tag:blogger.com,1999:blog-61526986921468662712024-03-12T17:33:47.586-07:00Foundation Athletics - South Lake Union, SeattleA strength & conditioning gym: We share and show our training methodology, our nutrition, and what we wear and use.ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.comBlogger74125tag:blogger.com,1999:blog-6152698692146866271.post-45984595214095879942012-06-25T21:59:00.000-07:002012-07-30T12:11:08.683-07:00New Schedule for June/July 2012<div class="separator" style="clear: both; text-align: left;">
The new Foundations graduates will slowly join you guys in the normal CrossFit classes. Checkout the new schedule and let us know if you'd like to see anything else.
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_qKNh7AQ0tBtHXuZ6fgHziDwSeQvChYBQR4e59q5nDI2c0jV2RgRIXljG8uqS4QWWzZXfXlHXtOFaKUSEM7d3qliKJOstr9ktfZNhZ9zjxQ0O65q6Ju2xR7Y3NXZefwlfp4bNp4EoY2M/s1600/SLUschedule25jun2012.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_qKNh7AQ0tBtHXuZ6fgHziDwSeQvChYBQR4e59q5nDI2c0jV2RgRIXljG8uqS4QWWzZXfXlHXtOFaKUSEM7d3qliKJOstr9ktfZNhZ9zjxQ0O65q6Ju2xR7Y3NXZefwlfp4bNp4EoY2M/s320/SLUschedule25jun2012.png" width="320" /></a></div>
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<b><span style="font-size: large;">By the way, <a href="http://crossfitslu.com/" target="_blank">the CrossFit SLU website is live</a>.</span></b><br />
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Many improvements needed, but it's official now. Can't wait for all the South Lake Union Training jokes...<br />
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Enjoy!<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com2tag:blogger.com,1999:blog-6152698692146866271.post-4963591863295215422012-06-20T22:42:00.002-07:002012-06-26T01:18:44.524-07:00The End is Near<div class="separator" style="clear: both; text-align: left;">
Dear Foundations Athletes,</div>
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The time is coming to decide if you'd like to continue your fitness journey with us. We hope that you've learned a lot about your body, as well as questioning old "standards" of what happens in exercise.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVGMhFZxYz9ipBWp7iIAvsXkLxhJDQ0cSGt6pSeLpVR3BOvcfGmrl3HN6EjKfOLZH9_cI7WJ_RasvO3bdgEwo1XkTMljDihuhfCyYXpz9Ca2QCVSjhqJVyOu8lnFxf46oWbraza5t5970/s1600/IMG_2328.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVGMhFZxYz9ipBWp7iIAvsXkLxhJDQ0cSGt6pSeLpVR3BOvcfGmrl3HN6EjKfOLZH9_cI7WJ_RasvO3bdgEwo1XkTMljDihuhfCyYXpz9Ca2QCVSjhqJVyOu8lnFxf46oWbraza5t5970/s400/IMG_2328.JPG" width="400" /></a></div>
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When it comes to your work/rest ratio, CrossFit eventually prescribes a routine of 3 days on, 1 day off. This will obviously be different depending on your goals and your level of fitness. We find that those who workout a minimum of 3x/week (being active both in and out of the gym) find the best and most consistent progress.</div>
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We offer three monthly membership tiers, depending on your goals:</div>
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<li><b>2x/week</b>: for those who are training for a specialized sport or activity, and are using CrossFit as a means to better your Strength & Conditioning, while getting in sport-specific training elsewhere.</li>
<li><b>3x/week</b>: for the types who use CrossFit as their main activity to stay healthy and energetic. This frequency is a good place to start.</li>
<li><b>Unlimited</b>: for the people serious about their well-being. This is for those who want to make a permanent habit of positive change in their lives.</li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMrlNAUK0dmrcYDp68wdd-S2hYMY9Kiu66Ohr0LrtfC_E-l8MgB4fZQYbBRujq3SgSJASfLDbfJlDaSckVYJCIyvFkdIzs-5EkwI7-FzkJOktkQ3U0ZmnXdws52ARnABCvVGVQOMmip9c/s1600/IMG_2327.JPG" imageanchor="1" style="background-color: white; margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMrlNAUK0dmrcYDp68wdd-S2hYMY9Kiu66Ohr0LrtfC_E-l8MgB4fZQYbBRujq3SgSJASfLDbfJlDaSckVYJCIyvFkdIzs-5EkwI7-FzkJOktkQ3U0ZmnXdws52ARnABCvVGVQOMmip9c/s400/IMG_2327.JPG" width="400" /></span></a></div>
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With GRADUATION this coming Saturday we'd like everyone to come in with questions regarding your time with us. If you have any questions, now is the time to ask.</div>
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For those who missed some classes: we will speak with you privately and discuss how to make-up the skills and workouts you have missed!</div>
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Your Graduating workout will end at exactly 1pm. We also like to take this time to invite you to our Nutrition Challenge Wrap-Up, happening as we finish out our certificate ceremony. Expect some food and drink, as well as a chance to catch up with other experienced CrossFitters.</div>
