Friday, August 30, 2013

Did You Receive Your Special Email?

You should have received an e-mail with a temporary password to set up your account and RSVP through Zen Planner. It is imperative that you set up your accounts by September 1st: if you don't set up a membership, then you won't have a membership and we can't allow you to workout. So get to it!

How to create your account:
  1. Click on Log In
  2. Click on "My Profile"
  3. Select "Bills and Payments" followed by "+PayBills"
  4. Select "Add a new payment account" then hit save & continue
Your account will not be charged until September 1st. Please review your membership and let us know if there are changes to be made.

A few things to note about RSVPing:
  • It will properly track your attendance! The classes you RSVP to will account for your membership. You will be in charge of modifying and canceling your RSVPs, otherwise it may count towards your membership.
  • You will be able to RSVP for classes after September 1st.
  • Penalty burpees (or worse) are back! Trainer's discretion in what to dish out. Zeb's got plenty.
If you have NOT received an e-mail, please let us know at Thanks for your help in helping us transition into the new system!


WOD for Champagne Friday 8/30


for time:
1000m row
50 thrusters, 20/15kg
30 pullups

compare to 15MAR2013. Post time to whiteboard/comments

Join us for classes tomorrow (Saturday) as we are doing the HOTSHOTS 19 workout with the rest of the CrossFit community, in honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30th, 2013 fighting a fire in Yarnell, AZ.
You can make a donation to the families of the 19 firefighters here. 100% go to the families. Please support.

Thursday, August 29, 2013

Ruh Roh

Elliot W

Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

WOD for Deload Thursday 8/29


work on bar muscle-up for 15 minutes


5 rounds:
12 depth jumps, 24/18"
6 muscle snatches


5 attempts to find max calories in one minute on the AirDyne

Post results to whiteboard/comments/Cody.


The Fallacy of High-Rep Olympic Lifting - Mark Rippetoe on T-Nation

Where'd that picture come from?

The Not-So-Evils of High-Rep Weightlifting - Juggernaut


Wednesday, August 28, 2013

Important Billing Information!

To our amazing athletes,

We hope that you are enjoying our new space at Foundation CrossFit 4.0! We appreciate you for continuing to grow with us. On September 1st, we are transitioning from MindBody Online, our current billing system, to Zen Planner.

This will also be your new RSVP system.

Before this transition can be finalized, we need your help entering in your payment method into your new Zen Planner profile (you should have already received your user log-in and a temporary password, it will prompt you to change it).

Proceed to Zen Planner by visiting Foundation CrossFit and clicking RSVP.

From this calendar you can log in and follow these steps to add your payment method:

- Click on Log In at the left
- Click on "My Profile"

- Select the "Bills and Payments"and "+Pay Bills"
- Select "Add a new payment account"and then save & continue

Zen Planner is very user friendly, be sure to bookmark the link to your computers (and smartphone) for easy RSVP access!

Please note that your membership will not activate until you have entered in your payment method before September 1st. We have tried our best to accommodate your membership preferences, please double check your account and e-mail us at if you have questions. Thanks again for your support and we'll see you in the gym!

Enjoy Your Day Elias!

the doc prescribes power snatches


WOD for Wednesday 8/28


bench press 3x5


play with turkish get-up iterations for 20 minutes

Post attendance to whiteboard/comments/Cody.




Tuesday, August 27, 2013

Run or Row: the Choice Is Yours

Ryan S aka Moonboots

Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.

Yoga continues for FREE this week, check the sidebar to the right for scheduled times. We will be running classes at 
2pm on Tuesday, August 27 with Gaylin.
Thursday at 9am with Adrianne, 2pm and 6:30pm with Gaylin.
Saturday at 8am with Adrianne.

WOD for Tuesday 8/27


play with bar muscle-up for 10 minutes


5 rounds:
400m run/500m row
15 power kbs, 32/24kg
10 box jumps, 30/24"
5 muscle-up

Work to rest 1:1. You must step down from the box jump. Muscle-up should be as strict as possible. Post results to whiteboard/comments/Cody.


