Monday, December 9, 2013
Loading the Bar
Saturday, December 7, 2013
Matt M is
#internetfamous
Happy Birthday Dude!
Friday, December 6, 2013
BLUE FRIDAY!
Have you tried both version of the HSPU (handstand pushup)? Chest-to-wall vs back-to-wall.
Thursday, December 5, 2013
Trainer's Choice Thursdays
Hannah N
- An accurate and fair assessment from one of the original Subject Matter Experts from the CrossFit world.
- It is fair to criticize the system in which anyone with $1000 can get "certified" and start their own gym.
- I am also in agreement in the Exercise vs. Training topic. This has been something I've had to develop personally for myself and for the gyms in the past couple of years.
- That being said, I'd like to think our program has vastly improved. Just look at the workouts from two years ago. (Go ahead, check the archives!)
- I still believe in the CrossFit community because it still does more good than harm. People get hurt doing stupid shit, but we try to minimize those opportunities by providing a learning atmosphere that values moving well and living healthy over who can get the fastest "FRAN" time or lift the heaviest weights… even if that's the fun thing to talk about.
What do you think? Do we do a decent job?
Wednesday, December 4, 2013
Knowledge in Movement
Leslie drops the knowledge while Cheryl demonstrates the movement
WOD for Wednesday 12/4
STRENGTH
jerk 7x2
CONDITIONING
THE COMPLEX (from VERSUS II)
every minute on the minute for 10 minutes:
5 power cleans
5 front squats
5 shoulder to overhead
Rx = 61/45kg
You have 30 seconds to complete the complex. If you are "caught" then you will bring your reps down to 4. Then 3. Then 2. Then 1. Everyone will work up to and include the go at 10:00.
Compare to 24NOV2013. Post results to whiteboard/comments/the Cody app.
"Team work makes the dream work"
Are You a Good Teammate? - Catalyst Athletics (via Cody L)
Tuesday, December 3, 2013
Wheels
Jared and Zeb doing a Dynamax "wheel"
- CompEx Meetup @ CFSLU 10am this Saturday 12/7
WOD for Tuesday 12/3
STRENGTH
play with handstand for 10 minutes
CONDITIONING
"DIANE"
21-15-9 reps for time:
deadlift, 100/70kg
handstand pushups
compare to 09JUL2013. Post results to whiteboard/comments/Cody.
http://www.nwtrailruns.com (via Jessica H)
Monday, December 2, 2013
"Then die."
"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
Congratulations to all of our Seattle Marathoners and Half Marathoners!
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WOD for Max Week Monday 12/2
STRENGTH
CONDITIONING
tabata pushups
Post results to whiteboard/comments/Cody.
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The Comp Ex Program: Round 2 begins today! Did you get your email?
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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
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Congratulations to all of our Seattle Marathoners and Half Marathoners!
AB and Victor M
WOD for Max Week Monday 12/2
STRENGTH
- establish a 1RM snatch within 20 minutes
- establish a 3RM overhead squat within 15 minutes
CONDITIONING
tabata pushups
Post results to whiteboard/comments/Cody.
The Comp Ex Program: Round 2 begins today! Did you get your email?
Thursday, November 28, 2013
To Our Wonderful Athletes:
To our wonderful athletes --
Thank you.
Thanksgiving provides us all an opportunity (if not a reminder) to give thanks. This letter of appreciation does not only stand for this festive holiday period, but rings true throughout the year. As we drive toward our final month of 2013, it's a great time to reflect on the many great opportunities, experiences, and tough breaks we have all experienced along the way. Thank you for being a part of our journey, and let us share with you our appreciation here.
Long before you first came to the gym, many of you had to face your own vulnerabilities in the effort to make a change. Perhaps you carried some trepidation with you the first time you walked in and introduced yourself to us. Some of you brought pre-conceived notions about how your body is supposed to look, what number you should expect to see on the scale, or how much you should be able to bench (bro!). But from the day of your Orientation to however far along you've come on this journey, it has been an incredible experience to courageously face those fears, fail forward, and authentically celebrate each of the little achievements you make. It is an amazing episode time and time again and we can testify by being witnesses first-hand.
The most powerful asset in our gym is our incredible community. We bring together individuals from all walks of life, all shapes and sizes, all heritages and orientations. It is amazing how quickly bonds are established amongst complete strangers, with the common denominator being that we are all working to improve ourselves. Regardless of how much weight is on the bar or what level of difficulty is being performed, your efforts are buoyed by the support of the community around you. It is this shared support system that inevitably leads to positive results, culminating in the enthusiastic cheers and hi-fives that come when you hit a PR, fine-tune a skill, or nail down a technique. We are blown away by the amazing culture that has formed around our gyms, and promise to work hard to preserve it.
A day does not pass without reflection on how we can serve you better. We work tirelessly behind the scenes to provide you the best experience possible, including facility improvements, equipment purchases, training program evolutions, and back-end improvements that are brought on at a furious pace. We continue to limit the entry points for new athletes, so that we can maintain our focus on those who are with us. We pride ourselves not in the number of athletes we train, but in the tenure of the athletes that we continue to train. When athletes celebrate their 1, 3, or 5 year anniversary with us, it proves to us that we have built a fitness program and business that continues to improve, evolve, and innovate. We are excited to see more and more of you join the tenured ranks of our program, and we promise to bring the same dedication and enthusiasm that you show us every day. We have only scratched the surface of what we are all capable of!
We charge forward with a watchful eye to maintain the standard of excellence that defines our training program and culture. We are constantly reminded of the importance of what we do, and the lives that we influence. Thank you for letting us guide you to new ideas, for taking these steps forward with us, and for allowing FCF/SLU to be a part of your lives. We are truly grateful for the opportunity to work with you. The good is only going to get better, and we are excited to see how far we can take this together.
Sincerely yours,
the Foundation CrossFit & CrossFit SLU team
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Thank you.
Thanksgiving provides us all an opportunity (if not a reminder) to give thanks. This letter of appreciation does not only stand for this festive holiday period, but rings true throughout the year. As we drive toward our final month of 2013, it's a great time to reflect on the many great opportunities, experiences, and tough breaks we have all experienced along the way. Thank you for being a part of our journey, and let us share with you our appreciation here.
Laura W
Long before you first came to the gym, many of you had to face your own vulnerabilities in the effort to make a change. Perhaps you carried some trepidation with you the first time you walked in and introduced yourself to us. Some of you brought pre-conceived notions about how your body is supposed to look, what number you should expect to see on the scale, or how much you should be able to bench (bro!). But from the day of your Orientation to however far along you've come on this journey, it has been an incredible experience to courageously face those fears, fail forward, and authentically celebrate each of the little achievements you make. It is an amazing episode time and time again and we can testify by being witnesses first-hand.
Justin K
The excitement expressed by your trainers is also real and genuine - each day we realize our own successes when you achieve yours. We are heartened by the persistence you show in effecting positive changes, the tenacity with which you strive to reach your goals, and the encouragement you provide each other on the path to success. Our individual challenges become a shared burden, and by struggling together we build the trust, integrity, and self-humility that allows us to reach new heights. It doesn't take long for you to start believing that you are capable of achieving what you want, and we love to see the newfound confidence that shines through your beautiful smiles.
Working Women's Wednesdays
Making that first step may have been difficult to do, yet today we see only the resilience and dedication that you put forth each day you come into the gym. You amaze us with your willingness to be guided, your desire to hone, your determination to practice, and your dogged expectation that you can do better. We feel no achievement is too small to celebrate, and we are honored to be able to take these small steps with you to greatness.
Be Epic
John G & Amy K
A day does not pass without reflection on how we can serve you better. We work tirelessly behind the scenes to provide you the best experience possible, including facility improvements, equipment purchases, training program evolutions, and back-end improvements that are brought on at a furious pace. We continue to limit the entry points for new athletes, so that we can maintain our focus on those who are with us. We pride ourselves not in the number of athletes we train, but in the tenure of the athletes that we continue to train. When athletes celebrate their 1, 3, or 5 year anniversary with us, it proves to us that we have built a fitness program and business that continues to improve, evolve, and innovate. We are excited to see more and more of you join the tenured ranks of our program, and we promise to bring the same dedication and enthusiasm that you show us every day. We have only scratched the surface of what we are all capable of!
VERSUS Throwdown
We charge forward with a watchful eye to maintain the standard of excellence that defines our training program and culture. We are constantly reminded of the importance of what we do, and the lives that we influence. Thank you for letting us guide you to new ideas, for taking these steps forward with us, and for allowing FCF/SLU to be a part of your lives. We are truly grateful for the opportunity to work with you. The good is only going to get better, and we are excited to see how far we can take this together.
