Row row row your boat


October 31, Halloween – no changes


Monday 10/29

5 rounds for time:
200m run
35 double unders
15 overhead squats, 43/29kg

Post time to whiteboard!

Tuesday 10/30

3 rounds for max total reps:
1:00 max handstand pushups
1:00 max broad jumps, 6/4′
1:00 max rope pulls, weighted
1:00 max calorie row/ski/air bike
1:00 max double kettlebell deadlifts
1:00 rest

Post score to whiteboard.

Halloween Wednesday 10/31


sumo deadlift 6×4

– then –

AMRAP in 8:00
15 wall ball, 30/20#
10 burpees
5 strict toes-to-bar

Post SDL loading and score to whiteboard.

Thursday 11/1

AMRAP in 16:00
200m run
16 knees-to-elbows
200m run
2/1 rope climb
200m run
16 dumbbell snatch, 50/35#

Post score to whiteboard.

Friday 11/2

CGO 12.2

AMRAP in 10:00
30 snatches, 34/20kg
30 snatches, 61/34kg
30 snatches, 75/45kg
max snatches, 95/55kg

Snatch technique day and a retest of another old CrossFit Games Open event. Scaled division wasn’t around then, but we will use the Masters’ numbers: 20/15kg, 34/25kg, 45/34kg, 54/41kg

Post score to whiteboard!

Saturday 11/3


AMRAP in 40:00
A) 5 pullups, 10 pushups, 15 squats
B) holds double kettlebell rack

Post score to whiteboard!

Sunday 11/4

4 rounds for time:
400m medicine ball run, 20/14#
25 wall ball, 20/14#

Rx = 20/14#, Performance = 30/20#, Scaled = 14/8#
Post time to whiteboard.

+ Powerlifting – Cycle 3, Block 3 – Week 2 PDF


+ CrossFit’s Explosive Affiliate Growth by the Numbers – The Morning Chalk Up
+ How The Riveter is Outpacing Workspace Giants: A Q&A with Founder and CEO Amy Nelson – AllWork


This photo is from October 12th, 2008 at FCF 1.0 when Tony and I were both about 135lbs and cherry-picking all the bodyweight CrossFit workouts.

Also Dave took 3rd Place at the Brute vs Beauty Beatdown 2018 at CrossFit Chateau!


Going to try something new this week. Feedback is appreciated! Remember: whatever is on the whiteboard on the gym is the FINAL version of the workout of the day.

Monday 10/22

for time:
50 deadlifts, 84/59kg
50 box jumps, 24/20″
50 pullups
50 calorie row
50 tuck-ups

Do bigger sets, but try to use weights that you cannot do more than sets of 10 in unless at Rx loading. Be smart and prepare your hands for this work, whether shaving your calluses down or wearing protective wraps/tape/gloves/etc.

Post time to comments!

Tuesday 10/23

21-15-9-15-21 reps for time:
power snatch, 34/25kg
overhead squats, 34/25kg

* 35 double unders after each set

Be able to get into a groove with proper mechanics with high-cycling. Snatches are power dependent, OHS are mobility and stability dependent. High-skill cardio between rounds for practice.

Post time to whiteboard!

Wednesday 10/24


6 rounds for time:
10 front squats, 102/70kg
24 American kettlebell swings, 32/24kg
14 burpee box jump overs, 24/20″

It’s been four years since tragedy struck on the Marysville-Plichuck High School campus and we run this workout to remember the lives lost and to bring awareness for continued emotional support to the students and staff at MPHS. This is going to be hard.

Post time to whiteboard. Donate to the MPHS Fitness Facility here.

Thursday 10/25

AMRAP in 20 minutes:
400m run
8 dumbbell front lunges, 2×50/35lbs
12 bar muscle-ups

A classic cardio/weightlifting/bodyweight combo, today is about the muscle-up ability under fatigue. Scaled athletes will work on their respective pulling exercises. Push the pace hard on the run and lunges, then figure out how to further your capacity with the pulling at the end of each round.

Post total reps to whiteboard!

Friday 10/26

CGO 11.4

AMRAP in 10 minutes:
60 bar-facing burpees
30 overhead squat, 55/41kg
10 muscle-ups

If you happened to miss Thursday, you still have a chance at muscle-up practice here. Bar and ring muscle-ups are cool. Also like last week this will be a great retest for those who were here 7 years ago (!!!) and haven’t retested this workout since.

Post score to whiteboard!

Saturday 10/27

You Go, I Go

10 rounds (5 rounds each athlete)
10 calorie row
10 kettlebell swings, 24/16kg

Rest and recover then

10 rounds (5 rounds each athlete)
10 power snatch, 34/20kg
10 air squats

Another Saturday, another Team workout. Do your hips have stamina? Let’s find out.

Post team and both times to whiteboard!

Sunday 10/28

every 3:00 for 21:00 (7 rounds)
7 pullups
7 weighted step-ups
7 pushups

– then –

tabata hollow rock

Interval work and midline burner dessert. Mmmm. Upper body and lower body will be taxed. Hold the weights however you see fit: farmers, rack, goblet, overhead, or some other way.

Post attendance to whiteboard!


Today we start the last blocks of the year- the next four weeks are dedicated to testing and improving your strength levels before we take a break until the new year.

Olympic Weightlifting, November Block, Week 1/4 PDF

Powerlifting, November Block, Week 1/4 PDF

ARTICLES featuring a short film directed by our own Chris V!
+ Third Pregnancy Easier for Omaha Mom Who Stuck With CrossFit Workouts – Live Well Nebraska
+ ‘Transgender’ Could Be Defined Out of Existence Under Trump Administration – NY Times
+ The Secret Betrayal That Sealed Nike’s Special Influence Over the University of Oregon – PS Mag
+ Millennials Are Doomed to Face An Existential Crisis That Will Define the Rest of Their Lives – Forbes
+ A Brief Jog Sharpens the Mind – British Psychology Society


I think the Reebok CrossFit Speed TR is the best “budget CrossFit shoe” out there for feet similar to mine. Check out AsManyReviewsAsPossible’s review video above if you haven’t already.

For those who tried mine at the gym the other day:

This is great at-home (or office) option for in bringing circulation and nerve stimulation to specific areas (just lay or stand on it for five minutes then take a walk- it’s so good!). I first heard about it from Tim Ferris and was hooked after I tried it.

Face it, gym gear gets nasty. Use these in your shoes, your gym bag, and your cubby at the gym if you have one (if you don’t have one, sign up on the clipboard in the back there!)

There “recharge” simply in the sun.

Sore from last week? Those situps and lunges got me!


Click to embiggen!

Foundation Barbell: Powerlifting Cycle 3, October Block, Week 2 PDF

Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 2 PDF


+ Why Eating Meat is Good For You – Chris Kresser
+ 16 CrossFit Athletes Over 50 Who Think Readers Digest is Full of Sh!t – Morning Chalk Up
+ Changes to 2019 Events, Publishes Quad Calendar – USA Weightlifting


Didn’t have any relevant conversations about stuff this week so here’s one I like

At home I enjoy making coffee through my AeroPress. It’s the closest thing to espresso (or cold brew) you can make if you have ground coffee/tea and hot water. No large machine necessary!

It’s superior to a french press for solo drinkers, and also fantastic for travel. The one thing I don’t like is that you use paper filters per use. Recently through Instagram I got to talking to one of the owners of Caffeine & Kilos and they mentioned that I should pickup a Fellow Prismo: it replaces the cap/filter portion of the AeroPress with a cleaner cap option and reusable stainless steel filter.

So good.


We’ll be sponsoring The OUTwod Power of Pride along with our friends at Rocket CrossFit, CrossFit LOFT, and FUELhouse Gym:

Check it out, save the date, call out a swole mate and register!

We’re going to have guest coach Chelsea coming in to help with the classes at FCF.

