Archive For: gym updates

CrossFit Endurance at Foundation

Announcing 2015 endurance training! It looks like we’ve weathered the worst of this extremely mild winter, it’s time to get back outside. If you’re interested in running, biking or even swimming, this post is for you. Starting the last week of March, we’ll begin leading Crossfit Endurance training from FCF.

What is Crossfit Endurance? If you haven’t heard of it before, it’s pretty much as it sounds: a Crossfit approach to endurance training. In the words of Brian MacKenzie (the founder of CFE): “First, it is a training program that requires less time and less pounding on the pavement, reducing the chance of injury. More important, it is the means to building and sustaining overall good health. One of the central ideas behind CrossFit Endurance is replacing long aerobic runs with short, hard bouts of effort. But CrossFit Endurance is also about health and sustainability too, and incorporates nutrition, mobility and balance.”

Any why are we doing this? Everyone has their own reason, but here are a few good excuses to get started:
* Summertime in Seattle means fun runs and obstacle races. Think Warrior Dash, Beat the Bridge, Color Run, Warrior Dash, etc. Ever wanted to try one? This is a great way to get prepared.
* This summer we’ll be hosting our very own (and very informal) sprint triathlon. Details coming soon, but if you want a taste of a long distance event (and you’re going to be in Seattle this July), this should be a fun introduction.
* Colin is running a half Ironman in the middle of August and is hoping to find a few other brave souls to join him. Even if you don’t want to commit to that, these training runs are a great way to see what’s involved in training for a long multi-sport event.

We’ll start off focusing on running, but as the weather improves (and the days get longer), we’ll add bike rides and even the occasional swim in Lake Washington. If you’re interested, please fill out this survey: https://www.surveymonkey.com/r/endurance2015

We’ll be in touch with you soon with more details.

Deload Week 3/23 through 3/28

CGO15point4-FCF-61the crew post-15.4 this past Saturday

VERSUS VII: The Curtain Call is coming this Saturday 3/28 at CrossFit SLU from 9am to 12pm. The first event will be 15.5, the final workout of the 2015 CrossFit Games Open!

Due to demands, I’ve decided to keep registration open until 11:59pm 3/23 TONIGHT! Sign up now to reserve your spot to throw down in the last-ever head-to-head battle for the Golden Hammer!

Reserving your spot will give you heat times, which will be posted after Thursday evening CGO 15.5 announcement. This is the 5th time I’m going to link REGISTRATION FOR VERSUS 7 so that you options on where to click, which all lead the same place:

REGISTER FOR THE LAST-EVER FCFCFSLU VERSUS HERE!

As of this posting we are at 30 FCF vs 29 CFSLU.


 

For those officially participating in the 2015 CrossFit Games Open, remember that if you complete ALL workouts AND the Online Judges Course by 5pm this Thursday, you will receive $20 off your April Membership dues!

You can still take the judges course here.

Please email me a copy of the PDF certificate!


TRAINING ON TAP:

– EMOM hang snatches, hang cleans, and clean pulls
– muscle-ups/wall ball
– 500m row, intervals
– LYNNE
– a chipper
– CGO 15.5
– VERSUS 7!

It’s DELOAD week- we will back off of the volume, but intensity should still remain. We should also have plenty of time for mobilization, so don’t skimp on classes. This past weekend was the penultimate 2015 CGO so we’ve got to prepare for the last one coming Saturday morning, which kicks off VERSUS 7.

Receiving a bunch of positive feedback over the last week’s EMOM made me decide that you’d get that format again! It was already planned for next week, but the workout protocol can really be applied to anything. We will have a chance to work on the muscle-up skill then test those in a muscle-up/wall ball workout reminiscent of CGO 15.3. The benchmark LYNNE appears again. After that one we’ll have another chipper because for whatever reason, people like them. Expect skill level to be high, just like the other week. Finally we’ll have CGO 15.5 on Friday (watch the announcement Thursday at 5pm at games.crossfit.com) and VERSUS 7 on Saturday!


ARTICLES:

What Should Stretching Feel Like? Hacking Your Tight Hamstrings – moveSKILL
Screens May Be Terrible For You and Now We Know Why – WIRED
How I Learned To Fall Asleep In Under 1 Minute – Byrdie
CrossFit: The Bastardization of Functional Training – FP Culture
How Much Protein Do You Really Need? – Eric Cressey
– 95 Slide Corner the Next on a Busy Block – CHS Capitol Hill Seattle

PROTECT YOUR NECK! Learn if you have hinge points!

