Baseball season is here and we’re getting together for a night out at Safeco Field. This idea wouldn’t be possible if it weren’t for a local competition called Battle at the Ballpark. We’ve got three teams competing at the Battle at the Ballpark this year:
Lauren B.
Stacey S.
Michael C.
Scott R.
Crystal B.
Megan K.
Nathan M.
Andrew B.
Ali S.
Olivia P.
Devin B.
Chris S.
Team names to be announced soon! They will compete at Safeco Field 8am-2:30pm, take a break, and return to the field for the game at 7:10pm. Come support our teams and stop by the stadium to cheer them on! Then join us for the game that evening against the Oakland Athletics.
To sit with our group, send me your ticket number request (sheena@foundationcrossfit.com) by Wednesday July 5th. The tickets are $39. I’ll send you instructions on when and how to pay.
See you there!
Galen T
ARTICLES
+ Kalsu – Power Athlete HQ
+ Kalsu and 100 Thrusters: Hardest WOD Ever? – BoxRox
+ I Finally Did Kalsu, Learned A Lot About Myself – r/CrossFit
CrossFit WOD for Friday 6/30
“KALSU”
100 thrusters (61/43kg) for time. Every minute on the minute do 5 burpees.
Post time to whiteboard.
Olympic Weightlifting WOD
snatch complex, clean complex. New five-week cycle begins next week!
Powerlifting WOD – Deload Week
box squats, board press, muscle cleans
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Working on clean skills leading to armor builder variations.
– Single leg deadlifts
Gymnastics Strength WOD
stretching, tumbling, strength development, skills, midline conditioning
Sweet photo taken at the Pride Parade by Artur R
ARTICLES
+ How to Prevent CrossFit Injuries – T-Nation
CrossFit WOD for Thursday 6/28
“ISABEL”
30 snatches (61/43kg) for time
Post time to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: 5x 800m run, with 3:00 rest between efforts
Foundations 11 (of 12) WOD
21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)
Robin S in a hip bridge.
Hip bridging is a great exercise to activate the glutes and hamstrings, while it forces the hip flexors to relax and stretch open. Try it before the next time you lift and see if you feel like you hit better positions.
ARTICLES
+ Chris Hinshaw (Aerobic Capacity Coach) AMA – Reddit
CrossFit WOD for Wednesday 6/28
front squat 5×8, ascending
3 rounds:
row 0-250m @ 2:08 pace
row 251-500m @ 2:03 pace
row 501-750m @ 1:58 pace
row 751-1000m @ >1:53 pace
Rest 1:1
Post best round time to whiteboard!
Olympic Weightlifting WOD
clean complexes! accessories.
Powerlifting WOD
box squats, push presses, sumo deadlifts! accessories.
Kettlebell WOD
– Primal mobility warmup
– Snatch skill work. We will be working on adding more volume to sets
– Pressing and lunge ladder to finish
Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!
Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!
I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)
ARTICLES
+ Trident Championships 2017 (Achieved) Live Streams – Facebook
CrossFit WOD for Tuesday 6/27
5 rounds for total reps:
max alternating kettlebell presses
max pullups
Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.
Post all 5 round totals to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Short Interval: 6x 400m runs at 75% effort
Gymnastics Strength WOD
SKILLS: Slack Line, stretching, conditioning, midline conditioning
Like always CLICK TO EMBIGGEN!
Thanks to everyone who came and marched with us yesterday!
ARTICLES
+ Stay Tight! How to Breath, Brace, and Save Your Spine – Athlete Daily
A mesmerizing video on the manufacturing process of the tool you use very often in the gym. We’re proud to say that 90% of the barbells we have in the gym are Rogue Fitness barbells.
CrossFit WOD for Monday 6/26
deadlift 5x3x83%, 4x2x85%, 3x2x87%
3 rounds for time:
50 medicine ball cleans, 20/14#
25 toes-to-bar
800m run
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1, Day 1
Congratulations to all of the athletes who competed in the Trident Championships this weekend! Including Gabrielle F, Robyn S, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and Andrew B. Today marks the beginning of a new cycle!
snatch complex, clean complex, back squats
Powerlifting WOD
box squat, floor press, (weighted) pullups
Kettlebell WOD
– Primal movement
– Turkish Getup skilll work to warm up and mobilize.
– Single arm swing work. We will be working on skills necessary for the return of Simple and Sinister.
Big thanks to Trident Athletics for always running a smooth, fun event!
Women’s Open Session B (Robyn S, Vicky B)
Men’s Open Session B (Nathan M, Guillaume C)
Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)
Men’s Open Session A (Andrew B)