Chelsea is a Level 3 CrossFit Trainer and has been around the Seattle CrossFit community for a very long time and plans to open a CrossFit Affiliate in the White Center neighborhood of Seattle in the near future. Follow her on instagram here to see all the cool stuff she’s doing.

She’ll be on in the evening classes on Friday and CompEx on Saturday morning!

Coach Sarah and Colin finally welcomed their baby into the world on Monday, sharing a birthday with Coach Andrew! From the new mama bear:

Colin and I welcomed our baby girl into the world last night!

Leta (pronounced lee-tah) Dean Bleckner was born at 9:34pm, 6 lbs 10.8oz and 19.25 inches long. She came out with her eyes open and pooping!

Labor was long and the hardest thing I’ve ever done, but pushing was a breeze 😉

Thank you all for your love and support 💕

We wish them much happiness with the growth of the family and hope to see them back in FCF soon!

Andrew will be competing at the American Open Series 3 weightlifting meet in Las Vegas on Thursday evening at 6pm PST on the BLUE platform. USA Weightlifting will be live streaming the entire weekend’s events here.

Did you know that Guinness World Records will be at the event to determine if this will be the largest weightlifting meet ever. With five platforms working around the clock over 4 days (it’s usually 3 platforms over 3 days) and over 1600 athletes this one’s going to be a doozy.

You can play this video when it’s time:

We wish him good luck!

Click to embiggen!

Lots of fun ahead of you this week! The weather is turning so make sure you’re prepared with the appropriate clothes and footwear when coming in this week.

Powerlifting Week 3 PDF

Olympic Weightlifting Week 3 PDF


+ The New Girls – CrossFit Journal
+ Why Sue Bird Stayed In Seattle – SB Nation
+ The Keto Diet is a Recipe for Disaster – The Outline

New CrossFit Games info:

I like it! Many more opportunities for athletes throughout the year- more events for us common folk to watch!

Part 4 (the finale) of the Brent Fikowski docuseries ALL IN:


Don’t have too much this week: someone asked me about weightlifting belts- you don’t need them at all. That said, if it’s been over a year and you’ve struggled to stay tight under lifts even after mastering the Valsalva Maneuver then maybe you could use some help. This one is very similar to the only brand and style of belts I’ll ever recommend for a CrossFitter: 2Pood Straight Belts!

Stop buying Harbinger!

With the change in weather (and the heat dissapearing) you won’t be able to dry out as quickly as you’d like, maybe leading to your gear having some gnarly odors. Adjust that real quick with some bamboo charcoal odor removing packets. I use these in my closet and gym bag and in my daughter’s diaper pail.

Katie, Stacey, Kelsey, and Zoe hitting a partner stretch

We hope your three-day weekend is great! Big thanks to everyone who came out and threw down for Saved By the Barbell yesterday.


– 9am CrossFit
– 9am Powerlifting
– 9am Olympic Weightlifting

– 10am CrossFit

– 11am CrossFit

RSVP for your classes!

This week is DELOAD WEEK! Take a gander at our plans for the following couple of days:

Click to embiggen!

Powerlifting: Week 2 PDF

Olympic Weightlifting: Week 2 PDF


+ USA Weightlifting September 2018 Update – USA Weightlifting
+ CLB Hopes to Compete at the 2020 Tokyo Olympics – BarBend
+ Dubai CrossFit Championship is First-Sanctioned CrossFit Event – Morning Chalk Up


This might be the better option for a mobility tool. The once-popular Black and Deckers aren’t as available anymore!

Although the weather isn’t as hot as it was, the wear and tear on your body (especially if you do more than one FCF class a day!) means you need to stave off the body breaking down your own muscle tissue between workouts. BCAA supplements may be beneficial to holding you over until you can get a nutritious meal in.

