Have you seen our new PR board? We’re utilizing the window next to our stall bars to write up ANY personal record you accomplish within the month: a new GRACE time, getting up without an alarm clock, coming to Foundation CrossFit three days in a row, not eating like crap until the weekend, joining Endurance class for the first time, etc!
Grab a marker and write it up… and CONGRATS to all of the June PRs!
ARTICLES
+ IWF Approves New Bodyweight Catagories – USA Weightlifting
CrossFit WOD for Friday 7/6
100 ring rows in as few sets as possible for time, then
every :30 for 5 minutes: one-arm kettlebell swings, then
complete 5/5 Turkish Get-Ups in 5:00
Post time to whiteboard!
Olympic Weightlifting WOD – Week 2/4, Day 3/3
front squat 60/5 (5)
power clean + hang clean + jerk 65/1 (3)
push press 50/3 (3)
GHR 5×5
SLSLDL 5×5/side
midline, 200 reps
Powerlifting WOD – Week 2/4, Day 3/3
seated box jump 5x2x85%
PRESS 90/3+
DEADLIFT 72.5% / 3 (8)
sumo RDL 4×12
midline, 200 reps
CrossFit WOD for Saturday 7/7
as many reps as possible in 20 minutes:
20 kettlebell cleans
20 kettlebell lunges
20 box jumps
CrossFit WOD for Sunday 7/8
HEAVY DOUBLE
back squat 10-8-6-4-2
press 10-8-6-4-2
deadlift 10-8-6-4-2
each set should be ascending in weight. establish a max for each rep range.
Check out the crew who joined us for the return of our summer Endurance classes!
Seattle University is one of the many venues throughout the city for the 2018 Special Olympics USA Games.
You can see the schedule and events here.
If you didn’t see on Tuesday’s post, we’ll be giving out two endurance building workouts each week: on Tuesdays we’ll meet at the gym for an actual class. We’ll jog over the SU track, do some joint/movement prep then hit some short-interval track work for technique, speed, and ultimately power. On Thursdays we’ll simply post a workout for you to do anywhere you can bring a watch: road, park, etc. These workouts will be long-interval, tempo, or time trial work for cardiovascular endurance and stamina training. You can coordinate with other friends to run with you if you’d like, but we’re not going to burn a class to watch you run for anything between 20 and 60 minutes.
ARTICLES
+ Can I Cook Frozen Steaks Without Thawing? You Can (And You Should)! – Crowd Cow
CrossFit WOD for Thursday 7/5
100 dips (in as few sets as possible) for time, then
AMRAP in 12:00
30 double unders
10 burpees
3 bar muscle-up
Post times and scores to whiteboard.
HIIT WOD
5 round Tabata
Swivel hips
Lunge steps
Monkey crawls
Monkey side crawls
Hop overs
– then –
6 cycles
On a 3 min clock
10 Sand bag squats
10 Ball slams
10 Sand bag squats
10 Ball slams
Endurance WOD
5k time trial. Find a route (or make one yourself), grab a watch, warmup, and get to running! Since it is a time trial you are doing this FOR TIME like you would a CrossFit workout.
Happy Forth of July everybody! We have a limited schedule today.
9am CrossFit – Hero WOD MARCO, Olympic Weightlifting, Powerlifting
10am CrossFit – Hero WOD BOWEN
11am CrossFit – Hero WOD JOSIE
Enjoy your mid-week holiday!
Give a big welcome to the JUNE FOUNDATIONS ON-RAMP GRADUATES!
ARTICLES
+ Could Baking Soda Be the Best Workout Supplement You’ve Never Tried? – BarBend
CrossFit WOD for Tuesday 7/3
back squat 8 sets of 3 reps at 60-70%. Rest 1:00 between sets, then
AMRAP in 6:00
15 front squats, 75/53kg
max muscle-ups
Post max muscle-ups to whiteboard!
HIIT WOD
:40 on/:20 off/for 12:00
– squat jacks
– crossover mountain climber
– jumping lunge jacks
– semicircle mountain climber
:90/:30 for 10:00
3 bear crawl, 30’
9 mb squat thrust + wall chest pass
3 crab walk, 30′
9 mb push press
AMRAP in 8:00
5 bench over and unders
10 ab-rollouts
150 bicycle crunch
Foundation Endurance WOD at 6:30pm – Meet and FCF and we’ll jog to the SU Track as a warmup!
