Thursday, November 28, 2013

To Our Wonderful Athletes:

To our wonderful athletes --

Thank you.

Thanksgiving provides us all an opportunity (if not a reminder) to give thanks. This letter of appreciation does not only stand for this festive holiday period, but rings true throughout the year. As we drive toward our final month of 2013, it's a great time to reflect on the many great opportunities, experiences, and tough breaks we have all experienced along the way. Thank you for being a part of our journey, and let us share with you our appreciation here.


Laura W

Long before you first came to the gym, many of you had to face your own vulnerabilities in the effort to make a change. Perhaps you carried some trepidation with you the first time you walked in and introduced yourself to us. Some of you brought pre-conceived notions about how your body is supposed to look, what number you should expect to see on the scale, or how much you should be able to bench (bro!). But from the day of your Orientation to however far along you've come on this journey, it has been an incredible experience to courageously face those fears, fail forward, and authentically celebrate each of the little achievements you make. It is an amazing episode time and time again and we can testify by being witnesses first-hand.


Justin K

The excitement expressed by your trainers is also real and genuine - each day we realize our own successes when you achieve yours. We are heartened by the persistence you show in effecting positive changes, the tenacity with which you strive to reach your goals, and the encouragement you provide each other on the path to success. Our individual challenges become a shared burden, and by struggling together we build the trust, integrity, and self-humility that allows us to reach new heights. It doesn't take long for you to start believing that you are capable of achieving what you want, and we love to see the newfound confidence that shines through your beautiful smiles.


Working Women's Wednesdays

Making that first step may have been difficult to do, yet today we see only the resilience and dedication that you put forth each day you come into the gym. You amaze us with your willingness to be guided, your desire to hone, your determination to practice, and your dogged expectation that you can do better. We feel no achievement is too small to celebrate, and we are honored to be able to take these small steps with you to greatness.


Be Epic

The most powerful asset in our gym is our incredible community. We bring together individuals from all walks of life, all shapes and sizes, all heritages and orientations. It is amazing how quickly bonds are established amongst complete strangers, with the common denominator being that we are all working to improve ourselves. Regardless of how much weight is on the bar or what level of difficulty is being performed, your efforts are buoyed by the support of the community around you. It is this shared support system that inevitably leads to positive results, culminating in the enthusiastic cheers and hi-fives that come when you hit a PR, fine-tune a skill, or nail down a technique. We are blown away by the amazing culture that has formed around our gyms, and promise to work hard to preserve it.


John G & Amy K

A day does not pass without reflection on how we can serve you better. We work tirelessly behind the scenes to provide you the best experience possible, including facility improvements, equipment purchases, training program evolutions, and back-end improvements that are brought on at a furious pace. We continue to limit the entry points for new athletes, so that we can maintain our focus on those who are with us. We pride ourselves not in the number of athletes we train, but in the tenure of the athletes that we continue to train. When athletes celebrate their 1, 3, or 5 year anniversary with us, it proves to us that we have built a fitness program and business that continues to improve, evolve, and innovate. We are excited to see more and more of you join the tenured ranks of our program, and we promise to bring the same dedication and enthusiasm that you show us every day. We have only scratched the surface of what we are all capable of!


VERSUS Throwdown

We charge forward with a watchful eye to maintain the standard of excellence that defines our training program and culture. We are constantly reminded of the importance of what we do, and the lives that we influence. Thank you for letting us guide you to new ideas, for taking these steps forward with us, and for allowing FCF/SLU to be a part of your lives. We are truly grateful for the opportunity to work with you. The good is only going to get better, and we are excited to see how far we can take this together.

Sincerely yours,
the Foundation CrossFit & CrossFit SLU team

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Good Eats


Hope y'all ate lots and had fun not working out!

Because it's back to business starting today.

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WOD for Black Friday 11/29

FILTHY FIFTY

50 reps each, for time:
box jump, 24/20"
jumping pullup
kettlebell swing, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extension
wall ball, 20/14#
burpees
double unders

Post results to whiteboard/comments/Cody.

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WOD for Champagne Saturday 11/30

"COE"

10 rounds for time:
10 thrusters, 45/30kg
10 pulllups

Post time to journal/whiteboard/Cody.

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Wednesday, November 27, 2013

From All of Us at FCF/CFSLU


Have a grand Thanksgiving- hopefully it's filled with whatever you wish: family, friends, hella food, football, video games, movies, or just a quiet day to yourself, the staff at Foundation CrossFit and CrossFit SLU wish you an amazing weekend.

