Friday, October 31, 2008

T-shirts are in!

Happy Halloween! Just in time for a great treat our latest batch of Foundation CrossFit t-shirts are in. For those who ordered a shirt, we'll have them ready to hand out on Saturday at the Rainstorm. If you can't make it on Saturday, we'll have your shirt at the gym so you can pick it up the next time you stop by.

We've also got a few sweet white long sleeve t-shirts for sale, if you want to check them out. They look pretty awesome. Thanks again to everyone for buying a shirt and continuing to support our gym.

Happy trick or treating to all!

Thursday, October 30, 2008


Special workouts tomorrow @ 1pm and 7pm! Be there in a costume!

Winter Pineapple Classic 2008

Thanks to Jen for the reminder! This event crept up on me, so apologies for not mentioning it earlier.

from the official site:

Aloha! The Winter Pineapple Classic is a 5k run with obstacles along the course followed by a Hawaiian luau. The 5K course challenges teams to navigate a series of obstacles and physical challenges that participants will not know until race day. That's only part of the fun.

All participants are invited to celebrate at the post-race Hawaiian luau. Thanks to NW Construction, we will turn an old airplane hangar in to an indoor beach complete with sand! We will round out our luau with roasted pig, vegetarian sides dishes prepared by the Kauai Family Restaurant, Hawaiian entertainment led by Aunty Manu, and a beer garden hosted by Georgetown Brewing Company. Bring your flip flops, beach chairs, and beach towels to enjoy the festivities!

The event, designed for teams of two or four, is open to anyone aged 12 and over at any fitness level. If you need teammates, register as an individual and we'll assign you teammates. All proceeds go toward The Leukemia and Lymphoma Society's mission to fund cancer research and assist patients and families fighting blood cancers.

Join us for an event that will bring out the aloha spirit in you!

The run will take place on the morning of Sunday the 16th of November at Warren G. Magnuson Park. The first wave of participants starts at 10 am and continues every 10 minutes thereafter.


Heavy deads last night!

welcome home Linda! (and Brady!)

The WOD: Deadlift 5-5-5-5-5

Max, the natural

Followed by the 2-minute kettlebell swing test

girevik Nate

Finished with

as many squat jumps (45lbs) as possible in 60 seconds

Brady at the top of the jump

Elizabeth was laughing throughout it all

squat jump showdown: Tony & Dorian

our firecracker Lisa

Great job everyone!

Wednesday, October 29, 2008

The Taken

If you haven't heard, Nate invested into an independent horror film that's finally seeing release!

"The Taken" Trailer from Valentine Entertainment on Vimeo.

Tuesday, October 28, 2008


We've done this WOD a couple of times at the gym already, but now we're going to challenge people to get close to the top records. The fastest recorded time is 18-odd minutes. If a team can beat the 20 minute mark, each individual will win a 30-minute personal training session and a t-shirt!

More challenge details coming soon!

the wrecking crew

Team Awesome 27:17 (Linda, Tony, Coy, Max)
Team Badass 26:10 (Jen, Mikey, Jason, Dorian)

Monday, October 27, 2008

CrossFit on MSN

If your gym suddenly looks like a cross between a gymnastics studio and a Marine Corps boot camp, chances are it's offering CrossFit classes. This fitness craze that's swept the nation in recent years was developed by a former gymnast in Santa Cruz, California, named Greg Glassman. The grassroots movement started with Glassman's rudimentary Web site on which he posted a daily workout routine (officially known as the "workout of the day" or simply the "WOD"). A dedicated following of police officers, firefighters and military types soon discovered the workouts, and from there, the wave just kept growing. Now, CrossFitters (as devotees are called) number in the thousands, and gyms across the country are offering this intense workout program.

"The workouts include elements of Olympic weightlifting, gymnastics, and track and field done in combinations that increase core strength and conditioning," explains Jake Platt, owner of Northwest CrossFit in Seattle. There are about 50 basic exercises that are mixed and matched to create the "WOD," and every day is different. "Routine is the enemy," says Platt, an N.A.S.M. Certified Personal Trainer. "We want to keep your body guessing and make sure that no adaption is happening that will lead you to plateau and stop seeing progress."


Props to Shannon down in CA!

Wednesday, October 22, 2008

Tony's Dirty Thirty

Life has just begun!

Happy Birthday to Tony and Happy Belated to Katie!

as far as you can get in 30 min:
30 box jumps, 24"
40 kb swings
(24kg men, 16kg women)
50 pullups

60 wall ball (22lbs/15lbs thrusters)

70 lunges

80 v-ups
90 sec active hang
100 burpees

Adrian swinging away

Nate, Elizabeth and Ashley

Both the birthday boy dude and Ashley finished! Tony kept going and reached 105 burpees before time was called. Elizabeth, Adrian, Mikey, Andrew, Nate and Dorian also did the workout. Check the FCF Thread for their results.

Fit Across

"We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true."

- Greg Glassman, CrossFit Founder

CrossFitters are unparalleled in general physical preparedness (GPP). For those not specializing in a specific sport or activity, GPP lays the groundwork for (just like it says) pretty much prepared for any physical task for you to complete, whether it be carrying a whole bunch of groceries a long distance or carrying someone away from danger.

How can we tell how much GPP a person has? It is the 10 General Physical Skills: Cardiorespitory Endurance, Strength, Flexibility, Stamina, Power, Speed, Agility, Balance, Coordination, and Accuracy. The better you are in each of these skills, the better your physicality.

And remember: the more athletic you become, the more athletic you will look!



A big congrats to Lisa for doing her first CFT @ Local's! She rocked it with a Total of 370. Great job Lisa- you make us proud!

Monday, October 20, 2008

New Class Time

Tonight we'll have class at both 6pm and 7pm. Please call or text Andrew to RSVP!


Tony's birthday is on Wednesday. Celebration includes special birthday WOD @ 7pm!


RAINSTORM may or may not happen this weekend. Hold tight for developments!

Saturday, October 18, 2008


Post-"Fithy Fifties" (RAINSTORM XXXII) stretching session, led by none other than Arnold Schwarzenegger! CrossFit utilizes Pose Running, we utilize Pose Stretching!

Linda, Dorian, Lisa, Elizabeth, Tony and Nate

Friday, October 17, 2008

New class schedule!

For ONLY (maybe) the last two weeks of October we will run classes as follows:
  • Mondays & Wednesdays - 6pm Beginner/Intermediate class, followed by a 7pm Advanced class
  • Tuesdays & Thursdays - 7pm "everyone" class
You must be cleared to participate in the Advanced class. How do you get cleared? Speak to Andrew!

Thursday, October 16, 2008

CrossFit Total this Sunday




from Jesse & crew, Local's Gym:

Attention attention!!

This Sunday at 9:00am is the CrossFit Total that we’re hosting! What a "Total" is is the combination of your best 1 rep Squat weight, Military Press weight and Deadlift weight. Adding those together creates a "Total".

You have two options: 1) come watch and cheer people on from other gyms, meet people and have some fun for a few hours or 2) compete yourself and cause shock and awe in all those witnessing your lifts :)




Weigh in starts at 9am, lifting to follow at 10am.

For those interested in going (please let me know!), we'll be meeting at our gym @ 8:30am, leaving promptly by 8:40am.


Here's the official CrossFit Total PDF
[right-click and "save as"]

Wednesday, October 15, 2008

Ahh, Push it! (c) Salt-N-Peppa

bottoms-up kettlebell pushups

AMRAP in 20 min:
30 push presses
20m broad jump burpees

10 object pushups

The best score last night was 6 rds + some. What can you get?

push pressing the bar

We had Johnny from Tokyo come by. I hope you find CrossFit well and that you eventually make the move to Washington... and then after making the move, joining a CrossFit affiliate! Thanks for being the cameraman.


Awesome article on CrossFit Fredericton online. Read it, it'll give you a little perspective!


Tuesday, October 14, 2008


We split this up! It was "Fran" for our firebreathers and a KB Class for the newer folk. 4:26 remains the in-house record. Someone better get sub-4:00 minutes sooner than later! Click the pictures to embiggen!

Saturday's crew

Marc prepares himself

Jen swinging away

Thursday, October 9, 2008

A definition.

[mas-uh-kiz-uhm, maz-]
  1. gratification gained from pain, deprivation, degradation, etc., inflicted or imposed on oneself, either as a result of one's own actions or the actions of others, esp. the tendency to seek this form of gratification.
  2. A willingness or tendency to subject oneself to unpleasant or trying experiences.
Don't all CrossFitters fit this description a little if not all the way true? I mean, the workouts get tougher and harder, but you all keep coming back?

Wednesday, October 8, 2008


Five rounds for time of:

7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Comments here.

Tuesday, October 7, 2008

Thursday, October 2, 2008

A Little Linda-ish

I've always wanted to put the kids through the "Linda" WOD, but it's difficult when we don't have enough plates to do proper weights for each individual. So we threw the weights down and changed the rep scheme:

100-90-80-70-60-50-40-30-20-10 sec rds, for max reps:

deadlift, 115 lbs

bench press, 95 lbs

hang power clean, 65 lbs

Linda 118/101/111 = 330
Jason 153/136/115 = 404
Gilles 117/73/81 = 271

After cleaning up all the sweat they left (DAAANG!), Mikey and I did a modified, lighter version of "Linda"

"Little Linda"
10-9-8-7-6-5-4-3-2-1 rep rounds, for time:

deadlift, 115 lbs

bench press, 95 lbs

hang power clean, 75 lbs

Andrew 8:18
Mikey 21:06

Wednesday, October 1, 2008

How high is your jump?

Jumping is definitely a natural movement we, as humans, do.

Can you jump 66 inches?

First of the Month WOD

Choose your order of rounds, for time:

Round A
800m run
24 kb swings
42 pullups

Round B
1000m row
24 deadlifts
42 box jumps

Round C
100 double unders
42 db cleans
24 push ups

Andrew (CBA) 22:06
Dorian (ABC) 26:00
Kimberly 21:45
Lisa 29:45
Mikey 30:09

Recognize the rounds? It's Helen, Christine and some other random MWG combination. Good times. Try it.


Natural Nonsense!
by Ross Enamait

It doesn’t take a rocket scientist to notice that obesity rates have “sky rocketed” in recent years. Like it or not, but much of the world has grown fatter than ever before. Obesity is a growing problem (no pun intended), but we already know that. Identifying the problem doesn’t do much of anything. Yes, we have an obesity problem, but how do we go about fixing it?

I wish there was a simple answer, but when dealing with large populations, it becomes much more complicated...


Foundation CrossFit shirts


T-shirts are now available for order. If you would like to purchase a t-shirt, please contact Tammy at and indicate:
  1. the style of shirt you'd like
  2. the size you need
  3. how many shirts you'd like to order
T-shirts can be paid for with cash or check.

Lisa in black, Mike wearing the elusive green

- Black short sleeve cotton tee w/white lettering: $18
- White short sleeve cotton tee w/black lettering: $18
- Black short sleeve performance tee w/ white lettering: $20
- White short sleeve performance tee w/ black lettering $20
- Black long sleeve cotton shirt w/ white lettering: $27
- White long sleeve cotton shirt w/ black lettering: $27
- Black long sleeve performance shirt w/ white lettering: $30
- White long sleeve performance shirt w/black lettering: $30

the white tech tee


- Women's: Small, Medium, Large
- Men's: Small, Medium, Large, X-Large