Max Week 3/16 through 3/21

CGO15point3Crew at the conclusion of Pi Day/CGO 15.3 at CrossFit SLU


UPCOMING EVENTS

– CGO 15.4 at FCF: this Saturday 3/21 at 11am (no regular class at that time)
– FESTIVUS GAMES: Saturday 4/18
Seattle Affiliate League: Sundays 4/12, 4/19, 4/26


TRAINING ON TAP

– back squat 1RM
– 100 pullups/30 muscle-ups
– snatch 1RM
– clean 1RM
– deadlift 1RM
– tabata front squats
– 2 minutes max calories AirDyne
– 500m row for time
– DIANE
– CGO 15.4
– FILTHY FIFTY

It’s max week and that means we’re testing some new things and retesting some old things. You may still be sore from last week’s 15.3, but continue the recovery process the best ways you can: resting (and actively resting), eating enough food to fuel the body, and drinking plenty of fluids.

We’ll be testing a lot of lifts so it will be helpful to have all the tools you need handy: lifting shoes, knee sleeves, lifting belt, and athletic tape. If you don’t care for any of that, just make sure to rock flat footwear for stability and support!

WORK HARD, HAVE FUN!


ARTICLES

Ask the Tough Questions – Chris Spealler
Work Harder, Not Heavier – Barbell Shrugged
The 3 Best (and Worst) Cities For CrossFit – Tabata Times
Texas Man, 54, Breaks World Record For Most Pullups in 24 Hours – San Antonio Express News
Someone On a British Airways Plane Took a Sh*t So Bad That It Had to Turn Around and Come Back Again – VICE
Jimmy Graham Trade: How Seahawks Will Use Ex-Saints TE – SI.com
The 100 Laws of Muscle – T-Nation

Tina and I started a podcast this past weekend! Check it out!

Future episodes will definitely contain the things happening and coming up with our gyms too, so keep an eye out.

Max Week 2/16 through 2/21

FCFCFSLU Staff Gathering 15FEB2015Most of the FCFCFSLU Team

Hope you had a wonderful weekend with the beautiful Seattle weather we had. The staff met up for some eats to cap off the weekend and to start off the year right.

It’s MAX WEEK so we plan to test plenty of different lifts. Please plan and prepare accordingly! The CrossFit Games Open is almost upon us and you still have time to register (DO THAT HERE) to join your respective Affiliate Team (Foundation CrossFit / CrossFit SLU). On the fence? We’ve provided plenty of information and motivation below in the article section.


This coming Thursday will also be the High-Cycle Clinic at CrossFit SLU beginning at 5:30pm for two hours. Come and learn techniques that yield faster barbell movement and efficiency.

More information can be found here.
Foundation CrossFit athletes register for the clinic here.
CrossFit SLU athletes can register for the clinic here.


TRAINING ON TAP:

– back squat 1RM
– chest-to-bar HELEN
– heavy snatch
– Outlaw Barbell Efficiency Test
– heavy clean & jerk
– real “GRACE”
– final handstand day. find your max hold freestanding/chest-to-wall/back-to-wall, handstand walk, etc
“CINDY”
CrossFit Total (back squat 1RM, press 1RM, deadlift 1RM)
“LYNNE”
CGO 14.5

It’s MAX WEEK. We’re testing to set precedent for the upcoming CrossFit Games Open season. We will also have percentage-based back squats and presses starting next week, so set those records! If you are here on Monday and Thursday you’ll have to chance to squat twice OR back squat on Monday and then front squat on Tuesday.

Much of the work this week is similar to last week because we wanted you to have some familiarity going into this week. Bring in the confidence that you know how to perform- we just want you to push it and complete it all faster and harder.


ARTICLES:

New Scoring System for CrossFit Games Open: Rx, Scaled, and… and ALJ?!? – Tabata Times (via Kevin D)
How to Succeed In Your First CrossFit Open – Breaking Muscle
Fuel For the Open: 5 Weeks of Free Meal Plans – Stupid Easy Paleo
Preparing For the CrossFit Open – Pure Pharma
How I Go Heavy by Diane Fu – Barbell Shrugged
New Investor Groups Forming to Bring NHL or NBA to Seattle – Seattle Times
10 Books For Aspiring Coaches – Barbell Shrugged

Deload Week 2/9 through 2/14

Baby Shower WOD_0060Mobilizing on medicine balls

We have a Barbell Efficiency and High-Cycling Clinic coming to you a week from this Thursday at CrossFit SLU. Join us from 5:30 to 7:30pm to understand the concept of high-cycling, which can take your scores and times to the next level in your workouts. MORE INFO HERE.