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We sincerely hope that you had a positive experience with us and that you've learned a bunch. Remember that most of the things we've learned aren't expected to be perfected, especially only after playing with it in such a short time. We continue dialing skills and techniques in, and learning the finer details in class over time. Experience needs to grow alongside knowledge!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmvf8Ihlmi32pC4fbOFOaotHPW_8FlynPu1lZNqd8Zd6TQlu5l_Na2PnX-JY4APAbhva9otvhHKC9_Nwca3EAeEdDsSSXGDuhtNgeeGAl8-8FE3PTk4A27__RryRHvO0Iy5g8p7YU6vmg/s1600/IMG_2329.JPG" imageanchor="1" style="background-color: black; margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmvf8Ihlmi32pC4fbOFOaotHPW_8FlynPu1lZNqd8Zd6TQlu5l_Na2PnX-JY4APAbhva9otvhHKC9_Nwca3EAeEdDsSSXGDuhtNgeeGAl8-8FE3PTk4A27__RryRHvO0Iy5g8p7YU6vmg/s400/IMG_2329.JPG" width="400" /></a></div>
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<span style="background-color: black;">We'll see you Saturday!</span></div>
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</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-88944719147488802452012-06-15T13:29:00.002-07:002012-06-17T22:50:53.681-07:00KB Yelling + Mobs for the weekend!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlUhvVqgh_0IcqGRaXcm-URrHEUQJcigPPshhETb_1XAWh78xFgpnw9AcU0BZcSSpzZVSRmpvMVa6KL3UhmxqwQ_9zeBWkEIU3OUBHrvuEvzUoTnzQMYM_OTcOZcsAJvXCBSm_XRFfjkY/s1600/IMG_2027.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlUhvVqgh_0IcqGRaXcm-URrHEUQJcigPPshhETb_1XAWh78xFgpnw9AcU0BZcSSpzZVSRmpvMVa6KL3UhmxqwQ_9zeBWkEIU3OUBHrvuEvzUoTnzQMYM_OTcOZcsAJvXCBSm_XRFfjkY/s400/IMG_2027.JPG" width="400" /></a></div>
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This week has been pretty tough on the hips, shoulders, and back. Here are some awesome mobility pieces from Kelly Starrett, <a href="http://en.wikipedia.org/wiki/Doctor_of_Physical_Therapy" target="_blank">DPT</a>, owner of <a href="http://sanfranciscocrossfit.com/" target="_blank">San Francisco CrossFit</a> and <a href="http://mobilitywod.com/" target="_blank">MobilityWOD</a>.<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-643123490966128292012-06-12T22:32:00.003-07:002012-06-12T22:32:42.763-07:00Heavy Deads<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8gMWL7GZyGYwSObXbFhMbqvf8V5uRzuz_1j5NDjGDtCVYDR_2fucHa38_BRghsgpL3f013bg1zyDihQIifvdibhFkXk1-DSbzmAb8YGdhTSuKeOUEs-EV8QcpNvxGB9SZlwCHlYg3cPE/s1600/IMG_2098.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8gMWL7GZyGYwSObXbFhMbqvf8V5uRzuz_1j5NDjGDtCVYDR_2fucHa38_BRghsgpL3f013bg1zyDihQIifvdibhFkXk1-DSbzmAb8YGdhTSuKeOUEs-EV8QcpNvxGB9SZlwCHlYg3cPE/s400/IMG_2098.JPG" width="400" /></a></div>
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Jason B. pulling 160kg for 5 repetitions.</div>
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-48198200064085329642012-06-07T22:03:00.001-07:002012-06-07T22:09:28.385-07:00CrossFit For Hope<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT6f6Wbwk5ziZZtnhmnqKlvDn2sXZa1uRnchCp34zQJuS6uBtmnSF9JGwwTMLEECH6BELEfUJSmyF6LgHDxxISFK30a0mQzW5A-k4Rm_M7GC1B1kzLB19Dao-xpdV85TaavwLCTZtnwzk/s1600/hope-flyer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT6f6Wbwk5ziZZtnhmnqKlvDn2sXZa1uRnchCp34zQJuS6uBtmnSF9JGwwTMLEECH6BELEfUJSmyF6LgHDxxISFK30a0mQzW5A-k4Rm_M7GC1B1kzLB19Dao-xpdV85TaavwLCTZtnwzk/s400/hope-flyer.jpg" width="313" /></a></div>
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This is Saturday's special workout. <a href="http://www.foundationcrossfit.com/2012/06/crossfit-for-hope.html" target="_blank">Details about the affiliate-wide event can be found here</a>.<br />
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WOD</div>
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"HOPE"</div>
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3 rounds, for max total reps. 1-minute stations of:</div>
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<li>burpees</li>
<li>power snatch, 35/25kg</li>
<li>box jump, 24/20"</li>
<li>thruster, 35/25kg</li>
<li>chest-to-bar pullups</li>
<li>(rest)</li>
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The clock does not reset or stop between exercises. On the call of "Rotate!", the athletes must move to next station immediately for a good score. One point is given for each rep.<br />
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<a href="http://www.crossfit.com/mt-archive2/008407.html" target="_blank">Compare here</a>. Post score to whiteboard.</div>
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-37963540580568485992012-06-07T21:05:00.002-07:002012-06-07T21:13:14.006-07:00GKM Pre-sale!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivSD9rahdlu3QJjW5XAH1a0BW6Hz5rXcytJX79UPnE0TG_d0v_3dD2xRtMyr-GCxRgTvVczL3YoJf5xwyRJt-R141cUNYHwdFwEjb5QO5psJFYqS8twQbOFnIEGJnh3Az4eyFlr5-uVdg/s1600/IMG_1961.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivSD9rahdlu3QJjW5XAH1a0BW6Hz5rXcytJX79UPnE0TG_d0v_3dD2xRtMyr-GCxRgTvVczL3YoJf5xwyRJt-R141cUNYHwdFwEjb5QO5psJFYqS8twQbOFnIEGJnh3Az4eyFlr5-uVdg/s400/IMG_1961.JPG" width="400" /></a></div>
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<b>Guardian Krav Maga</b> is proud to announce it's launch as a members-only school starting this July 5th, including a full class schedule and exclusive pre-sale rates! Once Guardian Krav Maga becomes members-only Saturday classes will no longer be open to drop-ins.<br />
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<b>Class Times</b> (1 hour)
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<li>Wednesday, Thursday, Friday: <i>6pm</i> and <i>7pm</i></li>
<li>Saturday: <i>12pm</i></li>
</ul>
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<b>Rates</b> (Cash, Check, Visa, MC, Discover accepted. Auto-draft for monthly memberships is required)<br />
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<ul>
<li>Monthly Unlimited Access (with signing of a one-time 3 Month Commitment):
<u>$135</u>/month</li>
<li>Monthly Unlimited Access (with signing of a 1 Year Commitment):
Receive 1 month FREE, reducing your membership to <u>$123</u>/month.</li>
<li>1 Year Unlimited Access PAID IN FULL:
Receive 2 months FREE for a one-time payment of <u>$1,350</u>.</li>
</ul>
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<b>Pre-Sale is on now from JUNE 7th to JUNE 30th ONLY!</b><br />
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<li>Pay for your first 3 months to lock in the pre-sale rate of $100/month. Pre-pay for as many additional months as you like, with your discounted pre-sale rate.</li>
<li>Pay for your first 3 months with signing of a 1 Year Commitment to receive 1 month FREE, reducing your membership to $91/month.</li>
<li>Pay for a 1 Year Unlimited Access PAID IN FULL at the pre-sale price, and still get 2 free months, reducing your membership to only $83.33/month.</li>
</ul>
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Until the website is up for online registration, which will hopefully be soon, pre-sale registration will take place after class on Saturdays or by appointment.
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If you have questions please feel free to contact me: adam@foundationcrossfit.com. Hope to see you this Saturday at Noon!
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<b>- Adam Wenzel</b><br />
<b>Guardian Krav Maga
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ps
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For you ladies looking for a good one of these, I think this will be a good one. A little less <i>prominent</i> than some, here's a female groin protector: <a href="http://store.titleboxing.com/fgpp.html">http://store.titleboxing.com/fgpp.html</a><br />
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Dudes- hands down, get one of these (serendipitously named): <a href="http://www.jacoclothing.com/mens/mens-equipment/mens-protective-gear.html">http://www.jacoclothing.com/mens/mens-equipment/mens-protective-gear.html</a><br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-23497208294602244682012-06-06T19:43:00.002-07:002012-06-06T19:43:36.016-07:00Schedule Redo!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzG5RRr0LEqThC_Pai-CvtloVfcr3pHafjDOWM2oNY908FEcgLv8mvjgvh4PvCRwJoI0CWrzhJEVqiD5Y1kIxfCwthjn4f5Ei1oscSmgdo7LjjH7v7hZah7sIYuVjccaHi-pCWaZXV-IU/s1600/Screen+Shot+2012-06-04+at+4.57.14+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="293" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzG5RRr0LEqThC_Pai-CvtloVfcr3pHafjDOWM2oNY908FEcgLv8mvjgvh4PvCRwJoI0CWrzhJEVqiD5Y1kIxfCwthjn4f5Ei1oscSmgdo7LjjH7v7hZah7sIYuVjccaHi-pCWaZXV-IU/s400/Screen+Shot+2012-06-04+at+4.57.14+PM.png" width="400" /></a></div>
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Here's the newest version of the schedule. We removed the 4pm class on Tues/Thurs in favor of an 8:30am class instead.<br />
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Remember we listen to feedback! Got any?<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-33517899956628853152012-06-02T21:44:00.000-07:002012-06-06T21:47:05.326-07:00Teamwork<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQJ1cQZIKYK0aAjTMTbDu31agGSapCmg94AZnXBMY6Oqs1aqnEBrUvBLcPzyRT1jFTxEwc7kqY2Qp_x5uFMx9ayqZHrbh5FgPygZ8GUPeGcixMG9PE8rawRORJQoH1rG0tJxkDX5u4LqE/s1600/IMG_1945.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQJ1cQZIKYK0aAjTMTbDu31agGSapCmg94AZnXBMY6Oqs1aqnEBrUvBLcPzyRT1jFTxEwc7kqY2Qp_x5uFMx9ayqZHrbh5FgPygZ8GUPeGcixMG9PE8rawRORJQoH1rG0tJxkDX5u4LqE/s400/IMG_1945.JPG" width="400" /></a></div>