Sincerely yours,
the Foundation CrossFit & CrossFit SLU team
Good Eats
Hope y'all ate lots and had fun not working out!
Because it's back to business starting today.
WOD for Black Friday 11/29
FILTHY FIFTY
50 reps each, for time:
box jump, 24/20"
jumping pullup
kettlebell swing, 16/12kg
walking lunge
knees-to-elbows
push press, 20/15kg
back extension
wall ball, 20/14#
burpees
double unders
Post results to whiteboard/comments/Cody.
WOD for Champagne Saturday 11/30
"COE"
10 rounds for time:
10 thrusters, 45/30kg
10 pulllups
Post time to journal/whiteboard/Cody.
Wednesday, November 27, 2013
From All of Us at FCF/CFSLU
Have a grand Thanksgiving- hopefully it's filled with whatever you wish: family, friends, hella food, football, video games, movies, or just a quiet day to yourself, the staff at Foundation CrossFit and CrossFit SLU wish you an amazing weekend.
Especially if you participated at VERSUS. You probably have an unanswerable hunger.
You're welcome!
- WE ARE CLOSED THANKSGIVING DAY!
- Word around says we may or may not be hosting a CrossFit Kettlebell certification in late January 2014. Start saving.
- Seattle Marathon is this Sunday!
WOD for Thanksgiving Week Wednesday 11/27
STRENGTH
jerk 7x2
CONDITIONING
for time:
40 front squats, 71/50kg
30 weighted situps, 15/10kg
20 kettlebell swings, 32/24kg
Post time to whiteboard/comments/Cody.
Tuesday, November 26, 2013
TRAVEL WORKOUTS
BAM!
Travel workouts! … since some of you have left for the holidays already. (Right click to save)
I highly suggest finding a track nearby and doing
4 rounds for time:
400m run
50 squats
Classic travel workout.
- Thursday 11/28 - We're closed for Thanksgiving!
- Friday 11/29 - Running a Saturday schedule: 9am, 10am, and 11am classes ONLY!
- There may or may not be a super secret workout over the holiday break. Stay tuned.
WOD for Thanksgiving Week Tuesday 11/26
STRENGTH
for 10 minutes:
30-second handstand
30-second rest
CONDITIONING
21-15-9 reps for time:
hang power clean, 45/30kg
pullups
* SupeRx verison is:
for time:
21 hang power cleans, 61/45kg
7 muscle-ups
15 hang power cleans, 61/45kg
5 muscle-ups
9 hang power cleans, 61/45kg
3 muscle-ups
Post results to whiteboard/comments/Cody.
Monday, November 25, 2013
Thank You, Thank You, Thank You.
I’d like to thank all the athletes: thank you for making this day so special. I hope you had the opportunity to prove how much of a badass motherf*cker you are to yourself.
To my volunteers and my staff: thank you for making this possible and supporting me when I needed it, even if I said I didn’t.
To Sandi and Lee: thanks for providing care for our participants today.
To Anastasia: thank you for setting up the food drive with STAND UP FOR KIDS. It's awesome because it's for the kids!
To Muscle Milk: thanks for donating to our food drive!
To all my Firebreathers: first, thanks for dealing with me. Second, remember that you guys lead by example and by that, I mean you challenge yourselves to new and scary places- to levels where you're not sure of yourselves. But because of that you inspire others to follow your lead. It's going to be tough- keep up the hard work. Then we get to show off at competitions and throw downs that aren't "friendly competition". Remind yourselves that YOU are the trailblazers.
Jake A and Marley: thank you for being my social media team. To Paolo: your work is always met with high excitement and held with high regard. Thanks for capturing the event and I’m sure I speak for everyone when I say we’re pumped to see some photos… and the video!
To Mario: thanks for being that extra set of hands when I'm not able to be in both places at once!
Finally a special set of thank you’s need to be addressed: Jared, Blair, & Coleena: thank you for helping me plan the workouts, scoring, logistics, Facebook play-by-plays, grilling the food, running clocks, moving equipment, gathering volunteers, execution, and everything else. Without you guys, I would’ve gone crazy. We could not have had such an awesome day without all of you!
Thank you all that showed up and/or supported in one way or another and I hope to see you ready to fight for a W at VERSUS III: The Return of the Golden Hammer.
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IMPORTANT ANNOUNCEMENTS:
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WOD for Thanksgiving Week 11/25
STRENGTH
establish a 3RM back squat within 15 minutes
SKILL
3 attempts to find your best effort L-sit/L-hang
CONDITIONING
500m row for time.
Post results to whiteboard/comments/Cody.
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To my volunteers and my staff: thank you for making this possible and supporting me when I needed it, even if I said I didn’t.
To Sandi and Lee: thanks for providing care for our participants today.
To Anastasia: thank you for setting up the food drive with STAND UP FOR KIDS. It's awesome because it's for the kids!
To Muscle Milk: thanks for donating to our food drive!
To all my Firebreathers: first, thanks for dealing with me. Second, remember that you guys lead by example and by that, I mean you challenge yourselves to new and scary places- to levels where you're not sure of yourselves. But because of that you inspire others to follow your lead. It's going to be tough- keep up the hard work. Then we get to show off at competitions and throw downs that aren't "friendly competition". Remind yourselves that YOU are the trailblazers.
Jake A and Marley: thank you for being my social media team. To Paolo: your work is always met with high excitement and held with high regard. Thanks for capturing the event and I’m sure I speak for everyone when I say we’re pumped to see some photos… and the video!
To Mario: thanks for being that extra set of hands when I'm not able to be in both places at once!
Finally a special set of thank you’s need to be addressed: Jared, Blair, & Coleena: thank you for helping me plan the workouts, scoring, logistics, Facebook play-by-plays, grilling the food, running clocks, moving equipment, gathering volunteers, execution, and everything else. Without you guys, I would’ve gone crazy. We could not have had such an awesome day without all of you!
Thank you all that showed up and/or supported in one way or another and I hope to see you ready to fight for a W at VERSUS III: The Return of the Golden Hammer.
- MOBILITY classes this week will be Tuesday at both 7am and 6:30pm.
- We will be closed on Thanksgiving Day. We will run a limited schedule (9am, 10am, 11am classes only) on Friday 11/29 and Saturday 11/30.
- The Stand Up For Kids food drive continues though Monday 12/2. Please donate any non-perishables you might have left after this weekend!
- It’s supposed to be Max Week! But since you should’ve participated in VERSUS the body should be feeling a little beat. That and with Thanksgiving breaking up the second half of the week, we’re going to push the majority of the tests to next week.
- You have a handful of fellow athletes running the Seattle Marathon (and Half Marathon) this coming Sunday! Come out and support if possible. We’ll have more details about that later in the week!
WOD for Thanksgiving Week 11/25
STRENGTH
establish a 3RM back squat within 15 minutes
SKILL
3 attempts to find your best effort L-sit/L-hang
CONDITIONING
500m row for time.
Post results to whiteboard/comments/Cody.
Saturday, November 23, 2013
TOMORROW COMETH
We have 5 events planned for our inter-gym throwdown on Sunday!
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WOD for Pre-VERSUS Saturday 11/23
STRENGTH
every minute on the minute for 15 minutes:
snatch pull + hang power snatch + snatch balance
CONDITIONING
10x125m rows. Try to stay within 5 seconds of each effort.
ACTIVE RECOVERY
if you are participating in tomorrow's events, don't you dare workout hard today. Prep, prep, prep.
Post results to whiteboard/comments/Cody.
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- THE TOTAL
- THE CHIPPER
- THE COMPLEX
- THE FIGHT
- THE FLOATER
Here are your heats. Click to enlarge:
* UPDATED 11/23 3:30pm *
* UPDATED 11/23 3:30pm *
Now that I have your attention:
- If you do not see your name in all of the events
- If you are missing in any of the heats
- If there are any discrepancies in the above lists.
- If you have any last minute changes
- Remember to bring food (for between events and for the potluck!)
- If you have any questions or concerns
Then please email me: andrew[at]foundationcrossfit.com so I can adjust accordingly.
Otherwise see you tomorrow morning when the doors open at 9am!
WOD for Pre-VERSUS Saturday 11/23
STRENGTH
every minute on the minute for 15 minutes:
snatch pull + hang power snatch + snatch balance
CONDITIONING
10x125m rows. Try to stay within 5 seconds of each effort.
ACTIVE RECOVERY
if you are participating in tomorrow's events, don't you dare workout hard today. Prep, prep, prep.
Post results to whiteboard/comments/Cody.
Friday, November 22, 2013
VERSUS II Pro-Tips
This Sunday it's finally here: VERSUS II, our inter-gym throwdown between our two facilities- Foundation CrossFit on Capitol Hill and CrossFit SLU in South Lake Union.
