Suitcase Carries

ARTICLES

+ CJ Cummings Repeats, Wins 2017 Junior World Weightlifting Championships – BarBend

CrossFit WOD for Monday 7/19

deadlift 3x3x80%, 3x2x87%, 2x1x93%

Rx

3 rounds for time:
200m suitcase carry, 24/16kg
20 burpees
20 dips

Performance

3 rounds for time:
200m suitcase carry, 32/24kg
20 burpees
20 ring dips

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5 of 5

power snatch + OHS, power clean + front squat + jerk

Kettlebell WOD

– Primal movement warmup
– Turkish getups
– Working on snatches skills

Every Minute On the Minute

Mark B

ARTICLES

+ Athlete Who Failed to Qualify For CrossFit Regionals Now Identifies As ‘Weightlifter’ – The Overheard Press

CrossFit WOD for Thursday 6/1

(Performance)
every minute on the minute for 30 minutes:
– 40 double unders
– 11 thrusters, 35/25kg

(Rx)
every minute on the minute for 30 minutes:
– 25 double unders
– 8 thrusters, 27/19kg

(Scaled)
every minute on the minute for 30 minutes:
– 40 single unders
– 8 thrusters, 20/15kg

Post attendance to whiteboard!

Endurance WOD

Long Interval: 6x 1000m run, rest 4 minutes between efforts

FCF 2017 PRIDE SHIRTS!

Our 2017 FCF Special Edition Pride Shirts are available for pre-order! We worked on a different edition and even went as far as to tease it, but in the 11th hour had a stroke of retro inspiration and changed it up. We’re pretty damn happy with it!

Pre-order to ensure you get the size, color, & style you want.

Pre-order ends on Sunday, June 4th.

We have T-Shirts, Tanks, Racerbacks, & Crop Tanks available in a variety of colors for $30!

Order here now: https://fcf.sites.zenplanner.com/retail.cfm

Remember that we’ll be walking in the SEATTLE PRIDE PARADE on Sunday, June 25th. Signup sheet to be posted up in the gym soon!

A WOD Three Ways

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+ The Only Memorial Day Murph Strategy You Need – FloElite
+ Wow. This Woman is An Absolute Animal! – r/CrossFit

CrossFit WOD for Saturday 5/27

in teams of 3, for time:
5250m row
300 kettlebell swings, 32/24kg
wall sit

Post teams and times to whiteboard!

Competitive Exercise WOD

Determined by Robyn S and Ali S!

,

Summer, summer, summertime….

The sun is finally here and Pride month is just around the corner. Get moving with us in June and walk with us in the Pride Parade on Sunday, June 25th!

READY TO MOVE? 

Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. We will be running the following course options:

  • Morning – 7AM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Afternoon – 4:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Evening – 7:30PM on Tuesdays & Thursdays. 10AM on Saturdays.

Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.

We teach the movement fundamentals used in our regular CrossFit classes. We emphasize mechanics, consistency, and then intensity. This course will get you ready to join our full schedule of classes! Click here for details and to register.

NOT QUITE READY?

Try one of our upcoming free, no obligation Community CrossFit classes! You can RSVP here. These classes can be ‘just sweaty’ or ‘super tough’. All levels of experience and fitness welcome. We’ll guide you through it!

Already an FCF Athlete? Refer a friend and earn a $25 credit for you and your friend! Details here.

 

June is PRIDE Month at FCF

This year we have much of the same as last year planned to celebrate pride!

First off, we’re finalizing a design for adult t-shirts, ladies cut t-shirts, tanks, and possibly more. Preorder will begin next Monday and will close that Friday. We will order more for sale, but those who preorder might have the chance at choosing shirt color.

This year’s #PRIDE shirt prototype. Finalized design and preorders coming next week!

A post shared by Foundation CrossFit (@foundationcrossfit) on

Secondly, we will again representing Foundation CrossFit at the Seattle Pride Parade on Saturday, June 25th. We hope you can join us in marching because we had a ton of fun last year.

Mark your calendars and keep your eye out on the blog for more details as they come!

Sun’s out, guns out!

As the days warm you will shed the layers making your muscular legs and arms visible for the world to see. Your friends, family, and co-workers will take notice. They will stop you and ask, “what have you been doing?” Share with them your secret and accompany them to their first CrossFit class!

 

FREE, NO OBLIGATION CLASS

Invite your friends to join us, with or without you, to one of upcoming Community CrossFit Classes:

  • Saturday, June 3rd at 12:00 PM
  • Sunday, July 9th at 12:00 PM

All levels of experience and fitness welcome. We can make CrossFit approachable for everyone! Your friend can RSVP here or just bring them along!

 

CURRENT MEMBERS, REFER A FRIEND AND SAVE

There is a little reward in it for current athletes when you Refer a Friend. If your friend registers for our on-ramp program, you’ll each receive a $25 credit towards your memberships!

HOW IT WORKS:

  1. Have your friend Get Started in one of our on-ramp programs.
  2. Have your friend enter your name on the “Referred by:” line on their waiver.
  3. When your friend enrolls in our Foundations Course or Experienced Athlete Transfer Week, you will receive a $25 credit towards your next month’s membership.
  4. Your friend will receive a $25 credit towards their first month of membership following completion of their on-ramp.

 

IS YOUR FRIEND READY TO GET STARTED?

Our next Foundations On-Ramp Course will run June 6th through July 1st.  This course is 12-classes over 4-weeks. Details here.

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!

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