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June Foundations</div>
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Workouts can be more engaging when on a team. Codependence and accountability push us to better adaptations.<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-28934144490228250792012-05-27T22:21:00.001-07:002012-05-27T22:42:33.683-07:00The Newest ScheduleOur new schedule starts Tuesday. Please note the shifts in classes We will run a limited schedule for tomorrow (Memorial Day):<br />
<br />
Monday 5/28<br />
<ul>
<li>7:30am</li>
<li>12pm</li>
<li>5pm</li>
<li>7pm</li>
</ul>
<div>
The WOD will be "MURPH".</div>
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Tuesday 5/29 and on:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcSiga_W4B1Pm-RwNdABS8lo0ENjXQ5-b2L_U1yUGmODRlBQxPLTzaQphLkdV7vTPXSjKxAjqc5EgB7CQCPM2R_Uq-TobfmQxW_yr3Y9Zs9iUYPGfQ9BrF3cxw2tzD8I3yDnPxfS9EFOQ/s1600/Screen+Shot+2012-05-23+at+11.54.40+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcSiga_W4B1Pm-RwNdABS8lo0ENjXQ5-b2L_U1yUGmODRlBQxPLTzaQphLkdV7vTPXSjKxAjqc5EgB7CQCPM2R_Uq-TobfmQxW_yr3Y9Zs9iUYPGfQ9BrF3cxw2tzD8I3yDnPxfS9EFOQ/s400/Screen+Shot+2012-05-23+at+11.54.40+AM.png" width="400" /></a></div>
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-23017111048494327882012-05-21T20:40:00.002-07:002012-05-21T20:40:26.958-07:00Eat Better to Live Better Nutrition Challenge<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8OIaC5w4KzBfwbDL3_KdSZK0HlL6_DmEGQHWh6T_O13hiyjNre3lbiJ6anwpy9Q-_ZadP_uQ4KSVD067-ypZqoC6jZJZ8KwdhyJlGHpdMy357spwrxssJ7WwRIeUSx45XRyzRsvKQqZU/s1600/ab_csa.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8OIaC5w4KzBfwbDL3_KdSZK0HlL6_DmEGQHWh6T_O13hiyjNre3lbiJ6anwpy9Q-_ZadP_uQ4KSVD067-ypZqoC6jZJZ8KwdhyJlGHpdMy357spwrxssJ7WwRIeUSx45XRyzRsvKQqZU/s400/ab_csa.JPG" width="400" /></a></div>
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Big thanks to everyone who showed up to the Informational Kickoff Party on Saturday! If anybody is interested but couldn't make it, the following post provides the info you need to start the challenge. Hope you all have been mentally preparing (and food prepping)!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieUgQHWIfCKlrPlUSRf7enub1KDD09HphtV2E7FccqDsdQCX3FHhKroCWL4KW57-i9G1W7D8SrFjPShvnOPUnU4rEIdLXfd0ndXP_yWDXlKVXhTPzWaQeP1evL8srXOcihg99OqiWLyLA/s1600/paleo_bellpep_cherrytom_sausage.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieUgQHWIfCKlrPlUSRf7enub1KDD09HphtV2E7FccqDsdQCX3FHhKroCWL4KW57-i9G1W7D8SrFjPShvnOPUnU4rEIdLXfd0ndXP_yWDXlKVXhTPzWaQeP1evL8srXOcihg99OqiWLyLA/s400/paleo_bellpep_cherrytom_sausage.JPG" width="400" /></a></div>
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BCS</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxQ0tSzyx_Gf3OiJ5fpm0z2E-vjgyxwautvaM8Qx3MAR1kaTTdg2mbjNxq_ebqhDjgFXovKUtAWOoSomz5KTAjNd6euM16N-9DKYlB62X3CLUuwk0-UH1gp9v5Lu0SRd-rVg9_LQjuJ4M/s1600/crockpotprimalaya.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxQ0tSzyx_Gf3OiJ5fpm0z2E-vjgyxwautvaM8Qx3MAR1kaTTdg2mbjNxq_ebqhDjgFXovKUtAWOoSomz5KTAjNd6euM16N-9DKYlB62X3CLUuwk0-UH1gp9v5Lu0SRd-rVg9_LQjuJ4M/s400/crockpotprimalaya.JPG" width="400" /></a></div>
<div style="text-align: center;">
Primalaya</div>
<br />
The five week challenge starts today Monday, 5/21. What are our guidelines? They're pretty simple- we want you to focus on eating real food: <b>meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.</b> For the newer athletes, we will start off easy and remove certain types of foods weekly and for the experienced athletes, we will be challenging you to be as a strict as possible.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimeBfjPNvBq9oiNnu_4csJuiAXqBYyxi9_j1nnkEMVIT9YmjLOP7JTP1y7Ykex-0kip6i2g779SIknn7LZgKI6Pb2W4YJJ_3NghUq46FkRJL-SChjCfO1V2nAofaesNo13TBVC7rGobaY/s1600/BisonKale.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimeBfjPNvBq9oiNnu_4csJuiAXqBYyxi9_j1nnkEMVIT9YmjLOP7JTP1y7Ykex-0kip6i2g779SIknn7LZgKI6Pb2W4YJJ_3NghUq46FkRJL-SChjCfO1V2nAofaesNo13TBVC7rGobaY/s400/BisonKale.jpg" width="400" /></a></div>
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<br />
To register follow this link: <a href="http://eatbetter.foundationcrossfit.com/register/">http://eatbetter.foundationcrossfit.com/register/</a><br />
<br />
We will send you your username and password to access the site. The $35 registration feel will account towards your special edition t-shirt and also weekly prizes through out the challenge. <b>We are requiring you to journal your food for the first two weeks</b>. To keep you engaged we will also have mini-challenges each week with up to five winners, and at the end reward a <i>Spirit of the Challenge</i> award!<br />
<br />
We would like you to submit a "before" photo as well. Please send them to <a href="mailto:challenge@foundationcrossfit.com">challenge@foundationcrossfit.com</a> with a front, side, and back view. Gentlemen, shorts only. Ladies, sports bra top and shorts. <u>These will be kept private</u>. Please send them by Wednesday night 5/23.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRyC1hAd75_XmnPKJEsDmAkYTRzYNWlGr0bsINM-AmEOQx4F8rqyoCVvyALaTAYRCt7MQADuMMGNhfwRwVEUwfzfD9wkcqPtOMuBNVT4cRN8q1Ny2cxVKgxhsgvKNw5vNHslLA3ZH4AM/s1600/jeffp_forks_fish.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRyC1hAd75_XmnPKJEsDmAkYTRzYNWlGr0bsINM-AmEOQx4F8rqyoCVvyALaTAYRCt7MQADuMMGNhfwRwVEUwfzfD9wkcqPtOMuBNVT4cRN8q1Ny2cxVKgxhsgvKNw5vNHslLA3ZH4AM/s400/jeffp_forks_fish.JPG" width="400" /></a></div>
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<div style="text-align: center;">
Freshly caught!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4L1VZZGLqYKTk386WQiTLqH74Okjh31z86kleJqokLjdxpxvVewF_V0wZsVVGvBW8aE4O7329FrICSD8F555C6FG3DeUqSHvC6trqe0xv71VfuPGqeWJtngVXzcwNhlUq51sVwOkjaSY/s1600/IMG_0722.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4L1VZZGLqYKTk386WQiTLqH74Okjh31z86kleJqokLjdxpxvVewF_V0wZsVVGvBW8aE4O7329FrICSD8F555C6FG3DeUqSHvC6trqe0xv71VfuPGqeWJtngVXzcwNhlUq51sVwOkjaSY/s400/IMG_0722.JPG" width="400" /></a></div>
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<div style="text-align: center;">
Then freshly cooked!</div>
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Any other questions or concerns, <a href="mailto:challenge@foundationcrossfit.com">please do not hesitate to contact us</a>.<br />
<br />
Thank you and we look forward to going on this journey with you!<br />
<br />
<div style="text-align: center;">
<a href="http://eatbetter.foundationcrossfit.com/"><span style="font-size: large;">http://eatbetter.foundationcrossfit.com/</span></a></div>
<br />
<b>The Nutrition Challenge Team</b><br />
Foundation Athletics | Foundation CrossFit<br />
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<div style="text-align: center;">
----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-78468305208474697572012-05-15T22:50:00.003-07:002012-05-15T22:51:04.132-07:00A delayed congrats<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWTpjM2rHK9xgKHbfgSstSPUKWqMS2-mPM8tDwJylR6Wm7lDEuNQ7DZzVjOry_LgQdulTMDNxKyqv4JZsw1XLjHJwvUyMBxE8e6sLSqtAktQ_HGQ8ArU2f4oitBR6iUHtW4tnL7kDF84Q/s1600/05may12-002.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWTpjM2rHK9xgKHbfgSstSPUKWqMS2-mPM8tDwJylR6Wm7lDEuNQ7DZzVjOry_LgQdulTMDNxKyqv4JZsw1XLjHJwvUyMBxE8e6sLSqtAktQ_HGQ8ArU2f4oitBR6iUHtW4tnL7kDF84Q/s400/05may12-002.jpg" width="400" /></a></div>
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The last graduating class of Foundations!<br />
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<div>
Who's up next?</div>
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com2tag:blogger.com,1999:blog-6152698692146866271.post-37834934879269496632012-05-14T08:50:00.000-07:002012-05-14T08:50:39.239-07:00Ready for Running?Anyone ready for a weekly running club?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx0A8yxYFkFJlNCDMV6Wt_KO1YMpmSRyNph0aYTGrFT_rsXzwbi-XoWjF71TEa_v02sEweqRQFEcoDKz_BpIzthDkPVLsqxGt0h_kYYk1jBp4nwvRgsAQezvbNOwVnWAl1cWKXgaItYMA/s1600/barry_runinrain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx0A8yxYFkFJlNCDMV6Wt_KO1YMpmSRyNph0aYTGrFT_rsXzwbi-XoWjF71TEa_v02sEweqRQFEcoDKz_BpIzthDkPVLsqxGt0h_kYYk1jBp4nwvRgsAQezvbNOwVnWAl1cWKXgaItYMA/s400/barry_runinrain.jpg" width="400" /></a></div>
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What day(s) would work best for you? How does Wednesday or Thursday sound?<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com1tag:blogger.com,1999:blog-6152698692146866271.post-19848514181555688902012-05-08T22:10:00.002-07:002012-05-10T21:34:53.917-07:00Guardian Krav Maga<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2sIT_VPOuuNArEkDrPFQga0m5QrgNkOlMTRTLR6_op9yZzbt_qynNrnwhspOxwj8ny_vkT0ZljngfL-bCVn0mWq-ESnFbCklx0D2_WTN2reuc83kGrh5fxccDbxTPvLvApO7V1hM5wkw/s1600/AW+KRAV-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="145" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2sIT_VPOuuNArEkDrPFQga0m5QrgNkOlMTRTLR6_op9yZzbt_qynNrnwhspOxwj8ny_vkT0ZljngfL-bCVn0mWq-ESnFbCklx0D2_WTN2reuc83kGrh5fxccDbxTPvLvApO7V1hM5wkw/s400/AW+KRAV-1.jpg" width="400" /></a></div>
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Guardian Krav Maga debuts this Saturday at 12:00pm at Foundation Athletics. Pay per class!<br />
<ul>
<li><a href="http://www.foundationcrossfit.com/2012/05/fcf-presents-guardian-krav-maga.html" target="_blank">more info here</a></li>
</ul>
<div>
There will be NO 12pm Strength & Conditioning class so that we may make room for this event.<br />
<br />