A couple of pro-tips:
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WOD for Champagne Friday 11/22
CGO 11.1
as many reps as possible in 10 minutes:
30 double unders
15 ground-to-overhead, 35/25kg
compare to 01NOV2013. Post score to whiteboard/comments/Cody.
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Jake V and Eric M
A couple of pro-tips:
- Athletes: bring snacks and the like! You will get hungry, you will need energy replenished- remember that you'll be put through 5 events!
- Also remember your warm-up clothes especially in-between workouts.
- SLU athletes: GRAB YOUR LIFTING GEAR! This includes weightlifting shoes, sleeve, wraps, and belts! Maybe those fancy tall socks you like.
- It's a Sunday so parking is free, but the area we're in is tough. Carpool if you can!
- Athletes & Spectators: we highly suggest bringing camping chairs or something else for your bum!
- Gym will be open by 9am for warmup, check-in, and whatnot.
- Remember that it's a POTLUCK BBQ after the event, starting around 2pm! Bring something to share.
Scoring details and event teams will be shared in tomorrow's post!
WOD for Champagne Friday 11/22
CGO 11.1
as many reps as possible in 10 minutes:
30 double unders
15 ground-to-overhead, 35/25kg
compare to 01NOV2013. Post score to whiteboard/comments/Cody.
Thursday, November 21, 2013
Team Photoshoot
Zeb, Blair, Cheryl, Andrew, Colin
Pao, Tony, Jared, Leslie, Sheena
Pao, Tony, Jared, Leslie, Sheena
Our friend and talented photographer Mark Malijan came in and a handful of trainers for his portfolio! Unfortunately we couldn't capture everyone, but we had a pretty epic time.
Check the rest of his work, including a nice taste of our set here!
- There will be a Comp Ex Program meeting this Saturday at 11am at CFSLU.
- VERSUS II: Electric Boogaloo is happening this Sunday 11/24 here at FCF from 10am to 2pm! We will have a BBQ Potluck after and everyone's invited to join us!
WOD for Deload Thursday 11/21
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Trainer's Choice, but I may have influenced them to work on weighted burpee box jumps. Or mobilizing. Or mobilizing WHILST doing weighted burpee box jumps. In the dark.
Post results to your journal/Cody.
Wednesday, November 20, 2013
Rack Position for Jerks
How's Your Rack Position? (Part 1) - CrossFit SLU
STRENGTH
jerk 7x3
CONDITIONING
for time:
2k row
then
for time:
1 mile AirDyne
Post results to your journal/Cody.
Transformation or a Few Simple Tweaks? - Mel V Fitness
Tuesday, November 19, 2013
Braving the Rain
Erik B leads the crew
Remember that regardless of weather, if the workout calls to be outside we're probably going outside. Getting used to the elements might be an intended part of your training.
Not to mention it might be a good thing to get an FCF zip hoodie! (;
- Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF - Registration is now closed. You can still show up to the event, but you are not guaranteed a spot to represent your gym.
WOD for Deload Tuesday 11/19
STRENGTH
for 10 minutes:
30-second handstand
30-second rest
CONDITIONING
21-15-9 reps:
hang power clean
knees-to-elbows
slam ball, 30/20# OR sledge hammer hits (each side)
Post results into your journal/Cody.
Monday, November 18, 2013
The Newest Class
the graduating class of November 2013!
REGISTER HERE for VERSUS (our inter-gym throw down between FCF and CFSLU) on Sunday 11/24 at Foundation CrossFit. This registration closes Monday at 11:59pm. Don't miss your chance to represent your gym!
Remember that we are still running a food drive and FCF is getting killed! CFSLU already filled up one entire box- where are you guys at?
The gym that donates the most will get an advantage at VERSUS II: Electric Boogaloo!
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WOD for Deload Week Monday 11/17
STRENGTH
back squat 5x3
CONDITIONING
as many reps as possible in 20 minutes:
30 ab-mat situps
400m suitcase carry, 24/16kg
50 double unders
Post results to whiteboard/Cody.
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Comp Ex: Group A testing schedule has been posted on Cody and on Facebook.
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WOD for Deload Week Monday 11/17
STRENGTH
back squat 5x3
CONDITIONING
as many reps as possible in 20 minutes:
30 ab-mat situps
400m suitcase carry, 24/16kg
50 double unders
Post results to whiteboard/Cody.
Saturday, November 16, 2013
Championship Edition!
