Thursday, January 31, 2008


Forgot to put these times up:

"Nasty Girls"
Adrian 12:44 (M)
Mike 16:36 (M)
Andrew 17:29

Andrew 9 rds + 5 hspu, 10 alternating pistols, 1 pullup

"Med Ball Grace"
Mike 2:53


3 rds for time:
1000m Row
50 situps
50 supermans

Mike 29:45


WOD 01.31.08

Happy Birthday Holly!

for time:
1000m row
40 deadlifts, 95 lbs
40 pullups
40 SDLHP, 45 lbs

post time to comments.

Wednesday, January 30, 2008

oh Cindy

"Cindy- my kind of girl"

John & I thought of that as a t-shirt design for the future. Maybe we'll see it someday.

amrap in 20 min:
5 pullups
10 pushups
15 squats

Elizabeth 15 rds + 5
John 17 rds + 5, 10, 9
Mike 14 rds
Nate 14 rds
Sheena 10 rds + 5, 10, 7

Great job to everyone, especially Sheena for her first official CF Benchmark WOD!

I owe everyone both a Cindy and a Mary. Tomorrow is my sister's early morning 21 Run- we're really doing a 5k, not drinking.

If you did this WOD post your score to the comments (Dwinson, Marc- I'm talking to you fellas!)

Monday, January 28, 2008

an excerpt

"Bruce had me up to three miles a day, really at a good pace. We'd run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a-half minutes per mile]. So this morning he said to me "We're goin to go five." I said, "Bruce, I can't go five. I'm a helluva lot older than you are, and I can't do five." He said, "When we get to three, we'll shift gears and it's only two more and you'll do it." I said "Okay, hell, I'll go for it" So we get to three, we go into the fourth mile and I'm okay for three or four minutes, and then I really begin to give out. I'm tired, my heart's pounding, I can't go anymore and so I say to him, "Bruce if I run anymore,"-and we're still running-"if I run anymore I'm liable to have a heart attack and die." He said, "Then die." It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, "Why did you say that?" He said, "Because you might as well be dead. Seriously, if you always put limits on what you do, physical or anything else, it'll spread into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."

- Stirling Silliphant (screenwriter, student of Bruce Lee)

from Bruce Lee: The Art of Expressing the Human Body

Sunday, January 27, 2008

Playing Catch-Up

We've all been so busy we haven't had time to update!

Tuesday was Adrian's and Josh's birthday so, of course, we celebrated with a workout!

reps for time:
kb swings
ring dips
db snatches
walking lunge
box jumps
squat thrusts

Adrian (28), 19:07
Josh (14) 12:35
Kristie (14) 18:00
Tammy (22) 14:44
Elizabeth (28) 23:11
Nate (28) 23:02


We have some new members- Justin didn't like his big box gym so he tried us out and joined. He's a strong dude!

First time we met he did

3 rds for time:
75 squats
50 kb swings
15 pullups

Justin 25:02

The second time we met we did

10-9-8-7-6-5-4-3-2-1 reps for time:
Push Press, 75 lbs
KB SDLHP, 53 lbs


On Saturday I went back home to Bremerton to the place where it all started- PSNS' Concourse West. Joe, Marc, Mike, and Dwinson all joined in. They learned how to get through the official CFWU and then a WOD

"Cindy's a Tease"
amrap in 10 min:
5 pullups
10 pushups
15 squats

Dwinson 7 rds
Marc 6 rds + 3 pullups
Mike 7 rds + 5 pullups
Joe 7 rds
Andrew 12 rds, 5 pullups, 2 pushups

Great job fellas! Big congrats to Marc on learning the continuous kipping pullup the first time attempted and to Joe for ripping his calluses!

Wednesday, January 23, 2008

You ready?!

Team Foundation Fitness will be there. Will you?

Click here to register online!


Yesterday was both Adrian and Josh's birthday! My gift to them was a workout!

Monday, January 21, 2008

Happy MLK Day

Early Saturday morning some friends and I worked out before heading up to Canada

21-15-9 reps for time:
KB Swings, 16kg
Push Press, 45lbs
Sit Ups

Marc 11:08
Mike 10:51
Joe 8:23
Andrew 7:25


Today's WOD

Shoulder Press 3-3-3-3-3

Bonus Finisher: work on handstands!

Friday, January 18, 2008

Today's WOD

3 rds for time:

20 KB Swings, 16kg
15 Pullups
10 Clean & Jerk, 95 lbs
5 Ring Pushups

Post time to comments.

---- just put up a new article on The Homemade Wheel. Click here to read it and check out the video:

Tuesday, January 15, 2008


This past Sunday had surprisingly good weather so Adrian, Tammy and I brought out some kettlebells, the rings, and the C2 out to Greenlake for some "exposure".

3 rds for time:
500m Row
10 OH KB Lunges (L)
10 OH KB Lunges (R)
20 Pullups
20 Ring Pushups
20 KB Swings

Tammy 19:30 (no ring pushups)
Andrew 22:28
Adrian 23:38


Yesterday everyone did Diane and PR'ed

21-15-9 reps for time:
Deadlift, 225 lbs
Handstand Pushups

Adrian 9:12
Andrew 5:00
Josh 17:00
Kristie 16:21
Mike 13:25
Tammy 8:15

A huge congratulations to Josh & Kristie for being such great athletes! Welcome to CrossFit!


Today's WOD from HQ- the Filthy Fifties. Results will be posted later.