Endurance Team


- Pulling Wall Drill: back against wall in POSE. Without breaking posture, release leg to the ground, then immediately pull heel up towards butt using hamstrings. (20 reps each leg)

- Running Wall Drill: facing wall in POSE, extend arms and fall into wall (NO BENDING AT HIPS). Using hamstrings, pull left heel up to right knee. As left foot releases to the ground, alternate feet and shift support by snapping right foot off the ground. (20 reps each leg)

- Alternating Foot Pulls w/Cadence: set metronome to 80 and begin in POSE. To start shuffle, fall slightly forward and momentarily shift weight onto right leg and pull left foot slightly off ground. Continue shuffle forward by shifting weight onto right leg. As weight is transferred to left foot, PULL right foot up towards butt using hamstrings. Without shifting support, extend right foot toward ground and land on ball of foot. Resume shuffle with consistent rhythm. (Every beep of the cadence means one pull with right leg) (20 reps each leg)

ENDURANCE WOD for Tuesday 8/27

Run 10k

Hold fastest pace possible. We'll be running the SLU loop rain or shine so dress accordingly!


- Calf SMR
- Weighted Pike Stretch


Monday, August 26, 2013

How Was Plank Week?

Tomas B

It's deload week! This means keep your focus on how you move, how you feel, how you've been recovering. Work hard and accomplish what you need to, but only if you can return to training normally.


Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here.


WOD for Deload Week Monday 8/26


back squat 3x5


the OKAYBRO complex:
- power clean
- jerk dip squat
- jerk (any style)
- (high bar) back squat
- behind-the-neck jerk (any style)

Perform a max effort handstand (against wall) in between each set.

Post results to whiteboard/comments/Cody.


Seattle All Day!

Friday, August 23, 2013

Guess Who We're Hosting in Oct?

Hint: you don't see him in person everyday.

Register for The Freestyle Connection Seminar on October 27th here at Foundation CrossFit.

More info at GymnasticsWOD.


WOD for Champagne Friday 8/23

  • tabata squat
  • tabata pullup
  • tabata situp
  • tabata pushup
  • tabata row (cal)
Rest 1 minute between each station. Tabata intervals are 20 seconds of work, followed by 10 seconds of rest. Repeat for 4 minutes (8 rounds). Your tabata score is the lowest amount of reps in any exercise interval. Your workout score is the combination of tabata scores across all five exercises.

compare to 30MAR2012. Post results to whiteboard/comments/Cody.

The Best Damn Push-ups Article, Period! - T-Nation

ARROW! Not "T"!


Thursday, August 22, 2013

Team Work Make the Dream Work

Julia A, Nadia T, DNA D, Gaylin R, and Sarah A 


WOD for Thursday 8/22


play with bar muscle-up for 15 minutes


find a heavy 5-rep deadlift for today

Post deadlift load to whiteboard/comments/Cody.


Bad Idea Thursdays - participate at your own risk! Otherwise you can work on those deadlifts.

Jamie H is celebrating her birthday with a special WOD at 7:30pm

"A Cure For the Common Birthday"

for time:
800m run (for everyone)
60 situps
60 box jumps, 20"
60 dips
60 kettlebell swings
60 overhead lunges, 15/10kg
60 ring rows
60 squats
60 burpees
(... then puke)

1 person working at a time, the other(s) drinking planking.

Then at the end you'll checkout with a beer. Or beers.

>> 1 person (1/2 WOD) =1 beer
>> 2 people = 3 beers
>> 3 people = 5 beers
>> 4 people = 7 beers
>> for every extra person in your group +2 beer


Wednesday, August 21, 2013

So Damn Good!

photo by the very talented Paolo!

Our new space's lighting and Laura W are so badass, so dope, so spectacular.


WOD for Wednesday 8/21


bench press 5x3


15-12-9-6 reps for time:
split snatch, 45/30kg

Start every round with a 400m run. Spicier version: add an 18-rep round (+run) to the beginning.

Post time to whiteboard/comments/Cody.