Brian C
WOD for Saturday 11/16
"FIGHT GONE BAD: Championship Edition"
5 rounds for max total reps. 1-minute stations of:
- wall ball, 20/14#
- sumo deadlift high pull, 35/25kg
- box jump, 20"
- push press, 35/25kg
- row (calories)
- rest
VERSUS Firebreather Athletes! The following lists are skills and standards you should be able to meet:
- box jump, 24/20"
- burpee variations
- chest-to-bar pullups
- deadlift, 80/60kg
- front squat, 61/45kg
- ground-to-overhead, 61/45kg
- kettlebell ground-to-overhead, 24/16kg
- medicine ball situps
- overhead bumper lunge, 20/15kg
- thruster, 45/30kg
- weighted planks
Friday, November 15, 2013
False Grip!
- Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
- Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF. Currently 25 FCF vs 24 SLU.
WOD for Champagne Friday 11/15
"RYAN"
5 rounds for time:
7 muscle-ups
21 burpees
compare to 01OCT2013. Post results to whiteboard/Cody.
Thursday, November 14, 2013
Skill Intensives?
Ann Marie D working butterfly pullups
Would anyone be up for some regularly-scheduled skill intensive workshops?
WOD for Thursday 11/14
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Trainer's Choice!
Post results to whiteboard/comments/Cody.
Wednesday, November 13, 2013
'Shrooms!
Guess which trainer/chef extra-ordinare can bicep curl 130kg?
That's right. The above picture is actually Jake V doing a bicep curl while being spotted by Ron M laying on the bench.
WOD for Volume Week Wednesday 11/13
STRENGTH
(rack) jerk 7x3
CONDITIONING
3 rounds, each for max effort:
ME kettlebell floor press
500m row
Post best floor press effort and best round time to whiteboard/Cody.
Mushroom Foraging in the Northwest - Urban Spoon
Look! It's Jake!
Tuesday, November 12, 2013
Kettlebells and Jumping!
This is a system where the knees are being pushed out.
WOD for Volume Week Tuesday 11/12
STRENGTH
for 10 minutes:
15 seconds handstand running
15 seconds rest
CONDITIONING
25-20-15-10-5 reps for time:
kettlebell swing, 32/24kg
broad jump, 6/4'
Post time to whiteboard/comments/Cody.
Forget the 50 States, US is Really 11 Nations - NPR
Monday, November 11, 2013
Kettlebells and Running
Super limited-edition Justin Bieber kettlebell. Weighs 2.5kg, just like him.
HAPPY VETERANS DAY!
WOD for Volume Week Monday 11/11
STRENGTH
back squat 5x3
CONDITIONING
as many reps as possible in 15 minutes:
8 double kettlebell push press, 24/16kg
400m run
Post total reps to whiteboard/comments/Cody.
Hip and Ankle Stretches for Olympic Weightlifting - All Things Gym
Saturday, November 9, 2013
Handstands, Farmer Walks, Dubs, and Pikes!
Foundations October 2013
WOD for Skills Week Saturday 11/8
STRENGTH
for 10 minutes:
30-second handstand
30-second rest
CONDITIONING
for time:
400m farmer's walk, 24/16kg each hand
50 double unders
75 pike situps
400m farmer's walk, 24/16kg each hand
75 pike situps
50 double unders
400m farmer's walk, 24/16kg each hand
Rx+ = adding 50 double unders to both the start and end of the conditioning piece.
Post time to whiteboard/comments/Cody.
(via Tony L)
Friday, November 8, 2013
You Guys Like Benching Way Too Much
Ron M and Paul B
WOD for Champagne Friday 11/8
"LYNNE"
5 rounds for total reps:
max bench press, BW/.7BW
max pullups
Post score to whiteboard/Cody. Score = (total bench press reps) x (total pull-up reps)
Thoughts with those in the Philippines and the rest of the Pacific for dealing with this crazy typhoon. Thanks to Wayne M for this picture. Unreal.
Thursday, November 7, 2013
Arch or Hollow?
Jo K
Is she in an arched position or hollow position? Which one of those would be preferred in a strict pull-up?
WOD for Active Recovery Thursday 11/7
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Let's play with whatever the trainer deems "fun"! This probably means doing overhead lunges with 73kg on the foam rollers. Blindfolded. While Zeb throws lacrosse balls at your trunk. And Mark records the entire thing on his iPhone and posts it on instagram. Unless you decided to join Leslie or Jared for Mobility class at 7am and 6:30pm. Although Jared has had this affinity for "turtles" lately. I hope he doesn't make you do that for 5 minutes...