*** Please not that these is NO parking in the alley. There is a pay lot ($2 all day on weekends, and plenty of street parking on the surrounding block).</div>
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-46659908786392499442012-05-07T08:58:00.002-07:002012-05-07T08:58:24.333-07:00New ScheduleAnother FOUNDATIONS group has graduated, meaning you'll have some new faces to get to know!<br />
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That also means more classes until the next On-Ramp begins!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGPFB_ClQmX9kWFLBFcf8uOiXn82WjLZLKJ3CECbHh06NPgcguam5VBO-3x2II7hKRP1mSCF5k8MhZKT14lL0fsmtFfv6Xilr8egQhNcLYcvy9WRdHUgwg2JgTgPv-oXVGdB6dwl3T_Cc/s1600/2012may.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGPFB_ClQmX9kWFLBFcf8uOiXn82WjLZLKJ3CECbHh06NPgcguam5VBO-3x2II7hKRP1mSCF5k8MhZKT14lL0fsmtFfv6Xilr8egQhNcLYcvy9WRdHUgwg2JgTgPv-oXVGdB6dwl3T_Cc/s400/2012may.png" width="400" /></a></div>
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RSVP by way of ZenPlanner!<br />
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<div style="text-align: center;">
----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-71209329134035349102012-04-30T22:05:00.005-07:002012-04-30T22:05:41.161-07:00Ball Slams<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmPuOmMLVG-Ai5UnTkQQOu1CJVVSe03T_KdfL7ZLLkIrVNMVXOaAjlRnkkSWEvSe_WaA1AauCYX164Nlrvy8N-8V-GLijJ7au3dJEeF266fiOMB0bqcBXOVBi6GoIvJIGYuIlTIzAXcCo/s1600/20mar12-022.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmPuOmMLVG-Ai5UnTkQQOu1CJVVSe03T_KdfL7ZLLkIrVNMVXOaAjlRnkkSWEvSe_WaA1AauCYX164Nlrvy8N-8V-GLijJ7au3dJEeF266fiOMB0bqcBXOVBi6GoIvJIGYuIlTIzAXcCo/s400/20mar12-022.jpg" width="400" /></a></div>
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Ben</div>
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Keeping your hands down near the ground when you slam ball makes it easier to catch (and therefore finish the rep), while allowing you to repeat the motion again.</div>
<br />ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-10184364196686677932012-04-26T10:57:00.003-07:002012-04-27T12:44:14.586-07:00Your New RSVP System<span style="font-size: large;"><b>RSVP or Burpees!</b></span><br />
<br />
Our new RSVP system for Foundation Athletics is now up and running for all our current athletes!<br />
<br />
<div style="text-align: center;">
<b><span class="Apple-style-span" style="font-size: x-large;">>> <a href="http://rsvp.foundationslu.com/">http://rsvp.foundationSLU.com/</a> <<</span></b></div>
<ul>
<li>Click on the link above.</li>
<li>Choose the class(es) you plan to attend.</li>
<li>Log-in if you already have a ZenPlanner account.</li>
<li>If you don't have a ZenPlanner account yet, choose your membership level (we'll take care of your account billing info until further notice), which will then allow you to sign-up for a membership.</li>
<li>Your email and password will be generated and TADA! You are now RSVP'ed!</li>
<li>You will use this email and password every time you RSVP.</li>
</ul>
We are currently in transition between two systems. We have a separate system (MBO) for billing until we can switch it over. So you will have to create a new account/password for ZenPlanner. If you have any questions about the RSVP process, please email <a href="mailto:info@foundationSLU.com">info@foundationSLU.com</a> or see a trainer.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdRpu5HUFHKxDNlMbBQtqu5S7ySk4Xs9le1bJq_vyPEc25p5QkOX0Ybr2vjN4wfwfITpjX35HC2rz2lpWUPG3h_6Knv265Ro_xIbo5nw_bm97PvtrMl0brRU0xBKllnKQpWn9BVWD_cr8/s1600/Screen+Shot+2012-04-26+at+10.55.01+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdRpu5HUFHKxDNlMbBQtqu5S7ySk4Xs9le1bJq_vyPEc25p5QkOX0Ybr2vjN4wfwfITpjX35HC2rz2lpWUPG3h_6Knv265Ro_xIbo5nw_bm97PvtrMl0brRU0xBKllnKQpWn9BVWD_cr8/s400/Screen+Shot+2012-04-26+at+10.55.01+AM.png" width="382" /></a></div>
<div style="text-align: center;">
what the page looks like</div>
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*Note: If you are not yet a Foundation Athletics member, please email us at <a href="mailto:info@foundationSLU.com">info@foundationSLU.com</a> to schedule your FREE orientation session!<br />
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And as always, non-RSVPers result in... wait for it... BURPEES!FCFhttp://www.blogger.com/profile/13968530146162883091noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-34575876353812403412012-04-25T12:20:00.002-07:002012-04-25T12:20:46.337-07:00KNEES OUT!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhanC6WVQ7hS22zM4Ee0Ic0CiJd0U0n81bYFuHK-oUv4j70PMChRTEuKjPXINWVbeComVVXcXlzoi54k4TnKOupz4nCdTHAy1Uiynq4iYrgDsWmYWd2JKq9RzjfCvxkxaGqujs1Jt9zeMM/s1600/24mar12-005.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhanC6WVQ7hS22zM4Ee0Ic0CiJd0U0n81bYFuHK-oUv4j70PMChRTEuKjPXINWVbeComVVXcXlzoi54k4TnKOupz4nCdTHAy1Uiynq4iYrgDsWmYWd2JKq9RzjfCvxkxaGqujs1Jt9zeMM/s640/24mar12-005.jpg" width="426" /></a></div>
