CONDITIONING for Saturday 11/21/2020
HIIT with Team Mots premieres at 10am!
READ: Seahawks Defense Comes Up Huge in 28-21 Win Over Cardinals – FieldGulls
CONDITIONING for Champagne Friday 11/20/2020
EXPELLIARMUS
10 rounds for time:
8 goblet squats
8 handstand/hand-release pushups
Do whichever version of the push you have. If you have any handstand pushups, try to do the first handful of reps (no more than three attempts) each round before turning them into hand-release. If you don’t have any HSPU then do T-pushups. Eight reps per movement shouldn’t be too hard, but localized fatigue in the shoulders and legs will occur so rest to recharge before going again.
25:00 time cap. Post times to comments.
It’s Friday- hit the work day hard, hit your workout harder, then hit that relaxation for the weekend the hardest.
READ: Urge Congress to Include Help For Gyms in the COVID-19 Relief Plan – Community Gyms Coalition
It’s so important that we support all our favorite small and local businesses so we can all get through the winter together. Spend early if you can so they can pay their employees and their bills. We can’t thank you enough for your support through the years and plan to be here as long as we can- as we all know working on our fitness and health isn’t something that’s as easy or doable without a community.
The link above takes you do a fill form to email your officials to help the national fitness communities that are so important to so many of us.
In our Zoom classes you’ll see WTD (weighted) and unWTD (unweighted aka bodyweight) listed. This informs you and the other athletes if you need something handy nearby- a kettlebell, a dumbbell, a medicine ball, a weighted backpack, bottle of tequila, etc. You can expect movements like this:
While preferred you can always use a weight to make bodyweight classes more difficult, and if you find yourself in a situation where you do not have any loading but can only attend a WTD class then just show up! You can do more challenging bodyweight movements by changing leverage or by increasing volume. This means a normal pushup could potentially become something more complex like this:
CONDITIONING for Thursday 11/19/2020
LEVICORPUS
21-15-9 reps for time:
burpee box jumps
power cleans
weighted step-ups
Find a height that allows you to pop up immediately after getting upright from the burpee. Power cleans ideally would be heavy (we imagined a 61/43/29kg barbell), and the weighted step-ups would occur with your standard CFOpen weights of 50/25/10lbs to the same thing you were jumping onto. 20:00 time cap. Post times to comments!
READ: Bear Crawling the NYC Marathon to Raise Awareness For Mental Health – Katie Couric
We plan to bring back our Shoot the Shit Q&A’s on Instagram, which we ran during the initial shutdown. Have any questions or things you’d like us to discuss? Comment and we’ll see you at 3pm this Friday on our @foundationgym instagram.
CONDITIONING for Tuesday 11/17/2020
LATTE
go as far as possible in 7:00
4-8-12-16-20-etc reps of
alternating devil’s presses
lateral burpee over dumbbell
This means you do 4 devil’s presses, 4 lateral burpee, 8 devil’s press, 8 lateral burpee, 12/12, etc.
Post score to comments!
With COVID-19 cases spiking across the nation and in Washington, our state government has decided to reinstate statewide restrictions. EFFECTIVE TUESDAY, we will not run in-gym classes. Instead, fitness can be achieved at home and outdoors, both on your own and with our recommendations. Check your inbox for this week’s workouts and more details on this news.
As of today, Tuesday Nov 17 we will stop classes until State guidance says otherwise. We look forward to reopening in December and seeing your healthy and happy faces again!
We all need to stay vigilant – please mask up, stay physically distant from others, and stay home unless absolutely necessary.
The health and safety of our community and staff is always our top priority. We’ll notify you as we have more details about our reopening timeframe.
CONDITIONING for Tuesday 11/17/2020
BROADCAST
for time:
6:00 cardio (jump rope/run/row/etc)
50 power cleans
40 box jumps
30 shoulder-to-overhead
20 pogo burpees
Choose whatever form of cardio is available to you: the workout was created with jump roping (double unders or single unders) in mind. You’ll also need something you can clean 50x then go overhead with 30x, something to jump on top of, and room to burpee. Figure out how to chop up the sets, but continue moving as much as you can.
Post time to comments.
READ: How WA’s New COVID-19 Restrictions Are Different From March Stay-At-Home Order – KING5
WATCH:
READ: Inslee Announces Statewide Restrictions for Four Weeks
Members: please check your inboxes for our weekly newsletter!
CONDITIONING for Monday 11/16/2020
MALFOY
AMRAP in 12:00
:30 handstand (or plank)
:30 (jumping) lunges
Today’s workout is a static position coupled with a dynamic movement. The pairing should challenge your lower half, especially if you opt for the plank instead of a handstand. Otherwise to reach the intended stimulus you should be truly going for maximum repetition every time you get to the lunges.
Post results to comments.
WATCH:
MOBILITY for Sunday 11/15/2020
Join us at 10am on Zoom for Yoga, live with IVAN.MVMT. RSVP via PushPress for Meeting ID and Password
HIIT for Saturday 11/14/2020
What a week! What are we eating/drinking tonight?
Champagne Friday 11/13/2020
BREVE
AMRAP in 12:00
12 hang clusters
12 single-leg squats
12 T-pushups
How heavy can you go for the hang clusters? Ideally done with a barbell at a medium weight, you can still modify this to a kettle/dumbbell and maybe do 12 reps PER side if the loading isn’t as heavy, or the rep load isn’t as challenging.
READ: The Many Identities of the Future Madam Vice President – BBC
WATCH: As a Filipino-American this representation makes me very happy. Take a look at some of the tradition around the holidays I grew up with in Disney fashion
In 2013 we held a surprise farewell workout with our friends at CrossFit Advantage to celebrate and sendoff Lori who was leaving for deployment. We held it at our 2nd location (CrossFit SLU, RIP) and it was a fun night of fitness and friends.
CONDITIONING for Throwback Thursday 11/12/2020 (At-Home)
ELLE DRIVER
3 rounds for time:
30 toe taps
20 hang clean & jerks
10 pogo burpees
Toe taps should be done on the object you’re lifting: the bumpers on the barbell, the upright kettlebell, or a dumbbell in the tallest orientation. Pogo burpees should also be done over the object. Post time to comments!
CONDITIONING for Throwback Thursday 11/12/2020 (In-Gym)
for time:
1000m row
50 alternating DB (squat) snatches
750m row
40 alternating DB (squat) snatches
500m row
30 alternating DB (squat) snatches
Share time to comments!
READ: Meet the Marathon Cheats – The Guardian
WATCH:
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