#FoundationEndurance Club is here! Nathan will be running* this series on Tuesdays where we’ll run track workouts (higher intensity, short interval work). On Thursdays we’ll post a workout you can do on the road on your own (lower intensity, generally longer distance/long interval work).
1. Intro to our warmup series
2. 1600m (mile) time trial
3. 400m sprint time trial
4. Post-workout stretch
*GET IT?!
Nasreen limbos out of the weekend like
Coming this week! Run/wall ball, back squats, front squats/muscle-ups, MARCO (pullups/hspu/thrusters), BOWEN (run/deadlifts/burpee pullups/kb thrusters), JOSIE (run/burpees/power clean/front squats/run), 100 dips, double unders/burpees/bar muscle-up, Simple & Sinister, kettlebell cleans/kettlebell lunges/box jumps, and “HEAVY DOUBLE” (back squats, presses, deadlifts).
ANNOUNCEMENTS
– Registration for this block of Foundation Barbell programs close tonight! You can take 1-3 classes a week as supplementation to your CrossFit classes!
– JULY 4th SCHEDULE: CrossFit @ 9am/10am/11am, Olympic Weightlifting & Powerlifting @ 9am.
– We’re proud to be hosting Carl Paoli of Freestyle Connection in BEYOND MOVEMENT: Coaching of Coaches on July 15th. More details here.
ARTICLES
+ STAY TIGHT! How to Breath, Brace, and Save Your Spine – Athlete Daily
+ Retired Marine 10+ Hour Plank World Record – Morning Chalk Up
CrossFit WOD for Monday 7/2
for time:
400m run
30 wall ball, 14/8lbs
400m run
30 wall ball, 14/8lbs
400m medcine ball run, 14/8lbs
Post time to whiteboard!
Olympic Weightlifting WOD – Week 2/4, Day 1/3
POWER SNATCH + 2 OHS 75 / 1 (3)
POWER CLEAN + HANG CLEAN + JERK 75 / 1 (3)
4 rounds
12 pullups
12 front raise w/ bumper
12 jumping good am, 35/25kg
Start as strict and possible then scale and modify as necessary to complete the set in a timely manner. The volume is more important today.
Powerlifting – Week 2/4, Day 1/3
box jump 5 x 3 x 85%
back squat 72.5% / 3 (8)
4×10 kettlebell lunges
4×10 back extensions
4x:45 banded plank
bicep opener 5×5
Kettlebell WOD
Joint prep, Fish Game, Dynamax wheels
Technique /Strength: Sotts Press, One-arm Bent over row, KB situps
**KettleBell LP (Double Bell): Week 2**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 6 x Double KettleBell Cleans
– 8 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters
*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *
**For time: 50-40-30-20-10**
– Goblet Squats
– KB Swings
##Accessory work
– Arm bars
– TGU
That concludes our week of supplements. Learn something? Like it? Let us know! Maybe we could go even further in this complicated and oversaturated market. It can be very overwhelming in an aisle, let alone a supplement store like GNC or SuperSupplements.
So to conclude our week, let’s chat some random notes:
– Remember that supplements ABSOLUTELY DO NOT REPLACE CLEAN NUTRITION. Quality food, quality hydration. Get that down first, then you might need to fill in the blanks with choice supplementation.
– Ladies, these lists don’t change for you either. If it was easy to get big, most dudes wouldn’t be so skinny and in the gym so often! It’s something is specific for men, the brands will also have something specific for women!
– If you are going to supplement, start with health-biased things like a multivitamin, fish oil (Omega-3s) or CLAs for vibrant tissues, probiotics for a balanced gut, ZMA/Zinc for rest & recovery, Vitamin D because you live in Seattle.
– If you are short on time and absolutely cannot access quality food then, in order, I’d suggest a quality protein (pre or post-workout), creatine (add to one of the other things), and BCAAs (intra-workout).
