Burpees & Box Jumps

Yesterday we tested your strength, today we test your work capacity- specifically your muscular stamina and conditioning.

What engines give out? Which engines stay strong? Lungs? Lower legs? Feet? Back? If you’re paying attention you can utilize different techniques to favor whatever engine is fresh.

ARTICLES

+ Jessamyn Stanley and Nicole Tsong Discuss ‘ Every Body Yoga’ – Seattle Public Library Events

CrossFit WOD for Thursday 4/20

10 rounds for time:
10 burpees
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– weighted 3-point lunge
– single-leg deadlift

2:
– jump rope
– pause goblet squat
– reverse plank

3:
– skater lunges
– strict press
– renegade row

Foundations Class 8

low-bar back squats, then

“KAREN”

150 wall ball for time

/by

Loading Maxes

Dave H

We’re going to max out the bench press again so if you missed Monday you get another chance. If you WERE here let’s look for a 3RM max or grab a board and see if you can go over 100% with a shorter range-of-motion.

We’ll also hit the deadlift! Make sure your hands are ready and your posterior chain is set.

ARTICLES

+ Ask the Super Strong Guy: Can I Deadlift Without Wrecking My Back? – Bodybuilding.com

(This video is about 5 years old!)

CrossFit WOD for Wednesday 4/19

– 17 minutes to establish a 1RM bench press
– 17 minutes to establish a 1RM deadlift

for time:
800m run
40 ring dips
40 situps

Olympic Weightlifting WOD

clean & jerk with paused recovery, front squats, behind-the-neck push press, partner mb situp, standing twisted, pause clean high pull, split press

Kettlebell WOD

Primal movement warmup

Weighted carries (hopefully it will be nice) and halos to get blood moving.

We will be working squats and presses. Swings will be worked into the rest periods.

/by

Testing Week!

Here we go! We’re about to begin a new cycle and so we need to retest some old things while setting your standard for work to improve.

Danielle & Landon S

In no order we’ll hit a bench 1RM twice (3RM second time around), 1RM deadlift, a burpee/box jump benchmark, 100 pullups/max unbroken pullups, L-hang, L-supports, 2k row, 500m row, DIANNIE/DIANE, 1RM back squat, CGO 12.2, ANNIE, EMOM lifts (snatch, clean & jerk, deadlift), and THE CHIEF.

That’s a lot to fit into six days, yeah? Make sure you’re prepared everyday you come in: nutrition, rest & recovery, mindset, and gear!

ARTICLES

+ 2017 Reebok CrossFit Games Tickets – CrossFit Games
+ CrossFit Games Ticket Details Released – The Barbell Spin

CrossFit WOD for Monday 4/17

– establish a 1RM bench press in 25 minutes
– 500m row for time
– L-support, L-hang, each for time

Post all three scores to whiteboard!

Olympic Weightlifting WOD – Week 4, Day 1

snatch + snatch balance w/ hold, back squats, snatch push press, 1/2 situps, weighted back extensions, pause snatch high-pull, bent-over row

Kettlebell WOD

Primal crawling warmup

Starting workout with swings to warm up hinge. Windmills, Halos and lunges will be worked in.

Will then workshop our clean skills.

Finishing with front or goblet squats

 

 

/by

Sunday Dubs

Adrian hit a 130kg clean & jerk PR at his meet yesterday!

ARTICLES

+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac

CrossFit WOD for Sunday 4/16

AMRAP 14
20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders

Post score to whiteboard!

HellaFit WOD

 

/by

“Breathe. Just… Breathe.”

This isn’t CrossFit-related per se, but I think you need to see it:

You’re welcome.

CrossFit WOD for Saturday 4/15

3:00 on, 1:00 off, for 5 rounds:
4 power snatch
6 pushups
8 squats

Rx = 43/29kg, Fitness/Health = 20/15kg, Performance = 61/43kg

Post all five scores to whiteboard!

Competitive CrossFit at 8am

GYMNASTICS SKILLS

6 min each:
A.) 8 alt kb ohs + 6 alt pistols + 4 sliding cossack squats + 2 knee jump to box jump
B.) p-bar walk + 10 support shrugs + 5 kipping dips + 4 strict + (3 russian dips)
C.) 5 slack kips + 4 gymnastics kip pullup + 3 butterfly + 2 bar mu
D.) handstand walk + 4 kipping HSPU + 3 strict + 2 ring

CV TEST

2k row for time

STRENGTH

– bench 1RM
– deadlift 3RM

CONDITIONING

For time:
1600m run
50 alternating pistols
30 power cleans, 85/60kg

MIDLINE/STRETCH

 

/by

BADGER Friday

Adrian T

This Saturday Adrian will be competing in a weightlifting meet himself!

