Adrian T


What Does 30×0 Mean? Why I Like Tempo Training – CrossFit Invictus

CrossFit WOD for Wednesday 5/24

deadlift 5x3x73%, 5x2x80%, 5x1x83%

All deadlifts should have a tempo of 3221

AMRAP in 10 minutes
40 burpees
30 situps
20 front & back step lunges

Olympic Weightlifting WOD

kneeling muscle clean, presses, hang clean high pull, muscle clean, press, rack jerk

Kettlebell WOD

– Primal Movement Mobility
– Weighted carries (only one bell this time!)
– Clean Skill Work with Armor Building complex variations (cleans, presses and squats).

Swings will be a sub for athletes not ready for a high volume of cleans.

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!

Jesse G.

Today’s workout is in memory of Jon Zimmerman, CEO and co-founder of Front Desk, a local Capitol Hill software company which develops software focused on client management and scheduling for fitness studios. Jon was a fellow CrossFitter and co-founded the startup in 2012 after he helped run a CrossFit gym. He was not only a CrossFitter and a community member, but also a mentor, husband, father and friend. Jon passed away on Monday April 25, 2016. He was 47 years old.


Stop Taking NSAIDs (And Get Out of Pain) – Athlete Daily

CrossFit WOD for Tuesday 5/23

for time:
1000m row
20 dips
40 goblet squats
60 alternating kettlebell snatch
1000m row
(1 minute rest)
1 minute max pull-ups

Fitness = 20/12kg, Performance = 24/16kg & strict ring dips and pull-ups.

Compare to 5/23/2016. Post time/max pull-ups to comments!

Endurance WOD

Short Interval: 7x 300m run, with :60 rest between efforts.


This weekend marks Memorial Day MURPH!

Last week’s programming was all about volume, squats, and squat volume. This week will see more variance: pullups, (full) cleans/toes-to-bar/box jumps, the Jon Zimmerman Memorial WOD, deadlifts, burpees/situps/front & back lunges, thrusters and double unders, the hero workout KUTSCHBACH, a row/russian kettlebell swing/wall sit TEAM WORKOUT, more pullups, and a dumbbell chipper!


+ 5 Torn Pecs on Event 2? – FloElite

The way I see it? Most CrossFit athletes, even at the highest level, don’t practice virtuosity on the some of the gymnastics-based movements. A full lockout on the rings for a proper gymnast means a fully locked out elbow, using external rotation to keep the strap away from touching the arms. It would be a point deduction in the Still Rings event. Athletes who only practice a quick elbow lockout don’t get the full meal deal from the use of rings, which could lead to potential injury when driven beyond the point of exhaustion.

The same thing happened a couple of years back with the achilles/box jumps stuff. The lack of adequate plyometric training left the achilles not ready to be pushed that hard on game day, then POP.

CrossFit WOD for Monday 5/22

EMOM for 5:00: 10 strict/weighted pullups

21-15-9 reps for time:
clean & jerk, 61/43kg
box jumps, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 1: Today we start a new cycle!

kneeling snatch turnovers, snatch presses, hang snatch high pulls, muscle snatches, strict presses, and back squats!

Kettlebell WOD

– Primal mobility warmup
– Shoulder stability and core work through Get-Up positions to the hand.
– Snatch drills to continue improvement focusing on proper drop

CrossFit WOD for Saturday 5/20

deadlift 3x3x85%, 2x2x90%, 1x1x93%

3 rounds for time:
50 kettlebell SDHP, 24/16kg
25 front squats 24/16kg

CompEx WOD

Prior to 8:00, complete:
50 Double Unders
15 Deadlifts (225/155)
50 Double Unders
13 Deadlifts (265/185)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
50 Double Unders
11 Deadlifts 295/205lbs

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
50 Double Unders
9 Deadlifts 325/225lbs

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
50 Double Unders
Max Deadlifts 355/245lbs

Stop at 20 minutes.

The total number of reps completed. If the athlete completes a section in the required time they can immediately start on the next chipper. It is also important to note that the athlete may not have a helper load their barbell. Only one bar is permitted and the athlete must change their own weights.

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!



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!



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!


  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.



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

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. –, June 15th, 2006


+ Bro, Do You Even Stream? CrossFit Strikes Deal With Facebook Live – Mashable

CrossFit WOD for Friday 5/19


for time:
50 pullups
400m run
21 thrusters, 43/29kg
800m run
21 thrusters, 43/29kg
400m run
50 pullups

Post time to whiteboard.

Olympic Weightlifting WOD

snatch max makeup, clean & jerk makeup

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Weighted carries
– Swings, Lunges, Pushups, and Rows until we are sweaty.

Endurance WOD on Sunday afternoon: 2-hour bike ride!


+ Stop Taking NSAIDs – Barbell Shrugged

CrossFit WOD for Thursday 5/18

for time and max jump rope sets:
row 1k
20 UB thrusters
amrap UB sets of 40du in 3:00

Rest as needed, then repeat.

Score = time & double under sets.

HellaFit WOD


5 rounds,
1 min each:

1. slam ball
2. plank/pushup
3. weighted v-up
4. Cossack squat
5. burpee over ball
6. rest

Endurance WOD5:30pm at the SU Track off of 12th.

Long Interval: 5x 1-mile runs, Resting 4 – 5 min between efforts.



+ Bar None: Deal With It – the CrossFit Journal

CrossFit WOD for Wednesday 5/17

for time:
1000m run
100 burpee box jump overs, 24/20″
100 alternating dumbbell snatches, 50/35#

Performance uses 24/16kg kettlebell dead snatches.

Post time to whiteboard!

Olympic Weightlifting WOD

long warmup then clean & jerk max attempts

Kettlebell WOD

– Primal mobility
– Weighted carries
– Work with Get Ups. Focus on the leg sweep and trunk stability
– Squats, push presses and swings to finish class

April 2017 Foundations


+ Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily

CrossFit WOD for Tuesday 5/16

EMOM for 7 minutes: 4 strict/weighted pullups

12-9-6 reps for time:

Performance = 84/57kg.
Rx = 70/50kg.
Fitness = 43/29kg & pullups + dips.
Health = 25/15kg & jumping chest-to-bar pullups.

Post time to whiteboard!

HellaFit WOD

Find out!

Endurance WOD – Short Interval

3 rounds: 400m at 60%, 200m at 80%, 100m at max effort. 100m walk recovery between each part, 3:00 rest between each round

Gymnastics Strength WOD

max effort handstands, dynamic L-sit development, handstand mobility test, pike/straddle stretches