Herman says Bike to Work!

Remember that Foundation CrossFit is CLOSED ALL DAY TOMORROW (Saturday).

Instead we will run a 9am, 10am, and 11am CrossFit class at Foundation Athletics for you, followed by the EAT Better to LIVE Better Nutrition Challenge Kickoff Party! Guardian Krav Maga will also take place at 11am in the back.

An oldie, but goodie:

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WOD

HERMAN'S 25th (+60mo)

as many rounds as possible in 25 minutes:
15 weighted step-up, 25/15kg @ 24/20"
10 knees-to-elbows
5 ring dips
1 rope climb

Weight yourself for the step-up using bumper plates, kettlebells, dumbbells, and or change plates. Be creative! K2E may be done on bars or rings. If you cannot ring dip, you will do med ball pushups. Learn more rope climb progressions: Example A, Example B, Example C, Example D, Example E.

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Did you know that today is Bike To Work Day?

from Madge:

Bike to Work Day is a great time to try out bike commuting for the first time, or to start off for the summer. Over 20,000 people are expected to participate in Seattle, demonstrating the high demand for cycling conscious transportation planning. There will be stations around town to pick up swag, bike advice, and treats. Depending on your commute it can be faster, cheaper, more fun, or totally hardcore.

Done. We are also currently working on a better bike parking situation for both gyms.

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Colin: 400 WODs

What an efficient journal. What an awesome achievement. We're starting something special for benchmarks like these.

How many workouts have you done at FCF?

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WOD

establish within 20 minutes:
floor press 3RM

then

3-2-1 minutes for max reps:
double under
situps

Post results to whiteboard!

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Nike's Dimpled Tracksuits Could Help Athletes Shatter World Records at This Summer's Olympics - Gizmodo

Will you be watching this summer's Olympics with a newfound respect for sports like weightlifting, gymnastics (still rings), and the Omnium (cycling)?

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Also: Arena Proposal is Game-Changer That Makes Seattle Truly Major League - Seattle Times

Just when Shawn Kemp and Jason Reid do an in-store signing of Sonicsgate today at the downtown Costco, this news comes. Hope is back. Don't let us down, Chris.

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Ido's Status Update

I don't know if you guys follow Ido Portal or not, but he put this up on his facebook wall a couple of days ago.

He's been a force in the newer age health and fitness world for a while, pushing for activity coupled with clean, fresh nutrition. A lifestyle that could be proved, that wasn't just a fad. He's also a super badass. A majority of my hand balancing skill is from him, and is someone I respect heavily.

Click to enlarge:

Is this you? Was this you at any point?

The Eat Better to Live Better Nutritional Challenge Kickoff Party is this Saturday at 12pm at Foundation Athletics/ CrossFit SLU. If you cannot attend, the details will be posted here on the blog.

In preparation of the event, Foundation CrossFit will be closed Saturday. 9am, 10am, and 11am CrossFit classes will be held at Foundation Athletics (at no additional cost). Guardian Krav Maga will run at 11am in the back of the facility.

Any questions? Ask and we'll answer in the comments.

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WOD

do the following complex for max load within 20 minutes:
- power snatch
- power snatch (just above knee)
- hang power snatch
- snatch balance*

All four exercises must be completed in one attempt before moving on to heavier weight. Snatch balance is not a pressing or heaving snatch balance. Speed under the bar, please! Your max is determined by how quickly you turnover the bar and the pull underneath.

then

every minute on the minute for 10 minutes:
3 muscle-ups

We want strict muscle-ups: control lean and arms fully locked with turnout on top of the rings.

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Your moment of Zen:


Terry Crews - Euro Training by lemanssport71

"EURO! TRAINING! EURO! TRAINING!"

Is Terry Crews ever NOT oiled up?

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Battles & Ships

We've got a lot of explaining to do for those who haven't played!

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WOD

BATTLESHIP: The Board game

(No, really, we're playing the game in teams)


The groups will secretly coordinate and place their fleet strategically on a 10x10 grid. Team leaders determine who goes first by playing Rock Paper Scissors.

The game proceeds in a series of rounds*. In each round, each group's turn consists of announcing a target square in the opponent's grid which is to be shot at. If a ship occupies the square, then it takes a hit. Then team's opponent announces whether or not the shot has hit one of the opponent's ships- if it has the team will perform the reps and exercise required. If it does not, then the firing team will do the appropriate amount of burpees as a group. The opponent then fires a shot at the first team's ships. When all of the squares of a ship have been hit, the ship is sunk.

After all of one team's ships have been sunk, the game ends and the other team wins! Weeeee!

Ships (Size) & Exercises

- Carrier (5) = 20 wall ball shots, 20/14#
- Battleship (4) 7 shoulder-to-overhead, 60/45kg
- Submarine (3) 10 kb swings 32/24kg
- Destroyer (3) = 20 pullups or 7 muscle-ups
- Patrol Boat (2) = 800m run

Misses will cost the entire group burpees. Trainers will determine exactly how many each individual will perform at the start of the WOD. If the game is over quickly, you can play again!

* Can also play the Salvo variation of the game, where you get to fire off as many shots as you have ships per turn.

We have 10 guest passes to a free screening tonight (7pm) at Pacific Place. Each pass admits two people. First 10 commenters get the passes, and you should get there early for seats!

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The Game:


The Movie Trailer:

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The Away Team

Hope everyone enjoyed the beautiful weekend! The sun is finally breaking through the clouds and summer is coming, which can only mean one thing: it's time to take all the training you've done inside the gym, go outside and show off your new skills (and have some fun while you're at it). The FCF Away Team (that's you!) is gearing up for a number trail runs and obstacle courses this summer. We've already got three big events planned:

Run For Your Lives on Saturday, August 4th:
A 5k obstacle race with an apocalyptic twist. While jumping through a bunch of unknown obstacles you'll be chased by a horde of zombies! The goal is to make it through the race without the zombies
eating your brains, or more importantly, grabbing your "life flags". And to get as muddy as possible in the process.

• Facebook event: https://www.facebook.com/events/183450781777274/
• official site: http://runforyourlives.com/

The Warrior Dash on Sunday, July 22nd:

FCF's original dirty trail run, this is our 3rd year at the Warrior Dash. It'll be as fun as ever and we're expecting to see a huge gang of FCFers there. The event is in a new location this year, but you can be sure there will still be a chance to get muddy.

• Facebook event: https://www.facebook.com/events/190186121083663/
• official site: http://warriordash.com/

Tough Mudder (Saturday, September 29th):

Think a 5k obstacle course is too easy? Then how does an 11 mile trail run with obstacles designed by the British Special Forces sound? Hardcore enough for you? We'll be ending Seattle's summer in style with this intense race. This is the first year the Tough Mudder has been in the northwest, so it's going to be a new challenge for everyone.

• Facebook event: https://www.facebook.com/events/232437163517098/
• official site: http://toughmudder.com/

If you've got questions about any of the events, let us know on Facebook, in the comments here, or at the gym. And if there are any other events that you're interested in*, let us know and we'll get the Foundation CrossFit Away Team to join you! The FCF Running Club will start soon, too!

- Colin

Captain of the FCF Away Team

* Like the Color Run yesterday! Congrats to all those who participated!

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WOD

"JJ"

for time:
1 squat clean, 85/60kg
10 handstand pushups
2 squat clean, 85/60kg
9 handstand pushups
3 squat clean, 85/60kg
8 handstand pushups
4 squat clean, 85/60kg
7 handstand pushups
5 squat clean, 85/60kg
8 handstand pushups
6 squat clean, 85/60kg
5 handstand pushups
7 squat clean, 85/60kg
4 handstand pushups
8 squat clean, 85/60kg
3 handstand pushups
9 squat clean, 85/60kg
2 handstand pushups
10 squat clean, 85/60kg
1 handstand pushups

Originally posted on 25APR2012. In the hspu, the head must travel below hand-level, either using parallettes, bumper plates, or rings. Post results to whiteboard!

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WOD Demo with Trident CrossFit:

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WOD Demo w/ FCF

We accidentally added up all rounds for our scores at the end!

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WOD

"THE CHIEF"

as many rounds as possible in 3 minutes:
3 power cleans, 60/45kg
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Compare to 28DEC2010. Post rounds completed per cycle to whiteboard!

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The Whole9 Five Movement Series

"If you could only perform five exercise movements for the rest of your life, which five would you do? This was the question we recently posed to twelve of the most widely respected fitness experts and strength and conditioning coaches – assuming their clients’ goals were general health, fitness and longevity (and not a specialized sport). The answers we got back were intelligent, well reasoned, and sometimes surprising. (And yes, some responses pushed the limits of just choosing five movements – but we let those slide.)"

