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Your Dog at FCF

Should we make this a shirt or hoody? Quasha designdid it!

Since Spring Cleaning is about to get underway FCF has some new guidelines for our furry friends while in the gym.  These guidelines are set up to ensure a safe, healthy, happy environment that we strive in our community, all of which apply to humans and canines alike!

We welcome well-behaved dogs into our community and love having them here, but, there are circumstances in which it is better for the community, and equally important for your dog, that they stay home while you work out.

CLEANLINESS. Short hair or long hair, do your dogs leave behind a trail on the ground? What if there was an accident? Do you vacuum/clean it up afterward? You realize that a fellow athlete may be doing their next set of burpees or situps or mobility on that same spot on the ground.

SAFETY. Are your dogs free from harm? There is a lot of potentially dangerous equipment and moving people around. Constantly. Consider your dog’s physical and emotion safety. Some signs to look for in your dog that indicate they are not relaxed; lip licking, panting, yawning, shaking, and whining.

COMFORT. Remember that not everyone loves dogs. That could leave some of your fellow athletes apprehensive about moving about the space free of anxiety. They, like you, pay for a membership so they have a safe place to go to to relieve stress, not add to it. Take this into account that is it not uncommon to be allergic to dogs. Some people are effected by just having dog dander in their environment. This would make it physically uncomfortable for those to enjoy their time in the gym. Also any aggression by an animal towards a human is a no no.

DISRUPTIVENESS. Is your dog being disruptive to class? Barking and whining are a normal part of dog’s communicating, but when it’s loud and rowdy during our classes it becomes difficult, tiresome, and annoying in the gym. You and your swolemates are paying good money to be taught by our coaches. Any extra noise/distraction is very difficult for staff to talk over, and for athletes to pay attention to.

SPACE. Is your dog taking up floor space that is needed by other athletes? Is your pup blocking equipment, or worse- using needed equipment. Our community is ever-growing and space in the gym is limited. If you are an evening athlete, you know this all too well. Please keep in mind the space that is needed for you to tether your dog and the radius of movement they have on their leash (this is not an invitation to shorten your dog’s leash). Better to leave the pup at home and show up late, than to bring him or her to the gym and be a nuisance.

EQUIPMENT. What are you using to “park” your dog? First, we only support having your dog on a harness. If your dog is tied up by a collar, they can easily hurt themselves if they are pulling. A harness provides a safer experience for your dog. Using equipment such as kettle bells to anchor your dog is fine, but please put the equipment away when you are finished. Gymnastic mats are NOT to be used for your dogs! If they need something comfy to lay on, bring in a towel or blanket for them. Make sure they aren’t in proximity to equipment that can be chewed on either. Lacrosse balls, Crossover Symmetry systems, etc.

If your dog is struggling with separation anxiety of being in the gym, we encourage you to help them out by training them. Come into the gym on one of your non-training days at an hour where there are less athletes in class, and focus solely on helping your dog acclimate to the sounds and movements in the gym… Remember: this means no working out for you that hour!

” If you reward your dog for doing something, she will repeat the behavior. If there is no reward, the behavior will go away. Simple, right? But we don’t always think about it. We are actually training our dogs every instant that we are with them, but we don’t often use that to our advantage. If you don’t pay attention to what you are teaching your dog, you could end up training your dog to jump on you, whine for attention, and run away when called!”

– Ahimsa Dog Training

This is very easily applied to training your dog to be relaxed in the gym while you work out. Make smarter choices for you and your animal.

   
Otis, canine member of Foundation CrossFit since 2011

We ask that you take these guidelines and philosophies into consideration when you bring your pup into the gym. If you have any questions regarding these guidelines or anything dog training related, please don’t hesitate to ask us.

Coach Andrea has spent over 2 years training her dog Theo at Ahimsa Dog Training, which led to her certification to be a Certified Therapy Team. As a team, they do work around the community to help de-stress people.

