Monday, October 31, 2011

All Hallows' Eve 2011

Happy Halloween from Foundation CrossFit!




as many rounds as possible in 20 minutes:
20 alternating pistols
20 toes-to-bars
20 (banded) good mornings, black/green
1 rope climb, 15'

Post rounds and reps to comments!


Big thanks to all of those who came out for our Halloween Party on Friday!

Click to enlarge:




Thursday, October 27, 2011

Impressive... Most Impressive.

The American athlete Donny Shankle of California Strength wins Bronze at the 2011 Pan Am Games. He's won a spot on the 105kg podium with a total of 368 (165 snatch, 203 clean & jerk).

Other Pan Am clips who didn't get to see the badassery live:

You'll see these guys again at the 2012 Olympics.




3 rounds for time:
400m run
21 kb swings, 24/16kg
12 pullups

compare to 01FEB2011. Post results to comments!

finisher: max L-sit (standards per 2011 Games)

HALLOWEEN PARTY starts at 8:30! Special WOD at 7:30!


In other CrossFit news, Dan Baily does "GRACE" in 62 seconds:

Zeb and Mark: you've got some work to do!


Wednesday, October 26, 2011

Fluid-style vs Hard-style


Which style do you like better? Why?



backsquat 10 x 2


for max height:
standing box jump


Today's box jump requires two feet jumping together from a standing position.


Tuesday, October 25, 2011

Party This Friday

The FCF Halloween Party is this Friday!


Are you ready? 7:30pm special workout followed by fun, friends and food!



Active Rest / Skills day!

for 5 minutes:
"Fluid"-style kettlebell swings


for 12 minutes:
kettlebell windmills


kettlebell arm bars


This week the Pan American Games takes place in Guadalajara, Mexico. These games are the 2nd largest multi-sport event after the Summer Olympics and they're taking going on RIGHT NOW! This is the event that usually foreshadows the talent going to the Summer Olympics.

Today we saw weightlifting superstars (and CrossFit supporters) Chad Vaughn and Kendrick Farris both take Bronze:

Kendrick on the right

Tomorrow (Wednesday the 26th) we'll see the Men's 94kg and Women 69/74kg Finals. Thursday will be the Mens 105/105+kg and Women 75+kg event.

Also being covered at this event are Artistic Gymnastics. You guys will recognize the gymnastics rings we play with as the event known as Still Rings. Check it out!

If you can't get it from your television provider, have no fear!



Monday, October 24, 2011

The Awesome Dawson


Farewell to our friend, Mr. Mike "Pawson".




for time:
400m run
30 burpees
30 push press, 50/35kg
30 slam ball, 30/20#
400m run
20 burpees
20 push press, 55/40kg
20 slam ball, 30/20#
400m run
10 burpees
10 push press, 60/45kg
10 slam ball, 30/20#
400m run

Post time to comments!


the new digs!

Who's up for a 12pm workout next Sunday at Brady's new box, Rocket CrossFit? Everyone's invited!


Sunday, October 23, 2011


(Please don't break any!)



10 x 100m sandbag runs


for time:
20 pushups, 1 situp
19 pushups, 2 situps
18 pushups, 3 situps
(continue the pattern ...)
3 pushups, 18 situps
2 pushups, 19 situps
1 pushup, 20 situps

compare to 18APR2011.


Enhancing Corporate Productivity, Community with Group Fitness Programs: The Reebok-CrossFit Paradigm - Forbes

Can Fitness and Profitability co-exist?


Friday, October 21, 2011

Ladies' Snatches

Ladies murdering some serious weight!




for time:
30 snatches, 60/45kg

compare to 11MAR2011. Post time and loads to comments!


Where Are They Now? Diseases That Killed You in Oregon Trail - Kotaku


Thursday, October 20, 2011

Running program anyone?

Are any athletes ready for another iteration of our running program? Not only will we help improve form, reduce injury, and increase efficiency, but we'll have a ton of fun.

Distance running season is here. The Seattle Marathon is coming up!

Are you ready?



tabata intervals of:
  • hand-release pushups
  • box jumps
  • toes-to-bar
  • kettlebell sumo-deadlift
Post scores to comments!