• Part 1
• Part 2
• Part 3

What would your five be?

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Yoked Out

Amanda walking the yoke at Foundation Athletics.

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"AMANDA"

9-7-5 reps for time:
squat snatch, 60/45kg
muscle-up

Compare to 29AUG2011. Post results to whiteboard.

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The Physics of the Hulk's Jump - Wired.com

Did you see The Avengers yet?!

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Shake! Fold!

Review:

• Shake 12x
• Fold (and wipe until dry!)

Extra notes:

• "Interstitial suspension": folding the paper allows water in between the sheets.
• 13,000,000,000 lbs of paper towels used by Americans every year
• Using 1 paper towel per person per day means we could save 571,230,000 lbs/year.

Anyone happy that we installed high-powered hand dryers in our bathrooms??

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WOD

establish within 20 minutes:
a heavy 3-rep clean pull

then

tabata L-sit (in support)
tabata top-of-pullup
tabata front squat, BW/.7BW
tabata pullups
tabata pushup

Post front squat, situp, and pushup scores to the whiteboard.

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The 2012 Bumbershoot Lineup!

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FCF presents... Guardian Krav Maga

The inaugural class of Guardian Krav Maga this Saturday 12:00pm at Foundation Athletics/CrossFit SLU.

click to embiggen the badassery

The official hand-to-hand combat system of the Israeli Defense Forces Krav Maga was born out of mob violence and Nazi aggression at the onset of World War II. And similar to CrossFit's methodology, it is continually tested in the real world: on the battlefield and in the streets. It is also the preferred system for the U.S. Military and other law enforcement personnel.

Krav Maga is a reality-based self-defense system; it's not a traditional martial art- no katas, no rituals, no nonsense. Krav uses simple principles and instinctive movements designed to teach real self-defense in the shortest possible time. Our students learn to defend against strikes, chokes, grabs, as well as weapons such as guns, knives and sticks, both against individual attackers and groups. We teach people to function during the stress and shock of a sudden, violent encounter.

Classes will be held at Foundation Athletics, most Saturdays, at 12:00pm. $15 per class, pay as you go. Train when you can, donʼt if you canʼt.

Know what the best part about making the first class is? Itʼs everyoneʼs first class! Come 15-20 minutes early for registration and waivers. Youʼll need groin protection real soon- if you donʼt have it for the Day 1 itʼll be okay, but by class three youʼll definitely want it. (That includes you ladies, seriously.) 

Questions? Shoot an email. Full scale launch of Guardian Krav Maga coming soon!

contact:
Adam Wenzel
KMG Certified
adam@foundationcrossfit.com

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WOD

establish within 12 minutes:
press 1RM

establish within 12 minutes:
push press 3RM

establish within 12 minutes:
push jerk 5RM

compare to 2010OCT12. Post results to whiteboard.

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You guys have been hankering for our next nutrition challenge and we have some concrete details to share!

Gear up for summer by participating in our five-week (5/21-6/23) Eat Better to Live Better nutrition challenge.

An informational session held at Foundation Athletics at 12:00pm, Saturday the 5/19. A potluck will follow.

Learn more about the challenge and the guidelines, and ask questions. The interested will also have the opportunity to officially register ($35) then and there and take your optional "before" photo. Don't worry, the info session is completely free and everyone is welcome to join. Additional details to come.

If you're interested and want to be placed on our shortlist, please email challenge@foundationcrossfit.com

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Moonboots: Certified

Congrats to Moonboots for getting his Level 1 cert this weekend at Rainier CrossFit.

click to enlarge

Anyone else spot the other Foundation CrossFit shirt?!

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WOD

establish within 20 minutes:
front squat 1RM

then

30-20-10 reps for time:
box jump
slam ball

Begin each round with a 400m run. 12:00 time limit. Post results to whiteboard!

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Anyone down for a Freestyle Connection/Gymnastics WOD seminar this June?

Carl, Tony, AB, Kelly, AW, Andrew V

• Carl Paoli @ Kitsap CrossFit (Poulsbo, WA)
• Sunday, June 17th at 9am
• 8-hour seminar for $250

More info and registration link here.

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FCF's Very Own Olympian

Jo in the Flying Lap – World Championships, Melbourne Australia

All,

I am very proud to announce Foundation CrossFit’s newest Olympian! Jo has been named to the 2012 New Zealand Olympic Team to compete in London this summer. New Zealand selected 5 women and 9 men to represent them in track cycling. This will be Jo’s 3rd Olympic competition but the first on the track. She competed in the road race in Athens and Beijing. After Beijing she made the decision to switch her focus to the track and the Omnium which is a brand new event for the London Games.

