Run Club has now moved to Thursdays! Tonight we'll hit a easy 4-mile run along the east side of the lake. Let's kick off summer by breaking a sweat together outside the box.
All FCF/CFSLU athletes welcome! No need to RSVP! Just get to CFSLU by 7pm. We'll leave the box at 7:05pm sharp!
----
WOD for Thursday 6/27
GYMNASTICS
Play with the rings for 15 minutes. Continue to link 8-12 elements in a row, showing control.
You'll have 7 minutes in an overhead squat ladder. You'll start with a barbell* and add 10/5kg for every successful set. No racks allowed. Continue until time is over. Rest for 2 minutes.
then
for time:
30 burpee-muscle-ups
*Starting barbell weights for ladies will be 15, 25, 35, 45, and 55kg. Men will have 20, 40, 60, 80, and 100. Watch the video through the link above for more details.
MY TIME SPENT HERE IS THE BEST PART OF MY DAY. To be honest, I was one of those girls who was increasingly hesitant to join CrossFit. I was perfectly content with my own little routine at the gym and I loathed the so-called cult aspect. But after being yanked to numerous competitions by my boyfriend and constantly hearing some of my best girlfriends making tremendous gains in their strength, I came to find that it offered so much more.
I've worked out at various boxes and Foundation CrossFit far exceeds each one in terms of instruction, knowledge, and passion. All of the trainers are equal in the direction and motivation they provide to their athletes. This is especially important to someone like me who is more often than not intimidated by heavy weights, ropes, and high bars. But because of Foundation's persistent encouragement I am constantly finding myself performing movements I never thought I could. And this support and encouragement extends and is multiplied by each athlete that shares the gym. Their community is incredibly welcoming and will be cheering for you whether you're first or last to finish the WOD.
I love the high standards at Foundation. Their programming makes sense and is effective, their facility is clean, they start and end on time, and their training and feedback is consistent. A big emphasis on documenting your workouts, which I've found to be an incredible measure and reference of progress. I always feel like I'm being made to understand the proper movement standards and I appreciate that the trainers will not just call you out on your form but offer suggestions on how to improve or scale your workout and/or push you to the next level. As a perfectionist I'm always looking for ways in which I can attain and push for high standards and goals through my job, personal life, etc. Because of Foundation I can do the same through my workouts as well.
Foundation offers everything that makes a great CrossFit gym: experience, knowledge, non-judgement, patience, personality, and pure awesomeness! You will amplify your involvement in your own health and fitness when you join this gym and feel lucky to be moving and sweating among great trainers and people alike!
Thanks Elle and happy bornday!
----
WOD for Wed 6/26
STRENGTH
press 5x3
CONDITIONING
"ELIZABETH"
21-15-9 reps for time:
clean, 61/45kg
ring dips
Compare to 25JAN2013. Post time to whiteboard/comments/Cody.
*** Run Club has moved to Thursdays at CFSLU at 7pm! ***
Extracurricular Cardio 6/25
RUN/ROW/BIKE/AIRDYNE
12x1 minute all out efforts, each for max distance/speed.
Recover 30 seconds between intervals.
Remain consistent and try to best the previous distance/speed traveled with each effort.
*Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing. Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.
Our days are coming to an end here at Foundation CrossFit v3.0. We (well, really all of you) have been kicking serious ass here for four years.
2009
Our new location is still on The Hill. It is pretty close to our current location. (If you weren't given the tour yet) It might be on the same block. It might even be the first entrance south of our current entrance.
2010
While we aren't moving far, we have many things to celebrate and commemorate. So come sweat with us and have a drink (there will be a keg or two) post-workout.
2011
The last workout* at FCF will be Friday at 6:30pm. COME POUR ONE OUT FOR FCF!
2012
* Please note that this is not actually the last workout held at FCF. We will be moving equipment over starting the end of next week, and these are the last few days we know the gym will look as it does now...
2013
2013+
----
WOD for Summer Solstice Friday 6/21
"FIGHT GONE BAD"
3 rounds for max total reps:
wall ball, 20/14 @ 10/9'
SDHP, 35/25kg
box jump, 20/18"
push press, 35/25kg
row (calories)
1 minute stations, with a 1 minute rest to end each round.
from CrossFit.com: "This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. 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. Today is 3 rounds. The stations are:
Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
Row (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."
Compare to 08DEC2012. Post total score to whiteboard/comments/Cody.
----
Episode 67 of Barbell Shrugged featuring CJ Martin:
Elias Kass is one of our long-time FCF athletes, a naturopathic doctor and a licensed midwife that does CrossFit! In a few weeks, he's heading to Vila Central Hospital in Port Vila, Vanuatu, to volunteer as a midwife in the maternity ward. Vanuatu is an independent nation (after being a French/British colony) in the South Pacific near Fiji. He's planning to deliver babies and teach midwifery and nursing students while he's there.
Hey FCF Foundations Graduates: First person to name all the people in this picture gets a t-shirt! Post it in the comments!
----
WOD for Champagne Friday 6/14
"LYNNE"
5 rounds for max reps:
bench press, BW/.7BW
pullups
compare to 08FEB2013. Post results to whiteboard/comments/Cody.
----
FOR THE LADIES....
Sheena's Skill Session last Wednesday had a great turnout. Lots of ladies came hungry to work on their pull-up and kipping progressions, from both FCF and SLU. This is going to continue for the next several weeks, every Wednesday night at 5:30pm and 6:00pm, at CrossFit SLU, for no additional cost. All ladies are welcome to come join Sheena and the crew to make it happen! We already can sense that a few firsts will happen in the very near future. Keep up the good work and keep doing your homework!
My nonprofit Seattle Greendrinks Turns 10! Goodwill and Mayor McGinn will be judging the Thrift Shop costume contest, and Car2go and Lyft are throwing out free rides. $15 admission with beer, wine, ice cream, silent disco dance party, photobooth, live screen-printing, food art on live models, and other giveaways and shenanigans. Bring items to donate to Goodwill!
A huge congratulations goes to Kristin and Lee for participating in their first Olympic Lifting meet, "The Freak Show" held in Aberdeen, WA. According to their coach Blair, "Both were outstanding" and it shows as Kristin went 5 for 6 lifts with a total of 101kg, and Lee went 4 for 6 lifts with a total of 172kg.
The next competition "The Bad Mother" meet at Thrush Sports Performance down in Sumner is supposedly set for August 17th.
Terence was my roommate at the 2013 Lululemon Ambassador Summit and a great guy. We ran 4 miles around Whistler that first day we were there- the most I've run in a very long time- and it was because T was such a relaxed dude.
play on the rings for 10 minutes. work on inverted tucks, inverted pikes, and inverted hangs. Throw in german hangs, front levers, and back levers. Try L-seats and L-hangs. Throw in a muscle-up if you've got it. See if you can link more than 5 different positions.
A man-maker is a pushup to a one-arm row, then another pushup another one-arm row (other arm), then a squat clean thruster, all with a pair of dumbbells.
I had the pleasure of coaching Jet City in some gymnastics movements the other weekend! Great athletes who are top-notch people. Congratulations to them and everyone else who competed this past weekend!
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
