Foundation CrossFit Family,
FCF has been my second home for 10 years.. wowza! I’m honored and grateful to have been a part of it all: the very beginning at Greenlake + Lake City, the shared space with Seattle DogWorks + workouts at Cal Anderson, FCF 3.0 (pre-Chophouse Row), and the ever present 1415 12th Ave. So it is bittersweet to announce that I will be stepping away from my full-time coach role.
Getting to know all of you is one of the rewarding parts of being a coach. I love teaching and cheering you on. I enjoy seeing your success/PRs, witnessing failure, seeing even more success/PRs after said failure… this can all count for outside of the gym too! I also got to know some of you by leading nutrition challenges, community events, and our holiday parties. So it is fitting that I will be taking these experiences with me to our neighbor down the street, The Riveter, as Associate Director of Member Development.
It has been a fun, yet challenging, time figuring out my goals/passions/career since becoming a mother. Though I won’t be around as much as I have been (I will still be around — down the line will coach from time to time. Andrew won’t let me go too far, and he’ll be back coaching in the evenings), I’m very excited to start this new journey!
Please continue to be badass!! Continue to cheer each other on, high five one another more, be your authentic selves.. that’s what makes FCF what it is. I feel like I have a lot more to say, but this isn’t a goodbye note so I’ll leave it as is. 🙂
I’m excited to be an athlete alongside you all. My last day of coaching is this Friday 8/17. Come celebrate a special Champagne Friday with me!
All Love,
“The First Lady” of FCF
Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.
It’s Retest week so here’s to improvement and many of you writing on the PR Board!
CROSSFIT WORKOUTS
Monday 8/13
push press 3-3-2-2-1-1-1, then
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post loads and times to whiteboard.
Tuesday 8/14
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does box jump overs and 30/20lbs wall ball.
Post time to whiteboard!
Wednesday 8/15
weighted pullup 5×2, then
15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders
Post pullup loads and times to whiteboard!
Thursday 8/16
2k row, then
for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups
Post times to whiteboard!
Friday 8/17
HELEN
3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups
Performance does 5 rounds for time.
Post time to whiteboard!
Saturday 8/18
establish a back squat 1RM in 15 minutes, then
in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups
Post load and scores to whiteboard!
Sunday 8/19
[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg
[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row
Post times to whiteboard.
OLYMPIC WEIGHTLIFTING WORKOUTS
POWERLIFTING WORKOUTS
HIIT WORKOUTS
:30 on, :20 off for 12 intervals
:45 on, :15 off for 6 intervals
:50 on, :10 off for 10:00
each midline set for 5:00 or less with reps counted aloud
stretch!
KETTLEBELL WORKOUTS
Monday 8/13
##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends
##Strength
– 5 min DBKB rack hold
##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16
##Ab’s
Wednesday 8/15
##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags
##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk
**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees
Play outside while you have a chance to soak up the sun!
ARTICLES
+ Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up
CrossFit WOD for Friday 8/10
“CHELSEA” (Fitness)
every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats
or
“MEREDITH” (Performance)
every minute on the minute for 30 minutes:
5 HSPU
10 pistols, alternating
15 pullups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 2/4, Day 3/3
muscle clean
clean pull + hang clean + clean
clean pull + clean variation
clean pull
rack jerk
Powerlifting WOD – Week 2/4, Day 3/3
strict press
deadlift
Dimel deadlift
Sumo Romanian deadlift
Romanian deadlift
midline
CrossFit WOD for Saturday 8/11
You Go, I Go
10 1:00 rounds:
25 air squats
max clean & jerks, 70/49kg
Take at least 2:00 to rest between attempts.
Post score (total C&J) to whiteboard!
CrossFit WOD for Sunday 8/12
for time:
1.5 mile run
100 wall ball, 20/14 lbs
50 burpees
25 bar muscle-up
Post time to whiteboard!
Ander, contemplating whether to show up on Saturday morning
This SATURDAY morning at 8:30am
1/2 Marathon Row by yourself
– OR –
Team Marathon Row (between two rowers and as many teammates as you like)
Just show up. I’m putting you and those rowers outside in (hopefully) the sun, so bring your buddies, hydration, and some sun protection.
ARTICLES
+ The Viral Video Star Behind the Fitness Fad That May Replace CrossFit – The Atlantic
CrossFit WOD for Thursday 8/9
as many reps as possible in 12 minutes:
30 double unders
10 burpees
3 muscle-ups
Post score to whiteboard!
HIIT WOD
12 intervals
– bear crawl
– jumping lunges
– burpee broad jumps
* all movements for max distance
– plank
– forearm plank
– one-arm plank, L
– one-arm plank, R
– forearm plank
– plank
:50 on, :10 off for 10:00
10 tuck jumps
8 slam ball
6 inchworm + pushup
4 no-arm burpees
– ABS, GLUTES, BACK, GLUTES, ABS
stretch!
Endurance WOD – On your own, out somewhere in the world!
two rounds:
25:00 run, 1:00 walk
Have a start point noting where the 1st run ends. Walk around to rest, then attempt to get back where you started on the 2nd round. Measure the distance covered between both runs.
Gabrielle, Jessie, and Melissa board bench pressing
Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!
ARTICLES
+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)
CrossFit WOD for Wednesday 8/8
1-1/4 front squats 5×6, then
21-15-9 reps for time:
push press
power clean
Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg
Compare to 13JUN2018. Post time to whiteboard!
Olympic Weightlifting WOD
snatch pull + hang snatch + snatch
snatch pull + snatch variation
snatch pulls
back squats
accessories
Powerlifting WOD
power cleans
bench press
dumbbell bench press
Tate press
JM press
bicep openers
Kettlebell WOD
Get a taste of our HIIT classes in CrossFit class today!
ARTICLES
+ Imperfect Produce: Community-Supported Agriculture Delivery Service – Imperfect Produce
Would you be interested if Foundation CrossFit became a drop-off location? PS: This is my referral link.
CrossFit / HIIT WOD for Tuesday 8/7
shoulder taps, 90/90 hips, plate row, turtles, cossack squats, handstand/Hindu/dive-bomber pushups, pushup hold, mountain climbers, plate arcs, burpees, bicycle crunches, good mornings, jumping jacks, etc.
Endurance WOD
each for time:
800m
400m
200m
400m
800m
The test is to run above medium-hard effort for all efforts, and ideally match the 800m times.
This week you can look forward to NOT THE CHIEF (deadlifts, pistols, pushups), handstand pushups, a HIIT workout, more 1-1/4 front squats, push presses/power cleans, double unders/burpees/muscle-ups, pullups/pushups/squats or HSPU/pistols/pullups, You Go I Go squats and clean & jerks, and a run/wall ball/burpee/bar muscle-up chipper.
ARTICLES
+ CrossFit Games 2018 Podium – BarBend
CrossFit WOD for Monday 8/6
NOT THE CHIEF
5 rounds for max total reps
3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups
1:00 rest between AMRAPS. Compare to 6/9
Post score to whiteboard!
Olympic Weightlifting WOD
snatch pull + hang snatch + snatch
snatch pull to hip + (snatch variation)
clean pull + hang clean + jerk
clean pull to hip + (clean variation)
rack jerk
Powerlifting WOD
back squats up to 85%
sumo deadlifts triples
Kettlebell WOD
## Workout
– 500m row
– Complex A
– 500m row
– Complex A
– 500m row
– Complex B
– 500m row
– Complex B
Complex A, single arm/per side
– 5 swings
– 5 snatches
– 5 windmills
Complex B, double bells
– 10 deadlifts
– 10 side bends
– 5 cleans
– 6 alternating press
– 6 squats
