Grand Opening Photos

Thank you all for coming and supporting us yesterday!

Have a fantastic New Year, train hard and be healthy!

-Foundation Fitness staff

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!

About

CrossFit is a methodology that seeks to define what fitness is and how to achieve it. As it pertains to exercise, a common definition of fitness is being "physically sound; healthy."

Digging further , we find that healthy is the condition of "possessing good health." Not much help when trying to quantify what it really means to be fit and healthy. Enter CrossFit. It uses continuously varied functional movements executed at a high intensity to achieve it's definition of fitness, which is increased work capacity across broad time and modal domains.

What the heck does it mean? Well, essentially combining pushing, pulling, jumping, throwing, swinging, lifting, and running into fast, intense workouts that will improve your performance across a broad range of activities When you commit to the CrossFit methodology, you will see a dramatic affect on your quality of life and experience a positive increase in your capacity for action and accomplishment.

>> Read how CrossFit defines fitness here. <<

WHO IS IT FOR?

CrossFit works for everyone. Yes, it includes lots of advanced movements and and skills that can take time to develop. Yes, lots of the workouts are fast and intense. Yes, it looks really really hard. But, the goal of CrossFit is to provide a structure for elite fitness that can be scaled down to meet any skill level from gradeschool to gradschool to grandparents. CrossFit is for anyone seeking to improve their fitness level and quality of life. People from all walks of life have used CrossFit to meet and exceed their own goals and so should you!




WHAT MAKES US BETTER THAN THE REST?

Our mission is to deliver professional CrossFit training to our clients safely and empower them with the means to achieve functional strength for life. We are not concerned with selling memberships. Each class and personal training session is given by an experienced, CrossFit qualified coach (and practitioner) who is dedicated to your success and well-being. You can come to our gym, have fun with a kick-ass workout and know that you have done something profound. Come revel in the comradeship of Foundation CrossFit and see for yourself.




HOW DO WE DO IT?

We have all these wonderful toys! Kettlebells, barbells, bumper plates, plyo boxes, gymnastics rings, medicine balls, dumbbells, weighted rods, a Concept II rower, mats, pullup bars, sandbags, paralettes, the parking lot, a hill, a big stereo, and , of course, our bodies.




SO WHERE IS YOUR PEC DECK?

Weren't you listening? Foundation CrossFit is a no bullshit operation. No mirrors, no equipment, no excuses, and especially no red man-thongs. Get it done!

Philosophy

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

We also publish the CrossFit Journal, designed to support the CrossFit community detailing the theory, techniques, and practice d by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.

We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.

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Our mission at Foundation CrossFit is to empower you with the means to achieve functional strength. Whether your goal is to compete in a triathlon or simply weed the yard without straining your back, we will condition your mind and body to attain your personal goals. Our fitness regimen is based on the proven techniques of CrossFit with workouts that are customized to your skill level. In the end, our goal is to provide strength for life and power for the people.

Grand Opening - Sun., January 6, 2008

*UPDATE 010308*
We are expecting rain, so please wear the proper attire. Also, please try and carpool as there is minimal parking at the ActivSpace building.

We're excited to see you all there!

New Year's resolution season is upon us, and your friends at Foundation Fitness are excited to announce our official grand opening on Sunday, January 6, 2008. Join us for an hour to learn about Foundation Fitness and meet other people like you - folks who are looking for a better way to get fit and stay fit for life. If you're new to CrossFit, this is an opportunity for you to learn about this strength and conditioning program, ask questions and view a live demonstration of core exercises.

Below is a brief schedule outlining grand opening activities. Come join us for an afternoon of food, friends and fitness. If you plan to attend, please RSVP by Saturday, January 5 via email to foundationfitness@gmail.com. As always the more the merrier, so spread the word and bring a friend. Thanks and we'll see you on the 6th!

Noon: Meet & greet/lunch (pizza, beer and other tasty treats)
12:30 pm: Staff introductions
12:45 pm: Workout of the Day demonstrations
1:00 pm: Q&A/wrap session

Back at it...

Today Amy went through a modified version of the girl we all know and love: Cindy

amrap in 15 min:
5 jumping pullups
10 pushups
15 squats

11 rds + 5 pullups + 10 pushups
(12th rd completed in 15:30)

Congrats Amy- you were awsome. Can't wait to see your 'Cindy' as Rx'ed!


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Adrian, Andrea, Tammy and I decided we didn't want to do Barbara (HQ's WOD) so instead we chose

21-15-9 reps for time:
KB Snatch (L)
KB Snatch (R)
Pullups

Tammy 6:57, 16kg (M)
Andrea 7:52, 16kg (M)
Andrew 8:28, 20kg
Adrian 9:00, 20 kg

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Here's that SNL "70's Workout Video" I've been mumbling about.

