Friday, November 30, 2007

Mary/Noob/On-the-Min Pullups

Adrian - 7 rds + 5 HSPU, 10 pistols, 8 pullups
Grant - 11 rds + 5 HSPU, 10 pistols, 2 pullups

5 Rds for Time:
10 Pushups
20 Situps
30 Squats

Mike - 12:42
Dom - 15:42
Jessie (3 rds)

Today's Official WOD:
Do a pullup the first minute, two the second, three the third, etc.

Andrew - 14 min + 5 pullups

Thursday, November 29, 2007

Holly does 'Cindy'

after doing the CF Warmup (10 reps, 3 rds)

8 rds, + 5 pullups 10 pushups 4 squats

Great job!

Wednesday, November 28, 2007

We're Official!


We are officially a CrossFit affiliate. It's exciting to finally see our name on the main site in the Affiliation section. Time to celebrate!

By working out, that is..


Yesterday's Tuesday Workout:

Extremely long warm-up

800m Run, then

10 KB Goblet Squats, 1 pood
20 Burpees
30 Pullups
40 KB SLDL, 1 pood
50 KB Swings, 1 pood
60 sec Tuck Sit
70 Pushups
80 Situps
90 sec Supermans
100 Squats

by Nate, Mikey, and Andrew

Tuesday, November 27, 2007

Foundation On The Road

Travel need not interrupt training! Check out John, Jesse, and Dave training weighted pullups with a portable setup near Jackson, Wyoming.

Sunday, November 25, 2007

a new workout!

Tammy and Adrian put up the second white board and did some painting. Mikey and I showed up, put up the cork board and created a new workout. I was going to name it "Vu" after Mike's last name, but he suggested his sister's name because she also has kicked his ass before.

3 rds for time. use the same kb throughout

30 kb goblet squat
20 kb SLDL
10 bb shoulder press, 95 lbs
30 pushups
20 ring rows
10 kb upright row
30 box jumps, 24"
20 kb swings
10 knees-to-elbows

Mike 57:09
Andrew 32:37

then we did some tuck sits and handstands as finishers

Saturday, November 24, 2007


Andrew Bueno

Andrew is the head trainer of Foundation CrossFit. Growing up he was always pursuing various studies such as martial arts, gymnastics, olympic lifting, track & field, sports medicine and plenty "out-of-the-box" activities. Andrew has been CrossFitting since January 2007.

CrossFit Level 1 Trainer
Starting Strength Seminar - Mark Rippetoe
Ashmead College Fitness Trainer Program
Gold's Gym - Personal Trainer, Assistant Fitness Manager
Kettlebell Seminars - Tom Corrigan
Stretching, Kettlebell Seminars - Pavel Tsasouline
Olympic Lifting Seminar - Mike Burgener

Adam Wenzel

Adam enjoys a wide variety of physical pursuits such as Krav Maga, Parkour, snowboarding, hiking, and numerous other sports. Adam also loves anything outdoors, adventurous or half crazy. He enjoys new experiences and checking things off the "bucket list".

CrossFit Level 1 Trainer
Krav Maga

Gavin McBride

Gavin has a great enthusiasm for CrossFit and overall fitness, finding incredible rewards in guiding others in their fitness pursuits. He has an active history in cycling and running, and a strong interest in nutrition and exercise. Currently pursuing a degree in nutrition and exercise science, Gavin hopes to share his learnings with as many people as he can.

CrossFit Level 1 Trainer Certified
CrossFit Barbell Certified

Tony Lau

Tony is the owner of Foundation CrossFit. He travels back from Huntington Beach, CA (CrossFit Surf City) and Seattle, WA (Foundation CrossFit), while working as an aerospace engineer. He enjoys the CrossFit exercises everybody else loves to hate: burpees, thrusters, double-unders.  His goal is to provide a viable resource of health and fitness to as many people as possible.  View his athlete interview here.

CrossFit Level 1 Trainer

Adrian Hovey

Adrian is a CrossFit Level 1 Certified Trainer and advisor to Foundation CrossFit. He was also a US Naval Officer who has led and trained sailors for the last six years. He is an avid outdoorsman, who is passionate about CrossFit so that he can excel at his many hobbies which include mountain biking, kite surfing, snowboarding and hiking. Adrian enjoys playing the guitar and cooking good food.

CrossFit Level 1 Trainer 2008
US Navy Officer

Thursday, November 22, 2007

Happy Thanksgiving!

I hope all of you have a wonderful time this Thanksgiving holiday. Take a minute to think about everything that has gone well for you this year. Remember that this is a holiday to give thanks for everyone and everything you have- it's not all about the food.

Be safe, Be healthy!



Today's WOD: 30 Muscle-Ups (or 120 pullups, 120 dips) for Time

Andrew 18:57
John 25:19

Wednesday, November 21, 2007

Tuesday Group Workout

Nate, Elizabeth, and Mike came for the Greenlake Group Workout last night to do a modified version of the Filthy Fifties.

