This Thursday is the start of the 2020 CrossFit Games season as the CROSSFIT GAMES OPEN begins! You can participate officially by registering, or just show up to Friday classes to test yourself!
For the Olympic Weightlifting Track we are still working on some complexes to sharpen up your technique and timing- specifically your ability to get under the bar and stand it up. Accessories are designed for better shoulder rotation, core strength, and pulling power.
For the Powerlifting Track we have max-rep tests at 85% and accessories for lockout: hips & knees and shoulders & arms.
4 rounds for time: 30 hand-release pushups 400m run
Post time to whiteboard. We max out a back squat next Monday.
CrossFit WOD for Tuesday 10/1
CrossFit Games Open 19.4 for total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest for 3:00 before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees
Time cap is 12 minutes. Post score/time to whiteboard.
CrossFit WOD for Wednesday 10/2
:30 handstand walk then :30 off for 10:00, then
for time: 60 overhead kettlebell lunges, 32/20/12kg 50 burpee over kettlebell 40 toes-to-bar 30 kettlebell single-leg squats 20 inverted burpee
CrossFit Games Open 11.1 AMRAP in 10:00 30 double unders 15 ground-to-overhead, 35/25/15kg
Rest 3:00 then 100 dips for time.
Post score and time to whiteboard.
CrossFit WOD for Saturday 10/5
in teams of two go as far as possible in 35:00 1600m run 100 pullups 200 pushups 300 squats 1600m run 300 situps 200 lunges 100 pullups 1600m run
One person working at a time. Each of the 1-mile runs must be done in alternating 200m efforts. Post time to whiteboard.
CrossFit WOD for Sunday 10/6
5 rounds for time: 12 dumbbell deadlifts 9 dumbbell hang power cleans 6 dumbbell shoulder-to-overhead
2×50/35/20lbs. Post time to whiteboard.
FOUNDATION BARBELL CLUB
We’re in a NEW cycle for October.
For the Olympic Weightlifting Track we will continue working on some complexes to sharpen up your technique and timing. You’ll have dedicated accessories for strict strength, and flexibility practice to improve your positions.
For the Powerlifting Track we have another cycle of squats, bench, strict press, and (this time) sumo deadlifts to increase those end-range numbers, also with a nice amount of accessories to improve the smaller engines.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-09-29 22:18:582019-09-29 22:19:00Week of 9/30 through 10/6
We had six athletes competing at the 2019 Cascade Classic presented by Riot Athletics at Magnusson Park this weekend. Our Team took third in their division!
Knowledge is power! Committed to improving the lives of our athletes and community, in just over a week and in partnership with CPR Seattle, FOUNDATION is able to provide a discounted rate for this four-hour course. This $65 registration fee covers training and instructor costs.
Many people believe that it happens so infrequently that they don’t need the training, or they don’t take it seriously. Let us share a story about one of our community members:
Hi all- Around 4.5 years ago I was working out on machines in the Seattle Univ gym. I’d been training 3x/week on the SU masters swim team and competing in races for about 25 years. I have no family history of heart problems and my health and fitness was pretty good. I had no warning signs (pain or anything) and just blacked out one day after getting off the elliptical. Turns out I walked downstairs and got on another machine and slumped over. I was told my eyes were open and it looked like I was maybe having a seizure.
The guy who saved me was a grad student and squad leader in the National Guard. He was, luckily, on the machine next to me. As the Seattle Univ staff froze, then backed away and watched, he started CPR immediately, ordered someone to get the AED and another grad student stepped up to spell him on CPR (it’s an intense physical act) and he shocked me 4 times.
SU called 911 and the response was within minutes because that gym is next door to Swedish Hospital and a fire station. I was told they used the AED 3 more times. I woke up 10 hours later in the ICU wondering what happened.
I’d like as many people that can, show up for this training. You never know how you’ll respond in this sort of an emergency, at the gym or anywhere else. It’s a beautiful, violent act to save a life. Give yourself the best chance to be able to do it.
Thx, Russ, who you can find at the 8:00am FCF classes on Mondays, Wednesdays, and Fridays! 🙂
FOUNDATION has installed an AED station on-site, and the more of us that are educated in its use, the better for the safety of our community. Spaces are limited, so sign up now!
Join us to become CPR-certified and have the confidence and know-how to help save a life when a situation demands it. The training complies with all state (WISHA) and federal (OSHA) requirements, and students will receive a two-year electronic certification card (eCard) from the American Health Association (AHA) upon completion.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-09-19 12:38:132019-09-29 22:19:23CPR & AED Training at FCF