Front Skwaaatz


Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!

ARTICLES

+ Bad Heart? Time to Hit the Gym – CNN

CrossFit WOD for Tuesday 7/17

pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then

21-15-9 reps for time:
hang clean, 52/38kg
push press

Performance: 70/50kg
Fitness: 40/25kg

Post times to whiteboard!

HIIT WOD

50/50 Intervals

Endurance WOD

9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.

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Five-Rounder

Beyond Movement – Seattle 2018

We had the pleasure of hosting Carl Paoli yesterday for a seminar about coaching. We were reminded of why we do what we do here at Foundation CrossFit every day. Especially how our passions in the gym connect to our lives outside of the gym.

On tap this week: 3/5 round HELEN (run/kettlebell swing/pullup), pause front squats, hang clean/push press, farmer’s walk chipper, power clean/front squat/push press, KELLY (run/box jump/wall ball), station work (jump rope running/burpees/row/sandbag drags/bear crawl), CINDY/MARY, and a possible deadlift max.

ARTICLES

+ The Power of Positive People – NY Times

CrossFit WOD for Monday 7/16

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Performance does five rounds for time.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 1/3

snatch + overhead squat
then establish a heavy snatch

clean + 2 jerks
then establish a heavy clean & jerks

3 rounds
15 pullups
15 front raise w/ bumper
15 jumping good morning

midline, 200 reps

Powerlifting WOD – Week 4/4, Day 1/3

seated box jump 4 rounds of 3 box jumps at 75%

back squat 6 sets of 5 at 75%. last set for max reps.

5x 8 front lunges
5x :30 GHDSU hold
5x 8 weighted Cossack squats

bicep openers 5×5

midline, 200 reps

Kettlebell WOD

##Warmup
– Joint prep
– Goblet or DKB racked

5 min Heavy Single OH hold (2:30 a side)

**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *

**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

##Strength
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands

##Accessory work
– Ab’s

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Paced.

Noah

How many snatches or clean & jerks can you do in a row before your heart rate is too jacked up to breathe?

ARTICLES

+ Thank God for CrossFit: Woman Catches Shark After a 2-Hour Fight – Yahoo Lifestyle


(Next Friday)

CrossFit WOD for Friday the 13th, July 2018

PACED ISABEL

every minute on the minute complete 3 snatches, for 10 minutes

then

PACED GRACE

every minute on the minute complete 3 clean & jerks, for 10 minutes

Olympic Weightlifting WOD – Week 3/4, Day 3/3

front squat 100/3 (5). Base off of 1RM CJ.
clean + front squat + jerk 80/1 (3)
12 minutes to establish a heavy deadlift

midline, 200 reps – stick with abs and hip flexors

Powerlifting WOD – Week 3/4, Day 3/3

seated box jump 5 sets of 1 at 95%

press 95/as many reps as possible
deadlift 80/as many reps as possible
sumo Romanian deadlift 3×10
midline, 200 reps

CrossFit WOD for Saturday 7/14

every :30 for 5:00
10 one-arm kettlebell swings

Alternate sides every interval. Then

every :30 for 5:00
1 turkish get-up

Alternate sides every interval.

WE ARE CLOSED SUNDAY FOR THE CARL PAOLI SEMINAR, but you can do this on your own

CrossFit-On-Your-Own WOD for Sunday 7/15

4 rounds for time:
400m run
50 air squats

Get outside: find a track or measure out a 400m.

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Single Dumbbell Hang Clean & Jerks

Throwback Thursday: Elliot in Late June 2013

ARTICLES

+ That Spitting Thing at the World Cup? It – NY Times
+ Harrison Maurus Smokes 195kg Clean & Jerk – BarBend

Watch local weightlifter Harrison Maurus at the IWF Junior World Championships:

Spoiler: he takes Gold in the Clean & Jerk, Bronze overall.

CrossFit WOD for Thursday 7/12

6 rounds for time:
50 double unders
30 dumbbell hang clean & jerks, 35/20lbs
10 single leg toes-to-bar

Post time to whiteboard!

Endurance WOD – On Your Own

7 rounds:
3:00 run for max distance, 1:00 walk

Start at a pace where you can only get faster, but the intensity and effort never change for entirety of the run. Walk as an active recovery to bring your heart rate back down. Focus on the PULL of your foot underneath your butt as you go.