Monday, January 14, 2008


You've been asking, "What is this RAINSTORM I've been hearing about?"

It's quite simple, friends. RAINSTORM is Foundation CrossFit's free weekly workout designed to introduce people to CrossFit! You'll learn some cool exercises, how to do them and see how they can make up a workout. These workouts may demand a lot of work, but they always do the body good (although it may not feel like that). Come enjoy the fun! If you just want to come and watch PLEASE DO! We're always in need of more folks for score-keeping, photography and cheerleading!

Click HERE for all of the RAINSTORM news and results!

Thursday, January 10, 2008

Huge Thanks

On behalf of the staff at Foundation Fitness, I'd like to thank everyone who came out this past Sunday to celebrate the beautiful new beginning to our "raw" facility.

More pictures from the Grand Opening can be seen here in our Photobucket Album.

We also recieved some snazzy pullovers (Tammy was lucky enough to get a jacket!) from Adrian & John's sister Andrea (THANKS AGAIN!)

Close Up!


We haven't posted in a while, but now we're back into it!

Yesterday we were at 'capacity' and I decided that we should then try something a bit hectic...

... maybe FGB?

Fight Gone Bad (from the FAQ)
4.2. Explain Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

*our substitutions: 15lbs wall ball, 24kg kb SDLHP

Adrian 338
Andrew 410
Grant 404
Mike 215
Tammy 262

And then because Adrian and Grant are crazy, our finisher dealt with lugging our 70lbs sandbag around the building (exact distance has yet to be measured) in four different manners:

1. Over-Shoulder
2. Bicep
3. Bear Hug
4. Fireman
(Numbers are seconds it took to get around, X = passed)

Adrian 37, 69, 59, X
Andrew 33, 100, 53, X
Grant 43, 47, 42, 36
Mike 35, X, X, X

Monday, January 7, 2008

Grand Opening Photos

Thank you all for coming and supporting us yesterday!

Have a fantastic New Year, train hard and be healthy!

-Foundation Fitness staff

Friday, January 4, 2008


Hello again friends -

We're just three days out from our Grand Opening and have received an overwhelming response from all of you who plan to attend. Thank you so much for your support. We're excited to see you all on Sunday and just wanted to give you a heads up on what to be prepared for. First off, as you'll come to see our gym is modest in size so space is limited. Our roll up doors will be up to accommodate everyone, so be prepared with warm clothing, extra layers and maybe something waterproof to stay dry (just in case). We'll do our best to keep you warm with pizza and beer, but it is January and this is Seattle after all.

Also parking is limited at our location on Lake City Way. So we recommend that you carpool with friends if possible. Otherwise come early to look for a spot.

Let us know if you have any questions before Sunday. We'll see you then!


On the 1st, Grant & myself went through our own version of the CrossFit Total:

Squat 5-4-3-3-3
Press 5-4-3-3-3
Deadlift 5-4-3-3-3

Grant's back was still recovering from Elizabeth so he couldn't go on with the deadlifts (the eccentric phase was killing his back), so he came up with

5 rds for time:
20 OH Walking Lunges, 45 lbs
15 KB Swings, 1.5 poods
10 Pullups

Grant - 10:20


Today we finally got a Concept II Rowing Ergometer (Thanks a bunch Janelle!), so Mike and I met with

3 rds for time:
500m Row
12 Deadlifts, BW
21 Box Jumps, 25"

Mike 19:10 (M), 115lbs DL, BW = 135lbs
Andrew 12:40, BW = 145lbs

Great job Mike, especially because this was your first time rowing!

Tuesday, January 1, 2008


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 trying to quantify what it really means to be fit and healthy. Enter CrossFit. It uses continuously varied functional movements executed at a high intensity to achieve it's definition of fitness, which is increased work capacity across broad time and modal domains.

What the heck does it mean? Well, essentially combining pushing, pulling, jumping, throwing, swinging, lifting, and running into fast, intense workouts that will improve your performance across a broad range of activities When you commit to the CrossFit methodology, you will see a dramatic affect on your quality of life and experience a positive increase in your capacity for action and accomplishment.


CrossFit works for everyone. Yes, it includes lots of advanced movements and and skills that can take time to develop. Yes, lots of the workouts are fast and intense. Yes, it looks really really hard. But, the goal of CrossFit is to provide a structure for elite fitness that can be scaled down to meet any skill level from gradeschool to gradschool to grandparents. 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 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 (and practitioner) who is dedicated to your success and well-being. You can come to our gym, have fun with a kick-ass workout and know that you have done something profound. Come revel in the comradeship of Foundation CrossFit and see for yourself.


We have all these wonderful toys! Kettlebells, barbells, bumper plates, plyo boxes, gymnastics rings, medicine balls, dumbbells, weighted rods, a Concept II rower, mats, pullup bars, sandbags, paralettes, the parking lot, a hill, a big stereo, and , of course, our bodies.


Weren't you listening? Foundation CrossFit is a no bullshit operation. No mirrors, no equipment, no excuses, and especially no red man-thongs. Get it done!


CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

We also publish the CrossFit Journal, designed to support the CrossFit community detailing the theory, techniques, and practice d by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.

We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.


Our mission at Foundation CrossFit is to empower you with the means to achieve functional strength. Whether your goal is to compete in a triathlon or simply weed the yard without straining your back, we will condition your mind and body to attain your personal goals. Our fitness regimen is based on the proven techniques of CrossFit with workouts that are customized to your skill level. In the end, our goal is to provide strength for life and power for the people.