Celebrities and Athletes Touting Benefits of the Paleo Diet - Indian Country Media Network


Tuesday, August 20, 2013


I spy Link with a barbell overhead.

Our community is awe-inspiring. Everyday y'all show up. You guys show up and push through some hard work. You then improve and it gets us, the staff, excited to improve ourselves- our knowledge and education, and the way we translate that knowledge.

Thank you for continuing to push every member of our tribe upward and onward.


WOD for Tuesday 8/20


play with the bar muscle-up for 15 minutes


8 rounds for time:
6 uneven pullups
9 uneven pushups
12 pistols

Post time to whiteboard/comments/Cody.


Bigger. Badder. Kid Friendlier. - Tacoma Strength

A huge congrats to Morgan and the TS crew! They're moving into a bigger space!


Sunday, August 18, 2013

Yoga continues for free in August!

Adrianne and Jake

Remember, we will continue to offer yoga classes for free this month. This will become an add-on program at the cost of $50/month for Unlimited Yoga. For those who wish to drop in on select classes, the drop in pricing will be $20/class for non-FCF/SLU athletes, and $10/class for FCF/SLU athletes. We believe this strikes a good balance for a complementary mobility/flexibility program for less than half the cost of attending a yoga studio.

This week's yoga schedule for FCF:
  • 10am Monday with Adrianne
  • 2pm Tuesday with Adrianne
  • 2pm & 6:30pm Thursday with Gaylin
Since we are still testing out the schedule, let us know what days & times you'd like to see!


WOD for Monday 8/19 (It's volume week!)


Backsquat 3x5



every minute on the minute for 15 minutes:
1 power clean
3 split jerks

Post jerk load to whiteboard/Cody.


Thursday, August 15, 2013

VERSUS II: Sunday Nov 24th @ FCF

Elle G, AB, Julia A

Mark your calendars. Step your skills, strength and conditioning game up. It's about to go down.


WOD for Champagne Friday 8/16


5 rounds for time:
12 deadlifts, 71/50kg
9 hang power cleans, 71/50kg
6 push jerks, 71/50kg

Compare to 19OCT2012. Post time to whiteboard/comments/Cody.

How do you hold the KB Rack? from Knees Out Media on Vimeo.


Barbell Club: Coming Soon

C. Tanghe

We will have another CrossFit Total on Saturday, September 14th. We'll start at 2pm. IF everything goes right, we'll be able to get a lift in per 40 minutes:
  1. Back squat
  2. Press
  3. Deadlift
Then we'll barbeque after because I'm sure we'll all be hungry. Bring something to share/grill and we'll have a grand ol' time.

An RSVP system will be announced sometime next week.

Then I'd like to do another Weightlifting Total (Snatch, Clean & Jerk) sooner than later. 9/21 at 2pm?


WOD for Thursday 8/15


play with bar muscle-up progressions for 15 minutes


7 rounds:
10 turkish get-ups
15 wavings

Post results to whiteboard/comments/Cody.


Kendrick opens the podcast talking about his ISABEL performance we talked about a while ago: "PROPER FORM ONLY!"

Wednesday, August 14, 2013

Mobilization Prep: Rack

How do you prep for better rack position?


WOD for Wednesday 8/14


bench press 5x3


5 rounds for time:
12 front lunges, 60/45kg
40 double unders

Post time to whiteboard/comments/Cody.


Why Weightlifting Shoes - Tabata Times

My preference from best to worst:
  • Nike Romaleo 2 - the best on the market for weightlifting, but they are an investment at $190. With the 2 they made significant improvements with the weight of the shoe.
  • Inov-8 Fast Lift 335 - the best hybrid lifting shoe for multiple-element workouts (like today!). Light, powerful, and with a forefoot flexible enough for short runs. Great mid-level shoe priced at $150
  • Adidas Adipower - similar to the Romaleo. If you're a fan of the brand and their other shoes these might fit better than the Nikes. $199
  • Rogue Weightlifting Shoe - best economy shoe (.5" heel), good for wider feet, and only $120
  • 2013 Pendlay Weightlifting Shoe - another great economy shoe (see here)
  • Adidas PowerLift Trainer 1 & 2 - not a fan of the fit or the foam heel, but affordable around $99. If you're going to invest in a shoe, don't go cheap. Wait and save until you can get a better shoe.
  • Reebok CrossFit OLY Lifter - not a fan of the materials, fit, or the sole. At first this was the only hybrid on the market so it was the only recommendation I could give. It's not a terrible shoe, but with the arrival (and price match of $150) of the Inov-8 Fast Lift I can't help but suggest anything else.
If you're in the market for weightlifting shoes try Rogue Fitness. There's also Born to Run near REI- local but they only carry the Inov-8 Fast Lift and Reebok OLY Lifter. Remember: wear one of our shirts and receive a 20% discount.


Tuesday, August 13, 2013

2pm and 6:30pm Yoga

Last week's Hatha yoga crew, led by our own Adrianne P!

We will be offering Yoga classes this Tuesday at 2pm/6:30pm. That will be followed by yoga on Wednesday at 2pm and Thursday at 2pm. We are testing the waters so if you have a day & time preference let us know in the comments! These classes are free for you to attend for the month of August, and starting September will become a $50 monthly add-on for Unlimited Yoga.


WOD for Tuesday 8/13


play with bar muscle-up for 15 minutes


4 rounds for time:
500m row
400m run


4 rounds for time:
400m run
500m row

Post time to whiteboard/comments/Cody.



Monday, August 12, 2013

VERSUS Aftermath

The VERSUS crew!

Event 1: Weightlifting Total
Event 2: Back, Back, Forth, and Forth
Event 3: The RINGer
Event 4: Conga Line Dirty Thirty

FCF is the winner of the inaugural inter-gym throwdown. Next one up in October!


WOD for Skills Week Monday 8/12


back squat 3x5


every minute on the minute for 10 minutes: 3 hang snatches


3 rounds:
10 hanging leg raise
10 reverse hyper
ME Paloff Press, each side

Post results to whiteboard/comments/Cody.

Douglas' Audacious, Utopian Goal: Shift a Whole Industry - Seattle Times (via Sacha P)


Friday, August 9, 2013

NANNY. Get it?

Some of you may already know, but there was another amazing event last weekend and we had a handful of both FCF and CFSLU athletes participate at WODfest 2013.

  • Team Moonboots (37th Place): Amy C, Sarah M, Colin B, and Ryan S
  • Team CrossFit SLU (45th place): Kristina B, Vicky O, Mario H, and Erik K
  • and finishing in 10th for the Men's Masters: David Q

ALSO: Guess which two just joined the muscle-up club?

Congrats Jason R and Kevin W!


WOD for Champagne Friday 8/9


5 rounds for time:
400m run
15 OHS, 45/30kg


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



150 burpees for time

Compare to 18JUL2013. Post results to whiteboard/comments/Cody.

Let The Games Begin - CrossFit Games

Which non-CrossFit athlete would you like to see compete at the CrossFit Games?


Thursday, August 8, 2013

Jump For Joy (Again)

Brian C

VERSUS I is this Saturday. At the moment we have about 51 athletes signed up (through our facebook event), but we need more FCFers!

Event 1 was announced on facebook yesterday. Maybe Event 2 will be announced tonight...


WOD for Silent Week Thursday 8/8


play with still rings for 15 minutes. link 20 consecutive elements minimum.


Complete each of the following:
  • 1 minute max calories on the AirDyne
  • 2k row for time
  • 30 hspu for time
  • 4 minutes to establish a max length broad jump
Rest as needed between events. Post results to whiteboard/comments/Cody.



Wednesday, August 7, 2013

Jump For Joy



WOD for Wednesday 8/6


establish a 1RM power snatch within 15 minutes


for time:
90 double unders
800m run
70 kbs, 24/16kg
60 HR push-ups
50 burpees
40 t2b
30 pistols

17 minute time limit. Post results to whiteboard/comments/Cody.


