RAINSTORM XXXIV

Back in Lake City we were doing FGB every other RAINSTORM, right? We'll we're back- muhahaha.

"Fight Gone Bad"

one-minute stations, for reps of:

• wall ball, 20lbs/14lbs
• SDHP, (2) 16kg kb/16kg kg
• box jump, 20"
• push press, 35kg/15kg
• double unders/jump rope (skips/3)

Thanks to Paolo, Ann Marie, Dorian, Tita, Kristina, John, RJ, Brady, Elizabeth, Nate, Woo, Sheena, Max, Mark, Evan and Narian!

We'll also do this September 12th in preparation for the FIGHT GONE BAD IV fundraiser on September 26th. Bigger details coming soon.

RAINSTORMs are back!

and in full effect! Come out this Saturday at 11am at Bobby Morris Playfield (the southwest corner on the field near the tennis courts) for a workout. Bring your friends and some water and I'll bring the equipment! Did someone say Hooverball?!

RSVP to andrew@foundationcrossfit.com or call/text 360.908.9862.

AHHNOLD

Post-"Fithy Fifties" (RAINSTORM XXXII) stretching session, led by none other than Arnold Schwarzenegger! CrossFit utilizes Pose Running, we utilize Pose Stretching!

Linda, Dorian, Lisa, Elizabeth, Tony and Nate

RAINSTORM XXXI

We split this up! It was "Fran" for our firebreathers and a KB Class for the newer folk. 4:26 remains the in-house record. Someone better get sub-4:00 minutes sooner than later! Click the pictures to embiggen!

Saturday's crew

Marc prepares himself

Jen swinging away

RAINSTORM XXVII: Andrew's Murking

the birthday boy chucks the bag, too bad he didn't chuck Pukie

First off, thank you to everyone who came out and supported the event. Another big thanks to those who keep coming back and infinite gratitude to those who played photographer! You can check out the rest of the photos here!

Lisa in the middle of the chaos!

We had a good showing this week and had about 30 people* at the gym. Big things are happening over at FCF.

some of Saturday's crew

Fight Gone REALLY Bad
3 rds of these 1-min stations for max reps:
sandbag shoulder and throw, 75lbs
duel kb sdlhp, 20kg
box jumps
push press, 95lbs
row w/ weighted vest, 26lbs

Dorian showing everyone what we look for with rowing

Only a handful of folk tried this version as everyone else did the normal FGB. Props to Eileen, Imogene and Tony for doing the same WOD two days in a row!

Afterwards we hung out and had some good eats! Tony and Linda brought some tasty kabobs, Ashley, Mike and Jen brought some delicious salads. A lot of beer was left in the cooler for some odd reason )=

Hope y'all are enjoying this beautiful end to summer in Seattle.

ps
Check out the new PayPal buttons to the right!

* Scores in comments

RAINSTORM XXV, Labor Days

I thought we were going to be working out Eddie Kendricks style, but luckily the summer sun decided to keep us dry and warm!

RAINSTORM XXV: A Date With the Rain aka Andrew didn't come up with a new workout so we're doing the one from RAINSTORM XII: ¡Mucho Fuerte!

B2B tabata squats

then
as far as you can get in 20 minutes:
100m dash
25 burpees
30 pullups
40 situps
50 kb swings
60 sec L-sit
70 pushups
800m run
90 sec active hang
100 box jumps

working hard or hardly working?

swingin'

the tuck sit

the crew (and Usain Bolt)

Most of the folk on Saturday got to the 800m run. Jason M. hit the active hang. Jason N. and Dwinson were at the box jumps last time we did this.

No one has yet to beat out the challenge of finishing. Who will be the first?

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Last night was Labor Day so we put in work!

Take the "Tabata This!" formula and replace the exercises with those from "Fight Gone Bad" and you get...

Tabata Fight Gone Bad
Tabata Intervals (20 sec work/10 sec rest, repeated 8 times) is applied in turn to the Sumo Deadlift High Pull, Box Jumps, Push Press, Rower and Wall Ball with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.