I present BODY FUZION!

Happy Holidays

Merry Christmas from all of us at Foundation Fitness / Rain City CrossFit!

Hope you're having a safe good one this year.

Spread some cheer and stay healthy!

Chipper + SDLHP/PP

Yesterday Adrian and I did an untimed version of the "CHIPPER" workout:


we changed these:
50 kb sldl (originally supposed to be 50 back ext)
30 snatches, 95 lbs (originally supposed to be 21 snatches)


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Today I taught the amazing Claire how to properly deadlift, which turned into a sumo deadlift, which then progressed into a sumo-deadlift high-pull. At which point I put her under this:

10-9-8-7-6-5-4-3-2-1 rep rds for time
SDLHP, 35 lbs
Push Press, 35 lbs

12:11

Wonderful work Claire!

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Lastly, here's a video of an olympic lifter jumping an amazing 150cm (about 5 feet!)

Tuesday's Workout

Didn't feel like a whole bunch of planning, so we used HQ's WOD:

FRAN
21-15-9 reps for time:
thruster, 95 lbs
pullups

Jessie 4:51 (M - 15 lbs dbs)
Tammy 5:26 (M - 45 lbs)
Andrew 6:24 (PR)
John 10:35 (PR)

Good job folks!

"12 Days of CrossFit" + Presses

On friday night, Tammy, Dom, Joe and I attended Dave Werner's Level 4 CrossFit Seattle for their 4th (?) Annual "12 Days of CrossFit" festively hard workout. Dom and Joe were there as support (thanks dudes). According to them I apparently went through the 9th round twice.


Tammy 43:50
Andrew 42:20

Check out CrossFit Seattle's website for some pictures! Thanks for having us!

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Today Adrian and I decided to do HQ's WOD from yesterday:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


Adrian
SP 135 - 145 - 155 - 160 - 160
PP 135 - 145 - 155 - 160 - 165
PJ 155 - 160 - 165 - 175 - 180


Andrew
SP 135 - X, 135 - 135 - 135 - 115
PP 135 - 145 - 155 - 160 - X, X, 155
PJ 155 - 155 - 150 - 150 - 150

X = missed lift.

'Angie' + Mike's Squats

This past Tuesday's WOD was Angie - 100 pullups, 100 pushups, 100 situps, & 100 squats for time.

Elizabeth 26:12 (M)
Andrew 18:01

The rest modified the workout to 75 reps of everything:

Mike 18:51
Tammy 16:48
Jessie 15:55
Nate 19:22


Tuesday's finisher was 100 KB SLDL



Great job folks!


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Yesterday Mike did his first heavy lift day.

Back Squat
5-3-3-3-1-1-1-1-1

Loads (lbs): 95-95-95-95-145-145-155-165-180



Wonderful work Mike!

First Time with Tabata

Dwinson came over from Bremerton to workout with me and Mikey.


I introduced them to some basic kettlebell work (deadlift, sldl, & swings) and then some tabata intervals. They did:

Tabata
- Squats
- Situps
- Pullups
- Pushups

Scores:
Dwinson 33
Mike 37

+ some tuck sits! Pretty easy, I think

Holly does Fran #2

CFWU x2

then worked on Front Squat, Military Press, Push Press, & the Push Jerk.


Holly's beaten-up clavicles!

Fran (Modified)
12-9-6 reps for time
30lbs DB Thruster
Jumping Pullups

4:07

Great Job!

Tuesday's Workout

We ran through the CF Warmup 2-3 times and then played with some tabata intervals! Fun times- the squats murdered my legs!

Tabata:
- B2B Squats
- Pushups
- KB Swings
- Burpees

Total of the lowest reps in each exercise interval was our score.

Adrian 32
Andrew 41
Elizabeth 27
Nate 29
Tammy 32

Mary/Noob/On-the-Min Pullups

Mary
Adrian - 7 rds + 5 HSPU, 10 pistols, 8 pullups
Grant - 11 rds + 5 HSPU, 10 pistols, 2 pullups





5 Rds for Time:
10 Pushups
20 Situps
30 Squats

Mike - 12:42
Dom - 15:42
Jessie (3 rds)





Today's Official WOD:
Do a pullup the first minute, two the second, three the third, etc.

Andrew - 14 min + 5 pullups

Holly does 'Cindy'

after doing the CF Warmup (10 reps, 3 rds)

8 rds, + 5 pullups 10 pushups 4 squats

Great job!

We're Official!

GOOD TIMES!



We are officially a CrossFit affiliate. It's exciting to finally see our name on the main site in the Affiliation section. Time to celebrate!

By working out, that is..

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Yesterday's Tuesday Workout:

Extremely long warm-up

800m Run, then

10 KB Goblet Squats, 1 pood
20 Burpees
30 Pullups
40 KB SLDL, 1 pood
50 KB Swings, 1 pood
60 sec Tuck Sit
70 Pushups
80 Situps
90 sec Supermans
100 Squats

by Nate, Mikey, and Andrew

Foundation On The Road

Travel need not interrupt training! Check out John, Jesse, and Dave training weighted pullups with a portable setup near Jackson, Wyoming.

a new workout!

Tammy and Adrian put up the second white board and did some painting. Mikey and I showed up, put up the cork board and created a new workout. I was going to name it "Vu" after Mike's last name, but he suggested his sister's name because she also has kicked his ass before.

SALINA
3 rds for time. use the same kb throughout

30 kb goblet squat
20 kb SLDL
10 bb shoulder press, 95 lbs
30 pushups
20 ring rows
10 kb upright row
30 box jumps, 24"
20 kb swings
10 knees-to-elbows

Mike 57:09
Andrew 32:37

then we did some tuck sits and handstands as finishers

Staff

Andrew Bueno

Andrew is the head trainer of Foundation CrossFit. Growing up he was always pursuing various studies such as martial arts, gymnastics, olympic lifting, track & field, sports medicine and plenty "out-of-the-box" activities. Andrew has been CrossFitting since January 2007.

CrossFit Level 1 Trainer
Starting Strength Seminar - Mark Rippetoe
Ashmead College Fitness Trainer Program
Gold's Gym - Personal Trainer, Assistant Fitness Manager
Kettlebell Seminars - Tom Corrigan
Stretching, Kettlebell Seminars - Pavel Tsasouline
Olympic Lifting Seminar - Mike Burgener

Adam Wenzel

Adam enjoys a wide variety of physical pursuits such as Krav Maga, Parkour, snowboarding, hiking, and numerous other sports. Adam also loves anything outdoors, adventurous or half crazy. He enjoys new experiences and checking things off the "bucket list".

CrossFit Level 1 Trainer

Krav Maga

Gavin McBride

Gavin has a great enthusiasm for CrossFit and overall fitness, finding incredible rewards in guiding others in their fitness pursuits. He has an active history in cycling and running, and a strong interest in nutrition and exercise. Currently pursuing a degree in nutrition and exercise science, Gavin hopes to share his learnings with as many people as he can.

CrossFit Level 1 Trainer Certified

CrossFit Barbell Certified

Tony Lau

Tony is the owner of Foundation CrossFit. He travels back from Huntington Beach, CA (CrossFit Surf City) and Seattle, WA (Foundation CrossFit), while working as an aerospace engineer. He enjoys the CrossFit exercises everybody else loves to hate: burpees, thrusters, double-unders.  His goal is to provide a viable resource of health and fitness to as many people as possible.  View his athlete interview here.

CrossFit Level 1 Trainer

Adrian Hovey



Adrian is a CrossFit Level 1 Certified Trainer and advisor to Foundation CrossFit. He was also a US Naval Officer who has led and trained sailors for the last six years. He is an avid outdoorsman, who is passionate about CrossFit so that he can excel at his many hobbies which include mountain biking, kite surfing, snowboarding and hiking. Adrian enjoys playing the guitar and cooking good food.


CrossFit Level 1 Trainer 2008
US Navy Officer

Happy Thanksgiving!

I hope all of you have a wonderful time this Thanksgiving holiday. Take a minute to think about everything that has gone well for you this year. Remember that this is a holiday to give thanks for everyone and everything you have- it's not all about the food.

Be safe, Be healthy!

Cheers!

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Today's WOD: 30 Muscle-Ups (or 120 pullups, 120 dips) for Time



Andrew 18:57
John 25:19

Tuesday Group Workout

Nate, Elizabeth, and Mike came for the Greenlake Group Workout last night to do a modified version of the Filthy Fifties.

The Dirty 35
For time, 35 reps of:
- 20' Box Jump
- Jumping Pullups
- KB Swing (1 pood)
- Walking Lunge (35 steps)
- Knees to Elbows/Hanging Knee Raise
- Push Press (45 lbs)
- Back Extention
- Thruster (18lbs KB)
- Burpees
- Thrusters










35's!
Nate - 33:24
Mike - 37:09

30's!
Holly - 32:07

25's!
Elizabeth - 25:29

Our MySpace

In this day and age (and me being myself) I decided that we needed a MySpace. So I created one for us. Yay.

http://myspace.com/foundationfitness

Fran

Adrian 7:02, thrusters w/ two 1pood kbs
Tammy 7:42, thusters w/ 45lbs, jumping pullups
Andrew 6:43, as Rx'ed
Holly 10:19, thrusters w/ 30lbs, asst. pullups

Done last night around 6pm. We were steaming after the workout- I have video proof!

