Friday, June 28, 2013

Do It For the Kids!


WOD for Champagne Friday 6/28


3 rounds for max total reps:
- burpees
- power snatch, 35/25kg
- box jump, 24/20"
- thruster, 35/25kg
- chest-to-bar pullups

(Same format at FGB: Spend 1 minute at each station for max repetitions. Rest for 1 minute after 5 exercises. Repeat for three rounds)

On July 6th, we'll do it again alongside the CrossFit community worldwide!

Post score to whiteboard/comments/Cody.



Thursday, June 27, 2013

FCF/CFSLU Run Club meets tonight!

Jeremy M and AJ H

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


Play with the rings for 15 minutes. Continue to link 8-12 elements in a row, showing control.


"CFG Regionals 2013 - Individual Events 2 & 3"

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.


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.

Post results to whiteboard/comments/Cody.

Yesterday was a historic day for rights equality!

On This Day America is More Badass Than Ever - Badass Digest


Wednesday, June 26, 2013

HBD Elle!

Elle has been with FCF since she was part of the January FOUNDATIONS crew.

She recently left us this awesome review on Yelp!
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


press 5x3



21-15-9 reps for time:
clean, 61/45kg
ring dips

Compare to 25JAN2013. Post time to whiteboard/comments/Cody.


Feeling Mutual For the 49s, Seahawks - ESPN Mobile

Anyone else ready for football season?!


Tuesday, June 25, 2013

Seattle Summers

Erik B leading the charge

The temperature is here, but it doesn't look like summer yet. Clear skies generally don't become the norm until July 4th anyway...

Regardless, you get more outdoor stuff for your workouts.


WOD for Tasty Tuesday 6/25


Play with the rings for 15 minutes. Can you connect 7-10 elements in a row?


4 rounds for time:
2 rope climbs, 15'
100m run
5 snatches, 61/45kg
100m run

Post time to whiteboard/comments/Cody.


*** Run Club has moved to Thursdays at CFSLU at 7pm! ***

Extracurricular Cardio 6/25


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.



Monday, June 24, 2013

Always a Good Time

The FCF/CFSLU fam, post-workout

I love it when our family gets together to workout, hug-it-out, drink, then get weird.

Now next on the agenda:
  • The entire month of July: you moving all of our equipment over to the new FCF
  • Sat 6/29: 4th Annual Adventure Race presented by Lululemon Pacific Place. 2pm @ CrossFit SLU
  • Sun 7/14: 3rd Annual FCF/CFSLU Field Day. 11am @ TBD.
  • Sat 8/10: FCF/CFSLU Throwdown. Time & Place TBD.
  • Sun 8/18: Beach Day!

WOD for Monday 6/24


back squat 3x10


"Double Pyramid HELEN"

for time:
1200m run
63 kettlebell swings, 24/16kg
36 pullups
800m run
42 kettlebell swings, 24/16kg
24 pullups
400m run
21 kettlebell swings, 24/16kg
12 pullups

Compare to Friday 29JUN2012. Post time to whiteboard/comments/Cody.


In preparation of the upcoming CrossFit Games in late July, let's start warming up with watching some longer competitive exercise videos!

Today's Conditioning piece was Individual Event 2 at the 2010 CrossFit Games in Carson. The athletes there lucked out with a track to run on. We have shitty construction as an obstacle. Oh well- unknown and unknowable!

Ladies Final Heat

Mens Final Heat


Friday, June 21, 2013

Growth: A Farewell Party Tonight

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.


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.


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.


The last workout* at FCF will be Friday at 6:30pm. COME POUR ONE OUT FOR FCF!


* 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...




WOD for Summer Solstice Friday 6/21


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 "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:


Thursday, June 20, 2013

Jerk Grip Widths


Have you ever played with a different jerk grip?


WOD for Thursday 6/20


play on the rings for 15 minutes

Try to hit the same sequences you hit on Tuesday with better positioning, deliberate transitioning, and the static holds.


CGO 11.3

as many reps as possible in 5 minutes:
1 squat clean, 70/50kg
1 jerk, 70/50kg

Compare to 02AUG2013. Post results to whiteboard/comments/Cody.


Henry Cavill's Superman Workout - Men's Fitness

Weird, it's like you already know how to do this stuff...


Wednesday, June 19, 2013

This One Right Here

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves." - Lao Tzu
Sandi Pants

Which fellow athletes inspire you to be better? Push you to be better than yesterday? Who lead by example? Keep you motivated and positive?

Who do you look up to?


WOD for Wednesday 6/19


press 5x3


as many reps as possible in 10 minutes:
100m run
25 russian-style kbs

Score is total kettlebell swings.

Rest 2 minutes

as many reps as possible in 1 minute:
seated press, 20/15kg

Post both scores to whiteboard/comments/Cody.



Tuesday, June 18, 2013


Garrett in an inverted tuck while Moonboots spots. Notice the grip on the rings.


WOD for Tasty Tuesday 6/18


play on the rings for 10 minutes.

The goal is to combine 5-8 elements at a time. Each position should be held for a 2-count.


4 rounds for time:
100m waiter's walk, 25/15kg
20 pike situps
10 pistols, each leg
3 rope climbs

22 minute cut off.

Post results to whiteboard/comments/Cody.


Paleo Sausage Egg "McMuffin" - Nom Nom Paleo
YES. Fact: Breakfast sandwiches make the world a better place.

Monday, June 17, 2013

Spotlight: Elias K.

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.

the good doctor

The midwives at VCH have specifically requested certain birth-related supplies, plus a special Seattle care package -- Starbucks Via packets! He would like to oblige in a big way. If you'd like to donate a few bucks to the effort, check out

Let's help Elias make a difference! We are so proud to have him as a part of our community, and very proud of what he does!


