Ladies Night review

Huskies in the house! Weird- everyone was a either a UW student or employee!


"CINDY"
Paolo
Ann Marie
Chris

"HELEN"
Shannon
Nate
John
Andrew

"KELLY"
Elizabeth

EVERYONE SET A PERSONAL RECORD! Nice job everyone!

Ladies Night

Come by tonight @ 6:30pm for Ladies night- take your WOD pick from any of the following:

• Annie
• Angie
• Chelsea
• Cindy
• Diane
• Elizabeth
• Eva
  
• Fran
• Grace
• Helen
• Isabel
• Jackie
  
• Karen
• Kelly
  
• Nancy
• Nicole

Time to get a new PR!

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T O M O R R O W !

Our dude Nate is competing in the 2009 Elvis Invitationals @ Club Motor this Saturday the 24th. The event is scheduled to start at 8pm and end at 11pm. Let's support Nate The King:

He actually works out in this sometimes

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Is being healthy a vain pursuit?

NOOOOO! Some of us drink this.

My stomach gets sensitive to milk. Damn. From Mark Rippetoe:

“Soy milk is essentially Coffee-Mate laced with estrogen, and is best left to vegans and other socialist vegetarian types that can’t bring themselves to eat the completely natural-for-humans flesh of our friends the Animals but who have no trouble with slaughtering trillions of our other friends the Plants and processing — in gigantic factories run by multinational corporations with shareholders that eat meat themselves — very selectively chosen components of their poor little bodies into gooey shit that humans have never had an opportunity to adapt to digesting. Why, eating such material, with its high levels of isoflavones, touted by gynecologists as tantamount to Estrogen Replacement Therapy (ERT), will make you grow boobs, and this will screw up the clean lines of this fine young man’s Under Armor. I recommend against it.”

I guess it's time to man up and get gassy.

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HAPPY BIRTHDAY ADRIAN!

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Warm-up

jump roping 5-10 min
tabata pushups

WOD

21-15-9 reps, for time:
single-kb thrusters (L)
single-kb thrusters (R)
hanging leg raises

Finisher

stretching routine

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There's been a good response to the shoe article, but I didn't address one type: weightlifting shoes. In short, yes they're great, but the shoes don't make the athlete better- determination does.


ROGUE Weightlifting Shoes

Message to our members

Greetings members,

I want to thank you all for being a part of Foundation CrossFit. It has been a great adventure so far, but we are in need of help. We've lost some members and haven't seen as much of the others as we'd like. In order for us to keep providing classes and keep our doors open, we need to streamline our offering. In our current state, we can only afford to stay open through the end of January and will be forced to close up shop and move out of ActivSpace.

We don't want to leave, so in order to stay open we need to make the following changes: We will only offer 3 membership options: (1) multi-class punch cards, (2) class drop ins and (3) a premium membership. The prices for these options will not change, but we can no longer offer monthly unlimited classes or free Rainstorm workouts. Personal training will continue to be offered based on client needs.

Please understand that it is still our intention to provide great classes for you all. We just need a little help from you to get through these tough times. The new system will go into effect this Friday. Premium memberships will start on the first day of each month. We will prorate fees for premium memberships that begin mid-month. Thank you for your continued support and understanding. We hope to weather through these difficult times and come out stronger in the end.

Best,
Adrian & Andrew

Ladies Night & LOST

FRIDAY THERE WILL BE A "LADIES NIGHT". Everyone is welcome. We're going to do one of the Girls workouts. Please RSVP for the 6:30pm event.

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Season 5 premiere tonight on ABC. It has nothing to with CrossFit yet, but I just wanted to share.

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Warm-up

CFWU x 2
shoulder flexibilty movements:

• dislocates
• rack position stretches
• kettlebell halos
• elephant trunks
• dynamic chest, shoulders and arm circles
  

WOD

Overhead Press 5-5-5-5-5

Finisher

Tabata box jumps

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Have a cold? Are you getting enough sleep?

The 44th President of the USA

November

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6:30pm class ONLY

Warm-up

CFWU x 2
dynamic stretches
handstand practice

WOD

amrap in 20 min:
5 handstand presses
7 strict pullups

Finisher

90 sec Superman hold, x 3

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Have you gone skiing or snowboarding this year? Have you found how much easier it's become since CrossFitting?

