Archive For: Training

SKILLS: the Rope Climb

Chris Spealler and Matt Chan demonstrate the most common rope climb techniques:


Kim and Adrian Bozman discuss the Spanish Wrap and slight differences:

Then they demo the Russian Wrap:

Lauren Galassi demonstrates some awesome practical progressions for the Spanish Wrap:

What’s In Your Gym Bag Grayson?


What do you carry your gear in?

I carry everything in a Mission Workshop Rambler backpack or in my Ortlieb panniers. Depends on what bike I ride that day.

What’s inside?
What I carry:

Hook Grip Knee Sleeves, blue:
After 5 knee surgeries, my knees like a warm snug embrace. I originally had a pair of Rehbands. Over time they stretched out and began to bunch up during lifting sessions and WOD’s. They were also way too warm for any kind of metcon work. The Hook Grip sleeves are perfect for everyday CrossFit use. They keep my knees warm, have a fairly snug fit, and do not fall down or bunch up. They also regulate temperature much better than the Rehbands. The best feature is the price, $14 dollars at

Rogue Strength Wraps:
Great addition for any kind of heavy overhead barbell work, especially heavy snatch attempts. The wraps give me just a little bit of extra stability in the catch.

Inov-8 FastLift 370 BOA:
I used the original Reebok OLY Lifters for three years for lifting sessions, kettelbell work, and WOD’s. My snowboard boots use the BOA system, so I had a feeling that the simplicity and adjustability of the system would work well for lifters. I’ve fallen in love with these shoes. The fit, adjustably, and stability of these lifters leave the Reeboks in the dust.

Therapy band:
This is a recent addition to my bag and I think it has earned a permanent spot. I mentioned knee surgeries earlier, my latest one was two months ago and part of my rehab has been to use this band to strengthen my hips and glutes. Everyday I have been doing pull a-parts, clam shells, and monster walks with this band. These exercises have helped tremendously with my squats and I plan continue the work.

Athletic tape:
Is hook-gripping 30 min EMOM barbell sessions tearing up your thumbs? Tape is the solution. I prefer the Travis Mash tapping method: I purchased this at the gym!

Revletics Speed Rope:
I don’t own the rope pictured. After using it, I plan to get one. My RX jump rope feels like a 82 Chevy Nova. This rope feels like a Ferrari. Unfortunately it’s priced like one.

Seconds Pro iOS app:
I use this app for my timing needs. If you need a custom timer, this app can make it for you.

What’s on your wishlist?
The only thing I can think of is Natural Grips for protecting my hand during high volume pull-up sessions and a calf sleeve to protect my shin from rope climbs.

Grayson is an AM athlete at CrossFit SLU.

What’s In YOUR Gym Bag is our take on an athlete’s everyday carry, or small collection of gear/ tools/clothing that are carried on a daily basis to assist your fitness endeavors in the gym at Foundation CrossFit/CrossFit SLU and abroad.

Want to share yours? Email us with a subject line “WIYGB”

What’s In Your Gym Bag Andrew?


What do you carry your stuff in?
Usually my double tap 5.11 Tactical RUSH24 pack, sometimes my Osprey Momentum 34.

What’s in your bag?
I usually always carry my Mechanix gloves, Rehband knee sleeves, Rogue Fitness weightlifting belt, shaker bottle with BSN or SFH protein powder, Nike Romaleo weightlifting shoes, iPad mini, emergency phone charger, Boogie Wipes, Field Notes journal for note keeping/idea storing, voodoo band, Goat tape, athletic tape, cedar block for keeping the bag fresh, an RPM iump rope (thaks Cheryl), and emergency protein.

I also carry an extra Julia in case I need a pick me up or some more encouragement during a workout!

Anything that you are particularly fond of? What is on your wish list?
Boogie Wipes! Sometimes I have to do something straight after working out and if showers are out of the picture these things help in a pinch. They’re made for babies so they’re soft and smell nice, but are surprisingly strong.

Andrew by Mark MalijanAndrew B is the head training of FCFCFSLU

What’s In YOUR Gym Bag is our take on an athlete’s everyday carry, or small collection of gear/ tools/clothing that are carried on a daily basis to assist your fitness endeavors in the gym at Foundation CrossFit/CrossFit SLU and abroad.

Want to share yours? Email us with a subject line “WIYGB”

Deload Week 4/20 to 4/25


This past Saturday we hosted the spring FESTIVUS GAMES 2015 at CrossFit SLU. Over the course of 6 hours we ran 100 athletes through 3 grueling workouts, and a bonus 4th for the finalists.

We couldn’t be more proud of all of our athletes who competed: Jenny L, Olga S, Alp A, MacGregor H, Phil J, Luke B (who placed 2nd in his division), Katie N, Olivia R, Tracy T, Noor H, Julia A, Frieda E, Anastasia M (who placed 3rd in her division), Megan P, Monica T, Cheryl C, Wendy M, Angie P, Danny M, Teddy B, Jason R, Amin S, and Hannah N!

We also couldn’t have done it without the help of our own badass community, all athletes who call FCFCFSLU home and all of our friends. When we asked for help, you answered. We have received so much positive feedback from this weekend’s visitors and that’s all due to your hard work and awesomeness. Thank you so much for making this event run so smoothly.

I know that both facilities have gone through some changes, but bear with us this week!