She also volunteered at the Seattle Humane Society in their Dog Behavior and Socialization devision. If it were not for all the passion she has for dogs and positively-reinforced training, Theo would not be the well behaved boy that he is.

Some resources:

– PLAY
– Ahimsa Dog Training
– Homeword Hound Seattle
– Seattle Puppy Works
– Kikopup on YouTube

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An Echo

Zander E, Kelsey N, Elise T

Similar to yesterday, our goal for the WOD is to get comfortable with a heavy clean complex (vs yesterday’s snatch complex). Then we’ll challenge your muscular stamina with the AMRAP, which is shorter than the recent 18.1. LET’S GET AFTER IT!

ARTICLES

+ Coffee Is Good For You – National Geographic

CrossFit WOD for Tuesday 2/27

EMOM for 18 minutes:
a. 2 deadlift + high pull + clean
b. 3 muscle-ups

AMRAP in 12 minutes:
4 T-pushups
8 squat thrusts
12 squats

Post heaviest load and score (total reps) to whiteboard!

CompEx WOD

MFT #1399

Gymnastics Strength WOD

muscle-up drills

HIIT WOD – 12pm

:40 on/:20 off x 4
– jumping jacks
– squat jacks
– push-up jacks
– jumping lunge jacks

:90/:30 for 10:00
3 shuttle run, 20’
6 twisting v-ups
9 mb squat thrust + wall chest pass
12 mb push press

AMRAP in 10:00
5 sandbag squats
10 sandbag deadlifts
150′ sandbag drag

HIIT WOD – 5:30pm

SET 1

10 rounds:
1 tire pull or farmer’s carry 30’
30’ walking lunges
40 jumping jacks

SET 2

4 rounds, :45 on/:15 off
sandbag pause squat
plate walk overs
windmills
ramp sprint

SET 3

Holds, 1:00 min on/:10 off
wall sit
arch
side plank, R
boat pose
side plank, L
glute/hip bridge
hang
hollow
reverse plank
wall sit

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The 2018 CrossFit Games Open Begins!

At 5pm today the first workout of the 2018 CrossFit Games will be released!

Remember: these will be the workouts for Friday, and again as the workouts for the weekly FCFio Event. More details here.

ARTICLES

+ 8 Reasons You Should Do the CrossFit Open – BoxRox

CrossFit WOD for Thursday 2/22

“PANIC BREATHING”

You Go, I Go: 500-400-300-200-100m for time. You can only row when your partner is racking double 24/16kg kettlebells. Unracking the bells adds a penalty to your overall time, as well as forces the rower to stop rowing.

Post teams and times to whiteboard.

HIIT WOD

Row 40 cals 1:1 rest x 4 set
Assault Bike 36 cals 1:1 rest x 4 set
Run 400m 1:1 rest x 4 set

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The 2018 FCF Intramural Open!

CGO 17.2

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. As we have in the past, we are performing the online competition as an intergym challenge. This fantastic idea came from Catalyst Fitness’ Intramural Open.

Also on Monday 2/5 we also start our Nutrition Challenge to help us gain ground in better health, better understanding of how our bodies work, better body composition for movement, and better energy! If you are serious about your performance you also need to be serious about fueling. Don’t regret not eating well when your workout results are on the line!

 

CGO 16.2 at FCF

At Foundation CrossFit we want to help you get to another level with your physicality. Competition can help inspire you to go harder than you’ve ever gone before. The pressure to perform pushes you to take training more seriously; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

Can we bring that worldwide thrill home to FCF? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. I’ve created three teams with leadership groups. The leadership and I will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS X.

Which team will claim the Golden Hammer?


CGO 15.4 at FCF

REGISTRATION

Registration for the Open can be done NOW until 5pm on Monday 2/27 at games.crossfit.com, Choose ‘Foundation CrossFit’ as your Affiliate!

Also take the 2018 Online CrossFit Judges Course. If you register for the Open, take and pass the Judges course, complete all 5 workouts, you’ll receive $20 off of your April membership!