Post results to whiteboard/comments/Cody.
Why We Do Not Believe In Knees Pushed Out When Squatting - Lift Hard
Wednesday, November 6, 2013
Barbells and Rings
Mark B
WOD for Wednesday 11/6
STRENGTH
split jerk 7x3
CONDITIONING
every minute on the minute for 10 minutes:
14 burpees (even)
7 muscle-ups (odd)
Post results to whiteboard/Cody.
Tuesday, November 5, 2013
VERSUS II - Registration
You can now register for VERSUS II: Electric Boogaloo at this link right here.
Also decided that you can tip the scales in your favor by adding a bonus element: A FOOD DRIVE! How will this affect your scores?
I guess you'll have to be the gym that donates the most find out.
In the spirit of giving this holiday season, we are hosting a food drive to benefit Stand Up For Kids Seattle, a non-profit organization dedicated to helping homeless youth in King County. Stand Up for Kids offers a street outreach program every Thursday night where volunteers go to the streets of Seattle to talk to homeless youth, refer them to resources, and provide them with bare necessities (e.g., food packs, hygiene packs). As a donation driven non-profit organization, Stand Up for Kids Seattle relies on the generous support of the community for food and snack donations.
Please consider donating non-perishable food items before Monday, December 2. Donation boxes are located at each gym.
Most Needed Food Items:
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WOD for Technique Week Tuesday 11/5
STRENGTH
6x400m run.
1:1 rest. All out efforts on each attempt. Stay 5 seconds within fastest 400m, otherwise mark a tally. At the end of all running efforts cash out with 10 burpees per tally.
Post results to whiteboard/comments/Cody.
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Also decided that you can tip the scales in your favor by adding a bonus element: A FOOD DRIVE! How will this affect your scores?
I guess you'll have to be the gym that donates the most find out.
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In the spirit of giving this holiday season, we are hosting a food drive to benefit Stand Up For Kids Seattle, a non-profit organization dedicated to helping homeless youth in King County. Stand Up for Kids offers a street outreach program every Thursday night where volunteers go to the streets of Seattle to talk to homeless youth, refer them to resources, and provide them with bare necessities (e.g., food packs, hygiene packs). As a donation driven non-profit organization, Stand Up for Kids Seattle relies on the generous support of the community for food and snack donations.
Please consider donating non-perishable food items before Monday, December 2. Donation boxes are located at each gym.
Most Needed Food Items:
- Protein bars
- Granola bars
- Nutrition bars
- Applesauce
- Fruit cups
- Fruit snacks
- Juice boxes
- Bottled water
- Non-refrigerated protein shakes
- Canned tuna
- Beef jerky
- Trail mix
- Nuts
- Peanut butter cracker sandwiches
- Dried fruits
WOD for Technique Week Tuesday 11/5
STRENGTH
- establish a heavy power snatch within 15 minutes
- establish a heavy power clean within 15 minutes
6x400m run.
1:1 rest. All out efforts on each attempt. Stay 5 seconds within fastest 400m, otherwise mark a tally. At the end of all running efforts cash out with 10 burpees per tally.
Post results to whiteboard/comments/Cody.
Monday, November 4, 2013
Back Squat Monday
Sandi Pants
The squat packs more punch and develops more skills than any other exercise. Variations exist, but you'll always see some sort of back squat in any legitimate strength program.
Today marks the first day in a new squat cycle.
WOD for Skills Week Monday 11/4
STRENGTH
back squat 5x3
CONDITIONING
as many reps as possible in 15 minutes:
3 strict pullups
6 pistols, alternating
9 pushups
Post total reps to whiteboard/Cody.
Part of today's cool down:
Friday, November 1, 2013
Gettin' Up
Thursday, October 31, 2013
Hip-Halfway-Drop
Aimee P listens to Mark B as he explains the movement
One of the many ways to execute the front squat is to:
- unlock the HIP back
- squat down HALFWAY, or somewhere just above parallel
- then DROP into "the hole" to find and utilize the stretch reflex
This is, of course, only if you have a sound and completely controlled front squat.
WOD for HALLOWEEN Thursday 10/31
STRENGTH
establish within 15 minutes:
front squat 3RM
then
a heavy TGU
ACTIVE RECOVERY
Trainer's Choice!
Post front squat to whiteboard/Cody.
Wednesday, October 30, 2013
Max Week Continues
Madge D spotting!