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Paul</div>
<br />In any squatting movement, shoving your knees out will help create torque, or rotational tension, so that we actively use more of our musculature.<br />
<br />
This will translate into better movement and therefore, more efficient work.<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-48031983990294227252012-04-19T22:58:00.001-07:002012-04-19T22:58:30.902-07:00Movement: Ring Row<div class="separator" style="clear: both; text-align: left;">
The ring row is an amazing exercise to learn proper scapular retraction, where your shoulder blades pinch together and the elbows pull through the body.</div>
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Becoming efficient in this movement leads to strength for the pullup, knees-to-elbows, toes-to-bar, and other hanging exercises.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz9vmY6-7agZnuC70ufQbKgO1L3M8cDPSZrtWFrsFrapB1rYr-m3NOVXc3T5XAPgLXfh8fRt9N0oZmMASL8MLhgNgC-lmtS5sl-uPD4V6nV6UwCIFE783n2_yErL4xGJQeCpxCFpRwqAQ/s1600/24mar12-003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz9vmY6-7agZnuC70ufQbKgO1L3M8cDPSZrtWFrsFrapB1rYr-m3NOVXc3T5XAPgLXfh8fRt9N0oZmMASL8MLhgNgC-lmtS5sl-uPD4V6nV6UwCIFE783n2_yErL4xGJQeCpxCFpRwqAQ/s320/24mar12-003.jpg" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDP7zAdrStmptVcQ24-G853QIPf8w2mymnwlIY1a7YpJLEKxluAZJfm7lqcaszD39UlXP70TthsR3j2klWboV4VkYYOudV4ZWgiJfZOsO5Y9C-rik9XHvEQXMlA96CBd9Y5JAdY5ldkLk/s1600/24mar12-004.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDP7zAdrStmptVcQ24-G853QIPf8w2mymnwlIY1a7YpJLEKxluAZJfm7lqcaszD39UlXP70TthsR3j2klWboV4VkYYOudV4ZWgiJfZOsO5Y9C-rik9XHvEQXMlA96CBd9Y5JAdY5ldkLk/s320/24mar12-004.jpg" width="213" /></a></div>
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Francine!</div>
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How deep of an angle can you pull from?<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-88989906214063247542012-04-18T23:07:00.003-07:002012-04-18T23:07:34.031-07:00Teamwork<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnUfxIwgvTsHOK-MCQhdmHf6cZuM0alYOAY-838AeQ7yywmlekUBJHGf3zdqEHd7NJM-JuuPGk6MDW7ZXktKuU3eo2tn4KU2C_uu5HLLc5u_Nw_dEpMKyn4fTJ83dElNGeQ-Nf86dIhXQ/s1600/04apr12-001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnUfxIwgvTsHOK-MCQhdmHf6cZuM0alYOAY-838AeQ7yywmlekUBJHGf3zdqEHd7NJM-JuuPGk6MDW7ZXktKuU3eo2tn4KU2C_uu5HLLc5u_Nw_dEpMKyn4fTJ83dElNGeQ-Nf86dIhXQ/s400/04apr12-001.jpg" width="400" /></a></div>
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the ladies and the floor press</div>
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Having a great set of spotters helps maintain safety, camaraderie, motivation and encouragement.<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-14006767454881228632012-04-11T19:10:00.001-07:002012-04-16T00:05:50.810-07:00Atlas works out at SLU<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkzmrECwyKpsqxCABCMt4hvN0I4YIV0X6mUF88XCIbx2oj7oI7E4l__dVGdJBuOKyeyp6LhTCh-P-XSV9sm4fsmxBbTvIE8D12rD96m8L2snTcZNFIPQTUwBLjoq99GeWmOZIzqHm1T_c/s1600/31mar12-024.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkzmrECwyKpsqxCABCMt4hvN0I4YIV0X6mUF88XCIbx2oj7oI7E4l__dVGdJBuOKyeyp6LhTCh-P-XSV9sm4fsmxBbTvIE8D12rD96m8L2snTcZNFIPQTUwBLjoq99GeWmOZIzqHm1T_c/s400/31mar12-024.jpg" width="400" /></a></div>
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Skills, skills, skills</div>
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Above Dave performs a turkish getup with a medicine ball- it's light, but the circumference is too large to palm so balance is must!</div>
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Oldie but goodie from <a href="http://foundationcrossfit.com/" target="_blank">Foundation CrossFit</a>:</div>
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<br /></div><iframe src="http://player.vimeo.com/video/10264716?title=0&byline=0&portrait=0&color=c9ff23" width="500" height="375" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe>
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When will you get yours?<br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-58665541465947478632012-04-05T14:48:00.002-07:002012-04-05T14:48:22.676-07:00TEAM MATT!M. Leventi gets his first unassisted pullup, therefore becoming the first name on the Foundation Athletics Pullup Club!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRKsjosCaqaJjkrX5ntTFXiXbFXAqOV5RbPPI2AvGjT4C6WaZ7AA9Y5zbKcX7zeGLCRIh1AE1CXMIcm9-qkeH6yuZrdQQr7coou2BLThJx0tsfjY2gG2CdbWT_bRELb9M3pbGMsBHLBg/s1600/04apr12-003.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimRKsjosCaqaJjkrX5ntTFXiXbFXAqOV5RbPPI2AvGjT4C6WaZ7AA9Y5zbKcX7zeGLCRIh1AE1CXMIcm9-qkeH6yuZrdQQr7coou2BLThJx0tsfjY2gG2CdbWT_bRELb9M3pbGMsBHLBg/s640/04apr12-003.jpg" width="425" /></a></div>
