ARTICLES
+ The Only Memorial Day Murph Strategy You Need – FloElite
+ Wow. This Woman is An Absolute Animal! – r/CrossFit
CrossFit WOD for Saturday 5/27
in teams of 3, for time:
5250m row
300 kettlebell swings, 32/24kg
wall sit
Post teams and times to whiteboard!
Competitive Exercise WOD
Determined by Robyn S and Ali S!
The sun is finally here and Pride month is just around the corner. Get moving with us in June and walk with us in the Pride Parade on Sunday, June 25th!
READY TO MOVE?
Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. We will be running the following course options:
- Morning – 7AM on Tuesdays & Thursdays. 10AM on Saturdays.
- Afternoon – 4:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
- Evening – 7:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.
We teach the movement fundamentals used in our regular CrossFit classes. We emphasize mechanics, consistency, and then intensity. This course will get you ready to join our full schedule of classes! Click here for details and to register.
NOT QUITE READY?
Try one of our upcoming free, no obligation Community CrossFit classes! You can RSVP here. These classes can be ‘just sweaty’ or ‘super tough’. All levels of experience and fitness welcome. We’ll guide you through it!
Already an FCF Athlete? Refer a friend and earn a $25 credit for you and your friend! Details here.
From CrossFit.com on 9/20/2015:
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
ARTICLES
+ Seattle Once Again Nation’s Fastest-Growing Big City; Population Exceeds 700,000 – Seattle Times
CrossFit WOD for Friday 5/26
KUTSCHBACH
7 rounds for time of:
11 back squats, 84/57kg
10 jerks, 61/43kg
Post time to whiteboard.
Olympic Weightlifting WOD
high-hang muscle snatch, muscle snatch, hang snatch, high-hang muscle clean, muscle clean, hang clean, front squat
Gymnastics Strength WOD
Line drills, planks, compression work, wrist/finger prep, handstands, and L-sits
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Roman Deadlifts and Planks
– Single arm swing work (Snatch Progression, 2H Regression). Will be discussing the hand-to-hand switch
– Pyramid of swings, Goblet Sqauts
Ben P
The one exercise, if any, you could say CrossFit actually brought to the table in the fitness meta is the thruster. Otherwise our methodology really just took the best movements from the best training cultures (ask the strongmen/powerlifters/weightlifters how to get stronger, talk to the yogis and gymnasts about stretching/mobility/bodyweight control, discuss best practices with the marathon and ultrarunners about pacing long cardiovascular bouts, etc.)
Thrusters are a staple of the CF diet and should appear regularly in your training as those who do it well have great positional and transitional strength and mobility:
– good elbow positions for the clean and pressing overhead movements
– sound hip/knee/ankle range-of-motion for all squatting motions
– aggressive hip drive for any power movements
– an understanding of ‘core-to-extremity’ for skill transfer to many other exercises
– balance of posture in the overhead position
– and more!
These are all reasons thrusters ‘suck’. They’re hard because they demand a higher standard from the athlete. If you strive to improve all the finer details of the movement, all other movements will become more smooth and powerful.
ARTICLES
+ Julie Foucher ASK ME ANYTHING – Reddit
CrossFit WOD for Thursday 5/25
“Pain Tolerance”
AMRAP 3 (@ 100% speed)
9 thrusters
35 du
rest 2-6 minutes, repeat for 3 total rounds.
Note: If you feel okay rest 2:00. If thrusters burn you rest 3:00. If both the thrusters and double unders burn you (and you need blood in your brain) rest 4:00!
Endurance WOD
Long Interval:
1600m run @ 70%
400m @ max effort
1200m @ 70%
400m @ max effort
800m @ 70%
400m @ max effort
With 3:00 rest between each effort.
Adrian T
ARTICLES
+ What Does 30×0 Mean? Why I Like Tempo Training – CrossFit Invictus
CrossFit WOD for Wednesday 5/24
deadlift 5x3x73%, 5x2x80%, 5x1x83%
All deadlifts should have a tempo of 3221
AMRAP in 10 minutes
40 burpees
30 situps
20 front & back step lunges
Olympic Weightlifting WOD
kneeling muscle clean, presses, hang clean high pull, muscle clean, press, rack jerk
Kettlebell WOD
– Primal Movement Mobility
– Weighted carries (only one bell this time!)
– Clean Skill Work with Armor Building complex variations (cleans, presses and squats).
Swings will be a sub for athletes not ready for a high volume of cleans.
This year we have much of the same as last year planned to celebrate pride!
First off, we’re finalizing a design for adult t-shirts, ladies cut t-shirts, tanks, and possibly more. Preorder will begin next Monday and will close that Friday. We will order more for sale, but those who preorder might have the chance at choosing shirt color.
Secondly, we will again representing Foundation CrossFit at the Seattle Pride Parade on Saturday, June 25th. We hope you can join us in marching because we had a ton of fun last year.
Mark your calendars and keep your eye out on the blog for more details as they come!
Jesse G.
Today’s workout is in memory of Jon Zimmerman, CEO and co-founder of Front Desk, a local Capitol Hill software company which develops software focused on client management and scheduling for fitness studios. Jon was a fellow CrossFitter and co-founded the startup in 2012 after he helped run a CrossFit gym. He was not only a CrossFitter and a community member, but also a mentor, husband, father and friend. Jon passed away on Monday April 25, 2016. He was 47 years old.
ARTICLES
+ Stop Taking NSAIDs (And Get Out of Pain) – Athlete Daily
CrossFit WOD for Tuesday 5/23
for time:
1000m row
20 dips
40 goblet squats
60 alternating kettlebell snatch
1000m row
(1 minute rest)
1 minute max pull-ups
Fitness = 20/12kg, Performance = 24/16kg & strict ring dips and pull-ups.
Compare to 5/23/2016. Post time/max pull-ups to comments!
Endurance WOD
Short Interval: 7x 300m run, with :60 rest between efforts.