For those that follow me on social see that I record a lot of my workout sessions. I do this because I get to immediately see what I did right and wrong, make adjustments, and use instagram as a workout journal. Using a bunch of tips a tricks I can usually get some fun shots (and I definitely have my go-to-angles), but tripods always make it easier. I had one of these pocket tripods last year and used it often unless I misplaced it- but I just found it again so I’ve been pulling it out on the daily. Do yourself a favor and get some of your hard work out there! Don’t forget to hashtag #HYFRsquad (the general FCF hashtag) and #FoundationBarbell when appropriate!

Join us (and thousands of CrossFit affiliates around the world) on Saturday during the 9am, 10am, and 11am classes for SAVED BY THE BARBELL

Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers.

And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health.

Read more here.


The year is flying by and though it may not seem like it, Autumn is just around the corner.

HYFR Squad at the 2018 Big Climb For Leukemia

What have you accomplished in 2018? What WILL you accomplish by the end of 2018?

Let’s take a look at what we’ve done so far this year:

January – Our Annual Post-Holidays party.
February – the start of the CrossFit Games Open + the start of our nutrition challenge
March – the end of the CrossFit Games Open, The Big Climb 2018
April – celebrated the end of the nutrition challenge
May – CrossFit Games Regionals and Singlet Saturdays
June – PRIDE! We had our first PRIDE community day and raised money to benefit GSBA Scholarship Fund. Thanks again to those who dropped in and donated to this fund.
July – the thick of summer! Sun and fun and not a lot of clothing because the gym gets HOT

Lots of things are happening around here! You guys are working out hard.. as summer comes to an end (we think) – start to think about training goals for the fall – when the sun isn’t out as much. It’s important to keep goals fresh especially during fall/winter season, where it’s tempting to stay indoors often. We’re excited to put in that work with you all the rest of the year and gearing up for 2019!



+ Make the Most of Your Time – Gym Jones

Many of us live busy lives. You make the bed you sleep in. Where you are in life is a result of all the daily choices you make. Are you being efficient?

+ American Open Series 3 To Be the Largest Weightlifting Competition in History – USA Weightlifting

You might see some familiar faces pop up after the event ends in Las Vegas. It’s going to be a doozy.

+ After Battling Cancer, Linda Elstun Takes Third at CrossFit Games – Battle Creek Enquirer

The way I see it, there are three sides to CrossFit: CrossFit the Sport where being competitive about performance is paramount, CrossFit the Philosophy where being prepared for the known and unknowable is the name of the game, and CrossFit the Lifestyle where you live your life AHAP (as healthy as possible): become responsible for your own activity, nutrition, rest/recovery, and all other life habits. Get into one and it can easily bleed over into the others.

Upcoming Events

Mark your calendars now for all these events creeping up!

Joe, AB, Sheena, and Tobias

Sheena’s Farewell Shift
Friday, 8/17 from 3:30 til 7:30pm

Come celebrate our First Lady as she embarks onto a new journey. Plenty of KILL CLIFF, rosé, and Half-Seas Sparkling Cocktails (thanks Miles) for everyone!

  Tony at last year’s meet

Olympia Fall Open
Saturday, 9/1 at Fortis Sports USA in Olympia, WA

Watch as some of your fellow FOUNDATION BARBELL athletes complete in a local weightlifting meet.

The FCF Away Team at the 2013 event

Tough Mudder WA
Saturday 9/22 or Sunday 9/23

The Tough Mudder is 10-mile 20-obstacle race in the mud that can be pretty grueling, but with a team of fun CrossFitters it’s hella fun. “With no podiums, winners, or clocks to race against, Tough Mudder isn’t about how fast you can cross the finish line. It’s about pushing yourself — and your team — to discover what you’re really made of.” More details here.

Robyn in 2017, qualified again for 2018!

Cascade Classic 2018
Saturday 9/22 and Sunday 9/23 at Magnuson Park

A fitness expo put on by our friends downtown at Riot Athletics (formerly Xplore CrossFit) there are Elite individual events, Team events, and a Weightlifting Meet all in the same weekend. Plenty of things to watch, and plenty of vendors to buy fitness gear from (my favorite part!)

Team Foundation CrossFit at Cascade Classic 2017