Saturday, March 29, 2008


A big thanks to all who came out today! You all knew the weather was bad, but somehow during the workout the weather cleared up so that we could enjoy our fight in the sun.

Saturday's Crew

(run FGB style)
1. Goblet Squat
2. Wall Ball
3. Press
4. Box Jump
5. Pullup

Adrian D. 258
Adrian H. 293
Andrew 326
Dwinson 276
Jed 238
Jesse 267
John 304
Laura* 298
Marc 267
Marlon* 228
Mike 205
Nate 230
Nick 192
Shelle* 169
Tammy 251

Jed, Nate and Nick

Congrats to Laura, Marlon and Shelle for their first CrossFit workout! Also Nicholas, who had the best kipping pullups for the day! Big thanks again to Jesse and John of Local's Gym for coming by and bringing some toys. My bad about that shadow!


Thursday, March 27, 2008

Clean & Jerk

James Fitzgerald (aka OPT, the 2007 Male CrossFit Champion) said something across the lines of "Train smart, not hard". Ego gets the best of us and we sacrifice actual progress for the sake of having the bigger balls. KNOW HUMILITY!

for time:

30 Clean & Jerks

Adrian 3:25*
Andrew 3:10*

Today's finisher was a 'pinching farmer's walk' around the building.



Wednesday, March 26, 2008


Let's get it on! The next in our ongoing series of free Saturday workouts is almost upon us. Come to Foundation CrossFit this Saturday at noon for a Rainstorm of epic proportions.

Be there!

The Overhead Squat

If the squat is the king of all exercises (and functional movement), the overhead squat (OHS) is the emperor (I know, I know, but follow me). Required are CrossFit's 10 general skills condusive to fitness: cardiovascular endurance, strength, flexibility, stamina, power, speed, coordination, agility, speed and accuracy. The athlete gets the bar overhead with active shoulders and decends into a squat while keeping the bar in the frontal plane. Midline stability is the name of the game.

Elite level athletes can squat 15 reps with their bodyweight overhead.

Tammy warming up

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

Tammy 5:55*
Nate 8:09*
Mike 4:07*
Andrew 4:13

HQ did an experiment with this. Watch the video here (WMV).


"This. Is. Sparta's Workout." - The Bachelor Guy

Tuesday, March 25, 2008

Impossible is nothing.

Sometimes in life we need some inspiration. People will always talk you down from your goals. Here's a video to keep you going.

Think about a time when you held yourself back. Don't you usually think "Damn. I could've done better,"? Don't let there be a next time.

Saturday, March 22, 2008

RAINSTORM VI: Rain Harder.

Actually, it was quite sunny out. Welcome back Dorian! Greetings Danielle and Eric! Y'all did a great job for your first RAINSTORM. Too bad I forgot to bring a camera.

5 rds for time:
30 kb swings
sprint to the stoplight and back (~300m)

Adrian 14:23
Danielle 13:44
Dorian 14:58
Elizabeth 16:02
Eric 10:55
Jessie 16:08
Mike 17:40
Nate 13:24
Tammy 13:04

Thursday, March 20, 2008

Rainstorm VI

Friends, come and join us this weekend for another Rainstorm! We'll be hosting a FREE workout at noon, March 22nd. Bring a friend and come out for some serious fun, Prince-style. Afterwards, why don't we purify ourselves in the waters of Lake Minnetonka?


The other day a bunch of folk tried Roxanne for the first time. A few who've met her before worked for PRs.

Elizabeth, Jessie, Nate

Great job to everyone. I expect to fill up our "Trophy Case" with everyone's names in all the posted workouts within the next month!

Mike and Marc

Sunday, March 16, 2008

The 22nd Annual Big Climb for Leukemia

Our team!
Adrian, Tammy, Marc, Mike, Andrew, Amy, Charlotte, and Nate

We also saw CrossFit Eastside, CrossFit Seattle, Rainier CrossFit, Mt. Baker CrossFit and Northwest CrossFit being represented at the event.

Big congrats to Amy for placing 115 out of 2650 overall (placed 8th in ladies alone, 2nd in her age group!) and to Nate- I owe you lunch! See the rest of the results here.

Great people, good times, wonderful cause. See you next year!

Saturday, March 15, 2008


Didn't want to hurt the legs today... so we warmed up with tabata squats!

5-3-1 min for reps
push press

Great job to Jed, Mike, John and Marc for being crazy!

Big Climb tomorrow! DONATE HERE! (=

Thursday, March 13, 2008

The 10 General Physical Skills

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

The first four are improved through training. The last four are improved by practice. The middle two are improved by BOTH training and practice.

Training: the process of bringing a person to an agreed standard of proficiency by practice and instruction

Practice: to do or perform something repeatedly in order to acquire or polish a skill

The difference is INSTRUCTION!

Tuesday, March 11, 2008

Free RAINSTORM this Saturday

Folks, its that time again! Get your meat helmets on and come get serious this Saturday, March 15th. Be at Foundation CrossFit at high noon with your guns and especially your chaps...



from the FAQ:

"Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations."

Tabata This!
Jessie 34 M
Nate 41
Mike 43
Tiff 53 M
Marc 40
Justin 47
Andrew 63

Tiff plays for keeps!

I made up a Tabata This! alternative mix and posted the link to download on my blog. I also made this nifty little score sheets which I'll put up for download as soon as I can. For now you can email me at

Thursday, March 6, 2008


I've posted this a long time ago in my fitness blog, but I thought I should share it here as well.

Tabata intervals are defined by doing 20 seconds of work followed by 10 seconds of rest per found for eight roundsfour minutes. This video shows "bottom-to-bottom" tabata squats. They're as crazy as they look but if you're up for the challenge it's fast, effective, and damn good.

More reading on tabata intervals:

Wednesday, March 5, 2008

Raw gym = raw website

Like the new look? Peruse around and enjoy! Let me know if I've missed anything.


Tuesday, March 4, 2008

Hella Filthy

This Saturday (3/8) we'll be having another RAINSTORM workout. Please RSVP by email/phone/in person by Friday. Tell a friend!


today's workout, courtesy

Filthy Fifties
for time:
50 box jumps, 24"
50 jumping pullups
50 kb swings, 16 kg
50 walking lunges
50 knees-to-elbows
50 push press, 45 lbs
50 back ext
50 wall ball shots, 20 lbs
50 burpees
50 double unders

View a video demonstration (Windows Media Player / Quicktime)

post time to comments!

Sunday, March 2, 2008

Heavy legs - It's like walking with kids wrapped around them

Today we met at Roosevelt High School's track.

400m walking lunge
for time and # of steps

Tiffany 15:09, 398
Andrew 15:10, 374
Mike 16:08, 370
Ann Marie* 13:12, 407
Elizabeth* 11:02, 178
Dan* 14:06, 380

*notes in comments

We finished up with some basic gymnastics work/goofing around (handstands, headstands, forward rolls, dive forward rolls). Good stuff. Expect to see some RAINSTORMS there come summertime!


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