WOD for Skills Week Monday 6/17


back squat 3x10


21-15-9 reps for time:
power snatch, 45/30kg

Post time to whiteboard/comments/Cody.


A Closed Letter to Myself About Thievery, Heckling and Rape Jokes - Patton Oswalt

This is a very articulate write-up from the comedian who's trying to get a couple of truths across.


Friday, June 14, 2013

Pop Quiz

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


5 rounds for max reps:
bench press, BW/.7BW

compare to 08FEB2013. Post results to whiteboard/comments/Cody.


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!

Thursday, June 13, 2013

Exciting Times

Colin's feeling good about this week's tests. Do you?

"LYNNE" tomorrow and "DIANE" Saturday.

Also: new facility is coming along soon. We're waiting on the deep clean before we you bring the equipment over!


WOD for Thursday 6/13

In any order, you have three attempts to find:
  • max unbroken ring dips
  • max unbroken double unders
  • max L-hang for time
  • 500m row for time
Post results to whiteboard/comments/Cody.


From Gina P:
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! 
It's this Friday!
Ticket's here:

Wednesday, June 12, 2013

Happy Bornday Paolo

Our morning trainer, media manager, and ninja of all things mischievous: Happy Bornday from your fam at Foundation CrossFit and CrossFit SLU!


WOD for Wednesday 6/12


establish a 3RM overhead squat within 20 minutes


HBD Pao!

as many reps as possible in 15 minutes:
6 handstand pushups
9 ground-to-overhead, BW/.7BW
12 box jumps, 30/24"

Post max and total reps to whiteboard/comments/Cody.


Not an OHS triple, but damn:


Tuesday, June 11, 2013

Weightlifting Competitions

Lee T, BCS, and Kristin F

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.


WOD for Tuesday 6/11
  • establish a 1RM snatch in 20 minutes
  • establish a 1RM clean & jerk in 20 minutes
Post maxes to whiteboard/comments/Cody.


Behind the Scenes: Scout Seattle - Seattle Met

Yeah Ben!


Monday, June 10, 2013

June Graduates

The last FOUNDATIONS group of FCF 3.0- an amazing and bittersweet end of an era.


WOD for Monday 6/10


5 rounds for time:
7 muscle-ups
21 burpees

Each burpee must end with the hands touching an object 1' from a fully standing reach with arms overhead. Compare to Friday 19APR2013.

Post results to whiteboard/comments/Cody.

Snatch 1RM, C&J 1RM, and OHS 3RM tomorrow!


Interview with a Runner - Hot Bird Running

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.


Friday, June 7, 2013

Zeb's 61m Hammer Throw

This past Saturday our own Zeb competed in a track meet where he threw for 3 PRs. Here's his new personal record at 61.81m.

A crowd was there in support:

Mike P, TL, Cheryl C, Deanna D, the Man of the Hour Zeb H, AB, Sandi P, Boudy, Heather (and Felix), and Sheena (and Appa)

Must be all those ZEB drinks.


WOD for Freestyle Friday 6/7


21-15-9 reps for time:
thruster, 45/30kg


Any other iteration of FRAN that we've done: dumbbell, kettlebell, Playing With FRAN, CGO 11.6/CGO 12.5, CGO 13.5, Heavy FRAN, etc.

Post version and time to whiteboard/comments/Cody.


Best one of these yet!

1:07 on is money

Maybe we'll get a line of BroFlexes for the new gym* in the next month.

*If you'd like to know where the location is for the new iteration of Foundation CrossFit, please be present at this Saturday 11:50am at FCF.


Thursday, June 6, 2013

FCF 4.0 Tease #2

Some of you might know where already...


WOD for Thursday 6/6


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.


5 rounds:
15 burpees
12 box jumps, 30/24"
9 k2e
5 man-makers

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.

Post results to whiteboard/comments/Cody.


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!


Wednesday, June 5, 2013

FCF 4.0 Tease #1



WOD for Wednesday 6/5

  • Every 30 seconds for 4 minutes: 1 back squat (@ 85% of 1RM)*
  • Rest exactly 2 minutes.
  • Every minute on the minute for 4 minutes: 1 back squat (@ 90% of 1RM)**
* 9 total reps.
** 5 total reps.


4 rounds for time:
400m run
25 dips
100m waiter's walk, 20/10kg

Post results to whiteboard/comments/Cody.

RUN CLUB / Extracurricular CV
Mario will be *running* a run club tomorrow evening at 6pm. Meet at CFSLU. Everyone is welcome to join!
5k for time
20 minutes for max distance

Training On An Empty Stomach - WOD Talk

Do you prefer training on an empty stomach or do you eat/take something beforehand?


Tuesday, June 4, 2013

Skinning the Cat



WOD for


play with skin-the-cat progressions for 10 minutes


every minute on the minute for 34 minutes:
(full) snatch

Post heaviest load to whiteboard/comments/Cody.



Monday, June 3, 2013

ToeS to Bar

Not only does a proper t2b require a compressed full hip, but a compressed shoulder angle.


WOD for Deload Week - Monday 6/3

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/43kg
3 toes-to-bar
6 clean & jerks, 61/43kg
6 toes-to-bar
9 clean & jerks, 61/43kg
9 toes-to-bar
12 clean & jerks, 61/43kg
12 toes-to-bar
15 clean & jerks, 61/43kg
15 toes-to-bar
18 clean & jerks, 61/43kg
18 toes-to-bar

compare to 28MAR2013. Post results to whiteboard/comments/Cody.