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Xena Said It Best

The coaches can’t wait until you point this out every class!


Twinning: Jeffrey and Jon

ARTICLES

+ How I Trained My Motor Cortex to Help Me Squat More – BarBend

CrossFit WOD for Wednesday 7/11

7 sets of 50’ lunges, ascending in weight

AMRAP in 20:00
200m run
20 burpees

Post total burpees to whiteboard!

Olympic Weightlifting WOD – Week 3, Day 2

SNATCH + OHS + SNATCH 80/1 (3)
ROMANIAN DEADLIFT 70/8 (3)
take 12:00 to establish a max OVERHEAD SQUAT

snatch-grip sotts press 4×3-5
weighted back ext 4×8
midline, 200 reps total – abs, back, obliques, glutes, hip flexors – athlete choice, but ask coach if unsure

Powerlifting WOD – Week 3, Day 2

2 rounds of 4 sets of 6 medicine ball throws

BENCH 80/AMRAP. Use spotters!

dumbbell bench press 3×20
Tate press 3×20
JM press 3×20

midline, 200 reps total

Kettlebell WOD

##Warmup
– Joint prep
– 250 m row
– 10 DKB Cleans
– 200 m row
– 10 DKB jerks
– 150 m row
– 10 DKB Clean and Jerks

##Workout
**5min Long Cycle test**
– DKB Clean and Jerk
**Accumulate as many reps as possible in five minutes. Kettlebells can not touch the ground**

##Technique/Strength
– 3×10 DKB renegade rows
– 3×10 DKB Sotts press
– 3×10 Heavy KB swings

##Workout
**For time: Perform with one KB**
– 5 Turkish get-ups (1R/1L =1 rep)
– 50 KB swings
– 5 overhead squats L
– 50 KB swings
– 5 overhead squats R
– 50 KB swings
– 5 Turkish get-ups (1R/1L = 1 rep)

##Accessory work
– Abs

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Rib Flare Much?

In loaded positions, it’s easy to lose positioning when fatigued or not respecting the proper postures. This could lead to muscular issues or more down the line.

ANNOUNCEMENTS

The gym will be closed this Sunday.

We still have room for this weekend’s BEYOND MOVEMENT: The Coaching of Coaches course with Carl Paoli. Register for the event here.

ARTICLES

+ Fix Your Rib Flaring Posture – Breaking Muscle

CrossFit WOD for Tuesday 7/10

back squat 10×3 (at 70-80%).

The 10th set is for max reps. Then

AMRAP in 10:00
farmers walk, 2×24/16kg
10 burpees

Post results to whiteboard!

HIIT WOD

AMRAP in 10:00
50 flutter kicks
10 tuck jumps
15 sumo deadlift
20 jumping good mornings

:90/:30 for 10:00
3 crab walk, 30’
9 mb squat thrust + wall chest pass
3 primal crawl, 30′
9 slam ball

:40 on/:20 off/for 12:00
– front lunge POSE drill – R
– shoulder taps in banded plank
– front lunge POSE drill – L
– semicircle mountain climber

Endurance WOD – 6:30pm

Option 1

5x 400m

Today you are trying to learn how your run feels by breaking a mile up. How do the rests that affect your effort and recovery? Push for 75% effort, which we will call a “medium” intensity from here on out.

Option 2

4 rounds for time:
400m run
50 air squats

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Second Week of July

Remember those dumbbell hang clean & jerks from 18.1?

Here’s to another awesome week of fitness! On tap: run/c2b pullups/clean & jerks, back squat triples, farmer’s carries/burpees, lunges, running/burpees, double unders/dumbbell hang clean & jerks/single-leg toes-to-bar, PACED ISABEL, PACED GRACE, Simple & Sinister, and power cleans/front squats/push jerks.

