Friday, December 28, 2007

Grand Opening - Sun., January 6, 2008

*UPDATE 010308*
We are expecting rain, so please wear the proper attire. Also, please try and carpool as there is minimal parking at the ActivSpace building.

We're excited to see you all there!

New Year's resolution season is upon us, and your friends at Foundation Fitness are excited to announce our official grand opening on Sunday, January 6, 2008. Join us for an hour to learn about Foundation Fitness and meet other people like you - folks who are looking for a better way to get fit and stay fit for life. If you're new to CrossFit, this is an opportunity for you to learn about this strength and conditioning program, ask questions and view a live demonstration of core exercises.

Below is a brief schedule outlining grand opening activities. Come join us for an afternoon of food, friends and fitness. If you plan to attend, please RSVP by Saturday, January 5 via email to As always the more the merrier, so spread the word and bring a friend. Thanks and we'll see you on the 6th!

Noon: Meet & greet/lunch (pizza, beer and other tasty treats)
12:30 pm: Staff introductions
12:45 pm: Workout of the Day demonstrations
1:00 pm: Q&A/wrap session

Back at it...

Today Amy went through a modified version of the girl we all know and love: Cindy

amrap in 15 min:
5 jumping pullups
10 pushups
15 squats

11 rds + 5 pullups + 10 pushups
(12th rd completed in 15:30)

Congrats Amy- you were awsome. Can't wait to see your 'Cindy' as Rx'ed!


Adrian, Andrea, Tammy and I decided we didn't want to do Barbara (HQ's WOD) so instead we chose

21-15-9 reps for time:
KB Snatch (L)
KB Snatch (R)

Tammy 6:57, 16kg (M)
Andrea 7:52, 16kg (M)
Andrew 8:28, 20kg
Adrian 9:00, 20 kg


Here's that SNL "70's Workout Video" I've been mumbling about.

I present BODY FUZION!

Tuesday, December 25, 2007

Happy Holidays

Merry Christmas from all of us at Foundation Fitness / Rain City CrossFit!

Hope you're having a safe good one this year.

Spread some cheer and stay healthy!

Friday, December 21, 2007

Chipper + SDLHP/PP

Yesterday Adrian and I did an untimed version of the "CHIPPER" workout:

we changed these:
50 kb sldl (originally supposed to be 50 back ext)
30 snatches, 95 lbs (originally supposed to be 21 snatches)


Today I taught the amazing Claire how to properly deadlift, which turned into a sumo deadlift, which then progressed into a sumo-deadlift high-pull. At which point I put her under this:

10-9-8-7-6-5-4-3-2-1 rep rds for time
SDLHP, 35 lbs
Push Press, 35 lbs


Wonderful work Claire!


Lastly, here's a video of an olympic lifter jumping an amazing 150cm (about 5 feet!)

Tuesday, December 18, 2007

Tuesday's Workout

Didn't feel like a whole bunch of planning, so we used HQ's WOD:

21-15-9 reps for time:
thruster, 95 lbs

Jessie 4:51 (M - 15 lbs dbs)
Tammy 5:26 (M - 45 lbs)
Andrew 6:24 (PR)
John 10:35 (PR)

Good job folks!

Saturday, December 15, 2007

"12 Days of CrossFit" + Presses

On friday night, Tammy, Dom, Joe and I attended Dave Werner's Level 4 CrossFit Seattle for their 4th (?) Annual "12 Days of CrossFit" festively hard workout. Dom and Joe were there as support (thanks dudes). According to them I apparently went through the 9th round twice.

Tammy 43:50
Andrew 42:20

Check out CrossFit Seattle's website for some pictures! Thanks for having us!


Today Adrian and I decided to do HQ's WOD from yesterday:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 135 - 145 - 155 - 160 - 160
PP 135 - 145 - 155 - 160 - 165
PJ 155 - 160 - 165 - 175 - 180

SP 135 - X, 135 - 135 - 135 - 115
PP 135 - 145 - 155 - 160 - X, X, 155
PJ 155 - 155 - 150 - 150 - 150

X = missed lift.

Thursday, December 13, 2007

'Angie' + Mike's Squats

This past Tuesday's WOD was Angie - 100 pullups, 100 pushups, 100 situps, & 100 squats for time.

Elizabeth 26:12 (M)
Andrew 18:01

The rest modified the workout to 75 reps of everything:

Mike 18:51
Tammy 16:48
Jessie 15:55
Nate 19:22

Tuesday's finisher was 100 KB SLDL

Great job folks!


Yesterday Mike did his first heavy lift day.

Back Squat

Loads (lbs): 95-95-95-95-145-145-155-165-180

Wonderful work Mike!

Saturday, December 8, 2007

First Time with Tabata

Dwinson came over from Bremerton to workout with me and Mikey.

I introduced them to some basic kettlebell work (deadlift, sldl, & swings) and then some tabata intervals. They did:

- Squats
- Situps
- Pullups
- Pushups

Dwinson 33
Mike 37

+ some tuck sits! Pretty easy, I think

Thursday, December 6, 2007

Holly does Fran #2


then worked on Front Squat, Military Press, Push Press, & the Push Jerk.

Holly's beaten-up clavicles!

Fran (Modified)
12-9-6 reps for time
30lbs DB Thruster
Jumping Pullups


Great Job!

Tuesday's Workout

We ran through the CF Warmup 2-3 times and then played with some tabata intervals! Fun times- the squats murdered my legs!

- B2B Squats
- Pushups
- KB Swings
- Burpees

Total of the lowest reps in each exercise interval was our score.

Adrian 32
Andrew 41
Elizabeth 27
Nate 29
Tammy 32