May’s First Friday

Happy Friday ya’ll! #champagnefriday #fcf #HYFRsquad #herowod #McGHEE

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Almost exactly a year ago!

First Friday is a little celebration we started back at CrossFit SLU when we wanted to celebrate life and training. It’s extended back to FCF and while we were hitting it hard for a while, it disappeared.

Well, it’s back!

– Athletes from 6am to 1pm expect some OJ, champagne for those of age, fruit, and other snacks!
– Athletes from 3:30pm expect some champagne, chips, and other snacks!

While we will try our best to provide for most, we’d like to see you guys bringing some stuff to share with your swolemates!

ARTICLES

+ This Gym Was No Longer a Safe Space – Morning Chalk Up

CrossFit WOD for First Friday 5/5

EMOM for 10 minutes: 6 weighted pullups, then

Rx

AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 dumbbell thrusters, 2x 40/25kg

Fitness

AMRAP in 30 minutes:
400m run
20 wall ball, 14/8#
10 single dumbbell thrusters, 30/20#

Performance

AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 thrusters, 61/43kg

Post rounds completed to whiteboard!

Olympic Weightlifting WOD

Snatch heavy, clean & jerk heavy. Maybe set a new PR.

Kettlebell WOD – New Friday class!

Abridged Primal Movement Warmup and Mobility

Carries around the block (suitcase)

Because we will have limited space, we will be working on basic movements at higher volume. Larger helpings of swings, presses and squats are on the menu. Prepare to sweat!

Gymnastics Strength – 8am!

max effort handstand work, dynamic L-sit work

core work, cast-wall walks, ring rows/lunges/HLR

Deadlifts: Week 2

Hugh M

Back in the day deadlifts used to be called “health lifts” because it’s the most basic of movement: pick up a load/weight from the ground to a standing position. Do this well and live a healthy life!

ARTICLES

+ Optimize Your Mind and Boost Your Confidence feat. Justin Stenstrom – Brute Strength Podcast

CrossFit WOD for Thursday 5/4

deadlift 2x3x75%, 3x2x80%, 4x2x85%

3 rounds for time:
2 laps around the block
20 toes-to-bar

Post deadlift loads to whiteboard!

Endurance WOD

(Long Interval) 5x 800m run, 2:45 rest between efforts.

Who Doesn’t Love Lunges?

Not that they’re in today’s workout, but remember that along with all the squat variations we do it is important that we also focus on single-leg strength as well.

ARTICLES

+ The Importance of Single Leg Training – CrossFit Perpetua

Upcoming Events

+ This Friday, 5/5, is First Friday! Bring something to share with your class- we’ll be providing the appropriate beverages and snacks throughout the day.
+ Also on Friday is the addition of another evening Kettlebell class.
+ On Saturday at noon we’ll be hosting another COMMUNITY CROSSFIT class! Free to anyone! Members can bring non-members! If you’re reading this YOU’RE INVITED!
+ Also on Saturday Crystal B, Devin B, Ali S, and myself will be coming up north in Everett at the Spring Shakedown 2.0 hosted by Composite CrossFit.
+ FCF Bingo is coming back…

CrossFit WOD for Wednesday 5/3

Rx

10-8-6-4-2 for time:
muscle-ups
thrusters, 70/50kg

Fitness / Health

12-10-8-6-4 for time:
chest-to-bar pullups
dips
thrusters, 43/29kg

Post time to whiteboard!

Olympic Weightlifting WOD

clean & jerk heavy, clean pull, front squat, stretching

Kettlebell WOD

Today’s class will be making use of the space we have before the before our first Friday (Yay!) class were we will be a bit more confined.

Primal Movement warmup and mobility with crawling races

Get-Up drill work until our Get-Ups are perfect and heavy

Snatches (swing regression) to sweat it out at the end of class.

Bells!

Leslie B and Lauren A

Dumbbells and kettlebells will be showing up more often to get away from the monotony of the barbell. These individual weights allow more individually-natural movement, while showcasing limits between each side of the body. They also challenge your stability and balance in the positions you already know with the barbell.

ARTICLES

+ Ep. 93 Greg Glassman – CrossFit and the Battle with Big Soda – Whole Life Challenge

CrossFit WOD for Tuesday 5/2

EMOM for 9 minutes: 3 power snatches, ascending

5 rounds for time:
20 alternating dumbbell snatch
500m row
20 dumbbell squats

Rx = 50/35#, Fitness = 30/20#, Performance = 24/16kg kettlebell

Post time to whiteboard!

HellaFit WOD

A 30-minute metcon to get you #hellasweaty.

Gymnastic Strength WOD – 7am

goals: dynamic straight-arm, static compression

midline work, stretching, skill work: L-sits, straddle compression, and pikes, stretching and conditioning.

Endurance WOD – 5:30pm

Short Interval: EMOM for 20 minutes: 100m run

A New Week + New Crew

April 2017 Foundations Graduates

With more class options! Let’s break it down:

CrossFit – our ongoing strength & conditioning classes based on constantly-varied functional movements executed at a relatively-high intensity. Offered seven-freaking-days-a-week.

Olympic Weightlifting – development of proficiency and power in the olympic lifts (snatch, clean & jerk). Offered M/W/F and soon to be Saturday.

HellaFit – our answer to boot-camp: conditioning (cardio + muscular stamina) workouts with more simplistic movements. Offered Tuesdays and Thursdays.

Kettlebell – for better kinesthetic awareness and mastery of strength, power, and stamina using the kettlebell. Offered M/W/F evenings.

Gymnastics Strength – classic core conditioning, flexibility, and bodyweight control are worked in these early-morning classes. Offered Tues/Fri mornings.

Mobility – the intention of these classes is on understanding better protocols for achieving better flexibility, movement/mobility, and recovery practices. Offered Tues/Thurs/Sun.

Competitive Exercise – also known as CompEx, this class is designed for those who are bit more competitive in the CrossFit atmosphere, or for those ready for more volume that you can get in a CrossFit class. Offered two times a weekend.

ARTICLES

+ Introducing… Dave H! – Foundation CrossFit

“ISABEL” in less than 60 seconds:

CrossFit WOD for Monday 4/31

Rx

6 cycles of :40 on, :20 off
double unders
HSPU
front lunges, 43/29kg
straight-leg situps
sumo deadlift high-pull, 43/29kg

Fitness / Health

6 cycles of :40 on, :20 off
single unders
hand-release perfect pushups
kettlebell front lunges, 24/16kg
ab-mat situps
kettlebell sumo deadlift high-pull, 24/16kg

Post each of the five exercise scores to the whiteboard!

Olympic Weightlifting WOD – Week 6, Day 1 (of an 8-week cycle)

snatch, snatch pull, back squat, stretch

Kettlebell WOD

– Primal movement warmup and mobility
– Front Squat and clean skill work. Basically working on “armour building” skills.
– Swing ladder to finish up the class.

Stacked

Devin B

With the bar in the overhead position we’d like to see the wrists relaxed, stacked wrists, elbows, shoulder, rib cage, hips, knees, and ankles.

CrossFit WOD for Saturday 4/29

YGIG AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 jerks

– rest 3 minutes –

YGIG AMRAP in 12 minutes:
6 jerks
9 hang power cleans
12 deadlifts

Rx = 70/50kg, Fitness = 35/25kg. Post scores to whiteboard.

Competitive Exercise – 8am

Remember: we added a 12pm CompEx class on Sundays now too!

CFG 16.6

1. SQUAT CLEAN PYRAMID

for time:
10 squat cleans, 75kg
8 squat cleans, 80kg
6 squat cleans, 88kg
4 squat cleans, 93kg
2 squat cleans, 100kg

2. BOX JUMP TECHNIQUE WORK

3. TAG TEAMS

YGIG for time:

a
20 burpees
15 sandbag cleans
weighted hill sprint

b
30 burpees
25 sandbag clean
weighted hill sprint

Foundations Class Graduation!

