Megan K

Ear, shoulder, ribcage, hip, knee, middle of the foot. This line should appear not only in good posture, but in many positions in movement such as:

–

WOD for Skills Week Monday 5/20

STRENGTH

back squat 3×5 (go heavier than last time)

CONDITIONING

for time:
21 power cleans, 61/45kg
42 hand-release pushups
15 power cleans, 61/45kg
30 hand-release pushups
9 power cleans, 61/45kg
18 hand-release pushups

Post times to whiteboard/comments/Cody.

–

Mindfulness – PaleoRx

Written by Jake A.

–

WOD for Champagne Friday 5/17

(Pick your Poison)

“CHRISTINE”

3 rounds for time:
500m row
12 deadlifts, BW
24 box jumps, 24/20″

OR

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Box jump is Games standard. KBS is American Style. Post time to whiteboard/comments/Cody.

–

Episode 60 of Barbell Shrugged

AW

You can also see our video of it here.

–

WOD for Thursday 5/16

30 muscle-ups for time.

Compare to 22FEB2013. Post results to whiteboard/comments/Cody!

–

Element of Health: Movement – PaleoRx

Make sure you come to the PaleoRx IRON CHEF Party at Foundation CrossFit this Saturday at 2pm! Come eat and vote for your favorite recipes. Your limited edition t-shirts will be given out!

Rocking the Cody shirt

Starting off our classes with a team huddle allows us to explain the agenda and get you all pumped for the task at hand! Use this time to ask questions and learn about the particulars of the workout: what’s the goal of this programming, the average time/score for the WOD, the preferred/intended time/score for the WOD, how to scale and modify (especially when working with injury), and more.

–

WOD for Working Women’s Wednesday 5/15

establish a front squat 3RM within 20 minutes

then

establish a max height box jump within 10 minutes

Compare squat to 22APR2013. Post results to whiteboard/comments/Cody.

–

The Scientific 7-Minute Workout – The NY Times (via a bunch of people)

Read and share your thoughts in the comments.

The PaleoRx 2013 Wrap Up Party will be THIS Saturday at 2pm at Foundation CrossFit.

Come celebrate- participants and non-participants alike!

WRAP IT UP! We’re planning to celebrate the end of the Paleo challenge with a good ol’ IRON CHEF competition!

This is a competition that doubles as a potluck. woot! Sign up as individuals or teams and submit your entry: an entirely paleo dish (use the event wall to sign up). Your submissions must be on the table and labeled by 2:15pm sharp. Voting will begin then, so if your submission’s not on display, you’re ineligible for the competition! Wah wah.

EVERYONE votes- competitors and spectators- in 3 categories:

1. Plating (presentation)
2. Taste
3. Originality

Prizes go to 1st, 2nd, and 2nd-to-last place finishers! Anyone (friends, family, lovers, traveling minstrels) is welcome to compete or vote, or to bring non-competitive food. We’ll provide the labels and voting ballots and heckling.

PRO TIP: Because one of the categories is plating, one strategy is to make one super pretty dish and then a bunch of samples for the voter-eaters.

FAQ:
How many people allowed on a team? 1-4 people.
Can one team make more than one entry? Yes! Votes are on each dish.
Who votes? Everyone attending.
How much food should I bring? Ideally enough for everyone to get a bite.

–

WOD for Tuesday 5/14

GYMNASTICS

3 attempts to find your max handstand

CONDITIONING

for time:
70 burpees
60 situps
50 kettlebell swings, 24/16kg
40 pullups
30 hspu

Compare to 11APR2013. Post best handstand and time to whiteboard/comments/Cody.

–

CFG2013 Ticket SNAFU – FCF

Group stretches

–

WOD for Max Week Monday 5/13

STRENGTH

establish a back squat 1RM within 15 minutes

CONDITIONING

21-18-15-12-9 reps for time:
power snatch, 35/20kg
toes-to-bar

Compare to 08APR2013. Post max squat and time to whiteboard. Celebrate your PRs and new max numbers on Cody.

–

Extracurricular Cardio 5/14

RUN, ROW, BIKE/AIRDYNE

3 x 8 minute intervals (4 minute recovery between intervals)

Work for max speed/distance on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt. ROW: Set drag factor between 120-140.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn’t being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

Dynin and Melissa K during PANIC BREATHING

–

WOD for Benchmark Friday 5/10

“THE SEVEN”

7 rounds for time:
7 handstand pushups
7 thrusters 61/45kg
7 knees-to-elbows
7 deadlifts 111/77kg
7 burpees
7 kettlebell swings 32/24kg
7 pullups

Post time to whiteboard/comments!

–

Extracurricular Cardio 5/10

RUN, ROW

for time:
10k

BIKE/AIRDYNE

40 minutes for max distance

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn’t being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

–

Loaded carries such as farmer’s walks, yoke walks, waiter’s walks, sled drags, and prowler pushes are some of the most simple and effective ways to work the body, specifically midline stability (with the suitcase walk featured above).

–

WOD for Thursday 5/9

GYMNASTICS

practice handstand walking for 15 minutes

CONDITIONING

3 rounds:
max kettlebell snatches for 2:30
rest 2:30

Post total reps to whiteboard/comments.

–

Team workouts for the 2013 CrossFit Games Regionals were released!

(more…)

Recipe: Basil Chicken

I’m a big fan of Thai Tom in the University District. This is our attempt at one of their many amazing dishes.

Ingredients

Method

Heat up coconut oil on high to cover pan/wok. Throw in garlic and brown chicken in dry spices. Once browned, throw in peppers and sesame oil and cook until you can smell the sweetness of the peppers. While this is happening you can chop your basil- do it too early and you lose the oils and flavor. Throw that into the pan along with the green onion and cook for another minute.

I like cracking two fresh eggs right over everything a minute before taking it off of the stove. Mix it, serve it, and then eat-so-fast-you-forget-to-chew!

–

WOD for Working Women’s Wednesday 5/8

STRENGTH

every minute on the minute for 15 minutes:
clean & jerk

CONDITIONING

for time:
1 mile run
150 double unders
1 mile run

Post time to whiteboard/comments!

(more…)

–

WOD for Tasty Tuesday 5/6

GYMNASTICS

play with handstand walking for 15 minutes

CONDITIONING

as many reps as possible in 12 minutes:
12 push press, 50/35kg
12 chest-to-bar pullups
12 pistols

Compare to 14JUN2012. Post results to whiteboard/comments/Cody.

(more…)