Diane of Fu Barbell

Expect to see ABBATE, Regionals NATE, DT, MURPH, heavy deadlifts, TOMMY MAC, DEL, NATE, a team version of MORRISON, and LOREDO. Happy 4th.

ARTICLES

+ Why Your Coach Might Be Wrong About Your Squat: Knees In For the Win – Rebel Performance

CrossFit WOD for Monday 7/3

“ABBATE”

for time:
1600m run
21 clean & jerks, 70/50kg
800m run
21 clean & jerks, 70/50kg
1600m run

Compare to 10SEP16. Post time to whiteboard.

Olympic Weightlifting WOD

snatch complex, snatch push press, back squat

Kettlebell WOD

The return of Simple and Sinister. Get ready for getups and single arm swings

No Powerlifting WOD today

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.