"Fit 2 Fat 2 Fit" - Free the Animal

A personal trainer intentionally stops working out and starts eating terrible food.

What a biter. I had this idea years ago AND THEN I REALIZED HOW STUPID IT IS.


Wednesday, October 19, 2011

"The Champ Is Here"

From Jeff P:
Foundation has its newest National Champion as of today! 
Jo just captured the National Champion Omnium title in Invercargill on the South Island of New Zealand. This is one of the first big steps on the long road to securing the opportunity to represent New Zealand in her third Olympic games in London next summer. The omnium is a new track cycling event for the London Olympics and consists of six different events contested over a two day period – rider with the lowest points total from the sum of all their placings wins. It is the decathlon of cycling and the winner can claim the title of top cycling athlete. 
Jo took no chances and dominated the competition by winning 5 of the 6 individual events enroute to the title. She credits all of the squats and deadlifts, box jumps and burpees at Foundation with making her stronger than she has ever been. Burpees Rule!! She is ready to take this challenge on.

Thanks as always for all the great guidance and coaching. She is obsessed with Olympic lifts at the moment. I have to remind her once in a while she is an Olympic cyclist not an Olympic lifter but that hardly even slows her down.

The cool thing about this Championship for her was that except for just a few days before all the preparation was done on the road, on ergs and in the gym – very little on the track. She posted her second fastest times ever in each of the timed events – the flying lap, 3K pursuit and 500. She is pretty excited about where she will land with some more specific training if she is going that already. Thanks Foundation!
Check out these links!



for time:
run to the other gym (Foundation CrossFit / Foundation Athletics) and write your name on the whiteboard. Then run back.

Simple route from FCF to FA:
- 11th to Pike
- Pike to Boren
- Boren to Fairview
- Fairview to Harrison
- then reverse!

Fun route from FCF to FA:
- 11th to Pike
- Pike to Broadway
- Broadway to Denny
- Denny to Fairview
- Fairview to Harrison
- then reverse!

Post time to comments!


Time to think about dressing up!

It's that time of the year to workout and be festive (see: eat and drink) ALL WHILE IN A COSTUME!

On Friday the 28th at 7:30 all those dressed up will do a special Hallow's Eve workout and at 8:30pm we'll eat and drink the night away (or until we kick everyone out!)

It's potluck-style (as always) so bring a dish to share. BYOB too!

 Also I'm pretty sure we'll have some mini-contests for prizes. Friends, family, and fellow CrossFitters: ALL GUESTS WELCOME!

facebook event page here.


Tuesday, October 18, 2011

Prepare your gear!

Wear your running gear tomorrow!



for time:
100 cast wall walks

as many reps as possible in 15 minutes:
cast wall walks

Post time to comments!

You should have a new goal to reach by the end of the year. Expect to see this WOD two to three more times.


Get prepared for the 2012 CrossFit Games Open in 4 months. It might seem like a long time away, but if you're serious about participating, training started back LAST July!
The 2012 CrossFit Games season will begin with the Open, a worldwide online competition with one workout per week. The Open will run for five weeks, from February 22 to March 25. Anyone can compete in the Open, regardless of fitness level or experience. More than 26,000 athletes from around the world took part in the 2011 season, and 2012 promises to be even larger.

In order to participate in the Open, athletes can do the workouts at their local affiliate or film their attempt from their garage gym. All scores and videos are then submitted to the Open website, which allows athletes to track how they match up with athletes in their region and around the world.

Athletes can choose to compete in three categories: Individual, Team, or Masters.

Individual athletes and teams that perform the best across the five Open workouts will earn a chance to compete at the second stage of the Games, the Regionals. Masters athletes (beginning at 45-years-old and older) will compete to be among the fittest athletes in their respective age division. The top Masters will earn an automatic spot at the Games in July.
Are you ready?


Monday, October 17, 2011

Unreal Speed and Accuracy

(video via Adi the Beastmaster)

This is a training video of Pyrros Dimas, a World Champion Olympic Weightlifter (who's won 3 Gold Medals) out of Greece, doing what he does best.

See how he opens completely before getting under the bar? Notice the speed at which he drops under the bar in his jerk?

He's Superman with a barbell.