History Old & New

Happy Martin Luther King Day!


Tomorrow we will have the first African-American president in Barack Obama. New times are ahead of us.

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Warm-up

CFWU x 2
movement patterns
dynamic stretches

WOD

4 rds for time:
250m row
12 overhead presses, 95lbs

Finisher

60-sec Superman hold, x 5

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I want a new look for our Trophy Case. Be prepared to change up your old PRs! Drink water!

Nutrition & CrossFit

When it comes to CrossFit nutrition, refer back to "World Class Fitness in 100 Words":

Eat meat and vegetables, seed and nut, some fruit, little startch, no sugar. Keep intake to levels that will support exercise but not body fat.

The first part can be considered the Paleo diet. Paleo, Paleolithic, caveman, Stone Age or Hunter-Gatherer nutrition is defined by "eating only what you can kill or pick from nature". Dr. Loren Cordain is a popular expert in the field and close friend of the CrossFit culture. From his site, ThePaleoDiet.com:

With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables -- foods that are more nutritious than whole grains or dairy products.

Some will argue that it is not realistic in this day and age, but really all it takes in determination and will. The benefits definitely outweigh the risks.

The second part can be considered the Zone diet. Whereas Paleo is more about QUALITY, the Zone is about QUALITY + QUANTITY. Many calorie-counters convert well to this style of nutrition. The basic premise of the zone is that it's macronutrient levels stay at a 40/30/30 ratio (carbohydrates, protein and fat, respectively) which help control hormone levels. Dr. Barry Sears, creator of The Zone explains it better:

The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates

There's a plethora of information on both of these "diets" online. Search and learn. Also, the CrossFit Journal has PLENTY of information on both. It's such an valuble tool for your training and your lifestyle. A subscription for only $25/year? There's no reason not too. F*ck any of the magazine stand Health & Fitness publications you see. CFJ for the win.

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THE ONLY CLASS TONIGHT IS 6:30pm. Bring a friend.

Warm-up

400m run/500m row/ 3 min jump rope
CFWU x 3

WOD

"FIGHT GONE BAD"
three one-minute rds for max reps:

1. wall ball, 20lbs
2. sdlhp, 75lbs
3. box jumps, 20"
4. push press, 75lbs
5. c2 rower (cal)
   

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Finisher

400m walk
dynamic movements
stretch

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Speaking of paleolithic eating, Mark's Daily Apple presents "10 Perfectly Primal Foods You Probably Haven't Eaten". The list includes a range from buffalo and cactus to blood and snails. Yum.

These french fries don't die.

You know fast food isn't nutritious- usually most are made from crap. Stop eating it. The end.

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Warm-up

2 rds:
400m run
50 lunges
50 squats

WOD

Stop Cherry-picking.

Finisher

AB Stretching Routine

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The 23rd Annual Big Climb for Leukemia is Sunday, March 22nd. FCF did it last year. Wanna join our team for 2009?


Registration is $35/person. Everyone over 21 years is required to raise a minimum of $50. More details coming soon.

World Class Fitness

in 100 words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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Warm-up

movement patterns, dynamic stretches
then 20 reps each, taking your time:
squats
pullups
kb swings
double unders
burpees

WOD

Tabata Time!

• b2b squats
• pullups
• kb swings
• double unders
• burpees

Tabata intervals (20sec work/10 sec rest) is applied to the exercises above. Score = lowest number of reps in any of the intervals in each exercise. There will be a one-minute rest in between rotation of exercises.

Finisher

AB's Stretching Routine

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"Living Well: For a youthful lift, pick up those weights" by The Seattle P.I.


Lynnwood CrossFit: Andrew's 205 hang power clean from ABueno on Vimeo.

Congratulations Lisa!

Lynnwood CrossFit: Lisa's kipping pullup from ABueno on Vimeo.

Three CrossFit gyms (Xplore, Foundation, Lynnwood) and three CrossFit trainers (Jordan, Andrew, Jesse) later, Lisa finally has her kipping pullup!

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Warm-up

400m run
50 lunges
35 squats

WOD

Back squat 6-8-10-20

Build up to your 10-rep squat max, then in your last set do 20 reps.

Finisher

400m walk

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RossTraining shows us how to make a T-handle, a great cheap DIY alternative to a kettlebell:

Week 1 checkup

It's been well over a week since the new year began. How are you holding up with those goals and resolutions?

