KB Yelling + Mobs for the weekend!

This week has been pretty tough on the hips, shoulders, and back. Here are some awesome mobility pieces from Kelly Starrett, DPT, owner of San Francisco CrossFit and MobilityWOD.

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Heavy Deads

Jason B. pulling 160kg for 5 repetitions.

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CrossFit For Hope

This is Saturday's special workout. Details about the affiliate-wide event can be found here.

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WOD

"HOPE"

3 rounds, for max total reps. 1-minute stations of:

• burpees
• power snatch, 35/25kg
• box jump, 24/20"
• thruster, 35/25kg
• chest-to-bar pullups
• (rest)

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.

Compare here. Post score to whiteboard.

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GKM Pre-sale!

Guardian Krav Maga 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.

Class Times (1 hour)

• Wednesday, Thursday, Friday: 6pm and 7pm
• Saturday: 12pm

Rates (Cash, Check, Visa, MC, Discover accepted. Auto-draft for monthly memberships is required)

• Monthly Unlimited Access (with signing of a one-time 3 Month Commitment): $135/month
• Monthly Unlimited Access (with signing of a 1 Year Commitment): Receive 1 month FREE, reducing your membership to $123/month.
• 1 Year Unlimited Access PAID IN FULL: Receive 2 months FREE for a one-time payment of $1,350.

Pre-Sale is on now from JUNE 7th to JUNE 30th ONLY!

• 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.
• Pay for your first 3 months with signing of a 1 Year Commitment to receive 1 month FREE, reducing your membership to $91/month.
• 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.

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.

If you have questions please feel free to contact me: adam@foundationcrossfit.com. Hope to see you this Saturday at Noon!

- Adam Wenzel
Guardian Krav Maga

ps

For you ladies looking for a good one of these, I think this will be a good one. A little less prominent than some, here's a female groin protector: http://store.titleboxing.com/fgpp.html

Dudes- hands down, get one of these (serendipitously named): http://www.jacoclothing.com/mens/mens-equipment/mens-protective-gear.html

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Schedule Redo!

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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.

Remember we listen to feedback! Got any?

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Teamwork

June Foundations

Workouts can be more engaging when on a team. Codependence and accountability push us to better adaptations.

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The Newest Schedule

Our new schedule starts Tuesday. Please note the shifts in classes We will run a limited schedule for tomorrow (Memorial Day):

Monday 5/28

• 7:30am
• 12pm
• 5pm
• 7pm

The WOD will be "MURPH".

Tuesday 5/29 and on:

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Eat Better to Live Better Nutrition Challenge

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)!

BCS

Primalaya

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: meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. 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.

To register follow this link: http://eatbetter.foundationcrossfit.com/register/

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. We are requiring you to journal your food for the first two weeks. To keep you engaged we will also have mini-challenges each week with up to five winners, and at the end reward a Spirit of the Challenge award!

We would like you to submit a "before" photo as well. Please send them to challenge@foundationcrossfit.com with a front, side, and back view. Gentlemen, shorts only. Ladies, sports bra top and shorts. These will be kept private. Please send them by Wednesday night 5/23.

Freshly caught!

Then freshly cooked!

Any other questions or concerns, please do not hesitate to contact us.

Thank you and we look forward to going on this journey with you!

http://eatbetter.foundationcrossfit.com/

The Nutrition Challenge Team
Foundation Athletics | Foundation CrossFit

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A delayed congrats

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The last graduating class of Foundations!

Who's up next?

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Ready for Running?

Anyone ready for a weekly running club?

What day(s) would work best for you? How does Wednesday or Thursday sound?

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Guardian Krav Maga

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Guardian Krav Maga debuts this Saturday at 12:00pm at Foundation Athletics. Pay per class!

• more info here

There will be NO 12pm Strength & Conditioning class so that we may make room for this event.

*** 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).

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New Schedule

Another FOUNDATIONS group has graduated, meaning you'll have some new faces to get to know!

That also means more classes until the next On-Ramp begins!

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RSVP by way of ZenPlanner!

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Ball Slams

Ben

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.

Your New RSVP System

RSVP or Burpees!

Our new RSVP system for Foundation Athletics is now up and running for all our current athletes!

>>  http://rsvp.foundationSLU.com/  <<

• Click on the link above.
• Choose the class(es) you plan to attend.
• Log-in if you already have a ZenPlanner account.
• 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.
• Your email and password will be generated and TADA! You are now RSVP'ed!
• You will use this email and password every time you RSVP.

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 info@foundationSLU.com or see a trainer.

what the page looks like

*Note: If you are not yet a Foundation Athletics member, please email us at info@foundationSLU.com to schedule your FREE orientation session!

And as always, non-RSVPers result in... wait for it... BURPEES!

KNEES OUT!

Paul

In any squatting movement, shoving your knees out will help create torque, or rotational tension, so that we actively use more of our musculature.

This will translate into better movement and therefore, more efficient work.

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Movement: Ring Row

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.

Becoming efficient in this movement leads to strength for the pullup, knees-to-elbows, toes-to-bar, and other hanging exercises.

Francine!

How deep of an angle can you pull from?

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Teamwork

the ladies and the floor press

Having a great set of spotters helps maintain safety, camaraderie, motivation and encouragement.

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Atlas works out at SLU

Skills, skills, skills

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!

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Oldie but goodie from Foundation CrossFit:

When will you get yours?

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TEAM MATT!

M. Leventi gets his first unassisted pullup, therefore becoming the first name on the Foundation Athletics Pullup Club!

Mr. Leventi

and then M. Hoepf ("Heff") proves his muscle-up... this time on camera!

Anyone else planning to earn their ways into one of these clubs?

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A 165kg BS

Erik back squats 165kg/363# at the 7am class this morning: