Free RAINSTORM this Saturday

Folks, its that time again! Get your meat helmets on and come get serious this Saturday, March 15th. Be at Foundation CrossFit at high noon with your guns and especially your chaps...


RSVP: info@foundationcrossfit.com

RAINSTORM IV!

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."

Tabata This!
Jessie 34 M
Nate 41
Mike 43
Tiff 53 M
Marc 40
Justin 47
Andrew 63

Tiff plays for keeps!

I made up a Tabata This! alternative mix and posted the link to download on my blog. I also made this nifty little score sheets which I'll put up for download as soon as I can. For now you can email me at Andrew@foundationcrossfit.com.

Brutal

I've posted this a long time ago in my fitness blog, but I thought I should share it here as well.

Tabata intervals are defined by doing 20 seconds of work followed by 10 seconds of rest per found for eight roundsfour minutes. This video shows "bottom-to-bottom" tabata squats. They're as crazy as they look but if you're up for the challenge it's fast, effective, and damn good.



More reading on tabata intervals:

• Ross Training: Tabata Method
• CrossFit's "Tabata This!" workout
• T-Nation: Tabata Method

Raw gym = raw website

Like the new look? Peruse around and enjoy! Let me know if I've missed anything.

(=

Hella Filthy

This Saturday (3/8) we'll be having another RAINSTORM workout. Please RSVP by email/phone/in person by Friday. Tell a friend!


----

today's workout, courtesy CrossFit.com

Filthy Fifties
for time:
50 box jumps, 24"
50 jumping pullups
50 kb swings, 16 kg
50 walking lunges
50 knees-to-elbows
50 push press, 45 lbs
50 back ext
50 wall ball shots, 20 lbs
50 burpees
50 double unders

View a video demonstration (Windows Media Player / Quicktime)

post time to comments!

Heavy legs - It's like walking with kids wrapped around them

Today we met at Roosevelt High School's track.

400m walking lunge
for time and # of steps

Tiffany 15:09, 398
Andrew 15:10, 374
Mike 16:08, 370
Ann Marie* 13:12, 407
Elizabeth* 11:02, 178
Dan* 14:06, 380

*notes in comments

We finished up with some basic gymnastics work/goofing around (handstands, headstands, forward rolls, dive forward rolls). Good stuff. Expect to see some RAINSTORMS there come summertime!

----

Help us out and DONATE to the Leukemia & Lymphoma Society!

Donate!

Hey Everybody

As I've been posting before, Foundation Fitness (now Foundation CrossFit) has a team for The Big Climb for Leukemia in about two weeks. Our goal as a team is to reach $1000. Won't you help us out? It's for a wonderful cause!

To help out:
http://www.active.com/donate/2008bigclimb/foundationfitness

Grace and little Cindy

No RAINSTORM this Saturday. There will be a CFT Meet at Rainier CrossFit! All are welcome.

Instead, we'll be meeting up on Thursday @ 6:45pm to go run some stairs in preparation for The Big Climb for Leukemia! Let me know if you'd like to join in!


----

Tomorrow is a rest day if you're following CrossFit HQ's schedule. They put up a great article: "Free! Why $0.00 Is the Future of Business", by WIRED

READ IT!

----

"Grace"
30 c&j, 135 lbs for time

Adrian 4:40

"Little Cindy"
amrap in 10 min
5 pullups
10 pushups
15 squats

Sam 5 rds
Sheena 8 rds
Tiff 9 rds + 5, 8
Nate 6 rds + 3
Mike 8 rds + 5, 4
Marc 11 rds + 5, 3
Andrew 14 rds + 5, 10, 14

RAINSTORM III

We did this diddy FIGHT GONE BAD style!

3 rds, one-minute stations:
Double Unders
KB Swings
Push Press
Burpees
Box Jumps

Sheena 234
Sam 118 (2 rds)
Stacie 320
Jessie 281
Melissa 389
Rachel 415
Tammy 405
Marc 267
Nate 289
Mike 309

Mike and Adrian watch Nate's push-press form

Wonderful jobs to Rachel (thanks for coming! visit again!) and Melissa (enjoy your time here in Seattle) for doing so well and to Sam (come by more often) and Stacie (hope you enjoy CrossFit) for doing an amazing job on their first workouts!

Rachel & Melissa

Boo Boo watches on as Tammy does box jumps

Marc, Jessie, Stacie and Tammy

Adrian came up with this bouncy one

and don't forget this Saturday at Noon we'll be holding another RAINSTORM workout!

5 rds for time:
15 push press
21 box jumps

Jessie 10:11, 30 lbs DB
Tammy 10:02, 45 lbs BB
Mike 9:44, 50 lbs DB
Adrian 8:31, 95 lbs BB
Andrew 7:13, 70 lbs KB

Jessie, Mike and Tammy all going up*

* Mike still jumps like a monkey

We're back!

Adrian and I are back from visiting CrossFit Headquarters down in Santa Cruz, CA. All I can say is that it was a blast! We met a whole mess of fellow CrossFitters and built camraderie amongst ourselves while learning from the best.

(Click to enlarge image)

It was surreal and bittersweet to be in the place that started it all. Surreal because everything we do as CrossFitters was created in this garage. Bittersweet because we were the last Level I certification to be held in there. The building's lease is up and I guess the neighbors aren't too happy, so they've formed multiple boxes (see: CFNSC and CFSCC).

Lisa, Jimi, Tosh and EC during the trainer's FGB

Big thanks to all the trainers- Tony, Pat, Dave, Nicole, Tosh, Lisa, EC, Mike, Jimi, Mallee, Freddy and Adrian for the all work you put in and all that you taught us during those two days.

Andrew Bueno, Adrian "the Boz" Bozman and Adrian "the Hov" Hovey

----

RAINSTORM THIS WEEKEND, SATURDAY THE 23rd @ NOON!

Happy Valentine's Day

JACKIE
for time:
1000m row
50 thrusters, 45 lbs
30 pullups

Tammy 10:20
Mike 11:57
Andrew 7:48 (1st rd), 29:38 (3 rds)

----

Adrian and I will be heading down to CrossFit Headquarters down in Santa Cruz for the weekend so no RAINSTORM this week. Hope everyone enjoys the extended President's Day weekend!

Fran and a Quote

Yesterday we started this week with "Fran":

21-15-9 rep rounds for time:
thrusters
pullups

Andrew 5:24 (PR)
Joshua 8:00 30 lbs
Mike 10:45, 65 lbs
Nate 8:52, 45 lbs

Big congrats to Nate for getting your first consecutive set of kipping pullups!



----

And something to take to heart:

"CrossFit Journal: What about Nutrition?

Coach Greg Glassman: Meat and vegetables, nuts and seed, some fruit, little starch, no sugar. End of subject."

- The CrossFit Journal

Dietary discipline (I'm currently writing something about this)- Get it going and stick with it!

RAINSTORM

Saturday afternoon we had a great workout with great people!

3 rds for time:
10 goblet squats
20 swings
10 oh lunges
20 push press, alternating
lap around the building

Adrian 11:45, 20kg
Amy 10:16, 25lbs
Andrew 8:21, 16kg
Charlotte 12:25, 15lbs
Daniel 9:31, 25lbs
Dwinson 9:38, 16kg
Jessie 12:42, 25lbs
Marc 10:49, 16kg
Tammy 13:03, 30lbs

Starting the workout

Dynamic cool-down

View more pictures here.

This coming week: "Upward Motions"!

Happy Lunar New Year!

Oops! I guess I didn't "publish" this earlier!

It's the Year of the Rat

Events being held in the Seattle area:

YEAR OF THE RAT CELEBRATION
Union Station Great Hall
401 S. Jackson St. Seattle, WA 98104
Saturday 02/09 12 pm - 6 pm

Tet Fesitival
Center House and Fisher Plaza (Seattle Center)
02/09 - 02/10/08
10:30 am - 5:30 pm Saturday & Sunday
w/ Opening ceremony on Saturday

Lunar New Year Celebration
The Marketplace @ Factoria
4055 Factoria Blvd. S.E., Bellevue.
Saturday 10 am - 8 pm

Don't forget RAINSTORM @ 12:00 pm on Saturday!
Sunday 11 am - 6 pm

Free Saturday?

Every Saturday Foundation Fitness throws RAINSTORM, a free Saturday morning workout designed to introduce CrossFit to the masses! Bring yourselves, family and friends!

This Saturday 02/09 we will hold RAINSTORM @ Noon.

Please RSVP! FoundationFitness@gmail.com

Sore backs!

Nate and Elizabeth brought us some "fresh meat" today- Nate's mom Joanne!


















Hope you had fun today. You did a fantastic job (10:29) on your workout. I hope the next couple of days treat you well!

















"Christine"
3 rds for time:
500m row
12 deadlifts, BW
21 box jumps, 24"

scale as needed!

Adrian 15:45
Andrea 15:56
John 13:53
Mike 12:23

notes in comments

Let's start the show

Came up with something a little evil today for the evening group (since we only have one C2). This is also tomorrow's WOD!

GREAT JOB EVERYONE!

for time:
21 deadlifts, 225 lbs
42 pullups
15 deadlifts, 225 lbs
30 pullups
9 deadlifts 225 lbs
18 pullups

Tammy 8:23
Mike 17:35
Josh 9:26
John 14:06
Andrew 12:11
Adrian 14:03

*notes in comments

Post load, time and experience to comments.

----

... and as promised, The Hawaii Chair!

Week of 02/04

it's Posterior Chain Week!

this week at Foundation Fitness we'll be focusing on the back, glutes and hamstrings!



some exercises you can expect: KB Swings, Deadlifts, SDLHP, Stiff-Leg Deadlifts, Pullups (dead hang, jumping, kipping), Hip/Back Ext, Supermans, Good Mornings and of course, rowing on the Concept 2.

a demonstration of "Christine" which utilizes some of the above mentioned:

click here to watch a demo (WMV)

Saturday Past

Tabata Intervals of:

Squats / B2B Squats
Jumping Pullups / Pullups
Pushups
Situps / Knees-to-Elbows
KB Swings

we took the lowest score from each exercise and added them to get a total:

Hanh 38
John 42
Mike 32
Marc 45
Justin 39
Andrew 56

Great job everyone!

RAINSTORM (free workout) TOMORROW!

DJ Hyphen stopped by the gym today to try us out.

After some skill work he did "Cindy's Tease"

amrap in 10 min:
5 pullups
10 pushups
15 squats

Dorian 7 rds

Great job man! Hope to see you at the gym more.

check out his show on KUBE 93.3 fm every Sunday night @ 10:45pm

----

We ran the Greenlake 5k today!

RAINSTORM TOMORROW @ 11 am!

NO EXCUSES!

Forgot to put these times up:

01.25
"Nasty Girls"
Adrian 12:44 (M)
Mike 16:36 (M)
Andrew 17:29


01.30
"Mary"
Andrew 9 rds + 5 hspu, 10 alternating pistols, 1 pullup

"Med Ball Grace"
Mike 2:53


then

"Mikey"
3 rds for time:
1000m Row
50 situps
50 supermans

Mike 29:45


----

WOD 01.31.08

Happy Birthday Holly!

for time:
1000m row
40 deadlifts, 95 lbs
40 pullups
40 SDLHP, 45 lbs

post time to comments.

oh Cindy

"Cindy- my kind of girl"

John & I thought of that as a t-shirt design for the future. Maybe we'll see it someday.

CINDY
amrap in 20 min:
5 pullups
10 pushups
15 squats

Elizabeth 15 rds + 5
John 17 rds + 5, 10, 9
Mike 14 rds
Nate 14 rds
Sheena 10 rds + 5, 10, 7



Great job to everyone, especially Sheena for her first official CF Benchmark WOD!

I owe everyone both a Cindy and a Mary. Tomorrow is my sister's early morning 21 Run- we're really doing a 5k, not drinking.

If you did this WOD post your score to the comments (Dwinson, Marc- I'm talking to you fellas!)

an excerpt

"Bruce had me up to three miles a day, really at a good pace. We'd run the three miles in twenty-one or twenty-two minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-and-a-half minutes per mile]. So this morning he said to me "We're goin to go five." I said, "Bruce, I can't go five. I'm a helluva lot older than you are, and I can't do five." He said, "When we get to three, we'll shift gears and it's only two more and you'll do it." I said "Okay, hell, I'll go for it" So we get to three, we go into the fourth mile and I'm okay for three or four minutes, and then I really begin to give out. I'm tired, my heart's pounding, I can't go anymore and so I say to him, "Bruce if I run anymore,"-and we're still running-"if I run anymore I'm liable to have a heart attack and die." He said, "Then die." It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, "Why did you say that?" He said, "Because you might as well be dead. Seriously, if you always put limits on what you do, physical or anything else, it'll spread into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."


- Stirling Silliphant (screenwriter, student of Bruce Lee)



from Bruce Lee: The Art of Expressing the Human Body

Playing Catch-Up

We've all been so busy we haven't had time to update!

Tuesday was Adrian's and Josh's birthday so, of course, we celebrated with a workout!

reps for time:
thrusters
pullups
pushups
kb swings
ring dips
db snatches
walking lunge
knees-to-elbows
box jumps
squat thrusts

Adrian (28), 19:07
Josh (14) 12:35
Kristie (14) 18:00
Tammy (22) 14:44
Elizabeth (28) 23:11
Nate (28) 23:02

----

We have some new members- Justin didn't like his big box gym so he tried us out and joined. He's a strong dude!


