Here are some of the things you may have missed from Dave’s Instagram Live from Sunday in how to break down a chicken (with very little waste)!

Chicken Stock
– Chicken bones, Mirepoix (2 parts onion, 1 part carrots, 1 part celery, thyme, parsley stem, peppercorn, bay leaf )
– Just cover with water, bring to simmer (DO NOT BOIL), drop heat to light percolation, skim funk as it cooks.  3-4 hours on stove/1 hour in pressure cooker.  Let cool, strain, store (you can freeze)

Roasted Chicken Breast
– Marinade is whole grain mustard, salt & pepper, extra virgin olive oil, herbs (best to let sit overnight)
– Sear both sides on medium heat then throw in oven until cooked thoroughly

Drums & Thighs
– Braise is soy sauce, ginger, garlic, chicken stock.
– Place everything in pyrex, loose cover, cook at 325. 

Roasted Wings
– Marinate in fish sauce, red wine vinegar, garlic, and honey overnight.
– Roast at 375 degrees.

Crispy Chicken Skin
– Place on sheet tray, stretch them out, season with salt.
– Roast at 350.
– Adds texture to anything (use in place of bacon)

WORKOUT for Tuesday 3/31/2020

Three-Peat

On a running clock

0:00-7:00
Complete 3 rounds of
20 jumping lunges
20 single-arm snatch

7:00-14:00
Complete 3 rounds of
20 jumping lunges
20 single-arm power clean

14:00-21:00 or faster
Complete 3 rounds of
20 jumping lunges
20 single-arm thrusters

Dumbbell is ideally 50/35/20lbs. Kettlebell would be 24/16/12kg.

2nd Serving – Need More Work?
Endurance-Bias

5:00-4:00-3:00-2:00-1:00-2:00-3:00-4:00-5:00 for max total calories on a rower/ski/bike. Rest 1:00 between each interval.

READ: Support Your Local Box Fundraiser – CrossFit
WATCH: Where today’s 2nd Serving came from (via Owen):

This week we transition to the majority of classes taught on Zoom- please use ZenPlanner to RSVP for your class and get the relevant meeting locations.

We will still go on Instagram/YouTube LIVE once or twice this week. Keep your eye here on the blog for news and updates!

WORKOUT for Monday 3/30/2020

NO EQUIPMENT OPTION 
for time:
800m run
50 hand-release burpees 
800m run
80 walking lunges 
800m run
100 jumping air squats 

FULLY EQUIPPED OPTION
for time:
800m run
30 db devil’s press
800m run
40 db box step-overs
800m run
50 db front squats

25:00 time cap. Fully Equipped goes with a pair of 50/35/20lbs dumbbells.

2nd Serving: Need More Work?

21s of bicep curls
21s of front delt raises
21s of bicep curls
21s of front delt raises
21s of bicep curls

Change loading as needed, but complete all reps for the full benefit. Ensure good range-of-motion. Posture may change and that’s fine.

Strength Ladder: EMOM x 4 of 1-2-1 handstand pushups, or any other movement you find difficult in large sets.

READ: Trump’s Extends Social Distancing Guidelines to End of April – NY Times
WATCH: Today’s 2nd Serving Suggestion

Watch Coach Dave as he teaches how to break down a chicken LIVE on Instagram on Sunday morning at 10am on the @foundationcrossfit feed.

WORKOUT for Sunday 3/29/2020

for time:
30′ suitcase lunge, R
30′ suitcase lunge, L
1600m run
30′ suitcase lunge, R
30′ suitcase lunge, L
800m run
30′ suitcase lunge, R
30′ suitcase lunge, L
400m run

Wear a 20/14lbs vest or pack if you can! Post times to comments.

2nd Serving: Need More Work?

GO OUTSIDE, and respect social distancing. 10/9′ at minimum. That’s your wall ball distance!

HSPU Strength Ladder: EMOMx3 of 1-2-1

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WATCH: Gut Health = HEALTH.

GET IT?! Catch it at 10am on Instagram LIVE or at the YouTube LIVE video above.

(Yes we’re serious- a 3-year-old will be leading a stretching/kids yoga class. Probably 30 minutes or so. I’ll be in the back doing the “serious” versions of the stretches)

WORKOUT for Saturday 3/28/2020

1-to-13 reps for time:
handstand pushup
pullup/table row/bent-over row

Post time to comments!

2nd Serving: Need More Work?
(Strength-biased)

3 rounds for quality:
21s front raises
21s bicep curls
21s tricep extensions

HSPU Ladder: every 2 minutes on the minute do 1-2-3-2-1 (1:00 work, 1:00 rest)

READ: THIS IS A FRIEND I GREW UP WITH: Survivor Urges Cooperation, Unity in Fight Against COVID-19 – NW Asian Weekly
WATCH: Yesterday’s workout on YouTube LIVE:

WORKOUT for Friday 3/27/2020

for max total reps
a.
:20 high knees (jump rope)
:10 rest
:20 double pushup burpees
:10 rest
(repeat 4 times)

b.
:20 mountain climbers
:10 rest
:20 1/2 pushup hold
:10 rest
(repeat 4 times)

c.
:20 Russian twist
:10 rest
:20 hollow
:10 rest
(repeat 4 times)

d.
:20 jumping power squats
:10 rest
:20 (weighted) wall sit
:10 rest
(repeat 4 times)

e.
:20 goblet squats
:10 rest
:20 weighted wall sit
:10 rest
(repeat 4 times)

Rest 1:00 between sets. Post total reps completed to comments.

FULLY EQUIPPED
Same format and goal as above
a. high knee jump rope / double burpee pushups
b. knees-to-elbows / dip support
c. weighted Russian twist / L-sit
d. hang power clean, 43/29/20kg / weighted wall sit
e. front squat, 43/29/20kg / weighted wall sit

Post total reps completed to comments.

