Missed a FOUNDATIONS class?

Don't fret!

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.

Any other questions can be asked here: info@foundationSLU.com

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Local: Parkour Visions

From their website:

Parkour Visions (formerly the Pacific NW Parkour Association) is a non-profit organization chartered by Northwest traceurs (Parkour practitioners) to further these goals:

• Foster collaboration among Parkour communities
• Educate new traceurs and the general public about Parkour
• Build confidence through safe and effective Parkour training
• Encourage overall fitness and healthy living in our communities

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.

See them on Facebook: http://www.facebook.com/ParkourVisions

Congrats to the new Grads

Say hi and introduce yourselves to some of the new faces you'll see in the gym!

New schedule!

Congrats to the graduating FOUNDATIONS class!

A program ending means that we have all classes open as Strength & Conditioning:

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Remember to RSVP, otherwise 20 burpees.

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Concept: "Triple Extension"

J. Buursma

You'll see pictures similar to the ones above for olympic lifts frequently. This shows a fully open ankle, knee, and hip, which is commonly known as "triple extension".

This is an important concept in most sports because it's the fullest expression of power. Think of a line backer or wrestler: they start in crouched positions and must forcefully extend to move their opponents back. Even you pushing a car out of a ditch requires this concept.

Being aware of this position will help you develop as an athlete. Do you reach this position EVERY time you lift? Whether a 10# medicine ball or 100kg barbell, extending the body will allow better force production.

Knees Out!

Lee S.

Along with your stance, your adductors allow (or inhibit) your ability to get your knees out in any version of the squat, whether weighted or not.

Shankled

Kelsey does 55kg

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SHANKLE COMPLEX (via Pendlay Forums):

He picks the weight up, does 3 pulls from above the knee, cleans it, then jerks it twice. The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds. 

As far as the details, we do the 3 pulls with a "rythm" and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult. 

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class. 

One last thing, we dont really have a name for it. Anyone care to suggest one?

Everyone's been calling it the Shankle Complex! Here's the man doing 200kg:

DAMN.

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Schedule Starting Tomorrow

Take note!

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• S&C = Strength & Conditioning classes.
• Foundations = Our On-Ramp beginners program
• Special Training = Specific group training for the CrossFit Games Open, Tough Mudder, Big Climb, Warrior Dash, Spartan Race, etc.

RSVP: info@foundationSLU.com or ZenPlanner

CrossFit Games Open 2012 Athletes

Mr. Buursma (and Mario)

The CrossFit Games Open (CGO) began last week and we've seen some spectacular performances from everyone at both gyms, especially at our sister gym, Foundation CrossFit.

Personally, I like to see these workouts performed with "One and done" mentality. With all of the training you athletes do during the week, it's very easy to over-train. Especially with repeating the same workout within the span of a couple of days.

Think about it this way- after completing the WOD and not being completely satisfied with it, do we let you repeat and try to get a better time/score? In true competition, do you get "do-overs"? Hell-to-the-naw.

Life rarely gives you do-overs and although possible with the CGO workouts, the real question is "Should you?"

Trust in your training and prove your ability with your first attempt.

Margaret and Erik

I will say that for a select few, repeating a workout can be done again a day or two after the first attempt (IF YOU REALLY, REALLY, REALLY, REALLY, REALLY BELIEVE YOU CAN DO BETTER! I don't know if I get my point across there...) Give your ass some time to rest and game plan your next attempt. Specific YouTube (Mobility WOD, Naka Athletics) channels are providing some good tips.We have decided that we reflect the following in our programming until the CGO is over:

• Monday: Strength & Conditioning
• Tuesday: Strength & Conditioning
• Wednesday: Strength & Conditioning, CGO WOD released online
• Thursday: CGO WOD
• Friday: Strength & Conditioning
• Saturday: Strength & Conditioning, CGO Makeup/Redo
• Sunday: CGO Makeup/Redo (depending on trainer availability)

Something else to keep in mind is your work-to-rest ratio. You're In-Season right now. That means the entire past year of training has brought you to this point. Don't let stress get to you because it will affect your sleep, your mindset, your nutrition, everything. These all need to be in tip top shape when you compete, whether against yourself or the region as a whole. Get your systems online!

It has also come to our attention that all high-performing athletes need their performances judged by our staff. Especially for others not used to official judging duties, our goal is to be as fair as possible to all participating parties. Being strict with standards, protocols, and stern with commands keep everyone in line.

Emmett

To all competing athletes: Make sure that you enter your data onto your profile ASAP! As soon as you finish, ask one of the trainers access to a computer because a.) we all have them and b.) it's silly to drop out of contention because you didn't enter your shit in.

We've got four more important workouts over the next four weeks. Let's prep by getting our games locked and dialed in. You know you're about to kill it!

All of our members, both officially and unofficially participating, have our upmost respect and support. You guys are an inspiration to not only your peers, but to us, your trainers as well. We see you pushing past previous limits and setting personal records everyday. It's awesome and gets us hyped and excited. You're doing us proud just by going for it.

Keep it up and be epic! #HYFRsquad

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GHD Situps

Kristina, Laura, and Jill

Using a GHD (Glute-Ham Developer), we can increase torso, or midline, strength throughout our range-of-motion. By reaching back as far as possible (parallel to ground at first, then eventually to touching the ground) and then aggressively locking the legs and throwing the chest and arms at our feet, can we make a more powerful situp.

We're open President's Day

We will run normal hours for Monday, February 20th.

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Great for beginners and the experienced alike, our FOUNDATIONS Program is designed to expose you to our basic fitness concepts, techniques, and movements as a precursor to the regular CrossFit class regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's incredible program.

Before we can really build something significant, we're going to need to cover the bases. Think of the program as us providing you new tools for your toolbox. For those who have experience, think of it us resharpening your tools, and updating old ones. We want everyone to understand the same principals, standards of movement and execution, concepts of health & fitness, and general atmosphere of our gyms.

At FA and FCF we emphasize mechanics, consistency, and then intensity.We will train proper mechanics and techniques at relatively challenging loads often. You will become consistent with those mechanics under the watchful eye of our staff until it becomes habit. Finally, you'll learn how to bring up the intensity to increase work capacity for the normal classes.

In the beginning we will be showing you movements that are relatively non-technical, and progressively show you the finer, more technical details that you'll gain with experience! Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

Skills and concepts covered:

• Posture
• CrossFit skills: weightlifting, gymnastics, monostructual conditioning (cardio)
• Better nutrition and hydration
• Range-of-Motion and everyday flexibility
• Running technique
• Rest, recovery and soreness
• etc.

• Classes are held on Tuesdays & Thursdays at 7am or 6:30pm and Saturday at 12pm.
• You must attend an Orientation before being accepted into the program.
• Passing the on-ramp requires full attendance and understanding of movement (which we'll test!)
• Missed classes will cost $20. These will be scheduled on a personal basis.
• Graduation is the last Saturday of the program. You will receive a certificate and clearance into normal classes.
• Cost is $275 for the 12-class Program.
• We will be accepting new registrations up to the end of the first week of the program (3/3/12).
• Contact us now: info@foundationSLU.com

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The Paleo Chair

aka the Third-World Squat. It requires balance and a tremendous flexibility of the hips, back, and legs.

Keeping the feet completely flat, can you hang out in the deepest squat possible for 10 minutes? Try it!

New Schedule (Feb 2012)

The next Foundations Program starts on Tuesday, February 28th. Until then all classes are available to all athletes:

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Then starting from Monday 2/27:

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Don't forget to RSVP for class - info@foundationSLU.com

Here are your Jan/Feb 2012 Graduates!

Congratulations to our newest group of athletes:

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There was quite a handful of people who couldn't make today, so please contact us (info@foundationSLU.com) to make it up!

Please introduce yourselves and they integrate into the normal classes come Monday.

Grilled Grasshoppers

Our nutrition helps us not only stay healthy, but thrive. We eat to sustain and maintain energy for our activities throughout the day, as well as avoiding disease. We like to eat meat, fish, eggs and veggies, seeds and nuts, fruit, healthy oils, and little starch. We like foods that are fresh, nutrient-dense and natural. We also love cooking as much as possible, so we share recipes as often as possible.