ARTICLES

+ “Pray For Your Boy”: Kam Chancellor and the Somber New Reality of NFL Retirements – The Ringer

(Watch “ALL IN” Part 1 here)

CrossFit WOD for Monday 7/9

3 rounds for time:
400m run
12 chest-to-bar pullups
9 clean & jerks, 70/50kg

17:00 time cap.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/4, Day 1/3

snatch + overhead squat + snatch 80/1 (3)
clean + front squat + jerk 80/1 (3)

3 rounds:
15 pullups
15 front raises
15 jumping good mornings

midline, 150 reps

Powerlifting WOD – Week 3/4, Day 1/3

box jump 4x2x95%

back squat 80/max reps

3×8 kettlebell rack lunges
3×8 reverse hypers
3x:30 weighted planks

bicep openers 5×5

Kettlebell WOD

Joint prep, Movement patterns

– 3×10 DKB rack lunges
– 3×10 DKB push press
– 3×10 DKB floor bench press

**KettleBell LP (Double Bell): Week 3**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
5 x Double KettleBell Cleans
9 x Double KettleBell Front Squats
6 x Double KettleBell Thrusters

*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *

**3 rounds **
– KB Swings 1 minute
– Burpee 1 minute
– Sit-ups 1 minute
45 seconds of rest

TGU

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New PR Board

Have you seen our new PR board? We’re utilizing the window next to our stall bars to write up ANY personal record you accomplish within the month: a new GRACE time, getting up without an alarm clock, coming to Foundation CrossFit three days in a row, not eating like crap until the weekend, joining Endurance class for the first time, etc!

Grab a marker and write it up… and CONGRATS to all of the June PRs!

ARTICLES

+ IWF Approves New Bodyweight Catagories – USA Weightlifting

CrossFit WOD for Friday 7/6

100 ring rows in as few sets as possible for time, then
every :30 for 5 minutes: one-arm kettlebell swings, then
complete 5/5 Turkish Get-Ups in 5:00

Post time to whiteboard!

Olympic Weightlifting WOD – Week 2/4, Day 3/3

front squat 60/5 (5)
power clean + hang clean + jerk 65/1 (3)
push press 50/3 (3)

GHR 5×5
SLSLDL 5×5/side
midline, 200 reps

Powerlifting WOD – Week 2/4, Day 3/3

seated box jump 5x2x85%

PRESS 90/3+
DEADLIFT 72.5% / 3 (8)

sumo RDL 4×12
midline, 200 reps

CrossFit WOD for Saturday 7/7

as many reps as possible in 20 minutes:
20 kettlebell cleans
20 kettlebell lunges
20 box jumps

CrossFit WOD for Sunday 7/8

HEAVY DOUBLE

back squat 10-8-6-4-2
press 10-8-6-4-2
deadlift 10-8-6-4-2

each set should be ascending in weight. establish a max for each rep range.

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Endurance Club is Back!

Check out the crew who joined us for the return of our summer Endurance classes!

Seattle University is one of the many venues throughout the city for the 2018 Special Olympics USA Games.
You can see the schedule and events here.

If you didn’t see on Tuesday’s post, we’ll be giving out two endurance building workouts each week: on Tuesdays we’ll meet at the gym for an actual class. We’ll jog over the SU track, do some joint/movement prep then hit some short-interval track work for technique, speed, and ultimately power. On Thursdays we’ll simply post a workout for you to do anywhere you can bring a watch: road, park, etc. These workouts will be long-interval, tempo, or time trial work for cardiovascular endurance and stamina training. You can coordinate with other friends to run with you if you’d like, but we’re not going to burn a class to watch you run for anything between 20 and 60 minutes.

ARTICLES

+ Can I Cook Frozen Steaks Without Thawing? You Can (And You Should)! – Crowd Cow

CrossFit WOD for Thursday 7/5

100 dips (in as few sets as possible) for time, then

AMRAP in 12:00
30 double unders
10 burpees
3 bar muscle-up

Post times and scores to whiteboard.

HIIT WOD

5 round Tabata

Swivel hips
Lunge steps
Monkey crawls
Monkey side crawls
Hop overs

– then –

6 cycles
On a 3 min clock
10 Sand bag squats
10 Ball slams

10 Sand bag squats
10 Ball slams

Endurance WOD

5k time trial. Find a route (or make one yourself), grab a watch, warmup, and get to running! Since it is a time trial you are doing this FOR TIME like you would a CrossFit workout.

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Independence Day 2018

Happy Forth of July everybody! We have a limited schedule today.

9am CrossFit – Hero WOD MARCO, Olympic Weightlifting, Powerlifting
10am CrossFit – Hero WOD BOWEN
11am CrossFit – Hero WOD JOSIE

Enjoy your mid-week holiday!

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