Wear your mask!
SESSION for Friday 6/26
21-15-9 reps for time:
Burpee
Deadlifts, loaded suitcase
Pike push-ups
Equipped Option:
21-15-9 reps for time:
Burpee
Deadlifts, heavy barbell or double 50/35/20lbs dumbbells
Pike push-ups
Post scores to comments!
2nd Serving: Need More Work?
150 perfect pushups. No bending, no breaking, control both ranges, full lockout.
Pullup Strength Ladder: EMOM x4 do 1-2-1
READ: The Psychological Importance of Wasting Time – Quartz via Pocket
WATCH:
Check your inbox for any news lately?
SESSION for Thursday 6/25/2020
SIFO-DYAS
AMRAP 15:00
10 medium-weighted alternating forward-backward lunges (total)
15 push presses with backpack
20 pogo jumps
Equipped Options:
AMRAP 15:00
10 weighted alternating forward-backward lunges
15 push presses
20 pogo jumps
-20/16/8kg kettlebell or 50/35/20lbs single dumbbell
Post results to comments!
2nd Serving: Need More Work?
E3MOM x 4
12 Wide Grip Deadlifts
12 Unbroken Power Snatch
Go for 61/43/29kg if possible.
Pullup Strength Ladder: EMOM x4 do 1-2-1 reps
READ: Bruce Lee’s Never Before Revealed Letters to Himself About Authenticity, Personal Development, and the Measure of Success – Brain Pickings. Many Asian-Americans don’t have too many role models that look like themselves to look up to. One of those few would be the legendary Bruce Lee. Known for his martial arts, he was very much a philosophical person and wrote a ton. If not for him maybe I wouldn’t pursue physicality the way I have. When I was younger I found The Art of Expressing the Human Body and that guided much of my own fitness research.
WATCH:
We keep showing the other side of our facility- here’s the side most of you are familiar with. We’ve repaired the impurities in the ground and will be reorganizing this side as well.
WORKOUT for Wednesday 6/24/2020
20 rounds for time -OR- 25:00 time cap (whichever comes first)
3 jumping jacks
6 out & overhead, with light object (holding squat)
9 plank object drags
Post time or score to comments!
2nd Serving: Need More Work?
2 rounds of 6-8 close-grip bench press
2 rounds of 8-10 skullcrusher
3 rounds of 10-12 tricep pressdown
4 rounds of 12-14/side one-arm underhand pressdown
Pullup Strength Ladder: every minute on the minute x4 do 1-2-1 reps
RESEARCH: And just like a new statewide order means that we’re now required to wear masks, even inside the gym!
WATCH: Max El-Hag is, in my opinion, one of the better thinkers in the Competitive Exercise space. He owns Training Think Tank, a name that should be familiar if you consistently read the blog, as he’s built a team of fantastic coaches as well as athletes over the years. Coach Dave was even under their programming for a long time.
Did you check those emails? We covered a handful of important items as we come back.
The equipment photos will continue until I have athletes in the gym.
I’m still looking for volunteers for some of these test classes! Comment below and I’ll get in contact with you.
WORKOUT for Tuesday 6/23/2020 – LUMINARA
Accumulate quality candlestick rolls within 6:00. Goal is 30, then
60 pushups + 2 shoulder taps, start & EMOM 8 jumping lunges
Post time to comments.
2nd Serving: Need More Work?
10x 100m run at 80-90%, resting 2:00 or more between efforts. Push hard, but don’t go completely all out (if you can finish all 10 rounds and feel good about your effort you did it correctly!)
Pullup Strength Ladder: EMOM x3 do 1-2-1 reps.
READ: Opinion: America Is Too Broken to Fight the Coronavirus – NY Times
RESEARCH: What are you doing to prevent yourself from getting COVID-19? What precautions are you taking- think about the new habits you have, how you dress, how you socialize, and what you do when you go outside of your residence. Do you wear a mask to protect not only yourself, but others? Are you taking this seriously? What kind of methods do you use when washing your hands or using hand sanitizer? Do you know some of the complications that arise from those “who’ve recovered from Coronavirus”? The gym will open up soon- we’re going to do everything possible to keep everyone safe! Just remember your responsibility to do the same. Respect the rules we’ll have in place and we’ll get through pandemic together, stronger and healthier than we have before.
WATCH:
Keep your ear to the ground as we get ready to reopen for operation!
King County officially entered Phase 2 the past weekend, which allows us to run in a very-limited capacity. We plan to reopen for classes beginning in July. In the meantime we are available for 1-on-1 personal training.
AND I’m looking for athletes who are interested in being filmed for our WORKOUT PREP VIDEOS! Please comment below if you’re up for it, or feel free to email me direct.
We appreciate your patience as we prepare for a new era here at Foundation. Be on the lookout for more information, including our new membership and class options very soon.
WORKOUT for Monday 6/22/2020
4:00 AMRAP, 2:00 rest between each
A) Speed skaters, EMOM 10 v-ups
B) Dips, EMOM 10 Bulgarian split squats (5 per side)
C) Sit-ups, EMOM 10 rocket launchers
Use this timer. Post lowest amount of reps per section to comments.