Especially if you participated at VERSUS. You probably have an unanswerable hunger.

You're welcome!

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  • WE ARE CLOSED THANKSGIVING DAY!
  • Word around says we may or may not be hosting a CrossFit Kettlebell certification in late January 2014. Start saving.
  • Seattle Marathon is this Sunday!
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WOD for Thanksgiving Week Wednesday 11/27

STRENGTH

jerk 7x2

CONDITIONING

for time:
40 front squats, 71/50kg
30 weighted situps, 15/10kg
20 kettlebell swings, 32/24kg

Post time to whiteboard/comments/Cody.

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Study up! You'll be seeing way more of these movements for accessory/cool down.

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Tuesday, November 26, 2013

TRAVEL WORKOUTS

BAM!

Travel workouts! … since some of you have left for the holidays already. (Right click to save)

I highly suggest finding a track nearby and doing

4 rounds for time:
400m run
50 squats

Classic travel workout.

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  • Thursday 11/28 - We're closed for Thanksgiving!
  • Friday 11/29 - Running a Saturday schedule: 9am, 10am, and 11am classes ONLY!
  • There may or may not be a super secret workout over the holiday break. Stay tuned.
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WOD for Thanksgiving Week Tuesday 11/26

STRENGTH

for 10 minutes:
30-second handstand
30-second rest

CONDITIONING

21-15-9 reps for time:
hang power clean, 45/30kg
pullups

* SupeRx verison is:

for time:
21 hang power cleans, 61/45kg
7 muscle-ups
15 hang power cleans, 61/45kg
5 muscle-ups
9 hang power cleans, 61/45kg
3 muscle-ups

Post results to whiteboard/comments/Cody.

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Monday, November 25, 2013

Thank You, Thank You, Thank You.

I’d like to thank all the athletes: thank you for making this day so special. I hope you had the opportunity to prove how much of a badass motherf*cker you are to yourself.

To my volunteers and my staff: thank you for making this possible and supporting me when I needed it, even if I said I didn’t.

To Sandi and Lee: thanks for providing care for our participants today.

To Anastasia: thank you for setting up the food drive with STAND UP FOR KIDS. It's awesome because it's for the kids!

To Muscle Milk: thanks for donating to our food drive!

To all my Firebreathers: first, thanks for dealing with me. Second, remember that you guys lead by example and by that, I mean you challenge yourselves to new and scary places- to levels where you're not sure of yourselves. But because of that you inspire others to follow your lead. It's going to be tough- keep up the hard work. Then we get to show off at competitions and throw downs that aren't "friendly competition". Remind yourselves that YOU are the trailblazers.

Jake A and Marley: thank you for being my social media team. To Paolo: your work is always met with high excitement and held with high regard. Thanks for capturing the event and I’m sure I speak for everyone when I say we’re pumped to see some photos… and the video!

To Mario: thanks for being that extra set of hands when I'm not able to be in both places at once!

Finally a special set of thank you’s need to be addressed: Jared, Blair, & Coleena: thank you for helping me plan the workouts, scoring, logistics, Facebook play-by-plays, grilling the food, running clocks, moving equipment, gathering volunteers, execution, and everything else. Without you guys, I would’ve gone crazy. We could not have had such an awesome day without all of you!

Thank you all that showed up and/or supported in one way or another and I hope to see you ready to fight for a W at VERSUS III: The Return of the Golden Hammer.

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IMPORTANT ANNOUNCEMENTS:
  • MOBILITY classes this week will be Tuesday at both 7am and 6:30pm.
  • We will be closed on Thanksgiving Day. We will run a limited schedule (9am, 10am, 11am classes only) on Friday 11/29 and Saturday 11/30.
  • The Stand Up For Kids food drive continues though Monday 12/2. Please donate any non-perishables you might have left after this weekend!
  • It’s supposed to be Max Week! But since you should’ve participated in VERSUS the body should be feeling a little beat. That and with Thanksgiving breaking up the second half of the week, we’re going to push the majority of the tests to next week.
  • You have a handful of fellow athletes running the Seattle Marathon (and Half Marathon) this coming Sunday! Come out and support if possible. We’ll have more details about that later in the week!
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WOD for Thanksgiving Week 11/25

STRENGTH

establish a 3RM back squat within 15 minutes

SKILL

3 attempts to find your best effort L-sit/L-hang

CONDITIONING

500m row for time.

Post results to whiteboard/comments/Cody.

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Saturday, November 23, 2013

TOMORROW COMETH

We have 5 events planned for our inter-gym throwdown on Sunday!
  1. THE TOTAL
  2. THE CHIPPER
  3. THE COMPLEX
  4. THE FIGHT
  5. THE FLOATER
Here are your heats. Click to enlarge:

* UPDATED 11/23 3:30pm *








Now that I have your attention:
  • If you do not see your name in all of the events
  • If you are missing in any of the heats
  • If there are any discrepancies in the above lists.
  • If you have any last minute changes
  • Remember to bring food (for between events and for the potluck!)
  • If you have any questions or concerns
Then please email me: andrew[at]foundationcrossfit.com so I can adjust accordingly.

Otherwise see you tomorrow morning when the doors open at 9am!


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WOD for Pre-VERSUS Saturday 11/23

STRENGTH

every minute on the minute for 15 minutes:
snatch pull + hang power snatch + snatch balance

CONDITIONING

10x125m rows. Try to stay within 5 seconds of each effort.

ACTIVE RECOVERY

if you are participating in tomorrow's events, don't you dare workout hard today. Prep, prep, prep.

Post results to whiteboard/comments/Cody.
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Friday, November 22, 2013

VERSUS II Pro-Tips

This Sunday it's finally here: VERSUS II, our inter-gym throwdown between our two facilities- Foundation CrossFit on Capitol Hill and CrossFit SLU in South Lake Union.

Jake V and Eric M

A couple of pro-tips:
  • Athletes: bring snacks and the like! You will get hungry, you will need energy replenished- remember that you'll be put through 5 events!
  • Also remember your warm-up clothes especially in-between workouts.
  • SLU athletes: GRAB YOUR LIFTING GEAR! This includes weightlifting shoes, sleeve, wraps, and belts! Maybe those fancy tall socks you like.
  • It's a Sunday so parking is free, but the area we're in is tough. Carpool if you can!
  • Athletes & Spectators: we highly suggest bringing camping chairs or something else for your bum!
  • Gym will be open by 9am for warmup, check-in, and whatnot.
  • Remember that it's a POTLUCK BBQ after the event, starting around 2pm! Bring something to share.
Scoring details and event teams will be shared in tomorrow's post!

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WOD for Champagne Friday 11/22

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 ground-to-overhead, 35/25kg

compare to 01NOV2013. Post score to whiteboard/comments/Cody.
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Thursday, November 21, 2013

Team Photoshoot

Zeb, Blair, Cheryl, Andrew, Colin
Pao, Tony, Jared, Leslie, Sheena

Our friend and talented photographer Mark Malijan came in and a handful of trainers for his portfolio! Unfortunately we couldn't capture everyone, but we had a pretty epic time.

Check the rest of his work, including a nice taste of our set here!

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  • There will be a Comp Ex Program meeting this Saturday at 11am at CFSLU.
  • VERSUS II: Electric Boogaloo is happening this Sunday 11/24 here at FCF from 10am to 2pm! We will have a BBQ Potluck after and everyone's invited to join us!
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WOD for Deload Thursday 11/21

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice, but I may have influenced them to work on weighted burpee box jumps. Or mobilizing. Or mobilizing WHILST doing weighted burpee box jumps. In the dark.

Post results to your journal/Cody.

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Wednesday, November 20, 2013

Rack Position for Jerks


How's Your Rack Position? (Part 1) - CrossFit SLU

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WOD for Deload Wednesday 11/20

STRENGTH

jerk 7x3

CONDITIONING

for time:
2k row

then

for time:
1 mile AirDyne

Post results to your journal/Cody.

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Transformation or a Few Simple Tweaks? - Mel V Fitness

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Tuesday, November 19, 2013

Braving the Rain

Erik B leads the crew

Remember that regardless of weather, if the workout calls to be outside we're probably going outside. Getting used to the elements might be an intended part of your training.

Not to mention it might be a good thing to get an FCF zip hoodie! (;

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  • Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF - Registration is now closed. You can still show up to the event, but you are not guaranteed a spot to represent your gym.
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WOD for Deload Tuesday 11/19

STRENGTH

for 10 minutes:
30-second handstand
30-second rest

CONDITIONING

21-15-9 reps:
hang power clean
knees-to-elbows
slam ball, 30/20# OR sledge hammer hits (each side)

Post results into your journal/Cody.

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Monday, November 18, 2013

The Newest Class

the graduating class of November 2013!

REGISTER HERE for VERSUS (our inter-gym throw down between FCF and CFSLU) on Sunday 11/24 at Foundation CrossFit. This registration closes Monday at 11:59pm. Don't miss your chance to represent your gym!

Remember that we are still running a food drive and FCF is getting killed! CFSLU already filled up one entire box- where are you guys at?

The gym that donates the most will get an advantage at VERSUS II: Electric Boogaloo!

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WOD for Deload Week Monday 11/17

STRENGTH

back squat 5x3

CONDITIONING

as many reps as possible in 20 minutes:
30 ab-mat situps
400m suitcase carry, 24/16kg
50 double unders

Post results to whiteboard/Cody.

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Comp Ex: Group A testing schedule has been posted on Cody and on Facebook.

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Saturday, November 16, 2013

Championship Edition!

Brian C

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WOD for Saturday 11/16

"FIGHT GONE BAD: Championship Edition"

5 rounds for max total reps. 1-minute stations of:
  • wall ball, 20/14#
  • sumo deadlift high pull, 35/25kg
  • box jump, 20"
  • push press, 35/25kg
  • row (calories)
  • rest
Post score to whiteboard/Cody.

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VERSUS Firebreather Athletes! The following lists are skills and standards you should be able to meet:
  • box jump, 24/20"
  • burpee variations
  • chest-to-bar pullups
  • deadlift, 80/60kg
  • front squat, 61/45kg
  • ground-to-overhead, 61/45kg
  • kettlebell ground-to-overhead, 24/16kg
  • medicine ball situps
  • overhead bumper lunge, 20/15kg
  • thruster, 45/30kg
  • weighted planks
VERSUS Open Athletes! You'll be fine.

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Friday, November 15, 2013

False Grip!


Garrett D demonstrates setting the hands up for a false-grip: a necessary setup for strict muscle-ups.

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Sign up before registration closes!
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WOD for Champagne Friday 11/15

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 01OCT2013. Post results to whiteboard/Cody.

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Thursday, November 14, 2013

Skill Intensives?

Ann Marie D working butterfly pullups

Would anyone be up for some regularly-scheduled skill intensive workshops?

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WOD for Thursday 11/14

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Trainer's Choice!

Post results to whiteboard/comments/Cody.

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Wednesday, November 13, 2013

'Shrooms!

Guess which trainer/chef extra-ordinare can bicep curl 130kg?


That's right. The above picture is actually Jake V doing a bicep curl while being spotted by Ron M laying on the bench.

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WOD for Volume Week Wednesday 11/13

STRENGTH

(rack) jerk 7x3

CONDITIONING

3 rounds, each for max effort:
ME kettlebell floor press
500m row

Post best floor press effort and best round time to whiteboard/Cody.

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Mushroom Foraging in the Northwest - Urban Spoon

Look! It's Jake!

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Tuesday, November 12, 2013

Kettlebells and Jumping!


This is a system where the knees are being pushed out.

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WOD for Volume Week Tuesday 11/12

STRENGTH

for 10 minutes:
15 seconds handstand running
15 seconds rest

CONDITIONING

25-20-15-10-5 reps for time:
kettlebell swing, 32/24kg
broad jump, 6/4'

Post time to whiteboard/comments/Cody.

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Forget the 50 States, US is Really 11 Nations - NPR

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Monday, November 11, 2013

Kettlebells and Running

Super limited-edition Justin Bieber kettlebell. Weighs 2.5kg, just like him.

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HAPPY VETERANS DAY!

WOD for Volume Week Monday 11/11

STRENGTH

back squat 5x3

CONDITIONING

as many reps as possible in 15 minutes:
8 double kettlebell push press, 24/16kg
400m run

Post total reps to whiteboard/comments/Cody.

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Hip and Ankle Stretches for Olympic Weightlifting - All Things Gym

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Saturday, November 9, 2013

Handstands, Farmer Walks, Dubs, and Pikes!

Foundations October 2013

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WOD for Skills Week Saturday 11/8

STRENGTH

for 10 minutes:
30-second handstand
30-second rest

CONDITIONING

for time:
400m farmer's walk, 24/16kg each hand
50 double unders
75 pike situps
400m farmer's walk, 24/16kg each hand
75 pike situps
50 double unders
400m farmer's walk, 24/16kg each hand

Rx+ = adding 50 double unders to both the start and end of the conditioning piece.

