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!