– Vegan? Vegetarian? I got recs for you too!
– Avoid taking something just because your favorite athlete is taking it.
– RESEARCH THESE THINGS! Take what you think you need, not what you want.
– A nice trick for those who move around a lot, it’s helpful to have containers to hold your stack:
Pricey vs Not, just have it ready!
– Andrew’s BEGINNER STACK: eating good food, bringing the intensity to workouts, and better sleeping habits!
– Andrew INTERMEDIATE STACK: creatine and whey protein (or protein isolate if you have a sensitive stomach)
– Andrew’s current personal stack: Ghost Lifestyle LEGEND (Watermelon) pre-workout, Legion Recharge (BCAA), Ghost Lifestyle WHEY (Cereal Milk) protein, ON Creatine (added to one of the previous things), and LiftMode L-Theanine (added to pre-workout or creatine for a calming energy)
– Questions? Ask!
ANNOUNCEMENTS
1. Additional POWERLIFTING classes at 5:30pm and 7:30pm on Monday/Wednesday/Friday. Registration for both Olympic Weightlifting and Powerlifting cycles remain open until Monday evening.
2. We have FOUR teams of four competing Saturday at the 2018 Battle at the Ballpark at Safeco Field. FCF Baseball night at the game later that day!
3. Our JULY 4th SCHEDULE is as follows: 9am, 10am, and 11am CrossFit classes. One 9am Foundation Barbell session for two hours.
ARTICLES
+ 2 Drills to Open Up Those Tight Pecs – Invictus Fitness
BarBend has good, slightly-in-depth reviews with Nick English. He is an editor and journalist with over six years’ reporting experience on four continents, with most of that spent covering health-related issues. Currently a full-time writer at BarBend, his work can be found on Vice, Popular Science, Greatist, and the Huffington Post.
CrossFit WOD for Friday 6/29
CINDY
as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats
– or –
MARY
as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups
Post scores to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 3/3
front squat 60/5 (5). 1-minute rests.
power clean + hang clean + jerk 65/1 (3)
push press 50/3 (3)
GHR 5×3-5
single-leg stiff-leg deadlift 5×5/side
midline, 200 reps total
– abs, back, obliques, glutes, hip flexors
– athlete choice, but ask coach if unsure
Powerlifting WOD – Week 1/4, Day 3/3
seated box jump 4x3x75%
press 85% / 5+
deadlift 65% / 5 (8)
sumo RDL 5×15
bicep opener 5×5
midline, 200 reps total
– abs, back, obliques, glutes, hip flexors
– athlete choice, but ask coach if unsure
Eating/supplementing talk all this week! We need to make sure that your gut systems run properly and absorb the nutrition you provide. Probiotics can help! I take a single raw probiotic pill once a day. (Twice a day if I’m eating like crap)
From Invictus: “Probiotics help bring balance back to your gut. These good bacteria help to keep pathogens (harmful microorganisms) in check, aid digestion and nutrient absorption, and contribute to immune function.”
A lot of “fortified” foods will claim how healthy it is for you- ignore those and get things are probiotic in nature! Yogurt (Ellenos!)/kefir, sauerkraut/kimchi, tempeh, miso, kombucha/kvass, pickles, and more. Apple Cider Vinegar drinks (water, honey, ACV) do wonders and you can alter ingredients for taste.. or you can live your best life and start your day off with a straight shot (start small) of ACV in the morning!
ARTICLES
+ Simply Sinister – StrongFirst
CrossFit WOD for Thursday 6/28
SIMPLE & SINISTER
complete 100 single-arm kettlebell swings then 10 turkish get-ups within 10:00
Post weight used to whiteboard!
HIIT WOD – 12pm
3 rounds
1 min work
Rope Pulls
Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest
Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks
HIIT WOD – 5:30pm
3 rounds
1 min work
Rope Pulls
Sand bag squats
Ski erg cals
AB cals
Back extensions
1 min rest
Abmagedon
5 rounds
30s hold / 10s rest
Atomic sit ups with partner
Hollow rock
Bed bug
Pointer dog
Side plank
Opposite side plank
Flutter kicks
Foundations 11 WOD
21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)
