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.
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:
RECOMMENDATIONS
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.
http://www.foundationcrossfit.com/wp-content/uploads/2018/03/CGO-18point3-12.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-09-09 16:41:262018-09-09 22:16:04Week of September 10 through 16
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.
http://www.foundationcrossfit.com/wp-content/uploads/2018/09/savedbythebarbell.jpg12951500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-08-31 11:05:452018-09-01 00:09:51Saved by the Barbell
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!
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?
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 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!)
http://www.foundationcrossfit.com/wp-content/uploads/2018/08/BigClimb2018-5.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-08-16 21:53:392018-08-17 00:09:18Articles and Other News
FCF has been my second home for 10 years.. wowza! I’m honored and grateful to have been a part of it all: the very beginning at Greenlake + Lake City, the shared space with Seattle DogWorks + workouts at Cal Anderson, FCF 3.0 (pre-Chophouse Row), and the ever present 1415 12th Ave. So it is bittersweet to announce that I will be stepping away from my full-time coach role.
Getting to know all of you is one of the rewarding parts of being a coach. I love teaching and cheering you on. I enjoy seeing your success/PRs, witnessing failure, seeing even more success/PRs after said failure… this can all count for outside of the gym too! I also got to know some of you by leading nutrition challenges, community events, and our holiday parties. So it is fitting that I will be taking these experiences with me to our neighbor down the street, The Riveter, as Associate Director of Member Development.
It has been a fun, yet challenging, time figuring out my goals/passions/career since becoming a mother. Though I won’t be around as much as I have been (I will still be around — down the line will coach from time to time. Andrew won’t let me go too far, and he’ll be back coaching in the evenings), I’m very excited to start this new journey!
Please continue to be badass!! Continue to cheer each other on, high five one another more, be your authentic selves.. that’s what makes FCF what it is. I feel like I have a lot more to say, but this isn’t a goodbye note so I’ll leave it as is. 🙂
I’m excited to be an athlete alongside you all. My last day of coaching is this Friday 8/17. Come celebrate a special Champagne Friday with me!
http://www.foundationcrossfit.com/wp-content/uploads/2018/08/GDJI2268.jpg11251500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-08-13 15:22:542018-08-13 15:32:09A Letter From Sheena
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/FCFnov2017-96.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-08-06 20:37:482018-08-07 00:10:15High-Intensity Interval Training
http://www.foundationcrossfit.com/wp-content/uploads/2017/07/FCF_Seattle_USFlag-banner.png3561200Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-07-03 21:32:192018-07-03 21:33:01Independence Day 2018
Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.
Welcome to June! The sun’s out, and we’ll be outside celebrating our incredible community in the 2018 Pride Parade! Why? Because we believe that everyone deserves an opportunity to live a fit and healthy life! We are proud to foster a strong, supportive community and fitness for all. Everyone who comes through our doors is considered an athlete regardless of gender identity, sexual orientation, size, age, shape, or ability.
Details soon…save the date, Sunday, June 24, and come walk with Foundation CrossFit! We’re going to have a ton of fun!
And here is our 2018 SPECIAL EDITION Pride shirt! Pre-order so we can ensure you get the size, color, and style you’re looking for! Order here now: https://fcf.sites.zenplanner.com/retail.cfm
CrossFit WOD for Saturday 6/2
CGO 18.1 – Rx
AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row
CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/T-Shirt-Mockup-2018-PRIDE.jpg7561024Tonyhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngTony2018-06-01 03:39:182018-06-01 23:13:30June is Pride Month
We regret to inform you that effective immediately Adrian is no longer a coach of Foundation CrossFit. We appreciate the time we had with him, his passion for Olympic Weightlifting, and his assistance in developing our Foundation Barbell Club. We wish Adrian all the best in his future endeavors.
During this transitional time, our focus remains on you, our athletes, and providing you a great fitness experience.
What changes can you expect?
Other than seeing a different face coaching your mid-day and evening Olympic Weightlifting classes, you will see no immediate changes. We will be adjusting coaching schedules accordingly to provide coverage for all our regularly scheduled classes.
Thank you for registering for the current Olympic Weightlifting and Powerlifting cycles. There are a large number of you ready for big weights – with that said we need to be proficient with space so make sure you and your partners stay focused on your work. If you’re in early, hit your personal accessories and stretches. Get your snatch positional stretches specifically if you’re in Olympic Weightlifting.
Click to embiggen!