Pullup Bar Complete!

With the help of Boo Boo, Tammy, and some chinese food we finally have a 9' pullup bar to play with!













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Also, John and I played with Linda!

Andrew 38:26
John 40:00

Cindy

today's WOD: Cindy

John, 18 rds (PR)
Adrian, 15 rds, 5 pullups (PR by 2 rds)
Andrew, 21 rds, 5 pullups, 2 pushups (PR by 2 rds)
Mike, 18 rds, 2 pullups (PR by 1 rd)

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We rounded up equipment for our soon-to-be-built pullup bars and worked on it at Aurora Rentals (Big Thanks to Bruce for letting us use his equipment).

Hopefully we'll have it done within a week... Wish us luck!

What is CrossFit?

CrossFit is a methodology that seeks to define what "fitness" is and how to achieve it. As it pertains to exercise, a common definition of fitness is "being physically sound; healthy."

Digging further, we find that "healthy" is "the condition of possessing good health." ...Not much help when attempting to quantify what it really means to be fit and healthy.

Enter CrossFit.

CrossFit uses constantly varied (if not random) functional movements executed at a high intensity to achieve it's definition of "fitness"- increased work capacity across broad time and modal domains.

What the heck does that mean?! Essentially, by combining squatting, pushing, pulling, lifting, swinging, jumping, throwing, and running movements into fast, intense workouts, you will be able to improve your performance across a broad range of skills and activities. When you commit to the CrossFit methodology, you will see a dramatic improvement on your quality of life and experience a positive increase in your capacity for action and accomplishment.

CrossFit is:

• Functional training for General Physical Prepardness (GPP).
• Based extensively on functional movements that mimic natural efforts like standing, throwing, lifting, pulling, climbing, running, and punching.
• Something scalable to your level of fitness, be it beginner or Olympic-level athlete.
• Suitable for busy lifestyles.
• Real, quality results that may remain permanent for your entire life.
• Unparalleled in its ability to build muscle, burn fat, increase performance and contribute to the achievement of personal goals.
• Community. We make it all fun and personal! There is no better support system than fellow friends to encourage us to perform to our personal bests.
  

>>>> Read how CrossFit defines "fitness" here. <<<<

WHO IS IT FOR?


CrossFit works for everyone. Although it includes lots of advanced movements and skills that take time to develop AND has a bunch of fast and intense workouts AND can be really hard, the goal of CrossFit is to provide a structure for elite fitness that can be scaled down or modified to meet any skill level from those gradeschoolers to gradschoolers to grandparents. We said it before and we'll say it again: CrossFit is for anyone seeking to improve their fitness level and quality of life. People from all walks of life have used CrossFit to meet and exceed their own goals and so should you!

WHAT MAKES US BETTER THAN THE REST?


Our mission is to deliver professional CrossFit training to our clients safely and to empower them with the means to achieve functional strength for life. We are not concerned with selling memberships. Each class and personal training session is given by an experienced CrossFit qualified coach/practitioner whose passion is in training and is dedicated to your success and well-being. You can come to our gym, have fun with a kick-ass workout and walk away knowing that you have done something profound. Come revel in the comradery of Foundation CrossFit and see for yourself.

HOW DO YOU DO IT?


We break down and categorize movements into three separate elements: Metabolic Conditioning, Weightlifting and Gymnastics. We run, row, bike, jumprope and practice basic movement patterns! We have all these wonderful toys: kettlebells, olympic barbells for men and women, dumbbells, rubber bumper plates, pullup bars, gymnastics rings, plyo boxes, dynamax medicine balls, yoga mats, ab-mats, sandbags, parallettes, Concept 2 rowing ergometers and great music.

SO WHERE IS YOUR PEC DECK?


Weren't you listening? Foundation CrossFit is a NO-BULLSH!T operation! No mirrors, no machines, no excuses and especially no red man-thongs. As some of our SoCal brethren has said: "Train to not suck at life!"

Custom pull-up bar

Our pull-up bar design is ready and we're meeting with the fabrication folks, er, welders, as soon as possible to slice up some steel. A ten-foot length of 1.25" steel rod looks pretty cool hanging out the back of a Toyota hatchback, I'll tell you what.

Huge Windfall

Some tremendous luck today getting matting, some steel, and designing the pullup bar! Founder must do overhead squats just to calm down.

Location, location, location!

Foundation Fitness has a new home and construction begins! Founder and Bueno are here discussing the gym build-out, excited to transform this room into a world class fitness facility--stay tuned!