2nd Serving: Need More Work?

for time: 5k row/run/ski (10k bike)

HANDSTAND PUSHUPS: E2MOM x2: 1-2-3-2-1

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WATCH: How are your desk ergonomics? All I would ask is can you adjust position frequently enough so that you’re not frozen for a workday?

AIR HIGH FIVES!

How are you holding up?

WORKOUT for Thursday 3/26/2020

NO/LIMITED EQUIPMENT
for time:
100 walking lunges
80 (jumping) squats
60 situps
40 1-arm burpees, alternating
60 situps
80 (jumping) squats
100 walking lunges

FULLY EQUIPPED
for time:
40 front lunges, 43/29/20kg
30 toes-to-bar
20 hang power snatch, 43/29/20kg
10 squat clean thruster, 43/29/20kg
20 overhead squats
30 toes-to-bar
40 front lunges, 43/29/20kg

Post time to whiteboard!

2nd Serving: Need More Work?
Strength-bias

for time:
40 front squats, heavy and awkward
40 hspu / hand-release T-pushups

Front squat should be around 70/50/30kg if you are fully equipped. If “heavy and awkward” is not an option double the reps to 80.

READ: Seattle Station Says It Won’t Carry Trump’s Coronavirus Briefings – Deadline
WATCH: Pulling and back exercises are part of the home exercise diet that seem to disappear, especially if you have no/limited equipment. This is why you’re prescribed so many hanging exercises in the gym: both barbell and pullup bars.

FCF doing “CINDY” at Greenlake Park, April 2009

WORKOUT for Wednesday 3/25/2020

LIMITED EQUIPMENT
3 rounds for max total reps:
 1:00 thruster
 1:00 burpee
 1:00 push press
 1:00 box jumps
 1:00 SDHP
 1:00 rest

FULLY EQUIPPED (Find me in that video!)
3 rounds for max total reps:
 1:00 wall ball, 20/14/8lbs to 10/9/9′
 1:00 SDHP, 35/25/15kg
 1:00 box jumps, 20/16/12″
 1:00 push press, 35/25/15kg
 1:00 calorie row
 1:00 rest

NO EQUIPMENT
3 rounds for max total reps:
 1:00 jumping squat
 1:00 burpee
 1:00 hand-release pushups 
 1:00 tuck jumps
 1:00 prone snow angels
 1:00 rest

Join us at 7am on Zoom, 12pm on Zoom and Instagram Live, and on YouTube at 6pm we’ll premiere yet another Follow Along Workout video:

Share total reps completed to comments!

2nd Serving: Need More Work?

400m walking lunge. Give yourself a 15:00 time limit. Scale to 300m or 200m if needed.

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WATCH: Did you purchase THE FITTEST like I did? Shall we watch party?

Join us for an INSTAGRAM LIVE and Facebook Live Q&A tomorrow at 1:05pm after the 12pm workout for a 30-minute discussion on FITNESS AT HOME, especially now with Governor Inslee’s STAY HOME, STAY HEALTHY mandate.

Not only are they our best friends, but they can work as weights in a pinch!

WORKOUT for Tuesday 3/24/2020

For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.

AMRAP in 10:00 for time:
10 sumo deadlift high pull
10 Right-arm press
10 sumo deadlift high pull
10 Left-arm press

Share rounds completed to whiteboard.

7am: Live workout on Zoom
12pm: Live workout on Zoom, Instagram Live, and Facebook Live
6pm: YouTube Premiere

2nd Serving: Need More Work?

a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
goblet squats 15-10-8-8-8
good morning 15-10-8-8-8 4

b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve.
12+ Bulgarian split squat/side
20 stiff-leg sumo deadlifts

c. For time.
50 feet-parallel calf raise
50 toes-out calf raise
50 feet-parallel calf raise
50 toes-in calf raise
50 single-leg calf raise/side
50 feet-parallel calf raise

READ: CrossFit Community Grieves the Passing of Giancarlo Agostino Di Maria – Morning Chalk Up
WATCH: On a scale of 1 (Zombie) to 10 (GREAT), how would you rate your sleep? On a weekly average?

Check your inbox for the “COVID-19 4TH UPDATE” email! It’s got tons of info on how we plan to continue providing you with the good stuff.

We’re going to hit you with three follow-along workouts every Monday through Friday. We’ll go live once a day on Saturdays and Sundays.

WORKOUT for Monday 3/23/2020

7am: Live on Zoom (RSVP via ZenPlanner for meeting address)
12pm: Instagram Live on mobile!
6pm: Live on INSTAGRAM LIVE and Zoom (RSVP via ZenPlanner for meeting address)

“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats

-OR-

“MARY”
AMRAP in 20:00
5 handstand pushups
10 alternating single-leg squats
15 pullups

Share rounds completed (and any extra reps) to comments!

Modify and/or scale the pullups depending on your equipment situation. Got a band, kettlebells, or dumbbells? Do some bent-over rows or seated rows! If going for HSPU don’t kick a hole into your drywall.

2nd Serving: Strength

AMRAP in 9:00 of
15 band press
15 band overhead tri ext
15 band bent over row
15 band reverse curl

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WATCH:


Tune into Instagram Live at 10am and learn how to cook a perfect omelet with Dave!

WORKOUT for Sunday 3/22/2020

GET OUTSIDE. Sit on your deck, walk around the block (maintaining a 6’ minimum with others), go for a hike/bike ride/jog, get in your car and go outside the city, etc.

READ: We’re Not Going Back to Normal – Technology Review

WATCH: