Wednesday, December 31, 2008

Last day of '08


Have you worked up a list of goals yet? More importantly, are you going to stick with it?

How was your 2008? In January we had our Grand Opening and a fantastic turnout. It also marked the first RAINSTORM at Greenlake. What were some other great times?
And, of course, having you all as our support. Thanks for letting us do our thing and sticking with us.

Let's make 2009 amazing.



Run 1600m, Row 2000m or Jump Rope for 10 minutes.


as far as you can get in 20:08 :
100 squats
90 sit ups
80 supermans
70 pushups
60 kb swings
50 pullups
40 squat thrusts
30 lunges
20 windshield wipers
10 handstand pushups


Stretch- then go and get ready for however you're celebrating for tonight!


<3 FCF

Tuesday, December 30, 2008

Watch your back

Make sure you keep that lumbar spine in the correct position throughout the entire duration of the squat.

Stabilize the midline and move that weight!


CFWU (without squatting motions), then
20 air squats
15 back squats, 45lbs
10 jump squats
5 squat stretches


Back Squat 5x5x5x5x5


100 supermans, for time

Monday, December 29, 2008

The last of the snow is going!

So we're back! Classes resume with your RSVP's!



Work on rowing technique
easy 500m row


for time:
1000m row
50 thrusters, 45lbs
30 pullups

(if you dare, try 3 rds for time!)


Work on your GOAT!

Friday, December 26, 2008

CrossFit Shoes

JUST IN TIME FOR THE HOLIDAY RETURNS! And I know plenty of you received money as gifts.

First, please watch this clip of Brian McKenzie on running shoe technology: [Windows Media Video] or [Quicktime]. He makes some great points here.

There's a huge difference in how much a type of shoe you wear affects exercise. There are cross-trainers, runners, flats, lifestyle, tennis, "driving" shoes, boots, dancing shoes, etc. What are the best?

Running shoes have a roll to them from left to right and front to back to make a run more safe and more comfortable. It's the same with cross-trainers. Basketball shoes are flat, but don't provide much grip and the ankle support can hinder more than help. That, and they're heavy.

In the world of CrossFit it's got to be the flat. It can be any type of shoe you please, but the smaller/thinner the sole, the better. Why? Refer to the video. Also, you get a better sense of the ground when you do that. Ever see Arnold back in his golden days working out? He's barefoot. Watch any number of CrossFit videos online, classic body building/strongman and you'll see people without shoes on (unless, of course, they're wearing proper lifting shoes). These athletes can feel the ground which provides better proprioception, or one's sense of spacial awareness, improving one's use of the body. Essentially the following shoes are glorified socks.

Here are some suggestions:

Onitsuka Tigers (Buy)

Let me start with the shoes I've actually seen in action. I own a pair of these bad boys and they feel good. They're used for everyday wear as well as when I workout. I can move lightly like I'm barefoot and the thinner sole provides me enough comfort in movement and exercise.*

Converse Chuck Taylor All-Stars (Buy)
the high tops
the lows

The classics. You've seen these worn by millions of folks and there's a good reason for it! Another pair of shoes I own and these are my favorite strength workout shoes. They are completely flat and they have built up the proprioception in my foot to know when one part of the sole lifts. It keeps me stable throughout the lifts.

Puma Speedcat (Buy)
Coach Dave @ CrossFit Seattle and Mikey both rock these racing flats/driving shoes. These are purposely designed with breatheable material, with appropriate flexibility to allow the driver precise movement and input at clutch, brake and throttle pedals. Same concept as the previously mentioned Tigers- flat, light-weight and thin sole. These come in both leather and suede, but you'll obviously want the suede ones if you plan to get them to workout in.

Nike Free (Buy)

If you remember prior to the release of these shoes, Nike first experimented with the Nike Prestos. They were lightweight runners made for everyday use. Frees come in 7.0, 5.0 and 3.0- the difference being the thickness of the heel. The only problem with these is that the 3.0's are very rare to find now.

Adidas Goodyear Race (Buy)

Goodyear Tire Co. collaborated with Adidas to create a racing shoe because they were the hot fad a couple years ago. Obviously the sole is the tire material. These are basically the same version of the Puma Speedcats.