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Warm-up

2 rds:
400m run
10 strict pullups/ ring rows
15 pushups
20 squats

WOD

"CHRISTINE"
3 rds for time:
500m row
12 deadlift, BW
21 box jumps, 20"

scale as needed.

Finisher

Superman position for time. 3 sets

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Mark Rippetoe on NPR! Listen to the audio provided along with the short article. Great insight, short and detailed as it should be.

"Because everybody thinks that arms equals muscle."

Laid out!

Linda

John

Jason

And a video of them before they laid out:


Foundation CrossFit: SDLHP/Push Jerk WOD from ABueno on Vimeo.

Thanks to Andrea who was our counter!



MAX EFFORT DAY tomorrow! Local's Gym @ 12pm. Everyone's welcome and it's costs nothing. Get your bench press, back squat and deadlift on! Call/text me for details.

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No class today- do this at home today or over the weekend. POST RESULTS HERE.

Warm-up

10 reps each:
jumping jacks
mountain climbers
squats
pushups
squat thrusts
squats
pushups
burpees

WOD

for time:
120 pushups
130 situps
150 squats

Finisher

How many times can you hold a 30-second plank with 15-second rests?

This coming Saturday

Max effort day @ Local's Gym (aka Lynnwood CrossFit) this Saturday, January 10th starting at 12pm. Let's see what your 1RM for Bench Press, Back Squat and Deadlift are.


If you're on Facebook, details can be found here. Speaking of which, JOIN OUR GROUP!

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Warm-up

group warm-up including:
movement patterns, dynamic stretching, etc.

WOD

grab a bar and load it with 95lbs/65lbs

amrap in 20 min:
10 sumo deadlift high-pulls
10 push jerks

Our One-Year Anniversary

Last night marked our first official year in business. Thank you all for your continued support and patronage. We're excited to see what the future holds for us.


Thanks again y'all.

Under 7

Warm-up

500m row for time, twice

WOD

"HELEN"
3 rds for time:
400m run
21 kb swings, 24kg
12 pullups

Finisher

????

Deadlift week

Brady barefoot

GET FAMILIAR!

AND THIS!

If you can prove that you read these two articles, you won't have to do the second half of today's Warm-up

Andrea ready to pull

Don't do a 'post-max' lifts like these two:

Andrew:

Foundation CrossFit: Andrew DLx3 310lbs from ABueno on Vimeo.

John:

Foundation CrossFit: John DLx3 310lbs from ABueno on Vimeo.

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Warm-up

50 jumping jacks then grab and bar and throw some weight on it

10 reps of:
sumo dead-lift high pull
hang power cleans
push jerks
back squat
behind-the-neck push press
front squat
stiff-legged deadlift (aka Romanian deadlift)

30 burpees

WOD

7 rds for time:
10 odd-object cleans
10 burpees

Watch a video! [wmv]

Finisher

plank position for time

Snow... again?!

Well that relief lasted temporarily. We'll still plan to have a 6pm and 7pm class. Last confirmation will happen at 2pm. Watch the blog.

* WE WILL HAVE BOTH A 6pm AND 7pm CLASS TONIGHT.


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Warmup

300 skips or 100 double-unders with the jump rope.

WOD

Deadlift 3-3-3-3-3

Finisher

10 stiff leg deadlifts
hamstring flexibility work!

Funny Stuff

This picture was posted on the CrossFit mainsite:


This is becoming bigger than anyone expected. I believe CrossFit is the only training style to be known as "dangerous" to many of the big box gyms and numerous fitness facilities. What do you think about signs like this?

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Warmup

800m run, 1000m row, or 4 min jump rope
then 20 reps each of:
air squat
k2e
good morning, 45lbs
pushup
jumping pullup
"world's greatest stretch"

WOD

for time:
21 hang squat c&j
42 pushups
15 hang squat c&j
30 pushups
9 hang squat c&j
18 pushups

Pick a weight and get it done!

Finisher

4 rds for time:
15 ab-mat situps
10 k2e

Tabula Rasa

New year, fresh start. Let's get on those goals you set.

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Warm-up

CFWU x3

WOD

5 rds for time:
12 ohs, 95lbs
21 box jumps

Finisher

as many reps as possible in 60 seconds of a seated press, 45lbs