3RM clean & jerk

The clean is a full squat clean. You may split or push jerk- whichever you prefer.

Post loads to comments!


Need some motivation and accountability with your nutrition? This isn't a true challenge (a la Look Good Naked or PaleoRx), but it's fun to have some people with similar goals ESPECIALLY before the holidays.
Hey Ya'll! 
Welcome to the most Informal Nutrition Challenge! Since the holidays are just around the corner Aimee P, Lillian, and Sheena decided to put a group together to go through a challenge to build smarter eating habits. There will be no points or prizes and logging your daily intake will be OPTIONAL. If you decide to log your food, feel free to write it in this group page. It has helped a lot of people in the past, especially with accountability. 
There are a number of people who have experience with eating clean, including The Paleo (and/or Primal) Diet, who will be participating so if you have ANY questions at all -- please don't hesitate to ask Lillian, Sheena, and Aimee P.
Here are a few simple "guidelines" to the challenge:
  • Eat lean meats, seafood, vegetables, some fruit, + nuts & seeds
  • Work out
  • Avoid processed foods, sugar, grains, and/or dairy
  • Get enough rest/sleep
  • Have fun!
We'll also be providing more information as we go along (hence the "Informal") and will also be sharing our favorite recipes. Hope this will help those who have been meaning to eating more clean to see improvements in workouts, improvements in energy levels, and improvement with how clothes fit!
Check out the facebook group here:


Friday, October 14, 2011

You thought "CINDY" was tough?

Check out Again Faster's Adaptive Competition Team crushing today's WOD:

Super inspiring.

Anyone PR? Who's got some new goals?


Thursday, October 13, 2011

Help please?

Nathan is the president of the SU Baseball team for a second year in a row now and he would gladly appreciate your help:

"We were the Conference Champions last year and were three innings away from going to the World Series. This year unfortunately we didn't get close to the amount we asked for from the school so now we're having to fundraise and rely on donations for our team.

This year is the biggest year we've had as far as turnout goes which is great but it also means more costs because of more players. We need more uniforms as well as more money for travel. We're also hoping to take a trip to California during spring break but there's no way that's possible with the amount we have right now.

A little more info is on the donor site at

Also if people want to know more about our team we have a website at  

So yeah, I think that's about it. If you want to know anything else feel free to ask. And thanks again!"

We got you Nathan.




as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

compare to 18JUN2010. Post results to comments!


Baseball and many other sports depend on accuracy, especially when throwing.

Check out the awesome display of control with a frisbee and a basketball from these guys:


Wednesday, October 12, 2011

The Setup

THE SETUP from Pao Sanchez on Vimeo.

Don't forget that our current FCF members also get to use Foundation Athletics free of charge for the month of November. Normal visitor rates apply for visitors.

You can also email for an orientation if you want to join us!


3 rounds, each for time:
500m row

compare to 29DEC2010. Post best time to comments!


Winter's coming...

the goods

Any new kinds (or colors) of apparel you want to see from Foundation CrossFit and Foundation Athletics?

  • Parkas?
  • Short shorts?
  • Long sleeves?
  • Sweat pants?
  • Beanies?


Monday, October 10, 2011

Fair Warning

Do not check the rest of this article if you are easily offended... it's all in good fun (unless it's not.)


My relationship with CrossFit coaches is similar to that of my old football coach in that: if they tell me to do something, I do it without question.  That’s called respect and it’s easy for me because I have legit coaches.  I wish HQ would issue whistles so coaches could blast ‘em anytime someone acts like a fuckstick in the gym.  Late to class?  Whistle!  Dropping an empty bar?  Whistle!  Running your suck about that new Lululemon outfit during the instruction portion of class?  Triple whistle!  ”Run laps till I say stop, dipshit.”
New coaching apparel at the Reebok CrossFit store - high cut polyester shorts.
This one’s for the real CrossFit coaches.  The ones who know their shit.  Those who’ve put in long hours helping clients get better well after the class is over.  They are the ones who’ve rallied the community behind charity causes that raise fucktons of money after building their businesses knowing full well they weren’t going to get rich.  Coaches who got way more pumped about a client getting their first muscleup than even that client did.
But this is Beastmodal Domains, where I uphold a standard of making fun of shit and so far I’ve done nothing but pass out handjobs.  I’ll leave the corny, feel-good bullshit to SICFIT and get to work slaying the absurd.  I asked coaches from Australia to Vegas to sound off about clients that annoy the fuck out of them.  These people suffer in silence when one of us does or says something fucking stupid.  They have to remain political.  I do not.  Coaches love what they do, but like every job – there is shit that pisses them off.
“Go Too Heavy Guy”:  A male ego problem.  Strong motherfuckers go heavy and maintain a good pace.  Needledicks go heavy and take too fucking long.  I call these guys Rip Van WODkilla.  Doing it RX’d is a bad idea if you don’t have the stones to back it up.  Sometimes, “Go too heavy guy” is actually strong but he scales up or adds a weighted vest as a copout in order to avoid getting smoked by better athletes who do it RX’d.
"You only beat my Murph time by 2 hours because I carried all of my platoon's gear."


