Jon, Elise, and Michi preparing for some overhead squats
ARTICLES
+ A Battle For the Heart of Yoga – When One Big Company Picks On One Yoga Teacher – Elephant Journal
+ The Truth Behind Kino’s Letter – Elephant Journal
CrossFit WOD for Wednesday 3/21
for time:
40 kettlebell snatches
40 kettlebell cleans
40 HSPU
Post time to whiteboard!
Olympic Weightlifting WOD
snatch DL + snatch
back squats
Powerlifting WOD
back squat
press
deadlift
Kettlebell WOD
Double Bell Complex for 12 minutes:
2, 4, 6, 8, 10, etc.
swings
clean
push press
squat
then
3×10
a) strict sit ups
b) pull ups
3×20
a) side bends, (10/side)
b) bent-over-row
Big congrats to Sean K for reaching the 750 level of the FCFwodclub!
ARTICLES
+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition
CrossFit WOD for Tuesday 3/20
4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups
Post total reps completed to whiteboard!
CompEx WOD
Gymnastics Strength WOD
Kipping pullup, dip practice
HIIT WOD
SET 1
E(2M)OM for 8 rounds/16:00
- 2 shuttle run
- 4 bicycle crunches (per side)
- 6 pushups
- 8 burpees
- 10 air squats
SET 2
5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)
SET 3
4 rounds,1:00 per station
- row
- single/double under
- burpees
- rest
The 18.4 Finisher photo
What a weekend, again!
Here’s the current point totals for the FCFio2018
One more CrossFit Games Open event left… plus two more for VERSUS XI this Saturday! Event starts at 9am.
Everyone can play, and you don’t have to be there the entire time if you don’t want to. Though if you want to maximize your points, it’s helpful to be there for all three events. More details about it all tomorrow. In the meantime check out the facebook event for more up-to-date info!
ARTICLES
+ The Big Climb with Foundation CrossFit – FCF
CrossFit WOD for Monday 3/19
Starting with an empty bar CLEAN & JERK every minute on the minute, adding weight after each successful lift. No more than 5 misses in total. Then
200m walking lunge for time.
Post load and time to whiteboard!
Olympic Weightlifting WOD
high pull + power snatch + OHS
high pull + power clean + split jerk
snatch push press
Powerlifting WOD
back squat
bench press
weighted pullups
weighted hip extensions
Kettlebell WOD
Simple & Sinister, then
Week 3: Deficit Deadlift 10×1 @85-95% of 1RM
2017 Foundation Climbers
There is one more week of the CrossFit Games Open season and one more week until the Big Climb!
At 788 feet of vertical elevation, the Columbia Center in downtown Seattle stands as the second tallest building west of the Mississippi. It takes 69 floors, or 1,311 steps, to reach the highly acclaimed observation deck with breathtaking views of the entire Puget Sound region. The Leukemia & Lymphoma Society’s Big Climb event raises money through individual and team fundraising, sponsorship and entry fees which is then invested in its mission to fund blood cancer research and support services for patients. In 2014, the event sold out in 13 hours and raised $2.42 million for blood cancer research and patient services. Registration for the 2015 Big Climb sold out in 9 hours and raised a record-breaking $2.92 million! Big Climb 30 sold out in a record-breaking 8 hours and raised an incredible $2.74 million. Big Climb 31 raised a record breaking $2.95 million. Big Climb Seattle will be taking place this year on Sunday, March 25, 2018.
We have an awesome group of athletes with their family/friends participating as our team, Foundation Climbers:
- Anthony A.
- Jake A.
- Paul B.
- Conor B.
- Lauren B. – fundraising goal of $150
- Michael B.
- Vanessa B.
- Doug B.
- Andrew B. – fundraising goal of $150
- Ryan B. – fundraising goal of $1,000
- Guillaume C. – fundraising goal of $200
- Michael D. – fundraising goal of $150
- Joe D. – fundraising goal of $150
- Brian D. – fundraising goal of
- Jon E.
- Ilene F. – fundraising goal of $200
- Jeff H. – fundraising goal of $1,000
- Abhi H. – fundraising goal of $1,000
- John H.
- Patrick H. – fundraising goal of $1,000
- Jo K. – fundraising goal of $300
- Tony L. – fundraising goal of $150
- Hugh M. – fundraising goal of $350
- Brannon M.
- Kris M. – fundraising goal of $150
- Doug M.
- Nathan M. – fundraising goal of $300
- Randy M.
- Margy M.
- Artur R. – fundraising goal of $150
- Olivia R. – fundraising goal of $150
- Ryan S. – fundraising goal of $200
- Andrew S. – fundraising goal of $150
- Stuart W.
- Corinne X. – fundraising goal of $1,000
The names highlighted with fundraising goals are our athletes and are linked directly to their donation pages. If you are able to please consider making a donation through any of their links to benefit the Leukemia and Lymphoma Society.
The Leukemia & Lymphoma Society’s (LLS) mission is to cure leukemia, lymphoma, Hodgkin’s disease and myeloma, and improve the quality of life of patients and their families. LLS is the world’s largest voluntary health organization dedicated to funding blood cancer research, education and patient services. Since the first funding in 1954, LLS has awarded more than $1 billion for research specifically targeting leukemia, lymphoma, and myeloma. LLS has invested $3.6 million in ten research projects in Washington state, including eight at the Fred Hutchinson Cancer Research Center and two at the University of Washington. Since the mid-1990s, LLS has invested over $30 million in local research.
We are proud to have so many of you participating in a fitness event that benefits our community. Wishing everyone the best of luck at this year’s race! Climb, climb, climb and get those PRs!
The first FCF Big Climb Team in 2008
ARTICLES
+ Strike-Mvmnt Pace Review – As Many Reviews As Possible
+ The Pace – Strike-Mvmnt
CrossFit WOD for Friday 3/16
CGO 18.4 Rx
21-15-9 reps of
deadlift, 102/70kg
handstand pushups
then
21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk
CGO 18.4 Scaled
21-15-9 reps of
deadlift, 61/43kg
hand-release pushups
then
21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl
9:00 cap for both parts. Post score/time to whiteboard.
Olympic Weightlifting WOD
hang clean + clean + jerk
Powerlifting WOD
back squat
press
power clean
Gymnastics Strength WOD
handstand pushup and handstand walking development
Kettlebell WOD
Simple & Sinister
Banded Sumo Deadlift 2×10 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets
Throwback Thursday: Open Season at CrossFit SLU
ARTICLES
+ Late Sleepers Are Tired of Being Discriminated Against. And Science Has Their Back – Vox
CrossFit WOD for Thursday 3/15
DIANE
21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups
Post time to whiteboard!
Ross C going up
ARTICLES
+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies
CrossFit WOD for Wednesday 3/14
CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders
CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders
Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!
Olympic Weightlifting WOD
hang snatch + snatch + OHS
establish a 1RM push press
Powerlifting WOD
back squats
bench press
deadlifts
Kettlebell WOD
10×3 windmills
Run the Line!
YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats
