TL
Who's ready for the next nutrition challenge?
Thursday, December 12, 2013
Upcoming Nutrition Challenge?
Fine 'Dyning
Teddy B
GET IT?!
Wednesday, December 11, 2013
Skills Week Wednesday
Erik B
WOD for Skills Week Wednesday 12/11
STRENGTH
jerk 10x3
CONDITIONING
finish the following in any order:
- 5 dynamax wheels
- 80 hollow rocks
- 70 burpees
- 60 back extensions
- 50 hip extensions
- 40 reverse hypers, medium/heavy
- 30 landmine twists
- 20 rollouts (total):
- 5-to-1 "turtle"
Post jerk to whiteboard/comments/the Cody app.
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Tuesday, December 10, 2013
Standing on Your Hands
Loading your weight into your hands will eventually provide you the strength for freestanding handstands.
WOD for Skills Week Tuesday 12/10
STRENGTH
for 10 minutes:
15-second handstand
15-second rest
CONDITIONING
every minute on the minute for 20 minutes:
(even minutes)
3 clean pulls
1 hang clean
(odd minutes)
1 power clean
3 jerk drives
1 jerk
Post results to whiteboard/comments/the Cody app.
American Council on Exercise study: CrossFit Works! - Military Times
The article above features Coach Dave Werner of CrossFit Seattle, the first affiliate. He was also my first CrossFit who gave me my first official CrossFit workout!
Monday, December 9, 2013
Loading the Bar
Saturday, December 7, 2013
Matt M is
#internetfamous
Happy Birthday Dude!
Friday, December 6, 2013
BLUE FRIDAY!
Have you tried both version of the HSPU (handstand pushup)? Chest-to-wall vs back-to-wall.
Thursday, December 5, 2013
Trainer's Choice Thursdays
Hannah N
- An accurate and fair assessment from one of the original Subject Matter Experts from the CrossFit world.
- It is fair to criticize the system in which anyone with $1000 can get "certified" and start their own gym.
- I am also in agreement in the Exercise vs. Training topic. This has been something I've had to develop personally for myself and for the gyms in the past couple of years.
- That being said, I'd like to think our program has vastly improved. Just look at the workouts from two years ago. (Go ahead, check the archives!)
- I still believe in the CrossFit community because it still does more good than harm. People get hurt doing stupid shit, but we try to minimize those opportunities by providing a learning atmosphere that values moving well and living healthy over who can get the fastest "FRAN" time or lift the heaviest weights… even if that's the fun thing to talk about.
What do you think? Do we do a decent job?
Wednesday, December 4, 2013
Knowledge in Movement
Leslie drops the knowledge while Cheryl demonstrates the movement
WOD for Wednesday 12/4
STRENGTH
jerk 7x2
CONDITIONING
THE COMPLEX (from VERSUS II)
every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead
Rx = 61/45kg
You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.
Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.
"Team work makes the dream work"
Are You a Good Teammate? - Catalyst Athletics (via Cody L)
Tuesday, December 3, 2013
Wheels
Jared and Zeb doing a Dynamax "wheel"
- CompEx Meetup @ CFSLU 10am this Saturday 12/7
WOD for Tuesday 12/3
STRENGTH
play with handstand for 10 minutes
CONDITIONING
"DIANE"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups
compare to 09JUL2013. Post results to whiteboard/comments/Cody.
http://www.nwtrailruns.com (via Jessica H)
Monday, December 2, 2013
"Then die."
"Bruce had me up to three miles a day, really at a good pace. We'd run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a-half minutes per mile].
So this morning he said to me "We're goin to go five."
I said, "Bruce, I can't go five. I'm a helluva lot older than you are, and I can't do five."
He said, "When we get to three, we'll shift gears and it's only two more and you'll do it."
I said "Okay, hell, I'll go for it"
So we get to three, we go into the fourth mile and I'm okay for three or four minutes, and then I really begin to give out. I'm tired, my heart's pounding, I can't go anymore and so I say to him, "Bruce if I run anymore,"-and we're still running-"if I run anymore I'm liable to have a heart attack and die."
He said, "Then die."
It made me so mad that I went the full five miles.
Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, "Why did you say that?"
He said, "Because you might as well be dead. Seriously, if you always put limits on what you do, physical or anything else, it'll spread into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."
- Stirling Silliphant (screenwriter, student of Bruce Lee)
from Bruce Lee: The Art of Expressing the Human Body
Congratulations to all of our Seattle Marathoners and Half Marathoners!
----
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WOD for Max Week Monday 12/2
STRENGTH
CONDITIONING
tabata pushups
Post results to whiteboard/comments/Cody.
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The Comp Ex Program: Round 2 begins today! Did you get your email?
----
So this morning he said to me "We're goin to go five."
I said, "Bruce, I can't go five. I'm a helluva lot older than you are, and I can't do five."
He said, "When we get to three, we'll shift gears and it's only two more and you'll do it."
I said "Okay, hell, I'll go for it"
So we get to three, we go into the fourth mile and I'm okay for three or four minutes, and then I really begin to give out. I'm tired, my heart's pounding, I can't go anymore and so I say to him, "Bruce if I run anymore,"-and we're still running-"if I run anymore I'm liable to have a heart attack and die."
He said, "Then die."
It made me so mad that I went the full five miles.
Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, "Why did you say that?"
He said, "Because you might as well be dead. Seriously, if you always put limits on what you do, physical or anything else, it'll spread into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."
- Stirling Silliphant (screenwriter, student of Bruce Lee)
from Bruce Lee: The Art of Expressing the Human Body
----
Congratulations to all of our Seattle Marathoners and Half Marathoners!
AB and Victor M
WOD for Max Week Monday 12/2
STRENGTH
- establish a 1RM snatch within 20 minutes
- establish a 3RM overhead squat within 15 minutes
CONDITIONING
tabata pushups
Post results to whiteboard/comments/Cody.
The Comp Ex Program: Round 2 begins today! Did you get your email?
Thursday, November 28, 2013
To Our Wonderful Athletes:
To our wonderful athletes --
Thank you.
Thanksgiving provides us all an opportunity (if not a reminder) to give thanks. This letter of appreciation does not only stand for this festive holiday period, but rings true throughout the year. As we drive toward our final month of 2013, it's a great time to reflect on the many great opportunities, experiences, and tough breaks we have all experienced along the way. Thank you for being a part of our journey, and let us share with you our appreciation here.
Long before you first came to the gym, many of you had to face your own vulnerabilities in the effort to make a change. Perhaps you carried some trepidation with you the first time you walked in and introduced yourself to us. Some of you brought pre-conceived notions about how your body is supposed to look, what number you should expect to see on the scale, or how much you should be able to bench (bro!). But from the day of your Orientation to however far along you've come on this journey, it has been an incredible experience to courageously face those fears, fail forward, and authentically celebrate each of the little achievements you make. It is an amazing episode time and time again and we can testify by being witnesses first-hand.
The most powerful asset in our gym is our incredible community. We bring together individuals from all walks of life, all shapes and sizes, all heritages and orientations. It is amazing how quickly bonds are established amongst complete strangers, with the common denominator being that we are all working to improve ourselves. Regardless of how much weight is on the bar or what level of difficulty is being performed, your efforts are buoyed by the support of the community around you. It is this shared support system that inevitably leads to positive results, culminating in the enthusiastic cheers and hi-fives that come when you hit a PR, fine-tune a skill, or nail down a technique. We are blown away by the amazing culture that has formed around our gyms, and promise to work hard to preserve it.
A day does not pass without reflection on how we can serve you better. We work tirelessly behind the scenes to provide you the best experience possible, including facility improvements, equipment purchases, training program evolutions, and back-end improvements that are brought on at a furious pace. We continue to limit the entry points for new athletes, so that we can maintain our focus on those who are with us. We pride ourselves not in the number of athletes we train, but in the tenure of the athletes that we continue to train. When athletes celebrate their 1, 3, or 5 year anniversary with us, it proves to us that we have built a fitness program and business that continues to improve, evolve, and innovate. We are excited to see more and more of you join the tenured ranks of our program, and we promise to bring the same dedication and enthusiasm that you show us every day. We have only scratched the surface of what we are all capable of!
We charge forward with a watchful eye to maintain the standard of excellence that defines our training program and culture. We are constantly reminded of the importance of what we do, and the lives that we influence. Thank you for letting us guide you to new ideas, for taking these steps forward with us, and for allowing FCF/SLU to be a part of your lives. We are truly grateful for the opportunity to work with you. The good is only going to get better, and we are excited to see how far we can take this together.
Sincerely yours,
the Foundation CrossFit & CrossFit SLU team
----
Thank you.
Thanksgiving provides us all an opportunity (if not a reminder) to give thanks. This letter of appreciation does not only stand for this festive holiday period, but rings true throughout the year. As we drive toward our final month of 2013, it's a great time to reflect on the many great opportunities, experiences, and tough breaks we have all experienced along the way. Thank you for being a part of our journey, and let us share with you our appreciation here.
Laura W
Long before you first came to the gym, many of you had to face your own vulnerabilities in the effort to make a change. Perhaps you carried some trepidation with you the first time you walked in and introduced yourself to us. Some of you brought pre-conceived notions about how your body is supposed to look, what number you should expect to see on the scale, or how much you should be able to bench (bro!). But from the day of your Orientation to however far along you've come on this journey, it has been an incredible experience to courageously face those fears, fail forward, and authentically celebrate each of the little achievements you make. It is an amazing episode time and time again and we can testify by being witnesses first-hand.
Justin K
The excitement expressed by your trainers is also real and genuine - each day we realize our own successes when you achieve yours. We are heartened by the persistence you show in effecting positive changes, the tenacity with which you strive to reach your goals, and the encouragement you provide each other on the path to success. Our individual challenges become a shared burden, and by struggling together we build the trust, integrity, and self-humility that allows us to reach new heights. It doesn't take long for you to start believing that you are capable of achieving what you want, and we love to see the newfound confidence that shines through your beautiful smiles.
Working Women's Wednesdays
Making that first step may have been difficult to do, yet today we see only the resilience and dedication that you put forth each day you come into the gym. You amaze us with your willingness to be guided, your desire to hone, your determination to practice, and your dogged expectation that you can do better. We feel no achievement is too small to celebrate, and we are honored to be able to take these small steps with you to greatness.
Be Epic
John G & Amy K
A day does not pass without reflection on how we can serve you better. We work tirelessly behind the scenes to provide you the best experience possible, including facility improvements, equipment purchases, training program evolutions, and back-end improvements that are brought on at a furious pace. We continue to limit the entry points for new athletes, so that we can maintain our focus on those who are with us. We pride ourselves not in the number of athletes we train, but in the tenure of the athletes that we continue to train. When athletes celebrate their 1, 3, or 5 year anniversary with us, it proves to us that we have built a fitness program and business that continues to improve, evolve, and innovate. We are excited to see more and more of you join the tenured ranks of our program, and we promise to bring the same dedication and enthusiasm that you show us every day. We have only scratched the surface of what we are all capable of!
VERSUS Throwdown
We charge forward with a watchful eye to maintain the standard of excellence that defines our training program and culture. We are constantly reminded of the importance of what we do, and the lives that we influence. Thank you for letting us guide you to new ideas, for taking these steps forward with us, and for allowing FCF/SLU to be a part of your lives. We are truly grateful for the opportunity to work with you. The good is only going to get better, and we are excited to see how far we can take this together.
Sincerely yours,
the Foundation CrossFit & CrossFit SLU team
Good Eats
Hope y'all ate lots and had fun not working out!
Because it's back to business starting today.
WOD for Black Friday 11/29
FILTHY FIFTY
50 reps each, for time:
box jump, 24/20"
jumping pullup
kettlebell swing, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extension
wall ball, 20/14#
burpees
double unders
Post results to whiteboard/comments/Cody.
WOD for Champagne Saturday 11/30
"COE"
10 rounds for time:
10 thrusters, 45/30kg
10 pulllups
Post time to journal/whiteboard/Cody.
Wednesday, November 27, 2013
From All of Us at FCF/CFSLU
Have a grand Thanksgiving- hopefully it's filled with whatever you wish: family, friends, hella food, football, video games, movies, or just a quiet day to yourself, the staff at Foundation CrossFit and CrossFit SLU wish you an amazing weekend.
Especially if you participated at VERSUS. You probably have an unanswerable hunger.
You're welcome!
- WE ARE CLOSED THANKSGIVING DAY!
- Word around says we may or may not be hosting a CrossFit Kettlebell certification in late January 2014. Start saving.
- Seattle Marathon is this Sunday!
WOD for Thanksgiving Week Wednesday 11/27
STRENGTH
jerk 7x2
CONDITIONING
for time:
40 front squats, 71/50kg
30 weighted situps, 15/10kg
20 kettlebell swings, 32/24kg
Post time to whiteboard/comments/Cody.
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