In case you missed it, we will be hosting a hydrostatic body fat testing truck here at FCF next Monday, January 29th! You can read more about it HERE.
You’re signed up, hooray! Now what?
Note the re-test date: Monday April 2nd.
Pack your swim suit, towel, and clothes (for changing after) to bring with you.
Show up at least 5-10 minutes before your appointment time to allow for changing into your swim suit. Our bathrooms and changing rooms will be available.
The water is kept warm and filtered, however, it is recommended you go into the tank clean. If you workout prior to getting your test done, please take a shower before taking your test. Our shower is available for you to use however on a first come first serve basis – it is not guaranteed you’ll be able to use it before your test.
Do not eat a big meal 2 hours prior to testing.
What will happen during your appointment? Your name, age, weight, and height will be taken before you get into the water tank. Please watch the two videos below.
Not signed up yet? Review sign up instructions below!
Please note: You are only available to sign up through: desktop and mobile website (NOT the app)
Log into your Zen Planner account.
Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
Then click “Reserve Appointment” and you will be charged $84.
This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!
If you would like to sign up but you are not in town on Monday 1/29 OR you aren’t in town on our retest date (Monday April 2nd) please e-mail sheena@foundationcrossfit.com.
P.S.
DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).
P.P.S
If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!
every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.
Post score out of 30 to whiteboard.
Strength Ladder: 2(1,2,3,2,1)
Olympic Weightlifting WOD – Week 3/7, Day 1/3
deadlift + high pull + snatch, back squats, snatch push presses
Powerlifting WOD – Week 3/7, Day 1/4
reverse band box squat 1RM
Kettlebell WOD
2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold
GRIP CRUSHER
4 rounds:
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats
http://www.foundationcrossfit.com/wp-content/uploads/2018/01/TMFseattle2018-127.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-01-21 21:22:142018-01-21 21:22:14Every Minute on the Minute
You choose. Originally we were doing the deadlift/step-up workout on Saturday, but we’ve changed it to the “Memorial For Daniel” team workout, in honor of Officer Daniel McCartney who was also a coach at CrossFit Yelm. You can read more about what happened in the link below.
http://www.foundationcrossfit.com/wp-content/uploads/2018/01/TMFseattle2018-1-3.jpg640960Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-01-17 20:40:452018-01-18 17:59:30A.) Deadlifts or B.) Deadlifts?
We’re so excited to have the option of body fat testing available for our athletes before nutrition challenge starts on February 5th. This is something that we haven’t done in the past. This is not required to participate in the challenge, however, we highly recommend getting it done. Here are several reasons why:
Hydrostatic body fat testing is the ‘gold standard’ of body fat testing. This means it is the most accurate test out there!
You will have data to compare to at any time in your life.
It will drive your motivation to do well during and after the challenge, whether you are trying to gain weight or lose weight.
After the test, you’ll receive a printed analysis of your results with what you may need to do to meet your goal. We can use it as a tool to help you reach your goals in addition to nutrition.
This is a great opportunity to re-evaluate your fitness goals and see how your nutrition plays a (huge) part in it.
We will have a truck parked out front on Monday, January 29th from 5:30am to 6:30pm! Here is how the process works:
The test is quick and it’s going to be conveniently outside of our gym! One stop shop! The before body composition test AND after body composition test will be $84 total.
Having this data point will tell you the truth about where you are. You can retest after 8 weeks of discipline and will-power. With this data points, you’ll know if you are objectively improving or not. The truck will be back for the “AFTER” test on Monday, April 2nd. We will have a separate sign up sheet for this when the date gets closer.
Sample Body Composition Analysis
“About Your Analysis” The human body is composed of metabolically active “lean” tissues like bone, muscle, internal organs, water, and adipose tissue (i.e. fat tissue). From both health and cosmetic standpoints, the relative amount of adipose tissue in your body is of concern. A variety of techniques have been developed to evaluate the total body fat percentage. Hydrostatic Body Fat Testing is referred to as the gold standard or method by which all other methods measure their own accuracy.”
Here’s the information that will be provided: Client Data, Body Fat, Lean Body mass, Client History, Current Status and Goals, Percent Body Fat %, Target Weight, Weight Control Recommendations, Resting Metabolic Rate, Exercise
THIS IS LEGIT, HOW DO I SIGN UP? Please note: You are only available to sign up through: desktop and mobile website (NOT the app)
Log into your Zen Planner account.
Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
Then click “Reserve Appointment” and you will be charged $84.
This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!
P.S.
DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).
P.P.S
If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Sheena Camagonghttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngSheena Camagong2018-01-17 13:10:402018-01-24 23:06:24Hydrostatic Body Fat Testing at FCF
And now it’s just around the corner, our first nutrition challenge of 2018!
DETAILS
The challenge will be 8 weeks long, starting on February 5th, no cost to participate. Registration begins Friday 1/26. We’ll have a separate blogpost with directions!
We will have a specific website for all things nutrition challenge. We narrowed down your choices in nutrition protocol to: Paleo, Whole30, Low-Carb, or Keto. Please email Sheena and Sarah if you have a different protocol in mind.
A week prior to the start, we will have an educational week sharing guidelines to each protocol. There will be a nutrition Q&A led by Andrew and Sheena on Saturday at noon February 3rd.
We will be hosting the Body Fat Test truck right outside, on Monday January 29th. This is not required to participate in the challenge, though there are benefits to getting it done (and we highly recommend it). The cost will be $84 for both BEFORE and AFTER. MORE information on Hydrostatic Body Fat Testing HERE.
We have check-ins, activities, and events planned to help you succeed in reaching your goals and keep you motivated to continue on throughout!
Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!