Q: Who has a sore butt?

A: YOU ALL SHOULD!

Great job with the 400m lunge (and the penny pinching) yesterday. That looked brutal! Kudos to the evening class for braving real WA state weather. Fall is here- time for our normal clothing!

We should be in our new spot by the weekend. SHOULD. A few hiccups might prevent us being in by our estimated time (Thursday). Hold tight!

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Another awesome turnout at today's free CrossFit class at Lululemon. I need to talk with Jordan of Xplore CrossFit and Zach of CrossFit West Seattle because I unintentionally repeat workouts they've done! Including this one:

"FGB" protocol for

• medicine ball deadlift
• squat thrusts
• pushups
• kettlebell swings
• rest

My experienced folk were required to do harder exercises... and they had no rests! (=

Results

Kenny 167

Frank 187

Trent 230

Marco 297

Nate 200

Woo 225

Cedric 258

Jason 152

Kiley 248

Rob 204

Heather 212

Ellen 270

Mark 178

Teddy 138

Sheena 220

Chris 335

Max 177

Amazing efforts by amazing folks! We'll be back at Lululemon Athletica in Pacific Place 10/13 and 10/27. Mark your calendars!

Lululemon Pacific Place x FCF

Foundation CrossFit will be at Lululemon Athletica Pacific Place tomorrow at 6pm for ANYONE to attend. Come by for a great workout and don't forget to check out the excellent clothing Lululemon has to offer! We'll be there again on October 13th and 27th.

The studio is located on the second floor of Pacific Place in downtown Seattle, two doors to the left of Lululemon Athletica.

600 Pine Street Suite 210
Seattle, WA 98101
206.682.1286

Cooling Down

Don't forget to stretch!

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Schedule for the week 9/21 to 9/26

Monday the 21st: 9am, 6pm

Tuesday the 22nd: 12pm, 6pm

Wednesday the 23rd: 12pm, 5pm

Thursday the 24th: 9am, 12pm

Friday the 25th: 12pm

Saturday the 26th: 10am @ CrossFit Eastside for FGB IV

RSVP prior to attendance. Don't see a time you'd like to come by? Ask me and we'll try to make it work.

Training for this week will be posted in the MEMBERS BLOG.

Committing to consistency.

Are you seeing results from your training? If yes, awesome. You are balancing out your activity and your nutrition. You are probably very positive in life and are self-sufficient. You are resting well and feeling energetic most of the time. You are consistent in your attendance. Attendence to a class where you learn more about using your body as nature intended, with others just as dedicated. More importantly you are committed to the CrossFit lifestyle.

What if you're not seeing results? Well, here at FoundationCF we'll start you in one of two places: ACTIVITY or NUTRITION. If you're awesome, you can do both at the same time. If you awesome (but in a different way) well start you one and slowly take on the other.

If you haven't put it to memory yet, CrossFit's "WORLD CLASS FITNESS IN 100 WORDS":

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

It's simple, but simple is not easy. Otherwise everyone would be healthy and fit.. and we know that is not the case.

"Balance out your diet with some labor-making," - Common Market

Commit to consistency. Eat within The Zone and/or paleo and keep on keepin' on. Exercise (preferably CrossFit. preferably with Foundation CrossFit) at least 3x a week and make it a habit. Do it over and over and over and over and you WILL NOT get sick of it (mentally/physically). Get uncomfortable. No struggle, no progress...

AND WE MUST PROGRESS!

Schedule for this week

Classes at NOON and 6pm Monday through Thursday at Bobby Morris Playfield, rain or shine. Tuesday's 6pm class will be held at Lululemon at Pacific Place. This workout is free to everyone. Friday will be appointment only.

Call or email Andrew. Thanks!

Guess who's getting older?!

But definitely not weaker?

Can you also guess what we're doing for this weekend's RAINSTORM? (Refer back to the picture..). Workouts at NOON and 5:30PM tomorrow. RSVP to attend if you haven't already.

Saturday the 12th will be DONKEY KONG RODIZIO IV at Harbor Steps, Downtown Seattle @ 11am. $10 to workout if you're not an unlimited member. Rodizio (meat and veggie buffet) at Ipanema afterwards ($19/person)! They also have other options if you're not trying to get your Paleo-gluto on. Maybe I'll get Adrian to stand at the top of the stairs and have him throw barells or even kegs at us...

"DONKEY KONG"

21-15-9 reps for time:

burpees

kb swings, 24kg

box jumps

Each exercise will be on a different level. Harbor steps is a lot more difficult than the climb in the video. Please RSVP so I can bring the proper amount of kettlebells Andrew@foundationcrossfit.com

Bye Theresa!

She's moving onto bigger and better things! Good to know she whooped some 18 year old at her PT test.

This past weekend's RAINSTORM crew

Congrats and safe journeys!

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It's our last week inside the current box. More details on our movement coming soon. Please look at the SCHEDULE regularly for special engagements, changes, and classes.

Labor Day Weekend 2009

There WILL be a RAINSTORM this weekend. 10am @ Bobby Morris Playfield, rain or shine.

No classes on Monday. Check the Member Blog for @home workouts!

Have a fun and safe extended weekend!