Hint: you don't see him in person everyday.

Register for The Freestyle Connection Seminar on October 27th here at Foundation CrossFit.

More info at GymnasticsWOD.

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WOD for Champagne Friday 8/23

"TABATA THIS!"

• tabata squat
• tabata pullup
• tabata situp
• tabata pushup
• tabata row (cal)

Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 30MAR2012. Post results to whiteboard/comments/Cody.
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The Best Damn Push-ups Article, Period! - T-Nation

ARROW! Not "T"!

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