Saturday 6/6 – Special Workout

A glimpse into our community.

HIIT at 10am today with Mots of Muscle

Rentals still going strong (and we’ve got rental reservations available on the weekends) so come on by wearing a face mask and trade some equipment some 6’+ away from us.

SESSION for Saturday 6/6/2020

BUY-IN: Read “If You Are White and Anti-Racist, This Non-Optical Allyship Guide Is Required Reading”   by Mireille C Harper

WORKOUT: Increasing EMOM Ladder (aka “Death By”)

every minute on the minute do 1 burpee, then nasal breathing until the next minute. On that next minute add an additional burpee to total you owe. Example: for the 1st minute you do 1 burpee, 2nd minute you’d do 2 burpees, 3rd minute you’d do 3 burpees, etc.

Continue until you cannot complete the required work in time.

CASH-OUT with a donation to organizations and causes committed to fighting for racial justice. We like this one, for starters, but of course you can support the causes you feel you need to. If you can’t donate money, donate time to organizations who need it. Show up and help supply protesters with food and water. Write your representatives. Check in on your black friends, family, and co-workers. Have those difficult conversations with friends and family who disagree that Black Lives Matter. Register to Vote if you haven’t. Get other people registered to vote. Research what you can and take action now.

Post scores to comments. Email us your donation receipt and FCF will match it.

Let’s f*cking go!

Notes:
– Equipped? You can do this with any kettlebell/dumbbell/barbell movement as you please. Snatches, power cleans, etc.
– The idea was sparked by @BlackPowerCleans on instagram. Many FCF athletes tagged us in it. With accessibility to equipment being so limited we wanted a version where no one had excuses.
– Do this as a silent workout. It’s been an emotional week for many- this may be an emotional workout. Consider this another moment of silence (especially in our peaceful protest) to the many Black Lives lost.
– It will also allow for a reflection in silence of what all is happening around us: racial change/COVID-19/and the ever-changing world around us.

READ: Black Squares Don’t Save Black Lives – HyperAllergic
WATCH: Went live yesterday with a bodyweight workout you can keep in your back pocket. Mad because our first attempt at the stream mysteriously violated the YouTube terms of service somehow.

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Friday 6/5

Say it again for the people in the back

Today we have a LIVE follow-along workout at 4:30pm PST on our YouTube. Click here for that video link. 

SESSION for Friday 6/5/2020

Buy-in: Read Ta-Nehisi Coates’ The Case For Reparations for The Atlantic. Subscribe to Pod Save the People wherever you listen to your podcasts. Donate to good causes.

Workout:

AMRAP in 20:00
3-6-9-12-15-etc of
odd-object thrusters
weighted situps
pogo burpees

Post score to comments.

Cash-out: Check out this website by a 17-year old which is a great resource for you to get through this weekend.

(Idea taken from @BlackPowerCleans. We will write out a special workout for tomorrow to perform in solidarity.)

2nd Serving- Need More Work? (Stamina-Bias)

5:00 AMRAP of power snatches, immediately into
4:00 AMRAP of power cleans, immediately into
3:00 AMRAP of shoulder-to-overhead, immediately into
2:00 AMRAP of deadlifts

Ideal loading is 61/43/29kg.

HSPU Strength Ladder:

every 2:00 x3 do 1-2-3-2-1 reps

READ: James Mattis Denounces the President, Describes Him As a Threat to the Constitution – The Atlantic
WATCH:

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Thursday 6/4

An oldie, but goodie (and necessary for active people who want to eat clean)!

For this week we’re moving our weekly Shoot the Sh!t Q&A with Andrew to YouTube. CLICK HERE at 6:30pm!

If you have any questions you want answered, please put them in the comments.

WORKOUT for Thursday 6/4/2020

10 rounds for time:
6 one-arm alternating Devil’s press
25 jumping jacks

15:00 time cap. Post time to comments!

Notes: We want you do get comfortable with the coordination involved in this particular movement. Jumping jacks for conditioning- and I believe that many of you have never actually tried doing jumping jacks in a WOD. Let’s check that box today. If you want to beat the time cap, you’ll have to PUSH IT.