Alpha Strength & Conditioning
1604 15th ST SW Suite 106
Auburn, Washington
at 12pm!

ARTICLES

+ Bachmeyer’s Inspiration For Looped Open Video From Keanu Reeves Film Speed – The Overheard Press

CrossFit WOD for Friday 4/14

“BADGER”

3 rounds for time:
30 squat cleans, 43/29kg
30 pullups
800m run

Compare to 13MAY2016. Post time to whiteboard.

Olympic Weightlifting WOD – Week 3, Day 3

no feet snatch + snatch + snatch balance, no feet clean + clean + jerk, overhead squat OR strict press + push press + jerk

Chinese plank, db tricep kickback/side, hanging leg raise, broad jump

/by

ANNIE. But Not.

Sarah B

The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!

ARTICLES

+ Are You Tired of Tripping on Double Unders? – WODprep

CrossFit WOD for Thursday 4/13

for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps

Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.

Post time to whiteboard.

April 2017 Foundations WOD

500-400-300-200-100m row for time, while partner holds a double kettlebell rack

HellaFit WOD

TABATA THIS+THAT

1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS

1 minute of midline or handstand work after each tabata.

 

/by

What Rest?


Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on

How’s your compression?

Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.

We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!

ARTICLES

+ Does Cupping Help Anyone Other Than Olympic Swimmers? – Seattle Times

Answer: Yes, and you can see Leslie B for your cupping needs: SiomClinic.org

CrossFit WOD for Wednesday 4/12

5 rounds for max reps. 1:00 stations of
– burpees
– box jumps, 24/20″
– dips
– jumping lunges
– row (calories)
– plank

Performance = burpees, 30/24″ box jumps, ring dips, pistols, Assault Bike, one-arm plank.

Post score to whiteboard!

Olympic Weightlifting WOD – Week 3 Day 2

no-feet clean + clean + jerk, front squat, dip + jerk drive + jerk

weighted 1/2 situp + situp, kb side bend/side, db bench fly, z-press

Kettlebell WOD

Primal movement (with crawling) warmup (GFE if you have been coming to class)

Swing skill work. Progressing to single-arm swings and snatches.

Squats and presses to finish

/by
,

Big Climb 2017 Wrap-Up

While the last weekend of March signaled the end of the CrossFit Games Open, that Sunday many of our members competed in an arguably more important physical competition: the Big Climb 31. These athletes, several of whom had just finished VERSUS X/CGO 17.5 the day before, scaled up 69 floors (or 1311 steps) up the Columbia Tower in order to raise money for the Leukemia and Lymphoma Society to help in the fight against blood cancers.


The latest 2017 FCF Team

Out of 233 teams that raced that day, Team Foundation Climbers placed 20th overall, based on the aggregate of the top three times. That put us one spot ahead of Orange Theory (just throwing that out there)!

Everyone on our team performed amazing at the race, but what they really should be proud of is fundraising over $4,000 for an important cause!

There are a lot of people to recognize for their efforts in making this event as big of a success as it was.

First, there is the team who sweated it out in the stairwell- FCF athletes Paul Barkshire, Lauren Brogan, Joanne Kiesanowski, Emily Moss, Olivia Rother, Nathan Motsinger, Abhijit Hegde, Patrick Hodder, as well as friends and family like Anthony Aamodt, Conor Brogan, Michael Brogan, Vanessa Brogan, John Hodder, and Lennon Ward.

Secondly, a big thank you goes out to Tony and Nathan for putting our team shirts together. They were able to pull off a miracle in order to make sure the team was representing Foundation CrossFit in style.

Finally (and most importantly), we need to thank the donors for their incredible generosity. It is truly inspiring to see this community come together to support something meaningful.

The first 2011 FCF Team

If you are interested joining our great team next year, we will be posting instructions and start training in fall. In the meantime keep training!

/by

RANDI

Andrea V and Victor M

Props to all those who showed up for yesterday’s NANCY and didn’t allow the cherry-picking side of yourself to take over! The grit in choosing to show up for training, whether you’re great at it or it’s THE limit to your capacity, makes the biggest difference in your fitness.

Nice work- really proud of y’all. Now let’s see if the legs hold up for today.

ARTICLES

+ Rainier Beach Businesses Attempt to Thwart Crime With Beautified Storefronts – South Seattle Emerald

CrossFit WOD for Tuesday 4/11

“RANDI”

27-21-15-9 reps for time:
hang squat snatch, 43/29kg
toes-to-bar

Rx = 43/29kg, Fitness/Health = 25/15kg, Performance = 52/38kg

Compare to Monday 27FEB2017. Post results to whiteboard!

HellaFit WOD

GUESS!

Also: Mark your calendars. Our GYMNASTIC STRENGTH class will be tested next Tuesday at 7am, then added to the calendar in May.

/by