OUTWOD Seattle

We are happy to announce that we will be hosting OUTwod on Sunday, October 22nd. We will be hosting a team-style, high-intensity interval training event incorporating functional movements. Same shit you all already are familiar with.

WHAT: OUT//Seattle

WHERE: Foundation CrossFit, 1415 12th Ave, Seattle, WA 98122

DATE: Sunday, October 22nd, 2017

9:45AM – Doors Open

10:00AM – Event Begins

11:30AM – Event End / Announcements

All OUTWOD events are inclusive and open to athletes from all backgrounds, ages, shapes, sizes and skill level. There is NO EXPERIENCE REQUIRED at any of our fitness events, just a desire to live a healthy life and sweat alongside your peers. Register here.

ARTICLES

+ On Fear and Learning to Fly – Athlete Daily

CrossFit WOD for Thursday 9/6

AMRAP in 10 minutes:
10/7 calorie row
5 hand-release pushups
10 push press, 52/38kg

Rest 5:00 then

27-21-15-9 reps for time:
weighted situp, 20/14#
wall ball, 20/14# to 10/9′

Post score and time 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!

Foundations 8

front squat 5 reps, ascending

“JACKIE”

for time:
1000m row
50 thrusters 20/15kg
30 pull-ups

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Sprints & Triples


Here’s to a new triplet: Urmi, her husband Sean, and newborn baby Nirvan!

Nirvan (6 lbs, 9 oz, 21 inches)

ARTICLES

+ Ditch the Motivation and Find Success – Strength Sensei

CrossFit WOD for Wednesday 9/6

6 rounds, each for time: 500m row. Rest as necessary between each set.

then, work on 6 sets of hang power snatch triples

Post slowest and fastest rows to whiteboard!

Olympic Weightlifting WOD

clean & jerks, front squats

Kettlebell WOD

Primal mobility (extended)

Getup and swing focus

Simple and sinister

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Front Squats and Rope Climbs

Lauren B & Nathan M

May these two goat belly together forever- congratulations on the engagement!

ARTICLES

+ Fittest On Earth? – PeteJourgensen

CrossFit WOD for Tuesday 9/5

front squat 5×3

AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb

Rest 5:00, then repeat.

Post scores 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!

Gymnastics Strength WOD

Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry

CompEx WOD

21-15-9 rft:
power snatch, 35/25kg
C2/AB calories

“HEAVY FRAN”

15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#

30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU

Rest 5:00 between workouts.

Foundations 7

“KAREN”

150 wall ball shots for time

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Labor Day 2017

We’re open for classes today! 9am/10am/11am CrossFit and 12pm Olympic Weightlifting

This week we’ll see a lot of multiple-layer workouts with 1:1 work rest ratios: front squats, sprint chippers, run intervals, hang power snatches, a row/pushup/push press sprint followed by a situp/wall ball couplet, a repeat of a raw CinDT, a farewell workout of rowing and and Armor Building, and my birthday back squats/EMOM lifts!

ARTICLES

+ Noah Ohlson / Alex Anderson Hurricane Harvey Relief Raffle – RallyUp

CrossFit WOD for Monday 9/4

3 rounds for time:
2 rounds of “CINDY” (5 pullups, 10 pushups, 15 squats)
1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks)

Post time to whiteboard / comments!

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Triple Three (For Two)


Sarah watching Colin row during the 2016 CrossFit Games Open

Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!

ARTICLES

+ The Real CrossFit Fight – T-Nation

CrossFit WOD for Friday 9/1

TRIPLE 3

for time:
3k row
300 double unders
3mi run

Scale as needed.

Post time to whiteboard!

Olympic Weightlifting WOD

Fun Day!

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats

Gymnastics Strength WOD

headstands, handstands, arch conditioning, and hanging

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You Go, I Go!

Mark B and Nathan A

ANNOUNCEMENTS

+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!

ARTICLES

+ Vitamin B6 and B12 Supplements Appear to Cause Cancer in Men – The Atlantic

CrossFit WOD for Thursday 8/31

YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg

Score is max total sumo deadlift high pull reps. Post score 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!

Foundations WOD – Class 5

“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.

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HOTSHOTS 19

Nathan and Guillaume mobilizing prior to lifting

Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues.

ANNOUNCEMENTS

This Friday , September 1st, there is no 6:30pm Olympic Weightlifting class. There will be a 7:30pm Olympic Weightlifting class. Please remember to RSVP.

ARTICLES

+ Never Satisfied, Or Never Happy? – CrossFit Invictus

CrossFit WOD for Wednesday 8/30

HOTSHOTS 19

6 rounds for time:
30 squats
19 power clean, 61/43kg
7 strict pull-ups
400m run

Post times to whiteboard / comments!

Olympic Weightlifting WOD

snatch max, clean & jerk max

Kettlebell WOD

Primal mobility

Clean and snatch skill work

Rows and squats

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Back Squats and Cleans

Vicky at the Trident Championship 2017

ARTICLES

+ CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.’ – Reason

CrossFit WOD for Tuesday 8/29

back squats 4×6

then, with a barbell loaded to 45-50% of your max deadlift:
– 15 cleans for time.
– 12 cleans for time.
– 9 cleans for time.

Rest as needed between each set.

Post times for each set of cleans 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!

Gymnastics Strength WOD

Class 35
– Line drills
– Stretch shoulders, thoracic, hip flexors, and hamstrings
– Hanging on Rings, Midline, and Handstands

Foundations WOD – Class 4

Press 3×5
Push Press 3×5
Push Jerk 3×5

AMRAP in 15 minutes
25 ball taps
20 box jump/step up
15 slam Ball
10 hanging leg raises

CompEx WOD

A. 3 rounds for time:
800m run
80m double kettlebell rack carry, 2×32/24kg
40 air squats

B. for time:
50 strict pullups
50 strict ring dips

C. 5 minutes for max distance handstand walk

D. ABMAGGEDDON

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Let’s Talk About the Fight and the GoT Finale!

Just kidding- let’s talk about Houston and how you can help!

Imagine the difference you could make if we all would just skip that one coffee/beer/wine/kombucha and help out those in need.

ARTICLES

+ Donate to the Texas Diaper Bank and help the families! – WTKR 3
+ Donate to SPCA (Society for the Prevention of Cruelty to Animals) of Texas and help the animals! or the Humane Society of North Texas
+ Donate to the Children’s Relief Fund!
+ Have friends or families in Texas nearby the diaster? AirBNB is helping everyone help everyone.
+ Hurricane Harvey Relief Campaigns on GoFundMe

Check out this Medium post for more places to donate. Obviously everyone needs to do some research before giving money to anyone, but these are a great start.

CrossFit WOD for Monday 8/28

5 rounds for total reps of:
1:00 of box jumps, 24/20″
1:00 of wall ball, 20/14# to 10/9′
1:00 of calories rowed
1:00 rest

Post total reps completed to whiteboard/comments!

NOTES

Don’t ditch out on this workout- GO FAST! It’s easy to game this workout so make this a guns-blazing workout. Go hard the first round and hold on to dear life for the rest of it. Loading is light so it’s okay- recovery will go fine for most. Calves might be an issue for some, but only when they push it.

Olympic Weightlifting WOD

power snatch + snatch, clean + clean & jerk

Kettlebell WOD

– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister

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ELIZABETH-ISABEL-FRAN

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

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

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

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