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Mr. Leventi</div>
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and then M. Hoepf ("Heff") proves his muscle-up... this time on camera!<br />
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<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="http://player.vimeo.com/video/39855319?byline=0&portrait=0" webkitallowfullscreen="" width="500"></iframe></div>
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Anyone else planning to earn their ways into <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8yeEFKzQqhmcRUuzwZjP849EGDat2-dJzPVkYq_mAqSEaj3QTu10Hc4BUkq-UHnWKm8AWwkfBqqeSrV79HWMMmCDkRVa7ZQw0b_Hp1cvl2aSXbFfOa6ILez9DO7o_Iqk0wjUKpjGRWI8/s320/Photo+Apr+05,+14+48+46.jpg" target="_blank">one of these clubs</a>?</div>
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com1tag:blogger.com,1999:blog-6152698692146866271.post-21519842590412335032012-04-02T12:25:00.000-07:002012-04-02T12:25:13.521-07:00A 165kg BSErik back squats 165kg/363# at the 7am class this morning:<br />
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<iframe allowfullscreen="" frameborder="0" height="281" mozallowfullscreen="" src="http://player.vimeo.com/video/39640514?title=0&byline=0&portrait=0" webkitallowfullscreen="" width="500"></iframe>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-3897876600907270402012-03-31T12:09:00.000-07:002012-04-20T12:11:15.474-07:00Missed a FOUNDATIONS class?<br />
Don't fret!<br />
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Since we always review the skills learned in the previous class, we don't want you guys bugging out like the world will end. Come to the rest of the classes, and after Graduation day if you feel like you really don't understand a movement or concept THEN we'll talk about the $20 make-up sessions.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrUoOrmWDEQWdW-nabhf8SqdheWTVlN3mQ9X9nhy8Hbuq2Ka6Fk8F-y8V7D4F6dHfBV63TsAJhNu_Lw5DjWcjcMIQO1TiWUiuo9iWeKmj0IVrQewgv7uHOBVTf-8jHqvh8A9BdVkF8h14/s1600/24mar12-031.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrUoOrmWDEQWdW-nabhf8SqdheWTVlN3mQ9X9nhy8Hbuq2Ka6Fk8F-y8V7D4F6dHfBV63TsAJhNu_Lw5DjWcjcMIQO1TiWUiuo9iWeKmj0IVrQewgv7uHOBVTf-8jHqvh8A9BdVkF8h14/s400/24mar12-031.jpg" width="400" /></a></div>
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Any other questions can be asked here: <a href="mailto:info@foundationSLU.com">info@foundationSLU.com</a><br />
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----</div>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-21704408140034750742012-03-29T22:47:00.002-07:002012-03-29T22:47:47.608-07:00Local: Parkour Visions<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/74xvJnpabJ0" width="560"></iframe></div>
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From <a href="http://parkourvisions.org/" target="_blank">their website</a>:<br />
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Parkour Visions (formerly the Pacific NW Parkour Association) is a non-profit organization chartered by Northwest traceurs (Parkour practitioners) to further these goals:<br />
<ul>
<li>Foster collaboration among Parkour communities</li>
<li>Educate new traceurs and the general public about Parkour</li>
<li>Build confidence through safe and effective Parkour training</li>
<li>Encourage overall fitness and healthy living in our communities</li>
</ul>
Parkour Visions supports community projects that contribute to a healthier world. This includes coordinating and participating in cleanup and building/rebuilding efforts in our public places, particularly those where we enjoy practicing Parkour. We also offer guidance and support for Parkour training, including providing assistance to schools wishing to teach Parkour as part of a physical education curriculum.<br />
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See them on Facebook: <a href="http://www.facebook.com/ParkourVisions">http://www.facebook.com/ParkourVisions</a>ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com0tag:blogger.com,1999:blog-6152698692146866271.post-19810590454558142252012-03-28T09:05:00.002-07:002012-03-28T09:05:45.613-07:00Congrats to the new GradsSay hi and introduce yourselves to some of the new faces you'll see in the gym!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOoeHo5pV9hE1QBA4BK8YpLat1lFgbZPTAZF8zkS0S45PI3QfdLO0MKI-h25VzMOagBK-w2N35x3YGVqzsnuNu0z44bcqRzP76urI6V41RUbU-VbUYflmLqGl1FQM-1baW1XwdMv5wvhg/s1600/FA+MAR2012+GRAD-group-001.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOoeHo5pV9hE1QBA4BK8YpLat1lFgbZPTAZF8zkS0S45PI3QfdLO0MKI-h25VzMOagBK-w2N35x3YGVqzsnuNu0z44bcqRzP76urI6V41RUbU-VbUYflmLqGl1FQM-1baW1XwdMv5wvhg/s400/FA+MAR2012+GRAD-group-001.jpg" width="400" /></a></div>
<br />ABhttp://www.blogger.com/profile/05197072396994972765noreply@blogger.com1