A New Set of FOUNDATIONS Graduates

Congratulations to the Graduating Class of January 2013!

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WOD for 2/11

STRENGTH

front squat 3x10

CONDITIONING

"GRACE"

for time:
30 clean & jerks, 61/45kg

Compare to 20JUL2012. Post results to whiteboard.

Alternatively, if you've done GRACE more than thrice then I'd like to challenge you to do 30 C&J with about 60% of your 1RM C&J.

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How Much Caffeine is Too Much - io9

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New Strength Program!

New strength program coming! Our strength team (Zeb, Blair, Myself) will prescribe you your own individualized program of 20 workouts over the course of about six weeks. You may decide to continue for as long as you wish. The option's all yours.

It will be held Wednesdays 7:30pm, Fridays 7:30pm, and Sundays 11am starting July 25th. It will replace the last CrossFit class on our calendar. It's a $50 add-on to your current membership (3x/week or Unlimited preferred) to barbell it up.

Email us your interest and we'll get you set up.

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WOD

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 22APR2011.

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Hey Foundations Athletes: Graduation is tomorrow!

Read this: The End is Near

Make-up classes will be held this Saturday and next Tuesday at 7am, 12pm and 7:30pm. You do not need to RSVP, so just show up!

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Foundations Program 2012 - January

The next FOUNDATIONS Program (On-Ramp) begins next Tuesday the 17th at our location in South Lake Union.

Great for beginners and the experienced alike, our FOUNDATIONS Program is designed to expose you to our basic fitness concepts and movements as a precursor to the regular CrossFit regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's program.

Before we can really build something significant, we're going to need to cover the bases. Think of the program as us providing you new tools for your toolbox. Even for those with previous exercise experience, we can find that your tools sometimes don't work in our application. We want everyone to understand the same principals, standards of movement and execution, and general atmosphere of our gyms.

At FCF & FA we emphasize mechanics, consistency, and then intensity.We will train proper mechanics and techniques at relatively challenging loads. You will become consistent with those mechanics under the watchful eye of our staff. Finally, you'll learn how to bring up the intensity to increase work capacity for the normal classes. In the beginning we will be showing you movements that are relatively non-technical, and progressively show you the finer, more technical details that you'll gain with experience! Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

• Classes are held on Tuesdays/Thursdays at 7am, 11am, or 5:30pm and Saturday at 12pm.
• Passing the program requires full attendance.
• Graduation is Saturday, February 2nd.
• Cost is $275 for the 12-class Program.
• Missed classes will be made up on Saturdays, $20 per missed class.
• We will be accepting new registrations up until Tuesday, January 17th.
• Contact us now: info@foundationSLU.com

Welcome new graduates!

Foundations - April 2011

Congratulations to the April athletes! Time to fold yourselves into the normal classes.

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WOD

1RM push/split jerk

Post results to comments!

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The next nutrition challenge is upon us...

Full details tomorrow!

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Guess who graduates tomorrow

These tight-hip mother funkers.

Make sure you introduce yourself when they fold into the classes!

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WOD

"ANNIE"

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

and if you'd like

"KAREN"

for time:
150 wall ball shots, 20/14#

compare ANNIE to 22DEC2010 and KAREN to 27DEC2010. compare this couplet of WODs to 21JUN2010, 12MAR2010 or 19FEB2010.

Post results to comments!

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SKILL INTENSIVES ARE BACK! Every Tuesday and Thursday at 7am, 11am and 6:30pm we will be sharing more specialized techniques to enhance your skill set. These classes are open to all of our athletes and count as one of your weekly sessions! Perhaps it is time to upgrade! =)

This coming Tuesday is S&MR: Love Your Lower Extremities:
How to take care of your lower leg tissues. This class is important to those who suffer from shin splints, plantar fasciaitis, or just generally tight calves.

This coming Thursday is Fun on Gymnastics Rings:
I was asked "Other than muscle-ups, what can people do on the rings?". Answer: forward rolls, glide kips, skin-the-cat, front/back levers, iron cross development. Improving your pullup will also be covered (how to butterfly kip, false-grip pullups, etc). Gymnasts respect a full lockout on the rings!

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More athletes to befriend!

The November Foundations program graduated this past Saturday. Let's make sure we give these newer athletes a warm welcome! Pao made a video:

Congratulations!

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WOD

21-18-15-12-9-6-3 reps for time:

deadlift, 60/44kg

ab-mat situps

Do it Rx'ed. Do it SupeRx'ed (heavier deadlift, toes-to-bar). Do work. Use the torque!

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WINTER STORM WATCH!

snOMG! We are experiencing quite a crazy snowstorm here in Seattle. We may need to cancel some classes for your safety and ours. Our 6am/7am class will be in session tomorrow, led by our fearless trainer Paolo.

If you are driving, biking, or even walking to the gym or anywhere in the city, please be careful! The roads may be slick, and we would rather you miss a class than have a mishap. We'll be sure to post alternative workouts for you to do at home on occasions like this.

Make sure you RSVP (and un-RSVP) for classes. We will take advantage of this system in special circumstances, and we'll contact you if the schedule changes. If we have to close the gym, we don't want you showing up to a locked door. Get up-to-date status on the gym by following our Twitter account here.

Today's AT HOME WOD

for time:

100 squats

75 situps

50 pushups

25 burpees

If this doesn't seem like enough, double or triple it!