CGO 15.3 at CFSLU

DRAFT

Coaches and the rest of the registered FCF fam will be drafted onto an Intramural team. Once drafted onto a team you’ll be entered onto the public Team Rosters which will be shared outside the office.

If you’re reading this and you haven’t registered for the CGO you might be courted by one of our Team Captains to join their team – probably more than one. Sign up and you’ll be put on a team according to order of signup.

CGO 14.4 at CFSLU

POINTS

Points will be awarded by FCF HQ after every event and totals will be shared every Tuesday morning. The biggest points you can earn your team happen with

Registration for the 2018 CrossFit Games Open: Sign up and choose Foundation CrossFit as your affiliate!

Completing the Judges Course: Take and pass the 2018 Online Judges Course and email the PDF to info@foundationcrossfit.com. You must send the PDF as an attachment. If you send a screenshot, it doesn’t count. If you forward us a link, it doesn’t count. Get me that PDF and we’ll give you those points!

CGO 14.3 at Foundation CrossFit 5.0

WORKOUTS

Athletes competing in the Open will have only four days to complete each workout: Thursday evenings the workout and standards are released, Monday evening scores are due. The Open will have five workouts over five weeks, with the fifth week including in VERSUS X, where your team points entering the event may sway the standings and winners. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship). Our competition schedule is as follows:

As per usual, we will program the workout that Friday for all CrossFit classes so you can be tested (or practice/run-through/see it) if you cannot make the weekend event. Just remember that there are point differences depending on when you do the workout. Being there for the event will put you in the best atmosphere to perform well.

This year we DO have schedule times for make-ups: Sundays at 11am during CompEx and Mondays at 1pm. That means you’ll have a chance everyday to get your points in. Try to bring your own certified judge- this is why it’s so important to come in on Friday or Saturday when the sheer attendance will allow you to have a judge, certified or not.

CGO 13.5 at CrossFit SLU (Foundation CrossFit South Lake Union)

PRIZES

We’ll have some random drawings each week for prizes, including gear, socks, water bottles, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!

2012 at Foundation CrossFit 3.0

SOCIAL

Use the hashtags #FCFio2018 and #HYFRsquad on your social media! If we see and repost it you’ll be earning your team some extra points!

2011 at FCF 3.0

In summary, our focus during the Open is on FUN. We want participation because it increase your fitness, keep you accountable to all of your gym mates, and earn you high-fives! It’s also great being able to see your results from years past, and to see where you’ve improved over time and knowledge.

Register online at the CrossFit Games site and get this party started!

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Body Fat Testing: Next Steps

In case you missed it, we will be hosting a hydrostatic body fat testing truck here at FCF next Monday, January 29th! You can read more about it HERE.

You’re signed up, hooray! Now what?

  • Note the re-test date: Monday April 2nd.
  • Pack your swim suit, towel, and clothes (for changing after) to bring with you.
  • Show up at least 5-10 minutes before your appointment time to allow for changing into your swim suit. Our bathrooms and changing rooms will be available.
  • The water is kept warm and filtered, however, it is recommended you go into the tank clean. If you workout prior to getting your test done, please take a shower before taking your test. Our shower is available for you to use however on a first come first serve basis – it is not guaranteed you’ll be able to use it before your test.
  • Do not eat a big meal 2 hours prior to testing.
  • What will happen during your appointment? Your name, age, weight, and height will be taken before you get into the water tank. Please watch the two videos below.

Not signed up yet? Review sign up instructions below!

Please note: You are only available to sign up through: desktop and mobile website (NOT the app)

  1. Log into your Zen Planner account.
  2. Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
  3. The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
  4. Then click “Reserve Appointment” and you will be charged $84.

This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!

If you would like to sign up but you are not in town on Monday 1/29 OR you aren’t in town on our retest date (Monday April 2nd) please e-mail sheena@foundationcrossfit.com.

P.S.
DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).

P.P.S
If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!

