Did You See?

Kai H, Nadia T, and Tina L

Our schedule has expanded! More classes and class times have been added to your muscular and sweaty pleasure. READ, DAMN IT, READ: http://foundationcrossfit.com/2017/04/2017-expanded-schedule/

We’re always tinkering, so if you have any ideas let us know.

ARTICLES

+ Does the Sound of Noisy Eating Drive You Mad? Here’s Why. – TIME

She’s back!

CrossFit WOD for Thursday 4/27

5 rounds for time:
20 overhead squats, 43/29kg
20 toes-to-bar
20 calorie row

Performance uses Assault Bikes. Post time to whiteboard!

HellaFit WOD

SHOULDER CHECK

50 each for time:

– wall balls
– active hangs
– double unders
– wall balls
– double unders
– active hangs
– wall balls

2017 Expanded Schedule

I basically said it yesterday. We’re adding more classes to the schedule!

GYMNASTICS STRENGTH – Tuesdays at 7am and Fridays at 8am

Gymnastics strength class is designed to challenge and develop foundational gymnastic movements including core conditioning, flexibility, and basic tumbling movements. You can expect more emphasis on static holds, perfect technique, and coaches adjusting many of the smaller details of each position. This may leave you feeling very different than when you finish a CrossFit class, but rest assured the benefits will translate to any and all areas of your training.

First class is this coming Tuesday 5/2

KETTLEBELL – added Fridays at 6:30pm

We wanted to provide a full week of kettlebell awesomeness (so now it’s MWF). Build muscular stamina and more here with Patrick! Play with Ground Force Method and StrongFirst-style protocols. Learn how to utilize one of the best underutilized tools out there. Whenever anyone asks me about starting their own fitness at home, the first thing I’ll suggest is a kettlebell. If you know your weakness lies in engine work in your CrossFit workouts there are a lot of benefits to kettlebell practice.

First class is next Friday 5/5

ENDURANCE CLUB – Tuesdays & Thursdays at 5:30pm, weekend event TBA Fridays

We’re in training season for some Endurance events so we’ve brought back our seasonal Endurance Program, this time run again by Colin and Sarah as they prepare for another Iron Man this summer. Come once or three times a week working on short interval Tuesdays, long interval Thursdays, and distance/time trail run/swim/bikes on the weekends.

It started this week! Look out for the weekend event on Friday’s post.

COMPETITIVE EXERCISE – added Sundays at 12pm

Yes, we’re changing the name AGAIN. It was Competitive Exercise (“CompEx” for short) when we started the class a couple of years back, then we changed the name to Level 2. Most recently it was known as Competitive CrossFit, but we’re going back to what it truly is: who’s competitive at this exercises stuff? We’re not moving or cancelling our current Saturday at 8am w/ me, we’re just adding some more flavor with Dave, a CrossFit Games veteran. This provides an opportunity for you late-risers and for those who truly need practice at CrossFit-style Competition settings which usually take place on weekends. There are no prerequisites, other than knowing how you prefer to scale and modify work.

First Sunday class with Dave is THIS SUNDAY 4/30 at 12pm.

COMMUNITY CROSSFIT – 12pm Saturday, May 6th

Our next Community CrossFit class is coming on Saturday, May 6th at 12pm! This is for members AND ESPECIALLY NON-MEMBERS so that Capitol Hill and beyond can get a taste of what we do at FCF. Invite anyone you see fit (see what I did there) and mark those calendars. Doesn’t cost anyone anything (and we won’t mark a class off of your membership) other than the hour it takes to get a WOD in!

As always remember to RSVP for your classes!

Wednesday the 26th

Lindsay C

Big announcement coming tomorrow! Who’s ready for an even more expanded class menu?! Gymnastics Strength, Kettlebell, Endurance Club, and Competitive Exercise (yes we changed ‘Competitive CrossFit’ back to Competitive Exercise- ‘CompEx’ for short) all coming at you sooner than you think…

ARTICLES

+ Paid Street Parking Will Extend to 11pm in Capitol Hill – Curbed Seattle. Read this then maybe fill out the survey! This affects the area surrounding FCF.

CrossFit WOD for Wednesday 4/26

EMOM 8 minutes: 3 power clean & jerk, ascending

2 rounds:
tabata dumbbell press
tabata dumbbell step ups
tabata dumbbell hang cleans

Go heavy. Rx+ is double kettlebell. Post all six scores to whiteboard!

Olympic Weightlifting WOD

clean + front squat + jerk, clean pulls, front squats, v-ups, kettlebell Jefferson curls, strict pullups, HSPU

Kettlebell WOD

Primal Movement Warmup and Mobility

We will be working on single-arm swing and getup skills. Simple and sinister will be showing up randomly in the future and we will need to be prepared!

Presses and lunges finisher for variety

A-N-G-I-E

Endurance Club with Colin B and Sarah M is back and begins tonight at 5:30pm.

This club will go every Tuesday and Thursday at 5:30pm, with a longer run/bike/swim effort on the weekends. We’ll announce those on Friday so that those who want to play can plan.

ARTICLES

Benchmark WOD: ANGIE Tips – CrossFit Rosslyn

CrossFit WOD for Taco Tuesday 4/25

“ANGIE”

for time:
100 pullups
100 pushups
100 situps
100 squats

HellaFit WOD

 

Endurance Club WOD

RUN: 6 rounds of a 400m run, resting 90 seconds between efforts

Foundations Class 10

every minute on the minute for 15 minutes: snatches!

Another Monday

CrossFit WOD for Monday 4/24

deadlift 5x3x70%, 5x2x75%, 5x1x80%, then

3 rounds for time:
800m run
20 alternating front lunges, 52/36kg

ARTICLES

+ The Skill of Barbell Cycling – Training Think Tank

Olympic Weightlifting WOD

snatch + OHS, back squat, snatch pull, knees-to-elbows, good am, arnold press, box jump

Kettlebell WOD

Primal crawling warmup and mobility

Swing work forcing on single arm skills. Working our way up to snatches.

Squat pyramid finisher.

Say Bye Bye (For Now) On Sunday

Cheryl & Wendy

Wendy C and Cheryl C will be leaving us for NYC soon and they want to celebrate this Sunday! They’ll be there for all three classes (9am, 10am, and 11am) as we hit three different workouts: ANNIE, EMOM lifts, and THE CHIEF, respectively.

DID YOU KNOW: These two actually met during a FESTIVUS Competition event when CrossFit SLU hosted one time?

ARTICLES

+ Fat Loss For Athletes – Three Tier Tactical

Saturday morning’s Competitive CrossFit class at 8am will do their best to tackle ALL FOUR of these that morning.

CrossFit WOD for Friday 4/21

for time:
21 deadlifts
21 handstand pushups
50 double unders
50 situps
15 deadlifts
15 handstand pushups
50 double unders
50 situps
9 deadlifts
9 handstand pushups
50 double unders
50 situps

Rx = 102/70kg, Performance = strict HSPU, UB double unders, Fitness/Health = “DIANE”. Compare to 15MAR2017. Post time to whiteboard.

Olympic Weightlifting WOD

snatch + snatch balance with hold, clean & jerk with hold, overhead squats

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

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.

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

 

 

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