Have something to contribute? Email us here.

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Today's recipe is not grilled, nor made of grasshoppers, but this is what I remember Robb Wolf calling them. (If you have a better name, please share suggestions in comments.)


Ingredients

• 6 c spinach
• 4-6 eggs
• 1 lbs grass-fed ground beef
• 1 spoonful coconut oil, or other preferred cooking fat

For my particular ingredients, I picked up both my eggs (Wilcox Omega 3 Brown Eggs) and spinach from Costco and the ground beef was picked up from Rain Shadow Meats.


Method

Start off by browning your beef. I drained it of it's fat and set it aside.

Throw the cooking fat into your pan along with the spinach and the beef, stirring consistently until the leaves cook down on medium heat.

before

after

Prep your eggs into a bowl and scramble.

Pour eggs over the beef and spinach.

Keep your eye on the mix so that nothing burns, and turn consistently.

I threw everything into a bowl and enjoyed it with hot coffe (with coconut milk added) and half of an avacado.

Two bites into this deliciousness, I realized I had some Gordito's Chipotle Salsa in the fridge.

It's good because it's made with "Love". Sounds good, but not sure if it's paleo...

Poured maybe a cup and a half over everything and it turned out as a slightly-tangy, heartier, smokier dish.

Oh sh!t. So good. Try it out!

New Equipment: Stall Bars

Incredible athlete and all-around general good dude Steve made us a set of stall bars, also known as Swedish bars or the Swedish ladder.

• History and Use of Stall Bars - CrossFit Journal
• Bridge Progressions Pt 2 - Gymnastics WOD
• Work out on Sweden Bars - YouTube
• Side Lever Pulls - Gymnastic Bodies
• Back to Business - Ido Portal
• Human Flag... stepping up the game - YouTube
• Stall Bar Exercises - LIVESTRONG.com
• Stall Ball Exercises - Your Body ABC
• Tammy Biggs Stall Bar Flexibility

The possibilities really are endless.

Carpenter Steve

Thank the man pictured above when your WOD includes a bunch of Russian Leg Lifts!

Schedule Updated

We've updated our schedule to reflect the specific class types and times they occur:

Remember to RSVP: info@foundationSLU.com!

How to (and not to) Load a Barbell!

via Strength+ Magazine:

Tomorrow 1/28

Don't forget our Holiday Party tomorrow at Foundation CrossFit (1422 11th Ave, Seattle) starting at 5pm!

If you're planning to workout tomorrow morning for the 11am class, I'm actually going to start some people off with some general accessory work starting at 10:30pm- as long as I get my coffee.

See you then!

You're Invited!

The holidays aren't really over until you've gotten to celebrate with your Foundation family!

WHO: You, your family, your friends, and even your (well-behaved) pets!
WHAT: The Foundation CrossFit / Foundation Athletics Holiday Party
WHEN: This Saturday, January 28th starting @ 5:00PM
WHERE: Foundation CrossFit (1422 11th Ave)
WHY: To celebrate another year of great accomplishments, to get a chance to meet everyone from both Foundation gyms, and to have fun with your fellow athletic community!

All of our athletes are cordially invited to join us in some good old-fashioned holiday merriment this Saturday at FCF (Capitol Hill)! The party will be a potluck, so be sure to sign up on the whiteboard at either gym and bring something to share. We'll provide the music, games, door prizes & a raffle.

Our party will include a trunk show by Lululemon Pacific Place, a show shoe from Born to Run (including 15-20% discounts on items purchased during the event), and we'll be selling some Primal Pacs and our new version of the "HURTS SO GOOD" tee. Born to Run will even be bringing the new Bare-XF 210s for purchase! Here's your chance to grab new workout gear for the new year -- be sure to bring your wallet!

We're also planning a White Elephant gift exchange, so if you'd like to participate please bring a wrapped gift (limit $15). This will be a great chance for you to regift some of the things you got but didn't want at Christmas. ;)

Also planned are prizes, games for everyone, an XBOX Kinect, and much more. RSVP by writing what you're planning to bring on the whiteboards!

We look forward to seeing everyone there!