Puma H-Street (Buy)

Vans (Slip-on/"Spicolli", Authentic, SK8-Hi, the below pictured Half-Cab or any other skate shoe) (Buy)

These are just like the Converse Chucks, just a different brand. It does have a thicker sole, but that may be beneficial for some. These grew in popularity with the skate world because it allowed them to keep a proper footing on their skateboards because it stands so flatly. DC Shoes are very popular amongst the Californian CrossFitters too. They prefer the Spartan model.

Adidas Samba (Buy)
or any other indoor soccer shoe

Google POSE Running. The concept is about running as you would completely natural (see: naked). There is NO HEEL STRIKE when barefoot. Therefore, you wear a shoe that would do the same. Vibram Five-Fingers, anyone?

I hope that you see the similarities between the shoes I listed. Below I've posted some links and articles for you to read. Let me know if you try any of these!

Further Reading:

All pictures from

*I have a neutral-moving foot with a low arch (just in case you wanted to know my stats)

Thursday, December 25, 2008

Merry Christmas

The crew here at Foundation CrossFit would like to send you and yours some good mojo and holiday funk this Christmas.

Rest today! You should be spending the day relaxing with the ones you love whether it be fam, friends, your tv, videogame systems, music, your new gifts or a good book.

If you absolutely HAVE to workout today, pull a WOD from one of these:

Tuesday, December 23, 2008

New Expectations

January 6th marks our first year in business. We'll have something planned to celebrate and will announce plans as soon as they are finalized.

A new year means new beginnings. Expect different things to happen at Foundation CrossFit. Programming will change. The way classes are run will change. Your bodies will change. You're going to learn a bunch more this year and it's going to be fantastic. Be ready. Be excited. Be here.



Jump rope for 10 minutes. If you do not have a jump rope, do 50 squat jumps and/or tuck jumps.


amrap in 20 min:
50 squats
30 pushups
10 burpees


Stretching session (20-30 sec per hold):

Hope you remember these!

spinal stretch
knees to chest
(repeat twice)
pull RIGHT knee in towards chest
straighten leg toward ceiling, drop it across the body to the left
straighten leg toward ceiling, drop it out to the right
(repeat with LEFT leg)
spinal stretch
knees to chest
gentle rocking on your back, butt to shoulderblades
(turn over)
upfacing dog
prayer pose
Samson stretch RIGHT leg
shift weight to the knee, straighten leg and stretch hamstring
upfacing dog
prayer pose
Samson stretch LEFT leg

stand up, shake it out and finish with 10 squats

Monday, December 22, 2008

Snowed In


Looks like we've officially been snowed in. Amazing huh? Suprisingly, we didn't receive THAT much rainfall this Autumn and now look outside- SNOWSTORM 2008! Hope y'all stay warm!




10-15 reps of each:
dislocates with a pvc/dowel/broomstick
snatch balances
mountain climbers
Samson stretch (sec)


tabata pushups
rest one minute
tabata squats
rest one minute
tabata burpees


How long can you hold the superman position for?

Sunday, December 21, 2008


Because of the weather (and the lack of transportation) there will be NO CLASSES until further notice. Apologies! We'll still post up WODs and things to work on, but unless you have equipment at home looks like you'll be practicing a lot of gymnastics.

Good time to practice your handstands!
Anyone up for a snow workout at Greenwood Park?

Friday, December 19, 2008

2008 Holiday Party Info

So there's snow in Seattle and (some of) the roads suck. Regardless, we'll be having a holiday party! The agenda for tomorrow:

11am - A workout. If you dare...

12pm - Holiday Potluck Party: Food, Drinks (hot and cold) and a White Elephant gift exchange (Value less than $10).

DRESS WARM! We'll try to stay inside the entire time with heaters blasting, but it's still going to be very cold. The temperature is supposed to be between the 20's - 30's with cloudy skies. Wear jackets, hats, scarves and gloves! If you have any questions, comments or concerns LET US KNOW! Contact Andrew, Tammy or Adrian.



Weather-permitting there will be a 6pm class tonight. RSVP to by email or contact Andrew asap.

Allison and Brady swinging during the "12 Days"

What do CrossFitters ask for Christmas? CrossFit Ventura knows!


Check out this list they created- very good stuff... maybe we'll put up our own version with our own personal picks. Done with your shopping yet?




2 rds CFWU, then Burgener Warm-up, heaving snatch balances, muscle snatches


"Filthy Fifties"

for time:
50 box jumps, 24"
50 jumping pullups
50 kettlebell swings, 16kg
50 walking lunges
50 knees-to-elbows
50 push presses, 45lbs
50 back extensions
50 wall ball shot, 20lbs
50 burpees
50 double unders (or 300 skips)

scale as needed.


3 handstands for max time

Thursday, December 18, 2008

As promised.. the BW exercises!

Just a couple:
and of course, you can apply the Tabata protocol to any of these exercises.

buy this sticker here!


One Week Until Xmas

So keep XFitting until then! You never know if something like this will happen:

courtesy today's Affiliate blog post.

I'll be running a class the day after Christmas (12/26) at Urban CrossFit in South Lake Union. Time TBA. I'll update this post as soon as I get word.




400m run, 500m row or 3 min jump rope/mountain climbers/fast feet, 1 rd CFWU


5 rds for time:
20 oh walking lunges, 16kg (alternating)
30 kb swings, 16kg


120 seconds total of L-sits

Wednesday, December 17, 2008

Snowless in Seattle

With the weather preventing most folk to safely play outdoors, we've all got to find a way to stay active indoors! Tomorrow I'll post a list of exercises you can do inside with minimal to no equipment.

Where's our snow?!



as far as you get in 10 minutes, for form

10-15 reps each of:
overhead squats
deadlift, you choose weight
scoop + elbows high & outside
muscle snatch + snatch landing
ring dips


21 thrusters, 95lbs
21 pullups
15 squat cleans, 135lbs
15 ring dips
9 deadlifts, 225lbs
9 handstand pushups


5 min GOAT/GOAL practice

Tuesday, December 16, 2008

RAINSTORM Potluck this Saturday!

This Saturday (weather permitting- stay updated here!) we will be having a potluck at Foundation CrossFit at noon. Come by and enjoy the festive foods and beer and company! We'll also be playing White Elephant for those who want to do this fun "gift exchange" ($10 limit). I'll update this post with who's bringing what, as well as White Elephant participants

  • Andrew - eggnog
  • Elizabeth - cookies
White Elephant Players
  • Andrew

Two weeks, two days

Until the new year. Are you making any resolutions? More importantly, are you going to keep them?

Make them realistic, make them attainable. Once you achieve it, make a new and improved one. Keep pushing forward. That is what makes us do so well.

Max does his bear crawls as Brady and Matt look on.
Fran is drinking her beer




  • one round CFWU
  • 10 minutes of GOAT practice


for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Substitutions: 3 pullups & 3 dips per muscle up


10 minutes GOAL practice

Monday, December 15, 2008

The Holidays & Cold Weather

Due to the holidays and the cold Washington weather I'll be posting up daily workouts for those away from Seattle and (hopefully soon) for those snowed in. Also, pardon the lack of updates... guess who's laptop crashed again?! (wink wink Santa!)

Knees-to-elbows @ CFS for the 12 Days of CrossFit



"Tabata This!"
from the FAQ:

Tabata Intervals (20 seconds of work/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. Some performance insights and a scoring example from Mark Twight:
  1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
  2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
  3. Rowing first reduces reps on all other exercises
  4. Rowing reps are not seriously affected if done last
  5. Improvement happens really fast when the workout is done consistently (bimonthly).
  6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.

Great job to Elizabeth, Nate, Linda, Dorian and John for getting personal records today!

Tuesday, December 9, 2008

The 12 Days of CrossFit

CrossFit Seattle's 5th Annual "12 Days of CrossFit" WOD

This Friday, December 12th.
Workouts at 4pm, 5pm and 6pm. Potluck at 7pm
We'll be there at the 5pm and 6pm workout!

CrossFit Seattle
4358B Leary Way Northwest, Seattle, WA 98107

It's Christmas time, let's celebrate it as CrossFitters would! It's free!
Bring something to share for the potluck!

The Workout (the rep-scheme = the way you sing the carol):
  • one 100 yard sprint
  • two bear-crawls
  • three-second handstand
  • four clean & jerks
  • five dive-bomber pushups
  • six knees-to-elbows
  • seven kettlebell swings
  • eight hanging leg raises
  • nine ring dips
  • ten squat-thrusts
  • eleven pullups
  • twelve rocking pistols
26:30 was the fastest time last year. Anyone from FCF going to beat it?

RSVP through Andrew by email, call or text!

Wednesday, December 3, 2008

Lifting Ladies

Jessica pulling 185lbs

Jessica and Katie did their first heavy lifting workout this morning and put up some impressive weights!

Foundation CrossFit: Katie deadlifts 185 from ABueno on Vimeo.