KB demonstrates sitting on a box near Vicky B, but this is not a box squat.

This first week of October we start off with some heavily-influenced-by-the-course-I-attended-this-weekend strength work, two classic CrossFit benchmarks, two of the Team Series events, a deadlift max, and rowing workout.

Also we will be sharing a lot of information about our Fall Nutritional Challenge which begins next week! Some of our experienced athletes are starting on some of their nutrition plans now, but we’ll help out all those who are new to the foundation that is nutrition!

CrossFit WOD for Monday 10/2

box squat 10×1

+ special exercises for the hamstrings/glutes, and abs!

Post heaviest squat to whiteboard!

Olympic Weightlifting WOD – Week 4 of 7, Day 1 of 3

snatch complex, pause squats

Kettlebell WOD

Primal mobility

Getup and single arm swing focus

Simple and sinister related finisher

October is just around the corner and there has been some buzz around the gym about our upcoming nutrition challenge. So here it is.. you’re invited!

WHO: YOU!
WHAT: NUTRITION CHALLENGE: “Eat real food. Not too much. Mostly plants.”
WHEN: OCTOBER 1-8 education week, OCTOBER 9 – NOVEMBER 13.
KICK OFF: Saturday, OCTOBER 7th at 11am
Andrew will have a presentation followed by Q&A and discussion together over snacks!

THE DETAILS:
You have two ways to approach the challenge.
Keep It Simple: just honestly follow along the entire time.
Performance: record your work/progress by submitting in a daily self-scoring sheet. Sheena will keep track of these sheets! You will note your: nutrition (what/when/how much), sleep hours, and exercise (intensity).

I WANNA DO IT! What do I do?
-Declare what you will be doing. Our mantra this year, “Eat real food. Not too much. Mostly plants.” Or is it Paleo? Whole30? RP? Not sure? During the first week of October, we will explain what our mantra is as well as other viable options.
-Commit to 5 weeks of it.
-Decide which path to take on: Keep It Simple or Performance
-OPTIONAL: Take before/after photos for your personal reference.

We plan to make this interactive as much as possible, to stay motivated and inspired. We’ll start by having sign-ups on Tuesdays for meal-exchange every Thursday where we’ll meet-up for quick check-ins and some fun!

We’re excited to gather everyone together over food and healthier choices to supplement the hard work you put into the gym. Questions? Ask a coach, leave a comment, or send Coach Sheena an e-mail at sheena@foundationcrossfit.com.

Sarah M coaching up some modified HSPU with the morning crew

ARTICLES

+ Wodapalooza Fitness Festival, Week 3/Workout 6 Details – WZA

CrossFit WOD for Friday 9/29

WODAPALOOZA Week 3, Workout 6

for time:
90 double unders
70 wall ball, 20/14 lbs to 10/9′
50 deadlifts,
30 muscle-ups
50 deadlifts
70 wall ball, 20/14 lbs to 10/9′
90 double unders

30:00 time cap. Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean complex

Gymnastics Strength WOD

line drills, compression conditioning, legs SMR, pistols

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Big thanks to everyone who came out Tuesday evening for the Freestyle Connection Seminar

“The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.” – Greg Everett

ARTICLES

+ The 1-1/4 Squat: How, When, and Why It Should Be In Your Training – BarBend

CrossFit WOD for Thursday 9/28

4 rounds for time:
100m lunge
7 muscle-ups

then 1-1/4 front squats 7×3

Post times to whiteboard!

Dave H

Did you know: deadlifts used to be called Healthlifts for all of the benefits this exercise produces.

ARTICLES

+ Entire Seattle High School Football Team Kneels During National Anthem Before Game – Q13 Fox

CrossFit WOD for Wednesday 9/27

sumo deadlift 7×4

tabata burpee
tabata plank
tabata toes-to-bar
tabata L-hang
tabata HSPU
inverse tabata handstand

Post max deadlift weight to whiteboard.

Olympic Weightlifting WOD

clean & jerk complex, pause front squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister

Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli.

ARTICLES

+ Best Gymnastic Grips for CrossFit – Garage Gym Reviews

CrossFit WOD for Tuesday 9/26

ARAGOM

for max total reps:
5 power cleans, 61/43kg
7 dips*
5 shoulder-to-overhead, 61/43kg

5-4-3-2-1 minute AMRAP & rests

*all AMRAP are max efforts
*pick up where you left off on each AMRAP

Post total score 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!

Gymnastics Strength WOD

station work, hang, stretching, handstands, Crossover Symmetry, planche work, still rings conditioning ladder

Bobby B during the Thruster Ladder at the 2017 RCF Games

WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link!

This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one of the even-numbered events from the 2017 CrossFit Team Series, the last of the Wodapalooza Online Qualifier events, the full version of LUKE, back squats and bench presses.

ARTICLES

+ Carleen Mathew’s Longest 278 Seconds – Morning Chalk Up

CrossFit WOD for Monday 9/25

KALSU

every minute on the minute do 5 burpees. in the remaining time do as many thrusters (61/43kg) as possible.

Score = time it takes to complete 100 thrusters.

Olympic Weightlifting WOD – Week 3/7, Day 1/3

pause snatches, pause back squats, chest fly, 3-position (hollow, 1/2, whole) V-up, box jerk, good mornings

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister