2017 Foundation Climbers

There is one more week of the CrossFit Games Open season and one more week until the Big Climb!

At 788 feet of vertical elevation, the Columbia Center in downtown Seattle stands as the second tallest building west of the Mississippi. It takes 69 floors, or 1,311 steps, to reach the highly acclaimed observation deck with breathtaking views of the entire Puget Sound region. The Leukemia & Lymphoma Society’s Big Climb event raises money through individual and team fundraising, sponsorship and entry fees which is then invested in its mission to fund blood cancer research and support services for patients. In 2014, the event sold out in 13 hours and raised $2.42 million for blood cancer research and patient services. Registration for the 2015 Big Climb sold out in 9 hours and raised a record-breaking $2.92 million! Big Climb 30 sold out in a record-breaking 8 hours and raised an incredible $2.74 million. Big Climb 31 raised a record breaking $2.95 million. Big Climb Seattle will be taking place this year on Sunday, March 25, 2018.

We have an awesome group of athletes with their family/friends participating as our team, Foundation Climbers:

  • Anthony A.
  • Jake A.
  • Paul B.
  • Conor B.
  • Lauren B. – fundraising goal of $150
  • Michael B.
  • Vanessa B.
  • Doug B.
  • Andrew B. – fundraising goal of $150
  • Ryan B. – fundraising goal of $1,000
  • Guillaume C. – fundraising goal of $200
  • Michael D. – fundraising goal of $150
  • Joe D. – fundraising goal of $150
  • Brian D. – fundraising goal of
  • Jon E.
  • Ilene F. – fundraising goal of $200
  • Jeff H. – fundraising goal of $1,000
  • Abhi H. – fundraising goal of $1,000
  • John H.
  • Patrick H. – fundraising goal of $1,000
  • Jo K. – fundraising goal of $300
  • Tony L. – fundraising goal of $150
  • Hugh M. – fundraising goal of $350
  • Brannon M.
  • Kris M. – fundraising goal of $150
  • Doug M.
  • Nathan M. – fundraising goal of $300
  • Randy M.
  • Margy M.
  • Artur R. – fundraising goal of $150
  • Olivia R. – fundraising goal of $150
  • Ryan S. – fundraising goal of $200
  • Andrew S. – fundraising goal of $150
  • Stuart W.
  • Corinne X. – fundraising goal of $1,000

The names highlighted with fundraising goals are our athletes and are linked directly to their donation pages. If you are able to please consider making a donation through any of their links to benefit the Leukemia and Lymphoma Society.

The Leukemia & Lymphoma Society’s (LLS) mission is to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families. LLS is the world’s largest voluntary health organization dedicated to funding blood cancer research, education and patient services. Since the first funding in 1954, LLS has awarded more than $1 billion for research specifically targeting leukemia, lymphoma, and myeloma. LLS has invested $3.6 million in ten research projects in Washington state, including eight at the Fred Hutchinson Cancer Research Center and two at the University of Washington. Since the mid-1990s, LLS has invested over $30 million in local research.

We are proud to have so many of you participating in a fitness event that benefits our community. Wishing everyone the best of luck at this year’s race! Climb, climb, climb and get those PRs!

The first FCF Big Climb Team in 2008

ARTICLES

+ Strike-Mvmnt Pace Review – As Many Reviews As Possible
+ The Pace – Strike-Mvmnt

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 cap for both parts. Post score/time to whiteboard.

Olympic Weightlifting WOD

hang clean + clean + jerk

Powerlifting WOD

back squat
press
power clean

Gymnastics Strength WOD

handstand pushup and handstand walking development

Kettlebell WOD

Simple & Sinister

Banded Sumo Deadlift 2×10 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets

Throwback Thursday: Open Season at CrossFit SLU

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CrossFit WOD for Thursday 3/15

DIANE

21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups

Post time to whiteboard!

Ross C going up

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+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press
deadlifts

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats

Carl Paoli and Andrea

ARTICLES

+ Mini-Challenge FOUR: Iron Chef – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/13

HBD AV!

Rx – AMRAP in 30 minutes:
6 dips
9 c2b pullups
12 pistols, alternating
15′ handstand walk

Scaled – AMRAP in 30 minutes:
3 cast wall walks
6 dip negatives
9 c2b pullup negatives
12 rolling pistols

Consider today active recovery/skill development if you’d like. Otherwise push it to the limit. Post score to whiteboard!

CompEx WOD – 6am

MFT #1409

Gymnastics Strength WOD

handstand pushup development

HIIT WOD

SET 1

EMOM x 10
2 shuttle runs
4 ring rows/jumping pull-ups
6 reverse lunges
8 jumping jacks

SET 2

HOLDS

3 rounds 1:00 hold/:30 active recovery

  • plank/plate walk overs
  • arch hold/bird dog
  • wall sit/squat jacks
  • hollow body/sit ups
  • glute bridge/single leg hip extension

SET 3

YGIG for 15:00
4 pushup + wall ball pass
6 wall balls
8 dynamax sit ups

This week at Foundation CrossFit you can expect: the snatch stamina complex we’ve been working on, sprint/handstand pushup intervals, CGO 15.3, DIANE, CGO 18.4, and AMANDA.

CGO 18.3 squad

… and you knew it was coming: SUBMIT YOUR SCORES!

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+ CrossFit Games Open 18.3: Preliminary Analysis – Beyond the Whiteboard

CrossFit WOD for Monday 3/12

5 rounds of:
snatch + max overhead squats (at 70% of 1RM snatch)

then

7 rounds, each for time:
200m run
7 handstand pushups

Post max load and total OHS reps to whiteboard!

Olympic Weightlifting WOD – 2/8, Day 1/3

power snatch + 2 OHS, power clean + front squat + split jerk, snatch push press max out

Powerlifting WOD – Week 2/8, Day 1/3

back squats, presses, pullups, back extensions

Kettlebell WOD

Simple & Sinister, then

Week 2: sumo deadlift 1RM

An Open prep class getting their hips ready for work

ARTICLES

+ CGO 18.3 Workout Details and Scorecard – CrossFit

CrossFit WOD for Friday 3/9

CGO 18.3 – Rx

2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups

CGO 18.3 – Scaled

2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups

Post scores/times to whiteboard!

Olympic Weightlifting WOD – Week 1/8, Day 3/3

hang clean + clean + jerk
overhead squat max

Powerlifting WOD – Week 1/8, Day 3/3

bench press max

deadlift max

Gymnastics Strength WOD

more muscle-up development

Kettlebell WOD

30-20-10 reps of
swings
squats
push press

then

Banded deadlift 2×10 @ 50-55% of 1RM

– 3 sets of 30 reps, banded good mornings
– 3 sets of 8 reps, glute hamstring raises
– 3 sets of 30 reps, hip extensions

Team Hellabuff

ARTICLES

+ 18.2 Workout Analysis – CrossFit Games

CrossFit WOD for Thursday 3/8

back squat 5-10-15-20, then

5 sets for max reps and max load: clean + max hang cleans

Post the heaviest clean load and max reps to whiteboard!

HIIT WOD

Every min on the min for 10min
20 – 35 double unders
– then –
Every min on the min for 10min
15 V- ups
– then –
Every min on the min for 10min
20 ball slams

Team Be Epic at 18.2

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CrossFit WOD for Wednesday 3/7

establish a heavy 3-rep deadlift, then

CGO 14.3

as many reps as possible in 8 minutes:
10 deadlifts, 61/43kg (135/95#)
15 box jumps, 24/20″
15 deadlifts, 84/61kg (185/135#)
15 box jumps, 24/20″
20 deadlifts, 102/70kg (225/155#)
15 box jumps, 24/20″
25 deadlifts, 125/84kg (275/185#)
15 box jumps, 24/20″
30 deadlifts, 143/93kg (315/205#)
15 box jumps, 24/20″
35 deadlifts, 166/102kg (365/225#)

Compare to 03JUL2015. Post score!

Olympic Weightlifting WOD – Week 1, Day 2/3

hang snatch + snatch + push press

overhead squat max out

Powerlifting WOD – Week 1, Day 2/3

We’ll go through the basic execution of your upcoming program!

Kettlebell WOD

EMOM for 12 minutes:
a) 2 swings left, 2 snatches left
b) 2 swings right, 2 snatches right

rest

max reps of goblet squats for 3 minutes

Team Hurts So Good at the Weekly Open Event for 18.2

Teams are STILL open to join for the remaining three weeks of the Foundation CrossFit Intramural Open 2018! Sign up on the sheet outside the office windows.

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CrossFit WOD for Tuesday 3/6

AMRAP in 10 minutes:
35 double unders
15 ground-to-overhead, 35/25kg

rest 5 minutes

AMRAP in 10 minutes:
18 double unders
6 box jumps, 32/24″
3 muscle-ups

rest 5 minutes

max OHS (35/25kg) in 3 minutes

Post all three scores to whiteboard!

CompEx WOD

MFT #1404

HIIT WOD

SET 1

EMOM 1:00 x 10
10 single/double unders
8 jumping lunges
6 slam balls
4 pushups

SET 2

4 rounds, 1:00 on/:30 active recovery

  • curtsy lunge with db / mountain climbers
  • db squat flow / box shuffle
  • RDL w/db row / squat jacks

SET 3

LADDER

10-to-1
shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)

Finisher: CORE

7 minute abs, 2 rounds x :30 each

  • bicycle
  • reverse sit up
  • crunch
  • russian twist
  • flutter kicks
  • slow/no arms sit up
  • scissor kicks

Endurance WOD

Many people have been asking for Endurance workouts while we wait for the next iteration of ENDURANCE CLUB to come back. Here’s one you can do at the nearby track

9x300m run, alternate between medium-hard intensity and medium intensity (or :05 to :10 slower per effort).

Look for the hash marks along the track during a two-lap warmup jog. The 300 starts at the number and concludes at the Finish Line.