At Home Workouts

So it’s Sunday the 14th and Foundation CrossFit is closed for The Movement Fix seminar all day. What if Sundays are a normal training day? What do you do?!

How about you try any of the following!

5k run for time. Run around Seward Park, twice for time. Run around Greenlake once, for time. Run around Volunteer park uninterrupted for 30 minutes. Go snowboarding! Go for a hike. If you’re can get to the Howe Street Stairs. Try setting a clock and going the entire time. Alternatively if you like intervals you can run up as fast as possible, then walk down, do a handful

Want something more “CrossFitty?”

How about

– 4 rounds for time: 400m run, 50 squats
– for time: 100 air squats, 100 pushups, 100 situps, 100 jumping lunges
– 150 burpees for time OR as many burpees as possible in 7 minutes OR 100 burpee broad jumps for time
– as many reps as possible in 20 minutes: 12 lunges, 9 situps, 6 pushups
– for time: 1 mile run, 50 step-ups/box jumps, 30

Basically if you get creative, you’ve got something. If you have access to a pullup bar, you have a new implement to utilize! If there’s a railing you can do a bar row (think ring row), use that!

Movements you don’t need equipment for: burpee, run/jog/walk, tuck jump, broad jump, box jump, step-up, pushup, burpee, squat, Cossack squat, pistol, plank, side plank, situp, crunch/curl-up, burpee, bird dog, lunge, jumping lunge, burpee, squat thrusts, good morning, jumping good morning, hollow rock, turtle, bear crawl, duck walk, burpee, cartwheel, cast wall walk, handstand, and more. Look at the Foundation CrossFit YouTube page for all of our movement library videos.

If you have a bag you fill up with something you can carry it. Go for distance. Or speed. Or both. Throw it in a metcon or something. Read this and see if you can figure out some good CrossFit programming!

Never tried my old HellaFit program from the Cody app? Well here it is in all it’s glory:

Class 1: https://vimeo.com/91738166
Class 2: https://vimeo.com/93752856
Class 3: https://vimeo.com/93765904
Class 4: https://vimeo.com/93921608
Class 5: https://vimeo.com/94113461

password for all is ‘hellafit’

Come up with a good workout on your own? Send it to me thru email/facebook/twitter/instagram/etc. Anyone who puts up their outside-the-gym workout on social media gets a free KILL CLIFF!

/by

Squats & Climbs


 Moonboots

NEWS & ANNOUNCMENTS
– Barbell Registration closes end of day!
– Community CrossFit Class Saturday at Noon
– Andrew & Tony compete at the Industrious Resolution Weightlifting Meet this Saturday
– We’ll be CLOSED on Sunday for The Movement Fix Seminar, which is an all-day event.
– Post-Holiday Gym Party on Saturday, January 27th at the Garage in the Echo Room. 6pm on!

CrossFit WOD for Friday 1/12

Rx

for time:
21 back squats, 84/60kg
7 rope climbs
15 back squats, 84/60kg
5 rope climbs
9 back squats, 84/60kg
3 rope climbs

Scaled

21-15-9 reps for time:
back squats, BW/.7xBW
chest-to-bar pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/7, Day 3/3

snatch high pull + hang power snatch + snatch, clean high pull + hang power clean + clean + jerk, accessories

Powerlifting WOD – Week 1/7, Day 3/4

squat 12x2x50

deadlift 8x1x75

3×15 GHR
3×10 kettlebell cheat clean + front squat
3×5 depth jump broad jump

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Gymnastics Strength WOD – 73

leg development

/by

Sandbag Mile

Odd-objects like heavy medicine balls and sandbags are the best/worst for simple workouts. Today you’ll run or walk a mile for time. All it takes is raw determination to finish.

ARTICLES

+ Resolution: A Strong Foundation (Prologue) – Velocio (FEATURING OUR VERY OWN JO!)

CrossFit WOD for Thursday 1/11

6×2 split jerks (2 minute rests)

3×15 touch-n-go push press, 3 minute rests

4 sandbag laps for time

Post both of the heaviest successful loads and time to whiteboard!

HIIT WOD

Tempo!

Double Under progression, then

3 rounds for quality
1 min dbl db lunge steps
1 min dbl db press
1 min dbl db front squat
1 min dbl db bent over rows

AMRAP in 20 minutes:
1 gym length bear crawl
1 gym length lunge
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length crab crawl

*every minute on the minute do 5 push ups

/by

FIFTIES

Olivia demonstrating some overhead strength

ARTICLES

+ Foundation CrossFit will be closed Sunday so we can host THE MOVEMENT FIX Seminar with Dr. Ryan DeBell. Ryan and I have known each other for years now and a lot of the subjects he covers in his videos have been used in our programming from warmups to post-workout mobility/activations. There are only a handful of spots left available, so if you’re interested check out our facebook event for registration.

CrossFit WOD for Wednesday 1/10

for time:
50 dumbbell snatches, 50/35lbs
50 pistols

for time:
50 toes-to-bar
50 handstand pushups

for time:
50 box jump overs, 24/20”

Post all three times to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 2

clean high pull + hang power clean + clean + jerk, front squats,

Powerlifting WOD

floor press 10×1, JM presses, Tate presses, banded tricep extensions

Kettlebell WOD

shoulder mobility, abs, skill development: snatch, descending snatch ladder

 

/by

Three Lifts

Mark during last year’s CrossFit Games Open

Apparently registration for the 2018 CrossFit Games Open opens later this week. It begins in less than 50 days. Who’s ready to build the crew?

ARTICLES

+ The Only Nutrition Article You’ll Ever Need – WODprep

CrossFit WOD for Tuesday 1/9

establish a heavy load for each of these:
– hang snatch 3-rep
– hang clean 3-rep
– front squat 3RM

Post results to whiteboard!

CompEx WOD

3 rounds for time:
7 muscle-ups
14 power snatches, 50%
21 cal

then AMRAP in 10 minutes: 10m weighted lunges

HIIT WOD

Long Interval

T-spine work
– reach, roll, lift
– pretzel twist
– banded wall back extension

3:00 on, 1:00 off for 6 cycles
two in, two out (each direction)
15 T-pushups
max cal row

2:00 on, 1:00 off for 5 cycles
– 30 lateral hops over mb
– max squat thrust slam ball

/by

New Week, New You

VERSUS throwdown

Just kidding, you’re more or less the same as you were last week! BUT that doesn’t mean you can’t build better training, nutrition, and recovery habits to truly change for the better. Shout out to those practicing better nutrition habits, to those getting more sleep, and to those who are showing up and training properly.

ARTICLES & NEWS

– Costco Price Labels Perfectly Expose the Absurdity of Seattle’s New Sugary Drink Tax – The Blaze
– The new Olympic Weightlifting and Powerlifting programs begin today. You have until the end of the week to try a class or more, but you must be registered by Friday to continue it forward for the next 7 weeks.
– We have one more Community CrossFit class, free and open to the public, next Saturday at Noon. Sign up at this link and share it with anyone you might think is interested in trying a workout!
– Look at the sidebar to the right for more important dates coming your way. Mark you calendars now.

CrossFit WOD for Monday 1/8

establish a heavy 5-rep back squat in 12 minutes, then

EMOM for 20 minutes:
10 wall ball, 20/14#
10 burpees

Scale these two exercises up or down as you need to to complete them with to achieve :45 work/:15 rest, ideally in full sets.

Post name to whiteboard!

Strength Ladder

4(1,2,1)

Olympic Weightlifting WOD – Week 1 Day 1

high pull + hang power snatch + snatch 60-75%, back squats, accessories

Powerlifting WOD – Week 1, Day 1

back squats, front squats, single-leg RDLs/glute-ham raises, box jumps

We will have two tracks for athletes: a linear program for novice and intermediate/advanced athletes, and the varied Conjugate Method program, which will be posted here on the blog.

Kettlebell WOD

movement patterns

Simple & Sinister

accessory work: shoulder love & abs!

Circuit Training
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x

 

/by
,

Introducing the CDP

Have you found yourself in class partnered up with someone for the WOD and gave them a tip (based on your own experience) as to how to do a movement better? Maybe it was just a cue that has worked for you and you wanted to share it. Did it make you wonder what it would be like to be trainer? If you’ve thought of it multiple times and may have some interest in learning more, we are excited to share that we recently created a Coach Development Program.

Our Coach Development Program is a 6+ month process in becoming a CrossFit coach. Whether you have experience in the field or may be brand new, this program is designed to help you become a trainer by observing, participating, and shadowing in our classes and having a mentor(s) to check-in with your progress. Our program will also allow you to learn the Foundation CrossFit history, mission, and values that are beneficial to potentially becoming a part of the team.

If this sounds interesting to you, we’d love to hear from you. Please send us an email [info@foundationcrossfit.com and cc: sheena@foundationcrossfit.com] with the subject line “CDP Letter” with a letter of intent explaining your interest and experience (if applicable).

/by

J-A-C-K-I-E-!

Andrea during the Seattle Affiliate League 2014

NEWS & ARTICLES

+ Your Life Is Not an Endless PR. Stop Treating Your Training That Way – Athlete Daily
+ Olympic Weightlifting and Powerlifting programs begin this coming Monday. Registration for the either cycle ends IN ONE WEEK so you have a chance to try out the class and see the new formats. If you’d like to continue past the first week you must be registered. Overviews coming soon.
+ The Foundation CrossFit Post-Holiday Party is on Saturday 1/27 at The Garage (on Broadway). 6pm until last call probably…

CrossFit WOD for Friday 1/5

“JACKIE”

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

then

20 minutes to establish a back squat 1RM

Performance = unbroken thrusters and c2b pullups. Post results to whiteboard!

Gymnastics Strength WOD

single leg strength development!

Kettlebell WOD

Movement patterns, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.

/by

CJ Today!

Foundation CrossFit NEWS

+ The next Olympic Weightlifting and Powerlifting cycles begin next week! If you want to participate, you must be registered for the programs beforehand. Hit the link and fill it out!
+ This Saturday is an EVERYONE-IS-WELCOME Community CrossFit class. Bring your friends/co-workers/loved ones/frenemies/neighbors and try a workout with us.
+ Our next Foundations On-Ramp Course begins Tuesday, January 16th. More details at the link!

CrossFit WOD for Thursday 1/4

establish a 1RM clean & jerk in 20 minutes, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Or another simple variation of the workout. Post results to whiteboard!

HIIT WOD – 12pm

Tempo / Time Trial

20 Air Squats/Push Ups
15 Air Squats/Push Ups 31×1
10 Air Squats/Push Ups 4222
5 Air Squats/Push Ups 5333

– then –
20 Hanging Knee Raises/Ring Row
15 Hanging Knee Raises/Ring Row 2121
10 Hanging Knee Raises/Ring Row 3232
5 Hanging Knee Raises/Ring Row 4343

for time:
150 double dumbbell walking lunge steps
*EMOM 5 burpees

HIIT WOD – 5:30pm

Tempo / Time Trial

Death by 10m…. starting at 5!

rest

150 plate facing burpees for time

rest

WE WILL ROCK YOU wall sit + a surprise!

/by

The Big 3

ARTICLES

+ Enhancing Low Back Health Through Stabilization Exercise (PDF) – University of Waterloo

CrossFit WOD for Wednesday 1/3

establish within 15 minutes each:
– snatch 1RM
– OHS 1RM
– 500m row

Let’s establish some numbers for 2018 so we can direct our training purposefully! First we’ll start with these two lifts and follow it up with some row sprints. How’s your technique? Do you know how to sprint start?

Post results to whiteboard!

Kettlebell WOD

warm up + accessories

complete 300 double kettlebell swings with perfect form. every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats

/by