CFT This Saturday

There will be a CrossFit Total this Saturday at 2pm at FCF. If you'd like to participate this gives you the chance to find your 1RM back squat, 1RM strict press, and 1RM deadlift.

AB

We're not going to run it the traditional way, but more like the #Occupy Strength way by putting you in smaller groups and giving you 20 minutes to establish each of your loads. You and your group will be responsible for changing out weights and cheering each other on.

This will be open to all members of Foundation CrossFit and CrossFit SLU. Non-members may participate for $20 cash.

What I'll need from you:

1. If you'd like to participate, I need you to comment below (or email me) your best loads in each of those lifts (back squat, press, deadlift)
2. About 2 hours of your Saturday. You can come in an hour prior to 2pm to get in a long warmup. The more prepared you are, the better your attempts will be! 

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WOD for Wednesday 7/31

STRENGTH

press 5x3

CONDITIONING

21-15-9 reps for time:
front squat
handstand pushups

You choose the load on the bar. Post time to whiteboard/comments/Cody.

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Seattle Affiliate League - Week 2: Team CFT

Our teams competed at Jet City CrossFit, who were amazing hosts!

They did a Team CrossFit Total:

• establish a 1RM back squat within 8 minutes
• rest 2 minutes
• establish a 1RM press within 8 minutes
• rest 2 minutes
• establish a 1RM deadlift within 8 minutes

Team Foundation CrossFit totaled 2950# for a 5th Place finish, while Team CrossFit SLU finished with a 2800# for an 8th Place finish. Current standings: FCF is in 8th, CFSLU is in 9th.

Our MVP this weekend was Sandi, who showed up to support and ended up filling in for our squad... in street clothes!

What a studette!

Who's in for next weekend? CFSLU is hosting and it'll all happen sometime in the morning.

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WOD for Monday 1/28

STRENGTH

back squat 3x10

15 minute limit. Squat as deep as you can keep your back straight.

CONDITIONING

10-to-1 for time:
kettlebell clean and press
situp

Use a weight appropriate for your pressing strength. Attempt strict situps, allowing your body to come to a complete rest over the ab-mat. Post back squat and time to whiteboard.

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Did you know we have a youtube page? We're starting a handful of different series, starting with our exercise library.

What would you like to see?

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SEA Affiliate League: Week 1 done!

A big congrats to Cheryl C, Sarah M, Andrew B, and Tony L for representing the gym for Week 1 of the Seattle Affiliate League in the inaugural season. Also to Dave S, Bethany P, and CrossFit LOFT for hosting such a fun time.

The workout was Team FRAN and our competition was no other than CrossFit SLU!

Next Sunday it's a Team CrossFit Total:

Who's up to represent? Post your best lifts in kilos/pounds and we'll determine the next four (2 ladies, 2 dudes) to represent. Everyone else will show support (with beer paleo beer drinks) in hand!

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WOD for Tuesday 1/22

A.
"DIANE"

21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups

B.
for time:
max L-sit

C.
for height:
max box jump

Post results to whiteboard!

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Go see our dude Skylar at Excellence Chiropractic! Learn you something:

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Handheld Running

partner running

We are running a normal schedule at both gyms today!

(seewhatididthere?)

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WOD

for 15 minutes:
snatch deadlift + power snatch

then

as many rounds as possible in 12 minutes:
200m run
10 handstand pushups
5 muscle-ups

Post weights and rounds to whiteboard.

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Results from yesterday's Total:

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This Sunday: BS + P + DL = CrossFit Total

The Strength Class finishes out their first cycle this weekend. We will be holding an 11am CrossFit Total (1RM back squat + 1RM press + 1RM deadlift) this Sunday the 2nd. We have spots available, regardless if you're in the program or not. Great time to test out and see how strong you've become.

Thomas M

Andre D

Corey V

Register for a spot here.

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CFT Highlights!

We didn't run the rules strictly (allowed some heel lifts, lack of shoes, not re-racking, etc...), but we saw a bunch of personal records!

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WOD

front squat 5RM

then

as many rounds as possible in 8 minutes:
20 knees-to-elbows
10 kipping handstand pushups

Post results to comments!

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The CrossFit Total held yesterday saw numerous personal records. Athletes were tested- could they manage the weights projected by the numbers they use in training? Faults in performance were magnified under the eye of the 1-rep max. This was a great thing though- every athlete had new goals to shoot for and a new confidence about how hot dang beastly they really are. Fantastic work y'all.

The next CFT is this Saturday at 1:30pm. You must directly RSVP with Andrew via email or in person. If you do RSVP you will not lift. It will also help to have knowledge of your best lifts.