Other upcoming events:

– 2/14 Cupid Undie Run, 12pm
– 2/21 I/C Pull Competition, 9am
– 2/21 Interurban Athletics Grand Opening, 10am
– 2/21 Andrew’s Garage Sale at CFSLU, 12pm
– 2/26 through 3/26 CrossFit Games Open
– 4/18 Festivus Games at CrossFit SLU
– 5/3 Gymnastic Bodies Seminar at Foundation CrossFit



2014oct-SLUfoundations-8
James S

TRAINING ON TAP

– 20-rep back squats (last week!)
– 5 round HELEN
Outlaw Barbell Snatch Efficiency Test
– (same deal with clean & jerks)
– 10 minutes of handstands
– slam ball/power jump/pike press/over-the-box jump/pushups
– 20-rep back squats
– turkish get-ups
– kettlebell clean/walk/press complex
LUKE
CGO 14.4

It’s Deload Week! This doesn’t mean less, it just means the intensity is lowered. This week will see that last two workouts of the 1×20 back squats, and we will retest your 1RM twice next week. I know some of you are still sore from last Friday/Saturday, so get in early to accessorize/mobilize as necessary. We have a bunch of longer workouts this week so be prepared to move, especially on Wednesday, Thursday, and Friday. Most of the movements this week are things that you’ll most likely do during the CrossFit Games Open. Friday is a HERO workout and Saturday we retest a CrossFit Games Open workout from the 4th week of last year’s worldwide competition.


ARTICLES

Develop the Situational Awareness of Jason Bourne – The Art of Manliness
The Future of CrossFit Training – T-Nation
Eschewing the Fat – CrossFit Journal
5 Powerful Exercises to Increase Your Mental Strength – Huffington Post
Om Yun Chol Warm Up Area 2014 World Weightlifting Championships – All Things Gym
CrossFit, the Games, and Greed – Tabata Times
Register for the CrossFit Games Open here – CrossFit Games*
Click here to take the CrossFit Online Judges Course – CrossFit.com*

* Remember: we will credit accounts for all CGO participants who also take the judges course in April.

CFSLU First Friday 2/6

Remember that tomorrow is FIRST FRIDAY and that means we’ll pull out the grill, rain or shine, at CrossFit SLU beginning at 4pm!

Grill Mama Coleena will prepare whatever proteins you bring so that post-workout you’ll have something hot and ready when you call “TIME!”.

BAFF2014

 

AM folks: we’ll have mimosas so you have a more fun Friday workday (;

Bring something to share, otherwise we’ll have a couple of things on hand. See you tomorrow!

Volume Week 2/2 through 2/7

Post SB49

Didn’t get the W in Phoenix, but we’re all still hugely proud of our Seattle Seahawks.

SB49 at FCF


 

TRAINING ON TAP:

– back squat 1×20
– sumo deadlift high-pull/hand-release pushup
– Shankle complex
– isometric holds
– handstand development
– burpees/kettlebell swings/ring rows/situps
– back squat 1×20
– Death By 10m Run
– AMANDA / SEAN
– CGO 14.3


 

ARTICLES:

Some People Think CrossFit Is Nutty and That Makes CrossFit Really Angry – Alternet
Understand Neuroscience With These Neat Animations by Havard University – Sploid
Certification and Licensure: Benefit or Liability – CrossFit Journal
The 2 Minute Workout For Strong and Powerful Glutes – Breaking Muscle
Steps to Toes-To-Bar: Progressions #1-4 – CrossFit Invictus
Marshawn Lynch and Richard Sherman Are Black Heroes – Huffington Post
Cigar Thoughts, Super Bowl XLIX – Fieldgulls

Skills Week 1/26 through 1/31

CompEx 24JAN2015CompEx squad

We have two* upcoming events which we have tailored our training to!

1. The 2015 CrossFit Games Open

The CrossFit season begins with this event and much of each gym’s programming builds up to this moment. Compete with the world at large and see where you stack up! Register for this and complete the online judges course and we’ll take off $20 your April membership dues! I believe there is much knowledge in being able to see, judge, and measure fitness so I’ll gladly compensate you for being a better-educated athlete.

(More on how we’ll perform and celebrate our fitness in a post later this week.)

2. The Fesitvus Games – Seattle

“A competition for the rest of us” is how the Festivus Games describes itself. It is a functional fitness competition for novice and intermediate athletes and they even have a list of over-qualifications. We hosted our first FG in October of last year to great success and had many athletes participate- some even saw the finals and then the podium! We’ll be hosting it again this coming April at CrossFit SLU!