It is the Decathlon of cycling - 6 different events over two days lowest sum of all the placings wins. The events are:

1. Flying lap. Timed event, one rider at a time, one lap around the track with a rolling start.
2. Points race. 80 laps, all competitors on track at once, sprint every 10 laps for points 5,3,2,1. 20 points for lapping the field. Highest points total wins.
3. Elimination race. Also called the “Devil” which is short for “devil take the hindmost”. All riders on the track at once, every other lap the last rider across the line is removed until there is only one left – the winner. (Jo’s specialty)
4. 3,000 meter pursuit. Timed event. One rider on each side of track, ride 3,000 meters (12 laps) from a standing start for time.
5. Scratch race. 40 laps, all competitors on track at once, first one across the line wins.
6. 500 meter time trial. Timed event, one rider on each side of track, ride 500 meters from a standing start for time, lowest time wins.

Jo finished 7th in the Omnium at the 2012 World Championships a few weeks ago in Melbourne advancing a couple of places from last year’s 9th. After a slow start with a not so great flying lap she was in the position of playing catch up for the rest of the competition but she rode strong from that point on and even had PB in the very last event - the 500 meter Time Trial. She left some room for improvement so it will be exciting to see where she comes out this summer in London.


Jo will even be in Seattle training for a couple of weeks this month after 6 months abroad. Lifting and CrossFit will certainly be a part of that training so if you see her in there be sure to push her extra hard!

• Jo at Worlds
• Kiesanowski End Omnium On a High
• NZ Olympic Team Announced

84 days to go – need to make every single one count!


Cheers,


Jeff P.

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WOD

HAPPY STAR WARS DAY... May the Fourth Be With You!

"USE THE FORCE LUKE"

for time:

3 rounds of:
20 kettlebell swings, 24/16kg
20 burpees
  then
3 rounds of:
5 muscle-ups
25 box jumps, 24/20"
  then
100m kettlebell farmer's walk, 24/16kg
50 double unders
30 shoulder-to-overhead, 60/45kg
100m kettlebell farmer's walk, 24/16kg


Kettlebell swing should end perfectly vertical. Burpees will end when clapping mid-air with a perfectly vertical body. Muscle-ups must start with arms fully extended and end with a turnout on top. Box jump is Games' standard. Shoulder-to-overhead may be a press, push press, jerk, thruster, etc. Post times to whiteboard!

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Howard Shultz Gave Out $3.50 Starbucks Gift Cards: An Insider's Notes On the Shabby Death of The Seattle SuperSonics - Deadspin

additional reading/watching (especially if you haven't seen it before) for this weekend...

SONICSGATE: Requiem For a Team

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Luon Shadows

Melissa F

The rings move with your momentum if you build any, and are therefore "easier" when performing knees-to-elbows. Although using a bar with just the proper amount of kip will be more efficient.

Do you prefer the rings or the bar for your knees-to-elbows?

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WOD

for time:
400m run
21 overhead squats, 70/45kg
42 knees-to-elbows
400m run
15 overhead squats, 70/45kg
30 knees-to-elbows
400m run
9 overhead squats, 70/45kg
18 knees-to-elbows
400m run

No racks permitted for the OHS. Use either a pair of high rings or a pullup bar for k2e. Post results to whiteboard.

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Check out tomorrow's CrossFit.com WOD demo by Foundation CrossFit Media (Pao, Tony and me) did for last Friday's deadlift workout.

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2012 Regionals WOD #2

Ready?!

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WOD

CFG 2012 Regionals Individual Event #2

for time:
2k row
50 pistols, alternating
30 hang cleans, 100/60kg

Watch the video above for standards! Hang clean may be received in either squat, power, or split position. Remember to pull yourself under. Post results to whiteboard!

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Foundation CrossFit demos "THE CHIEF" - CrossFit.com

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Dude Pullups

Hanging out at the CrossFit Gymnastics certification at SnoRidge CrossFit last year.

(SEE WHAT I DID THERE?!)

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WOD

weighted pullup 7x1

compare to 2011JUL19. Post results to whiteboard!

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Five Embodied Metaphors That Actually Foster Creative Thinking - io9 (via Pao)

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