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A very expensive piece of equipment

It is known for it's multiple uses throughout history. It's renewable and recyclable. It can help you lift more.

It's wood.

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WOD

Find your 1RM of:
back squat
press
deadlift

If you have less than 10 hours "under the bar", please find your 5RM of each.

Go through a proper warm-up then work your way up to your max.

TOTALED.

Backsquat

Shoulder Press

Deadlift

Amazing day at an amazing gym. Plenty of PR's by the Foundation CF conglomerate, consisting of Andrew B., Mike S. and Max. Great grinds, good times. We should be hosting a CFT sometime early next year and y'all better be there.

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This weekend is the FIRST GROUP INTENSIVE CLASS. It'll be on Olympic Lifting and how to become more proficient in the clean & jerk and the snatch. Speak to Andrew for more details.

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Anyone up for a Winter Solstice Party at the gym? We'll do a gift exchange or White Elephant or something. Obligatory WOD? No WOD and everyone wears an ugly sweater? What should we do? Gather ideas and share!

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What has CrossFit done for you so far? Have you become stronger? Better conditioned? Do you control your body better? What about objects? Are you learning and trying new things?

Fit Across

"We do your stuff nearly as well as you do, you can't do ours very well at all, and we do everything that we both don't do much better than you can. Not very humble, I know, but true."

- Greg Glassman, CrossFit Founder

CrossFitters are unparalleled in general physical preparedness (GPP). For those not specializing in a specific sport or activity, GPP lays the groundwork for (just like it says) pretty much prepared for any physical task for you to complete, whether it be carrying a whole bunch of groceries a long distance or carrying someone away from danger.

How can we tell how much GPP a person has? It is the 10 General Physical Skills: Cardiorespitory Endurance, Strength, Flexibility, Stamina, Power, Speed, Agility, Balance, Coordination, and Accuracy. The better you are in each of these skills, the better your physicality.

And remember: the more athletic you become, the more athletic you will look!

LOOK GOOD NAKED WITH FOUNDATION CROSSFIT!

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A big congrats to Lisa for doing her first CFT @ Local's! She rocked it with a Total of 370. Great job Lisa- you make us proud!

CrossFit Total this Sunday

Ashley

Brady

John

from Jesse & crew, Local's Gym:

Attention attention!!

This Sunday at 9:00am is the CrossFit Total that we’re hosting! What a "Total" is is the combination of your best 1 rep Squat weight, Military Press weight and Deadlift weight. Adding those together creates a "Total".

You have two options: 1) come watch and cheer people on from other gyms, meet people and have some fun for a few hours or 2) compete yourself and cause shock and awe in all those witnessing your lifts

Andrew

Linda

Adrian

Weigh in starts at 9am, lifting to follow at 10am.

For those interested in going (please let me know!), we'll be meeting at our gym @ 8:30am, leaving promptly by 8:40am.

Hahaha

Here's the official CrossFit Total PDF
[right-click and "save as"]

GRAND OPENING UPDATE

Hello again friends -

We're just three days out from our Grand Opening and have received an overwhelming response from all of you who plan to attend. Thank you so much for your support. We're excited to see you all on Sunday and just wanted to give you a heads up on what to be prepared for. First off, as you'll come to see our gym is modest in size so space is limited. Our roll up doors will be up to accommodate everyone, so be prepared with warm clothing, extra layers and maybe something waterproof to stay dry (just in case). We'll do our best to keep you warm with pizza and beer, but it is January and this is Seattle after all.

Also parking is limited at our location on Lake City Way. So we recommend that you carpool with friends if possible. Otherwise come early to look for a spot.

Let us know if you have any questions before Sunday. We'll see you then!

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On the 1st, Grant & myself went through our own version of the CrossFit Total:

Squat 5-4-3-3-3
Press 5-4-3-3-3
Deadlift 5-4-3-3-3

Grant's back was still recovering from Elizabeth so he couldn't go on with the deadlifts (the eccentric phase was killing his back), so he came up with

5 rds for time:
20 OH Walking Lunges, 45 lbs
15 KB Swings, 1.5 poods
10 Pullups
5 HSPU

Grant - 10:20

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Today we finally got a Concept II Rowing Ergometer (Thanks a bunch Janelle!), so Mike and I met with

"Christine"
3 rds for time:
500m Row
12 Deadlifts, BW
21 Box Jumps, 25"

Mike 19:10 (M), 115lbs DL, BW = 135lbs
Andrew 12:40, BW = 145lbs

Great job Mike, especially because this was your first time rowing!