read the rest here:

Don't Be A Dumbbass Client - Beastmodal Domains


WOD Monday 10OCT2011

as many burpees as possible in 30 minutes.

Post results to comments and pat yourself on the back.


WOD Tuesday 11OCT2011

sumo deadlift 5RM


50-40-30-20-10 reps for time:
double unders

compare to 22JUL2011. Post time to comments!


Thursday, October 6, 2011

Concept2 Rowing Fall Challenge

“No matter how hard I tried, I could never beat it. It never broke and it never let me down.”
- Sir Steven Redgrave, Olympic Gold Medal Rower, on the Concept2 Rowing Erg

The Concept2 rower, is an ergometer, literally a tool to precisely measure physical effort, and it’s a great way to “DO WORK!” The Crossfit Journal describes the C2 as “complete as any single exercise can be!” And if that’s enough of an endorsement there’s a competitive angle now too!

Since the middle of September, FoundationCF athletes have been completing in the C2 Fall Challenge, a global competition to see how much work we can do! Team FCF has already logged over 80,000 meters since September 15. (That’s over 231 trips from the box to Molly Moons! Imagine all those scoops of ice cream...)

FCF is currently ranked 245 in the world and is one of the Top Boxes in Washington.

While the competition is already in full gear, there’s no reason not to join in the "fun" and start logging meters! Detail on how to join can be found here. Team Name is "Foundation CrossFit".

- Andy W.




21-15-9 reps for time:
deadlift, 100/60kg
handstand pushups

compare to 17JUN2011. Post results to comments!



Wednesday, October 5, 2011

The Rooster

Mr. Gallo: fan of beer and future Masskrugstemmen master



Happy Birthday to Mark G and Sarah M!


as many rounds as possible in 29 minutes:
4 turkish get-ups, 24/16kg (per side)
10 slam ball 30/20#

Post results to comments!


"Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart."

- Steve Jobs


Tuesday, October 4, 2011

The Inaugural WOD

We ran the Inaugural WOD (or baptism if you think about all the sweat) at Foundation Athletics this past Saturday.

Big thanks to all those who came out: Arnnie, Jake A, Danny, Sandi, BCS, Tyr, Rhino, Lillian, Lee T, Rachel J, Sheena, Max, Kristina, Victor, Mark B, Paul, Karen, Jeff P, Nate A, Cheryl, Aimee P, Mandy, Garit, David H, Colin, AW and Tony!

Remember that all current members have access to our new gym for free during the month of October. Come by and play with the new space and the new toys! RSVP with a quick email to



thruster 5-5-3-3-1-1-1

You have seven sets to find a 1RM thruster (full squat to an overhead lockout)

Post results to comments!


Another project for the gym? 

What other activities would you want to see more of in CrossFit? Climbing skills? Ninja Warrior skills? How about slack line skills?


Monday, October 3, 2011


The bornday dude getting some kettlebell!




2 rounds for time:

20 pullups
30 dive-bomber pushups
40 med ball clean-thruster, 20/14#
50 double unders

SupeRx = 3 rounds for time with chest-to-bar pullups, med-ball-clean-wall-ball (20/14#).


Please note that you must email to RSVP to class.

click to embiggen

Andrew will be leading all classes this week, but don't fret FCF- he'll be home next week!