Equipped? Go for a 50/35/20lbs dumbbell or a 20/16/8kg kettlebell.

HSPU Strength Ladder: every 2:00 x3 do 1-2-3-2-1

READ: Our Commitment to an Inclusive Region – Seattle Chamber of Commerce
WATCH: We are turning our 8am Wednesday stretch class into multiple videos accessible to members throughout the week so you have a mobility protocol to do if you want to focus on improving your flexibility. Here’s the first one of June on us!

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Wednesday 6/3

If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.

STAY SAFE CAPITOL HILL.

Did you know: We added a 6:30pm HIIT class for tonight!

WORKOUT for Wednesday 6/3/2020

3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest

Post total completed reps to comments! Use this timer.

Notes
As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.

Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.

2nd Serving- Need More Work?

every minute on the minute for 30:00 do one snatch

If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

READ: The Anger Behind the Protests, Explained in Four Charts – Vox
WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!

 

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Tuesday 6/2

Use your rights and the 1st Amendment and let your voice be heard.

WORKOUT for Tuesday 6/2/2020

4 rounds of 5:00 on, 2:00 off alternating between the following two sets

a.
40 penguin jumps (single slap)
20 step burpees
10 bent-over row

b. 2-4-6-8-10-etc
one-arm Devil’s Press
weighted step-up/side

Rounds 1&3 do A, Round 2&4 do B.

Use this timer! Post weights and heights used to comments! Want a workout prep video? RSVP here.

Today’s workout is about switching gears and continuing to push the intensity if possible. Weight and height don’t matter, but movement quality and quantity do.

KINDA/FULLY EQUIPPED? Don’t use a jump rope today- I’d like for you to intentionally stick with Penguin Jumps. Step up at least 20″ if possible. Bent-over row done with a light-medium band or weight. Devil’s Press is more about carrying something through range- the loading doesn’t matter. You can try a water bottle.

QUIET NEIGHBOR OPTION: The step burpee means you’ll step back into a plank, do the most-strict pushup you can muster, step forward to a standing position, then finish with a calf raise with your arms overhead.

2nd Serving- Need More Work? (Endurance-Bias)

a. 600-400-200-400-600m @ 80% effort, resting 4:00 between, then
b. 4x100m @ 90% effort, resting 3:00 between
c. Cool down with an 800m jog

HSPU Strength Ladder: complete the follow sets of reps 1-2-3-4-5-4-3-2-1 just one time through

READ: How Fitness Will Change Forever – The Atlantic
WATCH:

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Monday 6/1

And off we go into a proper test/retest cycle! Today’s work is the benchmark off which we’ll measure our progress through the summer, so notes will be a lot deeper on the blog. Just remember that you’ll benefit greatly from getting face time with coaches on Zoom!

That said here’s a view of “Lane 3” aka the “Foundation Barbell” platform:

We have the gym set up in lanes in preparation of our eventual reopening! All the equipment is already in each lane/zone/pod.

WORKOUT for Monday 6/1

On a running clock do

tabata front squats (:20 work/:10 rest, x 4:00), rest until 5:00 on the clock then

#12point1
max burpees in 7:00

Post total front squats and burpees completed to comments! Compare previous efforts here. Stay fit, stay home, stay healthy. F*ck racism.

Unlike the “traditional” CrossFit-style tabata protocol, today we are counting total front squats completed. When front squatting use an object that makes you grunt when tired- this could be a loaded backpack, a luggage, hell- even a piece of furniture works in a pinch. If you absolutely cannot find anything to use then you should attack this with bottom-to-bottom tabata squats.

Burpee: For a proper retest of your past efforts jumping and touching an object 6″ out of standing reach would be the proper end of each rep. If you don’t have access to keep your jump consistent then just ensure that you are airborne vertically at the end.

Kinda/Fully Equipped? Make those front squats about 43/29/20kg and max out that :20 every time.

Quiet Neighbor Option: Try step burpees! Step back into the plank position then do the most strict pushup you’ve got before stepping up into a standing position and getting up onto the balls of your feet with arms overhead. That’s one rep. It’s not a quick movement, but we get to challenge your strength a lot more.

2nd Serving: Need More Work?

3-5 rounds
21s front delt raise
21s bicep curls
2:00 rest

HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps of your best handstand pushup progression

READ: Is This the Worst Year in Modern American History? – The Atlantic
WATCH: Miles with Miles Challenge. Coming to you next week!

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Sunday 5/31

Check out Dave cooking on Instagram Live at 1pm today. It’s all about different methods of preparing eggs!

WORKOUT for Sunday 5/31/2020

for fun:
Find a 1/4 mile incline and run up at 80+% effort. Jog back to reset. Repeat for 3 total sets.

This was actually inspired by a workout started at Melrose & Denny and running all the way up to Broadway, jog down

READ: How to Run a Marathon When You’ve Never Run a Mile – The Run Experience
WATCH:

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Saturday 5/30

Team Mots of Muscle will be running HIIT at 10am on Instagram Live and our YouTube (which should be available for later viewing!)

WORKOUT from 5/30/2020

for time
400m run
40 alternating jumping lunges
40 tuck jumps
40 v-up
40 pistols
400m run

Share time to comments!

READ:  Tough Times Need Clear Perspectives – EliteFTS
WATCH:

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Friday 5/29

Weekend special schedule:
– Saturday 10am – HIIT class with Mots of Muscle (Lauren & Nathan) on Instagram Live
– Sunday 10am – Yoga with Ivan on Zoom
– Sunday 1pm – Cooking with Dave on Instagram Live

Speaking of which, Dave’s Cooking Show is going to show all different ways to prepare EGGS for breakfast and brunch and quantity cooking.

– “Perfect” hard boiled eggs
– Soft Boiled
– Sunny side up
– Fried
– Over Easy & Over Well
– Breakfast Sandwich Method

You’ll need eggs (duh), as well as bread, cheese (cheddar or goat), mustard, etc. depending on which recipes you plan to mak. Veggies like spinach, mushroom, basil, and tomato go really well with eggs so having those on hand would be great!

Make sure you check back tomorrow for our plans for June programming.

WORKOUT for Friday 5/29/2020

3 rounds of 8-12 reps/side
one-arm 1/2-kneeling press, :30 rests between sides
1:00 rest between rounds

3 rounds of 8-12 reps/side
one-arm overhead squats, :30 rests between sides
1:00 rest between rounds

3 rounds of 8-12 reps/side
alternating one-arm snatch, :30 rests between sides
1:00 rest between rounds

then

for time:
50-40-30-20-10 double unders’
25-20-15-10-5 double bell thrusters

Rx = 2x 50/35/20lbs

NO EQUIPMENT OPTION
Load up a backpack gradually in the earlier strength piece. Conditioning looks like the following:

for time:
50-40-30-20-10 penguin jumps
25-20-15-10-5 rocket launcher squats

2nd Serving- Need More Work? (Strength-Bias)

10 sets of 10 reps of heavy kettlebell swings. Try to complete this within 10:00.

Then finish off with 10 alternating Turkish get-ups. These are NOT for time, but for quality.

HSPU Strength Ladder: one round of 1-2-3-4-5-4-3-2-1 reps

READ: Vulcan to Close Its Arts + Entertainment Division, including Cinerama and Seattle Art Fair – Seattle Times
WATCH:

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FCF Member Raffle

If you read our email announcing the Memorial Day Walk Through event, we also mentioned that we were running a raffle for those who continued to support us through the Stay Home, Stay Healthy mandate.

All members will be automatically entered into the raffle with tickets corresponding to their paid memberships (Per month of membership as of April 1.). Increase your odds of winning by purchasing more raffle tickets for $5 each!

Over $1200 in prizes: FCF Store credit, 12-packs of LifeAid Immunity/KillCliff/O2, extensions for equipment rental, Guided Training programs, Personal Guided Training programs, Personal Training sessions when we reopen, free month memberships, Foundations On-Ramp Course memberships for friends, and more!

On June 1, more tickets added for active June memberships!

The raffles will occur every Thursday at 6:30pm during our Shoot the Sh!t Thursdays Q&As with Andrew on Instagram and Facebook Live starting TONIGHT!

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