New Schedule for June/July 2012

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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By the way, the CrossFit SLU website is live.

Many improvements needed, but it's official now. Can't wait for all the South Lake Union Training jokes...

Enjoy!

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The End is Near

Dear Foundations Athletes,

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.

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.

We offer three monthly membership tiers, depending on your goals:

• 2x/week: 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.
• 3x/week: for the types who use CrossFit as their main activity to stay healthy and energetic. This frequency is a good place to start.
• Unlimited: 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.

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.

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!

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.

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!

We'll see you Saturday!

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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:

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!