ARTICLES
+ 2017 East Regionals – Lucas Parker
CrossFit WOD for Friday 6/9
“T.U.P.”
15-12-9-6-3 reps for time of:
power cleans, 61/43kg
pullups
front squats, 61/43kg
pullups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.
Kettlebell WOD
Primal Mobility Warm up (or Line Drills), Rack Walk and Suitcase Carry, Lots and lots of Swings, Squats and Presses
Gymnastics Strength WOD
GB squat series, dips, Arabesque rotations, conditioning, stretching, muscle-up transitions
AP working his way through the plank obstacle at an early VERSUS throwdown
ARTICLES
+ Avoid Workout Injuries – Airrosti
+ Weightlifting Competition Warm-up Room Etiquette – Catalyst Athletics
We have a large number from our barbell club competing at the Trident Championships on 6/24 down at Trident Athletics in Tacoma.
CrossFit WOD for Thursday 6/8
Rx
for time:
800m run
10 back squats, 70/50kg
20 hand-release pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 70/50kg
30 hand-release pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 70/50kg
40 hand-release pushups
50 kettlebell swings, 24/16kg
Performance
for time:
800m run
10 back squats, 84/57kg
20 ring pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 84/57kg
30 ring pushups pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 84/57kg
40 ring pushups
50 kettlebell swings, 24/16kg
Post time to whiteboard!
HellaFit WOD
a 30-minute conditioning piece for cardio and stamina development!
Endurance WOD
Long Interval: 4x 1600m run, resting 3:00 between efforts
Foundations 2
deadlift 5×5
tabata (goblet) squats, ab-mat situps, kettlebell sumo deadlifts, and burpees
Michi S hit 750 workouts recently!
During the month of June we’re running a new Foundations On-Ramp Course on Tuesdays, Thursdays, and Saturdays. To make sure we have enough room for all classes and athletes, we’ve decided to move our GYMNASTICS STRENGTH class to Tuesdays at 8am and Fridays at 7am, starting next week (6/13, 6/16).
This allows us to keep all CrossFit classes on schedule.
ARTICLES
CrossFit WOD for Wednesday 6/7
EMOM 5min: 10 strict or weighted pullups
21-15-9-15-21 reps for time:
power snatch
behind-the-neck push press
Rx = 29/20kg. Fitness = 20/15kg. Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/5, Day 2
2-position clean, rack jerk, pause front squat
Kettlebell WOD
– Primal Mobility
– Rack Walk
– Work on clean skills. Will be doing Armor Builder variations at your own pace.
– Swings and Goblet Lunges to end class
WHY DO WE CELEBRATE PRIDE?
Every June, many Lesbian, Gay, Bisexual, Trans*, Queer/Questioning (LGBTQ) people celebrate Pride.
For many, it’s a time to party!
While partying is definitely part of Pride festivities, the true purpose of the Pride Parade and celebrations is to commemorate the Stonewall Riots that took place in 1969 in New York City at a popular gay bar called, The Stonewall Inn. The very first Pride was a police riot, with the first brick being thrown by trans women of color in defense against abuses perpetrated by homophobic/transphobic cops.
Marsha P. Johnson and Sylvia Rivera were two key figures during the riots but both went on to devote their lives to gay and trans liberation. Please read on for more information at History Link!
Be sure to keep checking the blog this month for more LGBTQ history and organizations that need your support!
Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.
CrossFit WOD for Tuesday 6/6
EMOM for 8 minutes: 3 touch & go power snatches, ascending weight
2 rounds for time:
50 wall balls
50 toes-to-bar
Post time to whiteboard!
Gymnastics Strength WOD
ankle prep and pistols, muscle-up positional strength development
Endurance WOD
Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts
CompEx WOD (6am)
tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes
“ELIZABETH”
21-15-9 reps for time:
power clean, 61/43kg
ring dips
3-5 rounds:
30 UB double unders
30 UB situps
3 pausing TGU/side
Monica T deadlifts as Olga C passes judgement at last year’s 16.4 event.
Interested in a powerlifting cycle to build up specifically your back squat, bench press, strict press, deadlift, and strict pullups? We’ll be starting alongside the 6am Olympic Weightlifting classes today. Email us at barbell@foundationcrossfit.com if interested!
ARTICLES
+ Déjà Vu All Over Again – CrossFit Games
CrossFit WOD for Monday 6/5
deadlift 3x2x90%, 2x2x93%, 1x1x95%, then
for time: 60 burpees box jump overs. Performance = 24/20″, Fitness = 20/12″, Health = 2×25/20kg bumpers.
Post time to whiteboard!
Olympic Weightlifting WOD
2-position clean, rack jerk, pause front squat
Kettlebell WOD
– Primal movement mobility
– Turkish Getup practice to warmup. Focus on doing movement with light and with control.
– Snatch skill work. Focus on volume. Squats and halos to help keep heart rate up.
Team Work Makes the Dream Work
ARTICLES
+ GO SUPPORT ISAAC! Battle at the Boat 111 – Emerald Queen Casino
CrossFit WOD for Saturday 6/3
All of the following is “You Go, I Go” in teams of two. Rest exactly two minutes between each set.
A.
AMRAP in 3 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
B.
AMRAP in 6 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
C.
AMRAP in 9 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
Each set gets progressively heavy. Rx = 61/43kg, 70/50kg, 84/57kg. Fitness = 35/25kg, 44/34kg, 61/43kg.
Competitive Exercise WOD
CWG 17.5
for time:
500m row
:90 rest
500m row
Scoring: Total time required to complete both 500m rows. Include tenths of a second for each row. Do not include rest interval in total time. Example:. 500m #1 = 1:32.3 + 500m #2 = 1:34:0 Total time would be inputted as 3:06.30.
Notes: The athlete must stay on the rower the entire time.
CWG 17.5 (Masters 45-55+, Scaled & Teens)
AMRAP in 20 minutes:
20 row calories
20 wall ball, 20# to 10’/14# to 9′
20 burpees-onto-plate
Scoring: Total Complete Reps. (1 cal = 1 rep)