Pullup Strength Ladder: EMOM x3 do 1-2-1 reps. We’re at the beginning of a new 12-week cycle. If you cannot do a pullup, then you can do a row (rings, bar, table, bent-over, seated, with dumbbells/kettlebells/barbell, etc.)
READ: For Black CEOs in Silicon Valley, Humiliation is Part of Doing Business – Bloomberg
WATCH: Uncomfortable Conversations with a Black Man – Ep 2 with Matthew McConaughey
Yoga with Ivan will celebrate the solstice today. The internet stream isn’t strong enough so we’ll run a recorded session from Central Washington!
WORKOUT for Sunday 6/21/2020
12:00 AMRAP of
3-6-9-12-15-etc.
backpack thrusters, medium-heavy weight
200m run OR 30 Penguin jumps OR 10 calorie row
Equipped Option:
12:00 AMRAP of
3-6-9-12-15-etc.
thrusters, 44/30/20kg
10 calorie row OR 35 double unders OR 200m run
Post total thrusters to comments!
RESEARCH: How many Black faces have you talked to since the protests began? How many people of color have you had meaningful conversations with?
If your circle doesn’t contain too many BIPOC, or if you have a hard time talking about racial injustice maybe check out Uncomfortable Conversations with a Black Man. Featuring Emmanuel Acho, former NFL linebacker and current analyst for Fox Sports, he grew up in a family who was involved in African missionary work since he was a child and continues to this day.
WATCH: Episode 1 of Uncomfortable Conversations with a Black Man
Join us at 10am for HIIT with Lauren and Nathan on Instagram Live and YouTube!
WORKOUT for Saturday 6/20/2020
3 rounds for time
30 alternating one-legged squats
10 burpee + backpack cluster
Equipped Option:
3 rounds for time
30 alternating one-legged squats
10 alternating single-arm devil’s press, 50/35/20lbs
Time cap is 13:00. Post time to comments!
RESEARCH: Go support locally Black-owned businesses this weekend!
tREAD: How I Learned How to Sleep – The Guardian
WATCH: The 2nd of 12 Challenges from Miles with Miles!
Make sure you allow our Black friends and family the entire day to celebrate in the #CHOP. Non-Black allies can help around the perimeter, otherwise go out and support Black-owned businesses!
WORKOUT for Juneteenth, Friday 6/19/2020
10-to-1 reps for time:
odd-object deadlifts
HSPU or pike pushups
Equipped Option:
10-to-1 reps for time:
deadlifts (medium-heavy: 2x 50/35/20lbs dumbbells, 2×24/16/8kg kettlebells, 103/70/50kg)
HSPU or pike pushups
Time cap is 10:00 so utilize loading and skills that allow you to finish within that time. Post time and equipment used (if any) to comments.
2nd Serving: Need More Work?
400m overhead carry, rest 2:00, repeat for a total of 3 rounds
HSPU Strength Ladder: EMOM x7 do 1-2-1 reps
RESEARCH
What is Juneteenth and why should we celebrate it?
WATCH
We can now offer Personal Training (1-on-1), but we cannot start classes yet.
Thank you to the medical community!
WORKOUT for Thursday 6/18/2020
Tabata (:20 work/:10 rest, x8) goblet squats, rest until 5:00 on the clock then
Tabata plank runs, rest until 10:00 on the clock then
Tabata weighted Russian twists
Post lowest score of each tabata to comments!
2nd Serving: Need More Work?
2-3 rounds of
1/2 Tabata (:20 work/:10 rest, x4) Bicep Curls
1/2 Tabata Z-Press
1/2 Tabata Seated Tricep Extension
READ: Four Takeaways From the Rogue Invitation – Morning Chalk Up
Did you watch the Rogue Fitness Invitational this past weekend? It was a great event that showed some ingenuity about how would run an event during a pandemic. Rogue sent athletes full care packages of equipment, sent out a judge and camera crew and ran an amazing event. The word Cr*ssF*t was never mentioned and shows that maybe the Games may not be the gold standard in the future.
WATCH:
WORKOUT for Wednesday 6/17/2020
4:00 AMRAP, 1:00 rest in between, for 5 total rounds
5 burpee with 2 jumping lunges
10 weighted good mornings
Equipped:
4:00 AMRAP, 1:00 rest in between, for 5 total rounds
5 burpee with 2 jumping lunges
10 kettlebell swings, 20/16/8kg kettlebell or 50/35/20lbs dumbbell
Use this timer! Post lowest round score to comments.
Notes: The rounds are short, so this should be a sprint. Similar to tabata scoring, we want to see you maintain the same pace throughout the workout, so your score is the lowest score out of the 5 rounds.
2nd Serving: Need More Work?
HSPU Strength Ladder
every 2:00 x3 do 1-2-3-2-1 reps
READ:
Lots of different things being circulated online and it’s important that you read what you’re about to share or what comment section you decide to get in. Make sure that you recognize misinformation before you share anything.
Just think twice before hitting that post button, even if it’s for all the right reasons.
WATCH:
