Maxing Out Your Bench Press

Thompson and Paul

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WOD

establish within 20 minutes:
bench press 1RM

then

4 rounds for time:
10 k2e
15 ab-mat situps

then

3 rounds:
8 strict GHR
8 seated good mornings

Post bench and time to whiteboard.

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If you're in class early:



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FCF Field Day 2012

2011 at TT Minor Park

Details forthcoming...

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WOD

establish within 20 minutes:
front squat 3RM

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps (pike)

Post results to whiteboard!

---- Stuck planning meals like me? If you didn't already have it for your iPad

This is an incredible recipe book that we use at home at least 3x/week. Well worth the $5!
(and no we're not affiliated)
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Post WOD Nutrition

The new schedule is upon us! Our new Foundations Class will be starting tomorrow, which means a change in class times.

Please make sure you RSVP for class.

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WOD

front squat 12 x 2

then

4 rounds for time:

10 knees-to-elbows

15 ab-mat situps

compare to 11NOV2011. Post load and time to whiteboard!

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Primal Pacs Jerky - the best!

We all know the importance of eating post-workout, especially since we workout pretty hard. Check out what's going on with our current nutrition challenge.

Post WOD Nutrition - Eat Better to Live Better

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Armpits Out

BCS x OHS

"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement."

- Greg Glassman, founder of CrossFit

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WOD

overhead squat 10 x 2

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps

Compare to 02FEB2011. Post weights to comments!

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Holiday hours are finalized!

Wednesday the 23rd

• normal schedule

Thursday the 24th

• 6am
• 7am
• 9am
• 11am
• 12pm

Friday the 25th

• 6am
• 7am
• 9am
• 11am
• 12pm

Saturday the 26th

• 9am
• 10am
• 11am

Make sure you RSVP and welcome your Foundation Athletics brethren!

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New athletes

You'll be seeing another bunch of fresh Foundations Graduates in normal classes soon!

Make sure you introduce yourself.

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WOD

bench 3-3-3

then

as many rounds as possible in 5 minutes:
10 knees-to-elbows
15 situps

compare to 24AUG2010.

results here.

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Lookie! Foundation CrossFit is featured in the Seattle University Spectator.

Getting fit the freaky way: "Do Monkey Squashes Coconut" and throw balls at motivational phrases!
by Emma McAleavy

"Today we're gonna do the ‘Monkey Squash Coconut,'" our trainer told us. He proceeded to demonstrate this for those of us unfamiliar with some of the more creative crossfit workouts. He grabbed a giant rubber band that was wrapped around a high bar and proceed to pull it down to touch the ground. He repeated the gesture several times.

He looked a lot like a monkey squashing a coconut.

Read the rest here.

Stretchy stretchy

Opening up Joey Muscles' stubborn hip flexor.

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WOD

5 rounds for time:
20 wall ball shots, 20/14#
40 box jumps, 24/20"

rest, then finish with:

4 rounds for time:
10 knees-to-elbows
15 situps

compare to 11MAY2010.

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Keep yourself mobile and make sure you stretch. We provide a specific stretching series at the end of every workout. This is meant to help keep DOMS (delayed onset muscle soreness) at a minimum and to increase mobility. You know our general cool down sequence, but other times we have other things in mind.

If we see you need help with something, Adam or I will pull you off to the side and do some horrendous amazing things to you.

And we definitely enjoy it!

Adam, Tony, Todd L and myself will be attending the CrossFit Mobility Certification in late September.

Lucky you.

On to the next one

Congratulations to Mark B. for getting his first muscle-up:

He was so aggressive he ripped!

Word.

One spot remains on the "Foundation Fitness Muscle-Up Club". Who's got next? Who's going to be first on the "Foundation CrossFit Muscle-Up Club"?

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WOD

for time:
run 1 mile or 2000m row

compare to 16FEB2010.

Utilize the POSE running method as best as you've learned so far.

then

4 rounds for time:
10 knees-to-elbows
15 ab-mat situps

compare to 25MAR2010.

Situp standards are hands touch the ground above your head, situp and touch your toes. Knees can be up ("Military"-style) or splayed ("Butterfly"-style).

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What's up Harborview?!

Our little hill

How are the runs, sprints, farmer's walks, waiter's walks, sled drags up our lovely little hill? Fun, aren't they?!

Notice, along with all the new equipment we just purchased, how many tire sleds I've been making?  There's going to be a lot of dragging, and I'm fine with that as long as you're not dragging ass!

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WOD

handstand practice for 10 minutes - wall-assisted, free standing, handstand walking, handstand pushups, etc.

deadlift 5-5-5

4 rds for time:
10 knees-to-elbows
15 ab-mat situps

Another one in the M-U Club!

Congrats!


Max's First Muscle-Up from ABueno on Vimeo.
Monday 25JAN2010 @ Foundation CrossFit

Max finally completes his first muscle-up. He's been really working on it for about a month, but another goal's in the bag!

What could YOU accomplish in one month?

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WOD

Hang Power Snatch 1-1-1

Rest 5 min

Overhead Squat 5-5-5

then

4 rds for time:
15 k2e
20 situps

learning the swing