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!


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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!

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"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

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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)

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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!



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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.

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... 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

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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


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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

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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

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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!

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