WOD for Working Women’s Wednesday 10/30
STRENGTH
bench press 3RM
CONDITIONING
“HELEN”
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Post results to whiteboard/Cody.
Tuesday, October 29, 2013
To Butterfly or To Not Butterfly?
Colin B
The butterfly kip, when done with proper technique and a good strength base, can lead to faster cycle times therefore decreasing your workout time. A number of competitive exercisers favor this method over most.
WOD for Test Week Tuesday 10/29
STRENGTH
establish within 15 minutes:
snatch 1RM
CONDITIONING
"JACKIE"
for time:
1000m row
50 thrusters, 20/15kg
30 pullups
compare to 30AUG2013. Post results to whiteboard/comments/Cody.
Winter Is Hard On Your Shoes. Here's What To Do About It - Jezebel
Monday, October 28, 2013
Another Max Week! Squat, cleans, and T2B
Gina P
To make for another variation of technique for the toes-to-bar: finish a knees-to-elbows and quickly extend your knees.
WOD for Max Week Monday 10/28
STRENGTH
establish within 20 minutes:
back squat 5RM
CONDITIONING
CGO 13.4
as many rounds as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar
etc.
Compare to 04OCT2013, 03JUN2013 and 24MAR2013. Post score to whiteboard!
Post results to whiteboard/comments/Cody.
Should You Eat Chicken? - NY Times
Friday, October 25, 2013
Mo' Better Mobility
Colin B
FCF Mobility classes are in full effect! Thursdays at 7am and 6:30pm. These classes will be free until December 1st. Like other classes, we ask that you RSVP to reserve your spot. To make sure these reservations do not count towards your current monthly membership, we have added a free Mobility membership on Zen Planner you can "purchase" for free which will grant you open access to all Mobility classes until November 30th.
To add this Mobility membership to your account, head to our "Sign-up" page and select "Mobility Pass (free)". Send any follow-up questions to info@foundationcrossfit.com.
WOD for Benchmark Friday 10/25
CGO 13.2
as many reps as possible in 10 minutes:
5 shoulder-to-overhead, 52/34kg
10 deadlifts, 52/34kg
15 box jumps, 24/20"
compare to 06SEP2013. Post results to whiteboard/comments/Cody.
Wednesday, October 23, 2013
Cody 2.0: The Relaunch
You may have wondered what "Post results to Cody" was, written everyday in the workouts. Cody is an iPhone app that shares the community of fitness, as well as tracks workouts.
Today we're excited to announce that you can now subscribe to training from our gyms and instantly track your progress on Cody!
Available on iPhone iOS and web!
Cody's goal is to unite people around fitness. They want each member to feel the motivational power of being part of the world’s most knowledgeable and supportive fitness community.
Today, with the launch of Cody 2.0 they are taking a step closer with the introduction of Training.
Subscribe to our Training Plans!
With training you can subscribe to our daily workouts from Foundation CrossFit. Just update Cody, and find our training plan in the training tab.
If you do not have an iPhone, you can also subscribe to our workouts on the web here.
I have put together a Mobility and Flexibility Guide that demonstrates how to quickly improve your flexibility and mobility through a variety of techniques. Once you pay for this plan, you will have access to it forever. As an active coach, as well as users, I will be adding more content over time.
Instantly track your progress and connect with others doing the same workouts!
Subscribe to our plans and get notifications whenever we add a new workout to our plans.
Download Cody Now and join our community!
codyapp.com/iphone
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Sun 10/27 - Sign up for the Freestyle Connection Seminar with Carl Paoli here.SOLD OUT- Sat 11/9 - 2013 Trident Athletics Olympic Weightlifting Championships
- Sun 11/24 - VERSUS II: FCF vs SLU Throwdown
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WOD for ACTIVE RECOVERY Thursday 10/24
STRENGTH
front squat 5x3
then
Trainer's Choice!
To take a page from our friends at Morgan Junction CrossFit, we will not post a workout (other than the strength portion) because it's a traditional rest day for the programming and the majority of our athletes.
That being said, some of you may not come as regularly and/or missed a couple of days. You will be at the mercy of our staff. If they think you need dedicated time to work on a skill, you'll work on those skills. If your muscles need some recovery, expect to spend a lot of time mobilizing. If you're in need of some conditioning, let's be honest- you're probably getting some AirDyne. CGO 13.2 tomorrow.
Post results to whiteboard/comments/Cody.
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