Post time to whiteboard/comments/Cody.

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(via Tony L)


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Friday, November 8, 2013

You Guys Like Benching Way Too Much

Ron M and Paul B

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WOD for Champagne Friday 11/8

"LYNNE"

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

Post score to whiteboard/Cody. Score = (total bench press reps) x (total pull-up reps)

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Thoughts with those in the Philippines and the rest of the Pacific for dealing with this crazy typhoon. Thanks to Wayne M for this picture. Unreal.

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Thursday, November 7, 2013

Arch or Hollow?

Jo K

Is she in an arched position or hollow position? Which one of those would be preferred in a strict pull-up?

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WOD for Active Recovery Thursday 11/7

STRENGTH

front squat 3x10

ACTIVE RECOVERY

Let's play with whatever the trainer deems "fun"! This probably means doing overhead lunges with 73kg on the foam rollers. Blindfolded. While Zeb throws lacrosse balls at your trunk. And Mark records the entire thing on his iPhone and posts it on instagram. Unless you decided to join Leslie or Jared for Mobility class at 7am and 6:30pm. Although Jared has had this affinity for "turtles" lately. I hope he doesn't make you do that for 5 minutes...

Post results to whiteboard/comments/Cody.

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Why We Do Not Believe In Knees Pushed Out When Squatting - Lift Hard

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Wednesday, November 6, 2013

Barbells and Rings

Mark B

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WOD for Wednesday 11/6

STRENGTH

split jerk 7x3

CONDITIONING

every minute on the minute for 10 minutes:
14 burpees (even)
7 muscle-ups (odd)

Post results to whiteboard/Cody.
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Tuesday, November 5, 2013

VERSUS II - Registration

You can now register for VERSUS II: Electric Boogaloo at this link right here.


Also decided that you can tip the scales in your favor by adding a bonus element: A FOOD DRIVE! How will this affect your scores?

I guess you'll have to be the gym that donates the most find out.

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In the spirit of giving this holiday season, we are hosting a food drive to benefit Stand Up For Kids Seattle, a non-profit organization dedicated to helping homeless youth in King County. Stand Up for Kids offers a street outreach program every Thursday night where volunteers go to the streets of Seattle to talk to homeless youth, refer them to resources, and provide them with bare necessities (e.g., food packs, hygiene packs). As a donation driven non-profit organization, Stand Up for Kids Seattle relies on the generous support of the community for food and snack donations.

Please consider donating non-perishable food items before Monday, December 2. Donation boxes are located at each gym.

Most Needed Food Items:
  • Protein bars 
  • Granola bars 
  • Nutrition bars 
  • Applesauce 
  • Fruit cups 
  • Fruit snacks 
  • Juice boxes 
  • Bottled water 
  • Non-refrigerated protein shakes 
  • Canned tuna 
  • Beef jerky 
  • Trail mix 
  • Nuts 
  • Peanut butter cracker sandwiches 
  • Dried fruits
If you have any questions, or would like more information about getting involved with Stand Up for Kids Seattle, please contact Anastasia here.

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WOD for Technique Week Tuesday 11/5

STRENGTH
  • establish a heavy power snatch within 15 minutes
  • establish a heavy power clean within 15 minutes
CONDITIONING

6x400m run.

1:1 rest. All out efforts on each attempt. Stay 5 seconds within fastest 400m, otherwise mark a tally. At the end of all running efforts cash out with 10 burpees per tally.

Post results to whiteboard/comments/Cody.
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Monday, November 4, 2013

Back Squat Monday

Sandi Pants

The squat packs more punch and develops more skills than any other exercise. Variations exist, but you'll always see some sort of back squat in any legitimate strength program.

Today marks the first day in a new squat cycle.

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WOD for Skills Week Monday 11/4

STRENGTH

back squat 5x3

CONDITIONING

as many reps as possible in 15 minutes:
3 strict pullups
6 pistols, alternating
9 pushups

Post total reps to whiteboard/Cody.

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Part of today's cool down:

Keep your abs tight!
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Friday, November 1, 2013

Gettin' Up

Melissa F

What's your favorite variation of the turkish get-up?

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WOD for Benchmark Friday 11/1

CGO 11.1

as many reps as possible in 10 minutes:
30 double unders
15 power snatches, 35/25kg

compare to 01MAR2013. Post results to whiteboard/comments/Cody.

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