– deload back squats
– double unders/situps
– muscle-ups
– EMOM snatch, clean, deadlift (last time for a while!)
– more deload back squats
– burpee-run chipper
– Strict LYNNE
– Team Workout

It’s a weird Deload Week because both facilities are going through some change, so equipment and workspace will be different from what you’re used to- but that’s a good thing because being a CrossFitter prepares you for the known and unknown variables of life!

We’re deloading the back squats this week (but giving them to your twice), which means you’ll have a chance to max out and retest your 1RM soon enough! You’ll have another chance on Wednesday for everyone’s new favorite EMOM snatch/clean/deadlift workout, as well as a strict LYNNE. Saturday will be the usual team workout- this one should also be pretty spicy!

We’ll also be hitting the classic benchmarks one more time and would love for you to REPLY TO OUR COMMENT SECTIONS with your results as I’m compiling the data to create an FCFCFSLU Athletic Levels chart that we can utilize in the future for goal-setting, etc.


Action Figure by Bombsheller – Bombsheller
– 7 Reasons to Squat Ass-to-Grass – Box Life Magazine
16 Things CHS Heard at the Capitol Hill ‘Gentrification Conversation’ – Capitol Hill Seattle blog
This 1960s High School Gym Class Would Ruin You – Mental Floss
Why Chefs Resort to Secret Tactics to Cook Some of Their Best Food – Grub Street
Adductor Smash & Papaya Rash – MobilityWOD
Evolution of the CrossFit Shoe – Nano 5.0 – MetCon Action
Why I Quit the Daily Show – The Guardian

SLU Athlete Spotlight: Rica R. (2/3)

  • What class time do you usually go to? 630 or bust. Unless it’s a Wednesday, then I’ll shoot for 530 to make the 630 mobility class.
  • If you could only do one movement for exercise for the rest of your life, what would you choose? Squats on Squats on Squats
  • Do you have a favorite benchmark WOD? ANNIE! I loveeeeee me some cardio (right, Zeb? J) and it’s literally one of the few WODs you can do ANYWHERE.


  • What’s your most recent PR? Bodyweight back squat :) I think I’ll be PR’ing that again sometime soon cause the 5-3-1 cycle we’ve been on is killer.
  • What are you goals for the next 3 months? Well I finally want to join the pull up club! A bodyweight clean would be sweet. So close! 16kg American KBS as a working weight.
  • What encouragement or advice would you give to new people coming in? Form over everything and MOST DEFINITELY take the time to mobilize after class! It’s SO worth it.

FCF Athlete Spotlight: Bryan D. (1+2/3)


  • Are you from Seattle? If not, where are you originally from? No, from a suburb of Detroit
  • When is your birthday? May
  • What do you do for work? Doctor
  • What do you like to do for fun? Leisure, reading, neighborhood strolls, working in my p-patch garden, sleeping/napping, travel!
  • What made you decide to give CrossFit a try? How long have you been with us? Since February 2011 after a former FCF athlete/patient recommended I try it!
  • What is the best thing about CrossFit? Bro Free Zone


  • What class time do you usually go to? Mornings at 11 or noon 
  • If you could only do one movement for exercise for the rest of your life, what would you choose? Backsquat
  • Do you have a favorite benchmark WOD? “Nancy”
  • What’s your most recent PR? 90kg clean
  • What are you goals for the next 3 months? Strengthen my side butt muscles!
  • What encouragement or advice would you give to new people coming in? “Get it!”

Saluting a Hero: Murph

One of the most infamous, yet beloved workouts in the CrossFit arsenal is Murph. It is named for Navy SEAL Lieutenant Michael Patrick Murphy of Patchogue, N.Y. Lieutenant Murphy called this workout “Body of Armor” and completed it while wearing a 25-pound flank jacket. To this day the SEALS continue to teach cadets the grueling workout he invented.

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Lieutenant Murphy lost his life at age 29 during a capture or kill mission in June 2005 targeting a Taliban leader hiding in the hills of the Kunar Province in Afghanistan. In an effort to call for backup, he abandoned cover behind enemy lines and was gunned down. On Independence Day his body was recovered and he was posthumously honored with 14 service medals, including the Congressional Medal of Honor. He was only the fourth Navy recipient of this prestigious award since the Vietnam war, and the first member of the armed forces to receive this honor for service in Afghanistan.

ABOVE: President George W. Bush presents the Medal of Honor to Dan and Maureen Murphy, parents of Lt. Michael P. Murphy in 2007. White House photo by Joyce N. Boghosian.

What’s In Your Gym Bag, Isaac?


What do you carry your stuff in?

A drawstring bag (Vanderbilt Division of Student Life)

What’s in your bag?

Under armor wrist sweatbands, White Nike Romaleos 2 with a pink lace swap, Timex Ironman “Shock”, Rogue S-1 Short Handle jump rope, knee sleeves, Lilly’s purple ball (for playing fetch, not rolling out), band-aids, a Ped-Egg (you have to take care of your hands!), athletic tape, a normal blender bottle (strawberry protein, creatine), a small blender bottle (pre-workout) and a sweet potato (post-workout).

Anything that you are particularly fond of?

My sweet potato! Duh.

What is on your wish list?

I would love to have a heart rate monitor!


Thanks Isaac (FCF)!

What’s In YOUR Gym Bag is our take on an athlete’s everyday carry, or small collection of gear/tools/clothing that are carried on a daily basis to assist your fitness endeavors in the gym at Foundation CrossFit/CrossFit SLU and abroad.

Want to share yours? Email us with a subject line “WIYGB”