Post results to comments!

Little Annie Brewster

CONGRATULATIONS to the October Foundations for graduating!

Brandon of the 7am crew

some of the 10am-ers: Matthew, Sam, Ana, Cindy and Katie

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WOD

"ANNIE BREWSTER"
50-40-30-20-10 reps for time:
double unders
situps
burpees

I was thinking that this was more or less of a "take it easy" kind of wod.

I'm thinking I was wrong.

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PARTY TONIGHT!

Toshi is bringing some kegs. Let's not get too crazy now.

HAPPY HALLOWEEN WEEKEND!

Looking Ahead / November Foundations Schedule

A new (tentative) November schedule is below. The holiday months are coming and we are going to shuffle things around to accommodate the season. This won't be a difficult change for most of you, because based on our RSVP system, we'll be adding classes on days that are the busiest! The Saturday schedule is still being figured out...

We will be adding a 6:30pm CrossFit class on Mondays, Wednesdays, and Fridays. 

As always, your feedback is important to us, and we do our best to meet all of your requests! (this is for you, Mrs. M!)

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November Foundations

September 2010: the graduated evening session!

Due to the Thanksgiving holiday, we will be running an adjusted schedule for the Foundations Program. It will be 12 classes to be completed in just 3 weeks instead of 4. There will be 4 classes per week. Email us for more information on how that schedule will be run!

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WOD

"ELIZABETH"
21-15-9 reps for time:
clean, 60/44kg
ring dip

Tony doing "Rx+"

This can be a power or squat clean.

June & July FOUNDATIONS Athletes

Pick up your certificates at the gym!

some of the July athletes

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WOD

in 10 minutes:
find your max handstand

then

for time: (using the "21" protocol)
OH bumper walking lunges, 20/10kg
situps

Standard for the situp is shoulders on ground to chest on thighs.

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Low-Carb Matches Low-Fat Diet On Weight Loss -- With A Heart Bonus - NPR.org

May Graduation

Congratulations to the May 2010 Foundations Program! We hope you've seen great improvement within yourself in the past month and can't wait to have you in our regular classes.

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WOD

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

compare to 12MAR2010.

You will be personally rolled out before the workout. With all the recent POSE drills and jumping workouts, you will all have really, really, really tight lower legs.

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Speaking of classes, we are altering the schedule starting this coming Tuesday:

We will be open this coming Memorial Day, Monday the 31st, for the following class times:

• 12pm
• 5:30pm
• 6:30pm

Partner Sweat Angels

Ashley & Adrian

Do you have a partner who could benefit from training in CrossFit? Your love interest, roommate, friend, coworker, a teammate or some other random person in your network? I bet you do! Are they a little hesitant on the entire method?

Weren't you?

Foundation CrossFit has always offered free one-on-one no obligation orientations. We love having new people in the box. BRING 'EM IN! No athletic or exercise experience? NO PROBLEM! We will be starting our "FOUNDATIONS" classes (aka the CrossFit On-Ramp Program). This is a dedicated beginners class to build up the proper movements and confidence to enter our normal classes. Set up orientations with Andrew by email, phone or text.

The box is waiting for you...

We all have to crawl before we walk, walk before we run.

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If you've been training hard since we've opened I'm sure you've noticed how much strength-training has been going on. My programming is set on strength bias for a reason. Jesse and the rest of Lynnwood CrossFit's crew have been preparing to squat weights equivalent to a couple of baby elephants. We have 5 people signed up to "compete" on 11/7th, 4 of which are 'maybes'. Represent baby! Sign up on the board in the office.

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JXCF - I don't know what that email was about, but my fitness is 'ehh'. I need to get consistent with my own stuff. Dude, you stirred up a bees nest!

CrossFit On-Ramp Classes

Foundation Classes aka the "CROSSFIT ON-RAMP"!

Question:

What are the CrossFit On-Ramp classes?

Answer:

The emphasis of the On-Ramp sessions is skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing CrossFit group classes. We will be emphasizing technique — to ensure your safety and to ensure success at the next level.

• First, we will introduce you to technique and mechanics, THEN increase intensity.
• We will teach you basic skills that progressively become more technical as you become comfortable.
• A total of 12 sessions will be taught over the span of one month. It is important that you attend each of the sessions as these skills build upon each other.
• There will be a workout at the end of each session that becomes progressively more challenging through the series.
• The difficulty of these workouts in ultimately in your hands. The degree that you push yourself will determine how much you learn. The class is called "On Ramp" for a specific reason - we want to ramp you up to the level of intensity and output that is inherent in our group classes.
• Shifts in body composition are one of the most motivating ways to measure success (weight shouldn't matter, how your clothes fit & how you look naked should!). We highly encourage you to take "Before" pictures at the beginning of On-Ramp class.
• The classes will be capped at around 15 participants to ensure that everyone gets the proper attention they deserve. The sooner you sign up, the sooner you will learn CrossFit!

Now none of these excuses apply!

• It's too intense for me.
• I'm not familiar with any of these exercises.
• I want to be in better shape before I get into CrossFit classes.
• I won't be able to keep up.
• I don't want to look like a dumbbass.
• I'm a beginner!

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Sound good? Contact us for a FREE Orientation and Workout!
Additional reading:  Getting Started & Pricing

Additional reading: January 2012 Foundations