Filthy Fifties

Introducing Dave H

Howdy!  I’m David and I’m from Juneau, Alaska. At least that’s where I grew up till age 13 and moved to Singapore for a couple of years. Moved to Seattle during the grunge years and never looked back. I guess I’m a Seattle guy and my heart is from Alaska.

Man, I’m so Seattle that I was an Amazon.com employee during the door desk days! I’m a O’Dea grad and UW grad with a B.A. in Political Science. Right after graduation I decided that my mind was on cooking, so obviously I HAD to go to culinary school instead of law school, much to the disappointment from my Chinese mother.

During culinary school at Seattle Central I got a job as garde manger at the best restaurant in Seattle at the time, Lampreia. We won a James Beard award during my time there.  After that I floated around doing pretty much everything, learning from notable chefs in Seattle such as Thierry Ratareau, Tamara Murphy, Scott Sundstrom, recently Nathan Lockwood, and also worked with some of the worst. Got 15 years in the biz. Next step is opening my own joint: thinking high-end food set in a really nice bar. Get some beautiful, well-sourced, composed food paired with a casual but chic bar, perfect for groups or dates. Just try to not do all the stupid shit I’ve seen and emulate my mentors.  What could go wrong?! HAHA!

I found CrossFit while cooking around in 2009. The “gym” was in a garage in a condo complex. There was one rower, which took up the majority of the space, and a squat rack. My first coach had gained fame at the previous years’ CrossFit Games by finishing the final event (30 squat clean and jerks at 100#) with screaming, guts and tears.  She was also 14.  After my initiation, I felt like I was going to die and instantly fell in love with the suffering.

Seattle Affiliate League at CrossFit SLU

I found that CrossFit as a sport really spoke to me. I love the competition within the workout. I love the challenge of learning new skills, getting stronger, and getting faster… and I don’t mind the six-pack. I’ve competed at the CrossFit Games as a member of a team, and at Regionals twice. It’s just a fun, fun, fun experience. I’ll be “going for it” this coming 2018 season, as I’ll be in the Masters competition in the 40-44 class. I’ve got a plan and my priorities are set up, so we’re going to see what I can do.  Dedicating another year to it so we’ll see what happens.

The 2009 CrossFit Games

It’s been a truly fulfilling experience finding my fitness. I’ve discovered a lot about myself through CrossFit, including the fact that I really enjoy coaching. I’m a Level 1 CrossFit Trainer and I took a couple of years off from cooking and coached full-time.  I revel in people’s achievements and triumphs, and I’m also disappointed, sad, and frustrated when people fail. I take coaching seriously because you take your fitness seriously and that’s just the way it is. I’ll give you all I got- just give me all you got.

I also LOVE running an efficient, fun class. It’s a microcosm of professional line cooking. You have a set time and set tasks. There is the human component. Not everything goes right. Can be chaotic. Curve balls and everything, but those obstacles don’t matter- you still have your tasks to be done.  Clock malfunctions, pull up rig falls down, screaming kids and yapping dogs. Those things doesn’t matter. Think fast because you still have your tasks to be done in said time. Everything outside of that is arbitrary and to tell you the truth, what’s even better is having a great time doing it. There is nothing better than putting up 3-star cuisine while the world is ending, and there is nothing better than running an efficient, fun class while inspiring people to kill themselves… I mean get fit!​

I’m now part of the Training staff at Foundation and you can catch me assisting and leading some select CrossFit classes during the week, as well as on Sundays from 12pm to 2pm where we’ve added another Competitive Exercise class for those who want to take it to the next level!

Glad to be part of FCF!

Pullup/Run/Power Snatch

If you enjoy running as much as KB looks like she does, you should’ve have a problem with today’s workout!

ARTICLES

+ Stability Now! – Bill Starr for the CrossFit Journal

CrossFit WOD for Champagne Friday 4/28

EMOM 10 minutes: 5 weighted pullups, as heavy as possible

3 rounds for time:
400m run
15 power snatch, 61/43kg

If you cannot do a strict pullup, go through the progressions given to you by your coaches. Post time to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk

Kettlebell WOD coming next Friday!

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!