Posts

5 & 15

Box jumps and burpees

ARTICLES

+ Episode 6 featuring Danny Camargo – Team Soul Podcast
+ Handstand Running and modifications – Foundation CrossFit

Wrist prep. The work isn’t glamorous but, neither are injuries. #wristprep #wristmobility #handbalancing #mobility

A post shared by Travis Janeway (@travisjaneway) on

CrossFit WOD for Wednesday 11/29

5 rounds for time:
15 burpees
15m handstand walk
15 toes-to-bar
15 box jumps, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 2/3

power clean + clean + jerk
clean & jerk
accessories by coach

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

November Foundations Grads

The other week we saw our November FOUNDATIONS group graduate from our on-ramp.

Welcome these new faces to the gym!

ARTICLES

+ The Best Damn Squat Mobility Article. Period. – JTS Strength

CrossFit WOD for Tuesday 11/21

7 rounds for time:
200 single unders
15 hand-release pushups
30 situps

Post time to whiteboard!

Competitive Exercise – 6am

EMOM for 14 minutes:
– 2 strict muscle-ups
– 4 handstand pushups
– 6 up & overs, armpit height

“PENNIES”

for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

HIIT WOD – Short Interval – 12pm

tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row

:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass

:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels

HIIT WOD – Short Interval – 5:30pm

Mobility

Core Work (with partner)
3 Rounds
1 min each

1. Plank High 5s
2. Side Plank (Switch @ 30Ses) with Wall Ball Rolls
3. Situps with Wall Ball Throws
4. Rest in Up Dog or Low Cobra

4 rounds,
1 Min at Stations (10 Sec Transitions)

1. Battle Ropes
2. Box Step Ups with High Knee or Kick
3. Rowing
4. Jump Rope
5. KBS
-One Lap Around Block between Rounds

Thirty Plus One

Coach Sarah carefully watching an early class last week

Today is Sarah’s birthday so she wanted the workout you guys are doing today! Move fast, keep up the intensity, and you too can become a MUSCLE-CAR!

ARTICLES

+ Foundation Barbell – Powerlifting Cycle #2 – FCF
+ CrossFit Games Athletes React to Ricky Garard Taking PEDs – Morning Chalk Up

CrossFit WOD for Thursday 10/5

HBD MUSCLE-CAR

31 rounds for time:
2 (strict) pullups
4 burpees
6 alternating reverse lunges

Once the 31 round are completed do max effort air squats until the last person finishes or time cap. Time cap is 31 minutes.

Post time and air squat score to whiteboard

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Is It Fall Yet?

The rain, the clouds, the later sunrises, and earlier sunsets.

Winter Autumn is coming.

WEEK IN PREVIEW

back squats/farmer’s holds/hspu, dumbbell snatches/muscle-ups, double unders/overhead squats, hang power snatch cycling work, run/row, toes-to-bars/push jerks,

ARTICLES

+ The Best Salad Greens, Ranked By Nutrition – HuffPost (via Teddy B)

CrossFit WOD for Monday 9/11

4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups

Post time to whiteboard / comments!

Olympic Weightlifting WOD – NEW CYCLE

Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.

snatch footwork, snatches, snatch balances, pause back squats

Kettlebell WOD

primal mobility

clean and snatch skill work

Building up to the snatch test to celebrate Julia’s last days in Seattle!

2014: Muscle-Up Biathalon

Tina L during the FreeStyle Running Seminar

ARTICLES

+ Rocking Straddle Stretch – Foundation CrossFit YouTube

CrossFit WOD for Tuesday 8/15

Rx

for time:
400m run
20 chest-to-bar pullups
20 broad jumps, 6/4′
400m run
16 chest-to-bar pullups
16 broad jumps, 6/4′
400m run
12 chest-to-bar pullups
12 broad jumps, 6/4′

Each time the athlete breaks a set of pullups they must run a 200-meter lap.

Performance

for time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400m run
12 muscle-ups

Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.

Time Cap is 18 minutes. Post times to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Short Interval: 4 rounds 400m run, 90s rest, 300m run, 60s rest, 200m run, 30s rest

Gymnastics Strength WOD

movement games, hanging & handstands supersets, single leg work, tempo compression conditioning, midline, bridges