First time we met he did

3 rds for time:
75 squats
50 kb swings
15 pullups

Justin 25:02

The second time we met we did

10-9-8-7-6-5-4-3-2-1 reps for time:
Push Press, 75 lbs
KB SDLHP, 53 lbs

----

On Saturday I went back home to Bremerton to the place where it all started- PSNS' Concourse West. Joe, Marc, Mike, and Dwinson all joined in. They learned how to get through the official CFWU and then a WOD

"Cindy's a Tease"
amrap in 10 min:
5 pullups
10 pushups
15 squats

Dwinson 7 rds
Marc 6 rds + 3 pullups
Mike 7 rds + 5 pullups
Joe 7 rds
Andrew 12 rds, 5 pullups, 2 pushups

Great job fellas! Big congrats to Marc on learning the continuous kipping pullup the first time attempted and to Joe for ripping his calluses!

You ready?!

Team Foundation Fitness will be there. Will you?

Click here to register online!

----

Yesterday was both Adrian and Josh's birthday! My gift to them was a workout!

Happy MLK Day

Early Saturday morning some friends and I worked out before heading up to Canada

21-15-9 reps for time:
KB Swings, 16kg
Pullups
Push Press, 45lbs
Sit Ups


Marc 11:08
Mike 10:51
Joe 8:23
Andrew 7:25

----

Today's WOD

Shoulder Press 3-3-3-3-3

Bonus Finisher: work on handstands!

Today's WOD

3 rds for time:

20 KB Swings, 16kg
15 Pullups
10 Clean & Jerk, 95 lbs
5 Ring Pushups

Post time to comments.

----

RossTraining.com just put up a new article on The Homemade Wheel. Click here to read it and check out the video:

RAINSTORM I, Diane

This past Sunday had surprisingly good weather so Adrian, Tammy and I brought out some kettlebells, the rings, and the C2 out to Greenlake for some "exposure".

RAINSTORM I
3 rds for time:
500m Row
10 OH KB Lunges (L)
10 OH KB Lunges (R)
20 Pullups
20 Ring Pushups
20 KB Swings


Tammy 19:30 (no ring pushups)
Andrew 22:28
Adrian 23:38

----

Yesterday everyone did Diane and PR'ed

Diane
21-15-9 reps for time:
Deadlift, 225 lbs
Handstand Pushups


Adrian 9:12
Andrew 5:00
Josh 17:00
Kristie 16:21
Mike 13:25
Tammy 8:15


A huge congratulations to Josh & Kristie for being such great athletes! Welcome to CrossFit!

----

Today's WOD from HQ- the Filthy Fifties. Results will be posted later.

RAINSTORM

You've been asking, "What is this RAINSTORM I've been hearing about?"

It's quite simple, friends. RAINSTORM is Foundation CrossFit's free weekly workout designed to introduce people to CrossFit! You'll learn some cool exercises, how to do them and see how they can make up a workout. These workouts may demand a lot of work, but they always do the body good (although it may not feel like that). Come enjoy the fun! If you just want to come and watch PLEASE DO! We're always in need of more folks for score-keeping, photography and cheerleading!

Click HERE for all of the RAINSTORM news and results!

Huge Thanks

On behalf of the staff at Foundation Fitness, I'd like to thank everyone who came out this past Sunday to celebrate the beautiful new beginning to our "raw" facility.

More pictures from the Grand Opening can be seen here in our Photobucket Album.

We also recieved some snazzy pullovers (Tammy was lucky enough to get a jacket!) from Adrian & John's sister Andrea (THANKS AGAIN!)

Close Up!

----

We haven't posted in a while, but now we're back into it!

Yesterday we were at 'capacity' and I decided that we should then try something a bit hectic...

... maybe FGB?

Fight Gone Bad (from the CrossFit.com FAQ)

4.2. Explain Fight Gone Bad

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.

*our substitutions: 15lbs wall ball, 24kg kb SDLHP



Adrian 338
Andrew 410
Grant 404
Mike 215
Tammy 262

And then because Adrian and Grant are crazy, our finisher dealt with lugging our 70lbs sandbag around the building (exact distance has yet to be measured) in four different manners:

1. Over-Shoulder
2. Bicep
3. Bear Hug
4. Fireman
(Numbers are seconds it took to get around, X = passed)

Adrian 37, 69, 59, X
Andrew 33, 100, 53, X
Grant 43, 47, 42, 36
Mike 35, X, X, X

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!

----

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

----

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.

----

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!


----

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

----

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)


----

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!

----

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!

----

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!


----

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