(No April Fools Jokes in here)

When I renewed my tabs I forgot how much they were going to be with the ST3 vote I supported. Surprised the hell out of me. Just lost another pair of shoes out of my budget!

Remember that today Seattle sales tax increases to 10.1% and your FCF membership dues are subject to Seattle sales tax.

CrossFit WOD for Saturday 4/1

Kinda CFTS 16.8

In 4-person teams, AMRAP in 24 minutes:
30 double unders
15 power snatch, 35/25kg

Please fill out the following and help us help you!

ATTN: All athletes who a.) Registered for the CGO and joined Team Foundation CrossFit, b.) Sent in your 2017 Online Judges Course Certificate to info@fcf, and c.) Completed all 5 workouts and submitted scores online on time will receive a $20 credit to your April membership if all conditions were met.

Jacki’s last couple of reps at CGO 17.3

Staying on the subject of the 2017 CrossFit Games Open we know that each of you found something you sucked at- not necessarily movement, but maybe preparation (nutrition, sleep) or consistent training (are you cherry-picking workouts? hitting the intended stimulus) are also big factors into your performance this year. Holding onto standards and actually practicing them (I’m talking to you taped-wall-HSPU folk) throughout the year is something you KNOW you need to do, but don’t, then throw a fit when they show up. Same with rowers. Same with double unders. Same with thrusters.

Fortunately we have a full year until it shows up again. Be a more intelligent athlete and game plan! We’ll be providing you some avenues in the coming weeks. Keep your eyes here for details.


+ The CrossFit Open is Over, Now What? – The Barbell Spin

So many gold nuggets in here and I’m sure that last 3 minutes is especially important. “Did you hit the jazz cabbage?”

CrossFit WOD for Friday 3/30


for time:
21 thruster, 43/29kg
21 pullups
15 thrusters, 52/38kg
15 c2b pullups
9 thrusters, 61/43kg
9 bar muscle-ups

… or for those who haven’t done it in the past year/ever:


21-15-9 reps for time:
thruster, 43/29kg

Post time to whiteboard!

Olympic Weightlifting WOD

muscle snatch + no-feet snatch
muscle clean + no-feet clean
Chinese jerk drill or OHS

Chris S during CGO 17.1

Now that the Open is over I see athletes fall into three categories:

CATEGORY ONE – Those that trained hard to prepare for the Open and now need to deload a bit (approach workouts with less intensity, focus more on form, not having as many expectations, doing more mobility, etc) before approaching training with more gusto for the remainder of spring/summer.

CATEGORY TWO – Those that didn’t really prepare for the Open and now have a million and one things to work on (because cramming does not work in CrossFit- think double unders, bar muscle-ups, handstand pushups, and the like) so now they’ve got a million different goals and no direction.

CATEGORY THREE – Those who found inspiration and motivation during the Open and now have a game plan for the foreseeable future.

This is a hard part of your training. How honest are you with yourself and can you be objective with your work ethic, goals, and commitment?

Later today we will be sending out an ATHLETE SURVEY so we can get a better grasp on where your goals might lie, and how your training split should be. We have a document coming called THE FCF ROADMAP that should provide many of you more specific guidance in how to approach your time in the gym.


+ The Intended Stimulus of Your WOD – Tabata Times

CrossFit WOD for Tabata Thursday 3/30

tabata squats
tabata pullups
tabata pushups
tabata situps
tabata box jumps, 20/12″

1:00 rest between each exercise. Post attendance to whiteboard!

HellaFit WOD


30 min AMRAP

20 of each:
– goblet squat
– windmill
– death march
– v-up

With 1:00 of burpees after each movement. Ideally done as partner workout: one partner performs burpees while other partner completes 20 reps of X then tags them to switch.

Anthony moments after his snatch PR at VERSUS X

The awesome thing about The Open and VERSUS (and competition settings in general) is that we’re pushed to try things we haven’t done. We leave our comfort zones a little more to win, whether that is higher placing in the competition, or winning against your old standards.

This is why we push for competitions. It’s spectacular if you do well. If not, you’ve got some more reps and experience under your belt which you can build upon.

… and you thought you were done with CGO workouts?! HA!


+ Coaching Roundtable: CrossFit Open 13.1 Tips and Advice – Tabata Times

CrossFit WOD for Wednesday 3/29

CGO 13.1 Rx

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg

CGO 13.1 Scaled

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 20/15kg
30 burpees
30 snatches, 30/20kg
20 burpees
30 snatches, 40/27kg
10 burpees
ME snatches, 50/35kg

Post score to whiteboard!

Olympic Weightlifting WOD

no-feet muscle clean + no-feet power clean + no-feet clean
front squat
upright row

Kettlebell WOD

Ground Force
Volume swings (snatch option)
Press finisher


+ The Biggest Threat Facing Middle-Age Men Isn’t Smoking or Obesity. It’s Loneliness. – Boston Globe

CrossFit WOD for Tuesday 3/28

establish a 1RM push press within 15 minutes, then

4 rounds for time:
20 push press, 35/25kg
20 toes-to-bar
20 sumo deadlift high-pull, 35/25kg

Post time to whiteboard!

HellaFit WOD

Find out at class!

First off, we have so much more in store for you all now that spring is here (which means summer is not too far behind!). Competitive CrossFit is back on the schedule every Saturday at 8am with me for two hours. Endurance Club is nearing its return as well. More class types may be added in the future. Did someone say something about Gymnastics Strength and Yoga?!

Second, we have a new cycle beginning in the Olympic Weightlifting classes. Any member who’s been here a minimum of 3 months can come in at either 1x/2x/or 3x a week.

Last but definitely not least, I would like to thank you all for participating in the FCF Intramural Open 2017. These past five weeks was a great challenge to many, and I’m proud of those who allowed themselves to be vulnerable. So many personal records broken, so many new goals set up for the remainder of the year, and for 2018.

We had a pretty busy weekend: Friday night we screened the newest from CrossFit Films at the gym. On Saturday at we had our intergym throwdown VERSUS X, which started with CGO 17.5:

It also featured a sit & reach test, a barbell ground-to-overhead ladder, and an obstacle course!

On Sunday, our Foundation Climbers group, led by Patrick ran all the way Columbia Center downtown. The tower is 788 feet of vertical elevation, and is the second tallest building west of the Mississippi.

All of the athletes above ran up 69 floors, or 1,311 steps, for time. Some of them after doing all events at VERSUS the day before (10 rounds of 9 thrusters and 35 double unders, a ground-to-overhead ladder, and an obstacle course) so give them props next time you see them!

CrossFit WOD for Monday 3/27

bench press 3x8x80%

(Fitness, Health)

4 rounds for max total reps. 1:00 work, :20 rest of:
– push press wall ball, 20/14#
– burpee
– perfectly vertical kettlebell swing, 24/16kg
– row (calories)


4 rounds for max total reps. 1:00 work, :20 rest of:
– wall ball, 20/14#
– burpee
– alternating kettlebell snatch, 24/16kg
– bike (calories)

Post scores to whiteboard.

– This is to help train for a better FGB score, but here you get the peace of mind that you can work for a full sixty-seconds with a twenty-second rest/rotation right after. Unfortunately there is no long sixty second break after hitting all the exercises once through.
– The movements alternate vertical push-horizontal push-vertical pull-horizontal pull
– We’re in week 14 of our 16-week bench press program! Squats coming back to Mondays after.
– Use pacing and loading that allows you to finish with a high score. Modification and scaling encouraged if you need to so that your score is grand.

Olympic Weightlifting WOD – Beginning of the New Cycle! This one is 8 weeks long.

snatch complex: muscle snatch + no feet power snatch + no feet snatch
high-rep back squats
upright row

Kettlebell WOD

Ground force
Swings and things

Thrusters and double unders it is!

As we’ve announced all week, after the last class tonight we’ll be screening the film FITTEST ON EARTH: A Decade of Fitness to get geared up for 17.5 and our 10th run at our inner-gym throwdown, VERSUS. 

The first heat will take on 17.5 at 8:30am.

But first…

17.4 Top 3 Podium Finishers

1) Ann-Marie D. 2) Bri M. 3) Crystal B.
1) David H. 2) Devin B. 3) James S.

1) Teada S. 2) Lindsay G. 3) Stacey S.
1) Grayson W. 2) Michael P. 3) Hugh M.


First handstand push ups: Jon U.

Deadlift PR: Mike D.

Beat their 16.4 score: Bobby B, David H., Lauren B.

Spirit Award: Sandi Pants & Devin

Shout out to Jacki for getting after 17.4 all the way in Florida at Seaward CrossFit.

17.4 Intramural Scores:

GREEN: 154
RED: 123
BLUE: 119

Leading into VERSUS X, Team (Green) Flex Appeal is in first with Team (Red) Thundercats in second and Team (Blue) Barracudas in third.

After we are done suffering through 17.5, there will be 4 other events to earn points for your team! See you all bright and early! Good luck!

I was wrong guessing the Open workout. As always. That’s why I’m not in the game of prediction!

Notes on 17.5

– Wear shoes that allow you to jump rope comfortably.
– Have your most comfortable jump rope handy. Practice picking it up and putting it down nicely for fast transitions.
– Stretch your shoulders for the overhead position (Did yesterday’s WOD? Use that warmup series!)
– Pace the beginning. If you need to break your sets, break your sets. Don’t go into overdrive too soon or you’ll regret it…
– … Unless you’re a performance athlete in which case your goal is unbroken. Stay consistent and composed.
– Remember what RPM Fitness says: “Don’t double under angry“. #StayComposed
– Make sure you get some carbs in and digested before your workout!
– Make sure you get some protein and carbs in as soon as you’re able to post-workout!
– Now that we have five weeks of Open competition under our belts, hopefully you have a new list of things to work on. We’ll have some meetings to see how we can help you reach these new goals.
– You guys have done a fantastic job this year. So many improvements. So many steps into uncharted territory. So many wins. I speak for all of the FCF Team when I say we’re very proud of all of you who’ve been putting in the work. Keep this up and let’s see where it leads.
– Go forth and kill it!

Remember: We’re watching Fittest On Earth: A Decade of Fitness tonight at 7:30pm at FCF! Bring food and drink.


+ Dave Castro’s IG Clues: An Analysis of Previous Pics and Potential Meanings in the Lead Up to 17.5 – CrossFit Reddit

CrossFit WOD for Friday 3/24

CGO 17.5

Rx Division

10 rounds for time:
9 thrusters, 43/29kg
35 double unders

Scaled Division

10 rounds for time:
9 thrusters, 29/20kg
35 single unders

40 minute time cap. Post time to whiteboard.

Olympic Weightlifting WOD

snatch and clean & jerk maxes

Kelsi A

Thrusters are coming. Every last workout of The CrossFit Games Open has ALWAYS included thrusters.

The question is what will it paired with? A lot of people are guessing double unders. I think it’ll be a couplet of doable work- the difference will be who wants it more. Who gets into the pain cave and thrives in there.

Any thoughts?

Find out at http://games.crossfit.com/ at 5pm


+ The NBA’s Secret Addiction – ESPN

CrossFit WOD for Thursday 3/23

push press 5x4x85%, then

2 rounds for time:
100 double unders
75 situps
50 pushups
25 overhead bumper lunges (R)
25 overhead bumper lunges (L)

Post time to whiteboard!

HellaFit WOD

Come and see!