Andrew 45
Dorian 38
Jason 31
Linda 41
Lisa 27
Minh 24
Tiffany 36

RAINSTORM XXIV

No subtitle this time.

as many rounds as possible in 25 minutes:
400m run
30 kb swings
15 dive bomber pushups

Brady 5
Brandon 2
Dafna 3
Dorian 5
Jason 5
Linda 5
Marc 4
Michael 3
Mike 3

Great job everyone. A BIG CONGRATULATIONS goes to Linda for finally getting her kipping pullup today!

RAINSTORM XXIII: Tabata This!

Five reasons everyone who came out to the RAINSTORM rocked it Saturday:

1. We did "Tabata This!" in 90 degree weather!
2. A lot of new folk came in and destroyed expectations.
3. The experienced folk PR'ed.
4. We did "Tabata This!" in 90 degree weather!
5. Emerald City Smoothie afterwards!!!

Sadly, no one brought a camera (myself included). It's alright though, because those were there knew the level of awesomeness we were at!

Darcy 39

Dru 44

Elizabeth 39

Gough 40

Jason M. 53

Jason N. 57

Marc 39

Mike 34

Minh 45

Nate 43

Ris 40

Tang 30

Tim 41

Tony 54

We ran the workout with a music mix. It's a hip hop mix that you can download or stream here. Get it on an mp3 player, a cd or even your phone. That way you can "Tabata This!" anywhere you please!

Tracklisting:

Motown 25 (feat. Royce Da 5'9) - Elzhi

Say Goodbye to Love (Remix feat. Lupe Fiasco) - Kenna

Fix Up, Look Sharp - Dizzee Rascal

Spaz - N*E*R*D

Alive - The Plague

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It was hot up here in Washington! Make sure you stay hydrated throughout the day with water and proper amounts of vitamins and minerals. Eat fresh food! Ask Nate and Elizabeth for some of their lettuce! It's amazing, trust me dudes.

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A big congrats to Michael Phelps for winning his 8th Olympic Gold and surpassing the long-standing record Mark Spitz had. Go ahead wit yo bad self!

AND he only started lifting weights after the Athens games

Back to business

Hey guys guess who's back! While down in Vegas Marc, Mike and myself did some CrossFit inside the Polo Towers fitness facility and caused some havoc and a whole bunch of staring! I also visited Joe and Zach at CrossFit Las Vegas. They have a dope facility! It's big, spacious, and HOT AS AN OVEN! Vegas was averaging 105 degree weather when I was down there.

In my absence, the fambam at FCF still ran things (and rather smoothly). We even had our members run a RAINSTORM! with three different workouts: "Rubber Legs", "This One's For Grant", and the properly titled "Sprints".

Well Mike, Marc, Sheena, Sammee and myself didn't miss out on a RAINSTORM either:

If only Vegas really did work out this often...

Speaking of RAINSTORMS, keep watching the site for updates as this month is pretty booked with random events throughout Seattle.

Great job everyone, let's enjoy the rest of summer while we can!

RAINSTORM XX: Hot BBQ!, Tabata This!

Quick workout today because we'd rather play in the sun!

bottom-to-bottom tabata squats

then once through for time:
20 pushups
~70m walking lunge
~70m sprint
20 burpees

Aileen, Tony, Eric, Adrian, John, Andrew, Elizabeth, Nate, Eric, Tiff & Mike!

We played catch with the 8 lbs medicine ball and threw the frisbee around after the workout. Would've had some volleyball and Hoverball games going, but we couldn't snag a court. Good times and expect Part Deux in August!

Sausages and meat cookies!

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Yesterday we had some folk come in because today didn't work with their schedules

TABATA THIS!
from the CrossFit.com FAQ: "Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations."

Dylan, Dorian, Jason, Dafna and Lauren

RAINSTORM XIX: A Fight In the Park

Our last RAINSTORM was especially awesome because:

A.) we met at our old Greenlake spot on a beautiful day and took a lot of pictures!
B.) we had awesome guests: newcomers, members, and other seasoned CrossFitters!
C.) it was a heavily modified "Fight Gone Bad"
D.) the ones who hung out after the workout were treated to a sprinkler from an off-duty firetruck!

smiling and sweating in the sun

We had 20 people show up for a workout so we had to run multiple heats! Some heats had 6 stations instead of the normal five. Oops!

Wonderful jobs to Adrian 363, Andrea 393, Andrew 317, Christina 234, Craig 284, Dorian 229, Dwinson 285, Emilie 264, Gilles 320, Grant 336, Jason 282, Janice 341, Jeralee 417, Joe 420, John 381, Marc 279, Nick 270, PJ 285, Theresa 303, Tiff 390 and Travis 262.

every cooldown should be like this

You can view more pictures of this amazing event here by clicking here.

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NEXT RAINSTORM: Sunday, July 20th @ Alki Beach. Noon. RSVP Here. Be there.

RAINSTORM XVII, Street Scramble

FINALLY! We've got good enjoyable weather to workout in!

the warmup: tabata squats

5 rds for time:
200m run
15 swings
15 burpees

Coy 20:14, 24kg
David 17:25, 25lbs
Dorian 18:39, 25lbs
Grant 16:18, 20kg
Heather 21:20, 15lbs
Jason 16:44, 16kg
Joe 17:43, 16kg
Lauren 17:31, 25lbs
Marc 18:00, 16kg
Tony 16:36, 30lbs


We also captured some footage during the workout, so hopefully we'll have that posted up on our YouTube channel sooner than later.

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On the Fouth of July, Nate started a team for the Wallingford Street Scramble.

Jason, Nate, John, Elizabeth and Andrew

Jason mapped out where we went during our three-hour scavenger hunt! We'd better have a bigger team for next year!

Clear Your Calendars!

DATE CHANGE!!!

07.01.08 - We will meet July 20th @ 11am at ALKI BEACH.

06.30.08 - We are changing the date to Sunday the 20th of July. Also we'd like to hear from you all about the location - Alki or Golden Gardens...get your vote in now we're picking one either way tonight @ 11:59pm!

Foundation CrossFit presents RAINSTORM XIX: Hot BBQ!

Come join us for a beach-themed workout followed by games like Hooverball, Ultimate Frisbee and the like... We're BBQ'ing as well so bring some food to share!

contact: INFO@FoundationCrossFit.com

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Today we did FIGHTSTORM 3!

FIGHT GONE BAD
3 rds, 1 min stations for max reps:

wall ball
sumo deadlift high pull
box jump
push press
row (calories) *(/strokes)

Souls who braved it today: Nate, Elizabeth, Tony, John, Adrian, Andrea and Jason

the only way to look this good is by meeting Pukie.

Great job to everyone who came out today. You blasted your old scores to smithereens! A big welcome back to Tony and Andrea- always good to see your faces.

*Our rower went out of commission during the second go-around!

Kettlebell Hell

I believe today was XVIII

5 minutes max kb swings
waiter's walk to stoplight and back (approx. 400m)
2 minutes max kb swings
waiter's walk to stoplight and back

Dorian 172/74, 16kg
Gilles 163/44, 16kg
Jason 145/51, 16kg
Andrew 122/53, 24kg

Huge welcome to Jason! Hope you enjoyed your first little taste of CrossFit!

Here's Foundation CrossFit's new workout log on the official CrossFit boards. Start posting!

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from last week's Donkey Kong workout @ Harbor Steps

Dopplewalk!

Today's RAINSTORM was run by John, our one and only "Trainer-at-Large"! He came up with this fun little ditty:

2 teams with one person working at a time, for time:

200 pullups
250 pushups
250 box jumps
125 med ball "thrust & throw", 20 lbs
800m run where one person must be carried the entire duration

Team Awesome (Adrian, Dorian, Elizabeth, Marc and Mike)
23:45

Team Badass (Andrea, Andrew, Gilles, Nate and Nick)
23:52

Team Awesome won by 7 seconds and tore themselves up in the process. Every one of them was injured (3 falls, 3 rips and plenty of skin ripped off) by the end of the event! That's giving 100%, folks.

Pictures of the aftermath coming soon...

FIGHTSTORM 2

Boo Boo said we're doing Fight Gone Bad!

From the CrossFit FAQ:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)


2. Sumo deadlift high-pull: 75 pounds (Reps)


3. Box Jump: 20" box (Reps)


4. Push-press: 75 pounds (Reps)


5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Andrew 283
Dorian 253
Gemma 198
Justin 280
Marc 216
PJ 194
Ryan 320

We finished up with sandbag carry sprints around the building. Awesome jobs to both first-time CrossFitters Gemma and Ryan! Welcome to the family!

Check the previous FGB/Fightstorm results here.

RAINSTORM XII: ¡Mucho Fuerte!

Bottom-to-bottom Tabata squats

THEN

as far as you can get in 20 minutes:

100m sprint
25 burpees
30 pullups
40 situps
50 kb swings - choose weight
60 sec L-sit
70 pushups (MV, NS, DB)
800m run (NA, MD)
90 sec active hang (DN, PB)
100 box jumps (DC, JN)
Waiter's walk uphill - use kb weight

our 800m is awesome because it's uphill

Warm welcome to newcomers Darcy and PJ! Hope you ladies had a lot of fun. We'll see both of you more often, yes? Great job to all the other dudes!

la gente

If you didn't come out this week TRY IT ON YOUR OWN!

RAINSTORM XI

Finally Washington is having some springtime weather. A big welcome goes out to Jason- thanks for stopping by!

As many rounds as possible in 20 minutes:
6 kb swings
4 broad jump burpees
2 laps around the building

Tammy 8 + 6, 4, 1
Nick 7
Jason 10 + 6, 4, 1
Dorian 9 + 6
Andrew 9
Adrian 9 + 6, 4, 1

Great job everyone! Remember- no RAINSTORM next week because of the CrossFit Total Meet at Local's Gym!

BE THERE!

I wasn't going to say it

But our RAINSTORM workouts usually bring out good weather, even if it starts out cloudy and rainy.

21 deadlifts
15 presses
9 squat thrusts
farmer's walk around building
21 presses
15 squat thrusts
9 deadlifts
farmer's walk around building
21 squat thrusts
15 deadlifts
9 presses
farmer's walk around building
sprint to stoplight

Adrian 13:28, Weight Plates 35#
Daria 20:54, Dumbbells 15#
Dorian 13:05, Weight Plates 25#
Gilles 20:50, Dumbbells 30#
Kathy 18:19, Dumbbells 25#
John 17:00, Weight Plates 45#
Justin 12:45, Barbells 45#
Mike 20:40, Weight Plates 35#
Nate 14:25, Kettlebells 35#


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And guess who was on the main site looking uncomfortable as hell?


Nicole was putting us through the wall dip drill. We don't mess with that much sun up here in Washington.

RAINSTORM VII: FIGHTSTORM

A big thanks to all who came out today! You all knew the weather was bad, but somehow during the workout the weather cleared up so that we could enjoy our fight in the sun.

Saturday's Crew

FIGHTSTORM I
(run FGB style)
1. Goblet Squat
2. Wall Ball
3. Press
4. Box Jump
5. Pullup

Adrian D. 258
Adrian H. 293
Andrew 326
Dwinson 276
Jed 238
Jesse 267
John 304
Laura* 298
Marc 267
Marlon* 228
Mike 205
Nate 230
Nick 192
Shelle* 169
Tammy 251

Jed, Nate and Nick

Congrats to Laura, Marlon and Shelle for their first CrossFit workout! Also Nicholas, who had the best kipping pullups for the day! Big thanks again to Jesse and John of Local's Gym for coming by and bringing some toys. My bad about that shadow!

SEE YOU NEXT SATURDAY!