The Dirty 35
For time, 35 reps of:
- 20' Box Jump
- Jumping Pullups
- KB Swing (1 pood)
- Walking Lunge (35 steps)
- Knees to Elbows/Hanging Knee Raise
- Push Press (45 lbs)
- Back Extention
- Thruster (18lbs KB)
- Burpees
- Thrusters

Nate - 33:24
Mike - 37:09

Holly - 32:07

Elizabeth - 25:29

Sunday, November 18, 2007

Our MySpace

In this day and age (and me being myself) I decided that we needed a MySpace. So I created one for us. Yay.

Saturday, November 17, 2007


Adrian 7:02, thrusters w/ two 1pood kbs
Tammy 7:42, thusters w/ 45lbs, jumping pullups
Andrew 6:43, as Rx'ed
Holly 10:19, thrusters w/ 30lbs, asst. pullups

Done last night around 6pm. We were steaming after the workout- I have video proof!

Thursday, November 15, 2007

Pullup Bar Complete!

With the help of Boo Boo, Tammy, and some chinese food we finally have a 9' pullup bar to play with!


Also, John and I played with Linda!

Andrew 38:26
John 40:00

Friday, November 9, 2007


today's WOD: Cindy

John, 18 rds (PR)
Adrian, 15 rds, 5 pullups (PR by 2 rds)
Andrew, 21 rds, 5 pullups, 2 pushups (PR by 2 rds)
Mike, 18 rds, 2 pullups (PR by 1 rd)


We rounded up equipment for our soon-to-be-built pullup bars and worked on it at Aurora Rentals (Big Thanks to Bruce for letting us use his equipment).

Hopefully we'll have it done within a week... Wish us luck!

What is CrossFit?

CrossFit is a methodology that seeks to define what "fitness" is and how to achieve it. As it pertains to exercise, a common definition of fitness is "being physically sound; healthy."

Digging further, we find that "healthy" is "the condition of possessing good health." ...Not much help when attempting to quantify what it really means to be fit and healthy.

Enter CrossFit.

CrossFit uses constantly varied (if not random) functional movements executed at a high intensity to achieve it's definition of "fitness"- increased work capacity across broad time and modal domains.

What the heck does that mean?! Essentially, by combining squatting, pushing, pulling, lifting, swinging, jumping, throwing, and running movements into fast, intense workouts, you will be able to improve your performance across a broad range of skills and activities. When you commit to the CrossFit methodology, you will see a dramatic improvement on your quality of life and experience a positive increase in your capacity for action and accomplishment.

CrossFit is:
  • Functional training for General Physical Prepardness (GPP).
  • Based extensively on functional movements that mimic natural efforts like standing, throwing, lifting, pulling, climbing, running, and punching.
  • Something scalable to your level of fitness, be it beginner or Olympic-level athlete.
  • Suitable for busy lifestyles.
  • Real, quality results that may remain permanent for your entire life.
  • Unparalleled in its ability to build muscle, burn fat, increase performance and contribute to the achievement of personal goals.
  • Community. We make it all fun and personal! There is no better support system than fellow friends to encourage us to perform to our personal bests.


CrossFit works for everyone. Although it includes lots of advanced movements and skills that take time to develop AND has a bunch of fast and intense workouts AND can be really hard, the goal of CrossFit is to provide a structure for elite fitness that can be scaled down or modified to meet any skill level from those gradeschoolers to gradschoolers to grandparents. We said it before and we'll say it again: CrossFit is for anyone seeking to improve their fitness level and quality of life. People from all walks of life have used CrossFit to meet and exceed their own goals and so should you!


Our mission is to deliver professional CrossFit training to our clients safely and to empower them with the means to achieve functional strength for life. We are not concerned with selling memberships. Each class and personal training session is given by an experienced CrossFit qualified coach/practitioner whose passion is in training and is dedicated to your success and well-being. You can come to our gym, have fun with a kick-ass workout and walk away knowing that you have done something profound. Come revel in the comradery of Foundation CrossFit and see for yourself.


We break down and categorize movements into three separate elements: Metabolic Conditioning, Weightlifting and Gymnastics. We run, row, bike, jumprope and practice basic movement patterns! We have all these wonderful toys: kettlebells, olympic barbells for men and women, dumbbells, rubber bumper plates, pullup bars, gymnastics rings, plyo boxes, dynamax medicine balls, yoga mats, ab-mats, sandbags, parallettes, Concept 2 rowing ergometers and great music.


Weren't you listening? Foundation CrossFit is a NO-BULLSH!T operation! No mirrors, no machines, no excuses and especially no red man-thongs. As some of our SoCal brethren has said: "Train to not suck at life!"

Tuesday, November 6, 2007

Custom pull-up bar

Our pull-up bar design is ready and we're meeting with the fabrication folks, er, welders, as soon as possible to slice up some steel. A ten-foot length of 1.25" steel rod looks pretty cool hanging out the back of a Toyota hatchback, I'll tell you what.

Monday, November 5, 2007

Huge Windfall

Some tremendous luck today getting matting, some steel, and designing the pullup bar! Founder must do overhead squats just to calm down.

Sunday, November 4, 2007

Location, location, location!

Foundation Fitness has a new home and construction begins! Founder and Bueno are here discussing the gym build-out, excited to transform this room into a world class fitness facility--stay tuned!