Test your fitness! See more here.


FCFCFSLU-LateSummer2014_0004Ginny C, CFSLU

TRAINING ON TAP:

– back squat 1×20
– kip/deadlift/hang power clean
– snatch complex/run
– handstand development
– push jerk/toes-to-bar
– back squat 1×20
– 30 muscle-ups
– CGO 14.2 (OHS/c2b pullups)
– celebration workout!


ARTICLES:

Paleo Super Bowl Snacks – NomNomPaleo
FCF Athlete Spotlight: January (Part 3) – Aimee P – Foundation CrossFit
CFSLU Athlete Spotlight: January (Part 3) – Steven C – CrossFit SLU
Are You Mind of What You Put ON Your Body? – CrossFit Invictus
– Everybody Poops But Here Are 9 Surprising Facts About Feces You May Not Know – Vox
Creatine For CrossFit? – The Box Mag
Primal Kitchen Mayo – Primal Kitchen
Psychological Strategies For Gaining Weight – Lift Big Eat Big
New CEO Paula Schneider: How I’ll Fix American Apparel – Forbes
Register For the Festivus Games 18APR2015 Hosted by CrossFit SLU – FESTIVUS GAMES

Sign up and register for the 2015 CrossFit Games Open here!

Max Week 1/19 through 1/24

CED2015 - Saturday

We had a bunch of athletes compete in Lynnwood CrossFit’s Annual CRETUS EX DUELLUM this past weekend with both Jeff P and Isaac M taking 2nd place in their respective divisions.

CED2015 - Sunday

Also: SEAHAWKS!


TRAINING ON TAP

– “ABBATE”
– snatch 1RM
– back squat 1RM
– handstands
– press 1RM
– 2k row
– kettlebell clean & jerk sets
– thruster 1RM
– deadlift 1RM
– “ELIZABETH”
– still rings
– CGO 14.1


ARTICLES

Rich Froning’s Comeback Could Have Been Even More Amazing (and more scoring system thoughts) – CFG Analysis
3 Tests to Perfect Your Handstand – Onnit
Seattle Dog’s Rush Hour Ride: On the Bus, By Herself, Weekly – KOMO 4 News
What, Exactly, Does Fremont Brewing Have Up It’s Sleeve? – Washington Beer Blog
Spotify Reveals Ideal Music Fitness Formula – EDM.com
OCT’s Programming In Question Again? Blake Bastian Breaks 3 Vertabrae in Hurdle Event – MetConTalk
CrossFit Fail 2015 (OCT 2015’s Hurdle Event) – FuncFitness on YouTube
… And Fitness For All – CrossFit Games
Mariners Install LED Lights, First MLB Park to Have Them – Lookout Landing
NFL Run & Shootaround: Packers-Seahawks Go Full WTF in NFC Championship Game – Grantland

Max Week 1/19 through 1/24

CED2015 - Saturday

We had a bunch of athletes compete in Lynnwood CrossFit’s Annual CRETUS EX DUELLUM this past weekend with both Jeff P and Isaac M taking 2nd place in their respective divisions.

CED2015 - Sunday

Also: SEAHAWKS!


TRAINING ON TAP

– “ABBATE”
– snatch 1RM
– back squat 1RM
– handstands
– press 1RM
– 2k row
– kettlebell clean & jerk sets
– thruster 1RM
– deadlift 1RM
– “ELIZABETH”
– still rings
– CGO 14.1


ARTICLES

Rich Froning’s Comeback Could Have Been Even More Amazing (and more scoring system thoughts) – CFG Analysis
3 Tests to Perfect Your Handstand – Onnit
Seattle Dog’s Rush Hour Ride: On the Bus, By Herself, Weekly – KOMO 4 News
What, Exactly, Does Fremont Brewing Have Up It’s Sleeve? – Washington Beer Blog
Spotify Reveals Ideal Music Fitness Formula – EDM.com
OCT’s Programming In Question Again? Blake Bastian Breaks 3 Vertabrae in Hurdle Event – MetConTalk
CrossFit Fail 2015 (OCT 2015’s Hurdle Event) – FuncFitness on YouTube
… And Fitness For All – CrossFit Games
Mariners Install LED Lights, First MLB Park to Have Them – Lookout Landing
NFL Run & Shootaround: Packers-Seahawks Go Full WTF in NFC Championship Game – Grantland