3 Reasons to Get Upset About CrossFit - Huffington Post (via)


Tuesday, August 6, 2013

Yoga at FCF

Our very own athletes Gaylin and Adrianne are excited to finally bring yoga to Foundation CrossFit!

We plan on introducing yoga to our facility, but we need your help to see when you would want it!

Today we plan to run two classes: 2pm and 6pm. Bringing your own yoga mat would be suggested, but not required. No need to RSVP either. Let's play and figure this out!

First up is Gaylin:

My classes are primarily the Power Vinyasa style which focuses on moving through yoga poses with flow and constant emphasis on the breath. By practicing yoga, you will gain strength, better awareness of your body, flexibility, calm your mind, and just plain have fun! Whether you are veteran yogi or are brand new, come join in a class! Hope to see you soon!

Adrianne will teach Thursday at 2pm!


Adrianne has been practicing yoga for 7 years, incorporating it with Crossfit for the last 3. Adrianne teaches both Hatha and vinyasa flow. Hatha is a stretching & strengthening class which will help with flexibility and mobility. Vinyasa is more of a constant flow of movement linking the breath to that movement. Both classes will provide better movement, endurance, flexibility, balance, etc to aid your Crossfit classes and all around fitness! :)

WOD for Tuesday 8/6


perform a 90-second (minimum) still ring routine/sequence.


"TEST 3"

tabata squats

immediately into

max muscle-ups in 4 minutes

Score = [tabata squat score] x [total muscle-ups]. Compare to 25JUL2013. Post results to whiteboard/comments/Cody.

Read more:

Monday, August 5, 2013

Max Week - First up: clean & jerks, back squats

the Totalers

What an incredible weekend! We had a great turnout for our CrossFit Total and many PRs were smashed and new goals to crush were set. (pictures/videos here and here)

** UPDATE: CrossFit Total Results for 20130803 here. **

Next in-house Total happens Saturday, September 14th at 2pm. Foundation CrossFit. Mark your calendars.


WOD for Max Week Monday 8/5

establish a 1RM clean & jerk within 20 minutes

establish a 2RM back squat within 15 minutes

Post results to whiteboard/comments/Cody.



Friday, August 2, 2013

Last Chance For Tomorrow's CrossFit Total

Karen B using a low-bar setup

We have the following down:
  • Margaret K b70 p35 d85
  • Dom C b100 p60 d135
  • Paul J b110 p50 d80
  • Marc G b165 p104 d215
  • Megan K b95 p43 d125
  • Coleena S b80 p31 d70
  • Scott S b140 p75? d150?
  • Steven C b105 p50? d115?
  • Nat S b90 p65? d130?
  • Tommy C b95 p45 d138
  • Shelly J b54 p25 d51
  • Mike P b115 p61 d140
  • Victor M b100 p50 d100
  • Jesus R b130 p75 d100
  • Alyssa G b75 p50 d50
  • Tomoki Y b160 p62 d184
  • Anastasia M b60 p33 d65
Please comment or send Andrew an email to reserve a spot! We won't be able to accommodate anyone just dropping by.

Come by before 2pm. We'll have a team pow wow to explain what we'll be doing as well as break you up into platform groups. Expect to be there for about 2 hours.

It'd be best to bring a lunch and/or snacks. Especially for Andrew (=


WOD for Benchmark Friday 8/2


every minute on the minute for 15 minutes:
2 snatches, 62/45kg*

immediately into

every minute on the minute for 15 minutes:
2 clean & jerks, 62/45kg*

*or 65% of your 1RM snatch and 65% of your 1RM clean & jerk

Post results to whiteboard/comments/Cody.


Weekend Reading:

Sheena and I were able to watch this live in person. The best part about this is that a.) Kendrick is human and however you cut it ISABEL is tough and b.) he doesn't sacrifice form for speed.


Thursday, August 1, 2013

Kettles and Such

Donovan N and Megan S

WOD for Thursday 8/1


play with still rings for 15 minutes


perform 3 kettlebell jerks every 15 seconds for 4 minutes



This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Compare to 06MAR2013. Post total jerks to whiteboard/comments/Cody.