Posts

Trident Championships 2017 Recap

Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!

Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!

I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)

ARTICLES

+ Trident Championships 2017 (Achieved) Live Streams – Facebook

CrossFit WOD for Tuesday 6/27

5 rounds for total reps:
max alternating kettlebell presses
max pullups

Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.

Post all 5 round totals 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!

Endurance WOD

Short Interval: 6x 400m runs at 75% effort

Gymnastics Strength WOD

SKILLS: Slack Line, stretching, conditioning, midline conditioning

Trident Championships 2017 Live Streams

Big thanks to Trident Athletics for always running a smooth, fun event!

Women’s Open Session B (Robyn S, Vicky B)

Men’s Open Session B (Nathan M, Guillaume C)

Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)

Men’s Open Session A (Andrew B)

,

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!

FRANzilla

Lauren B and Nathan M

How many of you did the CrossFit Online Judges Course this year? Yes, we know it’s no longer required for many people unless your goal is to judge at the Regional (or higher) level.

The reason I ask that so many people take it is because it proves your training correct. It describes your CrossFit movement knowledge base and understanding the importance of standards. For many it improves their technique, or at least becomes a tool to help realize the mistakes made along with way.

>>>> Take the online Judges Course here.

ARTICLES

+ 17.2 Hint – CrossFit Reddit

CrossFit WOD for Thursday 3/2

3 rounds
12 strict HSPU/Z-press
12 barbell bent-over row
1:30 rest

“FRANzilla”

for time:
21 thrusters, 43/29kg
21 pullups
15 thrusters, 52/35kg
15 chest-to-bar pullups
9 thrusters, 61/43kg
9 bar muscle-ups

Post times to whiteboard.

HellaFit WOD

“STACKED”

:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. jump rope
2. squat
3. push-up
4. YTW
5. RDL
6. jumping lunges
7. v-up

then: 80 KBS