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!
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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.
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