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Hydrostatic Body Fat Testing at FCF

We’re so excited to have the option of body fat testing available for our athletes before nutrition challenge starts on February 5th. This is something that we haven’t done in the past. This is not required to participate in the challenge, however, we highly recommend getting it done. Here are several reasons why:

  • Hydrostatic body fat testing is the ‘gold standard’ of body fat testing. This means it is the most accurate test out there!
  • You will have data to compare to at any time in your life.
  • It will drive your motivation to do well during and after the challenge, whether you are trying to gain weight or lose weight.
  • After the test, you’ll receive a printed analysis of your results with what you may need to do to meet your goal. We can use it as a tool to help you reach your goals in addition to nutrition.
  • This is a great opportunity to re-evaluate your fitness goals and see how your nutrition plays a (huge) part in it.

We will have a truck parked out front on Monday, January 29th from 5:30am to 6:30pm! Here is how the process works:

The test is quick and it’s going to be conveniently outside of our gym! One stop shop! The before body composition test AND after body composition test will be $84 total.

Having this data point will tell you the truth about where you are. You can retest after 8 weeks of discipline and will-power. With this data points, you’ll know if you are objectively improving or not. The truck will be back for the “AFTER” test on Monday, April 2nd. We will have a separate sign up sheet for this when the date gets closer.

Sample Body Composition Analysis

“About Your Analysis”
The human body is composed of metabolically active “lean” tissues like bone, muscle, internal organs, water, and adipose tissue (i.e. fat tissue). From both health and cosmetic standpoints, the relative amount of adipose tissue in your body is of concern. A variety of techniques have been developed to evaluate the total body fat percentage. Hydrostatic Body Fat Testing is referred to as the gold standard or method by which all other methods measure their own accuracy.” 

Here’s the information that will be provided: Client Data, Body Fat, Lean Body mass, Client History, Current Status and Goals, Percent Body Fat %, Target Weight, Weight Control Recommendations, Resting Metabolic Rate, Exercise

via GIPHY

 

THIS IS LEGIT, HOW DO I SIGN UP?
Please note: You are only available to sign up through: desktop and mobile website (NOT the app)

  1. Log into your Zen Planner account.
  2. Click ‘Make an appointment‘ // please NOTE: enter the hydrostatic tub clean (aka before you workout, or take a shower after you workout)
  3. The test date is Monday 1/29. Select a test time, which is divided into 10 minute appointments.
  4. Then click “Reserve Appointment” and you will be charged $84.

This test is completely optional. You don’t need to have it done to participate in the challenge but if you’re already committed to participating then, why NOT get it done? We want to help you understand your relationship with food and learn new habits that you can maintain even after our challenge is over. Getting this test done will be an investment in yourself. Use it to keep yourself accountable during the challenge and let’s celebrate your victory after 8 weeks and beyond!

P.S.
DEXA Bone Scans is a service that they provide as well and can be available for an additional $39 (this is not included in your $84 fee). You can have it done at the same time you sign up for a spot on 1/29 and you will submit additional payment at your test (cash or check).

P.P.S
If you have friends who would like to participate but are not members of the gym, they can still sign up to get the body fat test done. Just have them sign up through Zen Planner!

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Introducing the CDP

Have you found yourself in class partnered up with someone for the WOD and gave them a tip (based on your own experience) as to how to do a movement better? Maybe it was just a cue that has worked for you and you wanted to share it. Did it make you wonder what it would be like to be trainer? If you’ve thought of it multiple times and may have some interest in learning more, we are excited to share that we recently created a Coach Development Program.

Our Coach Development Program is a 6+ month process in becoming a CrossFit coach. Whether you have experience in the field or may be brand new, this program is designed to help you become a trainer by observing, participating, and shadowing in our classes and having a mentor(s) to check-in with your progress. Our program will also allow you to learn the Foundation CrossFit history, mission, and values that are beneficial to potentially becoming a part of the team.

If this sounds interesting to you, we’d love to hear from you. Please send us an email [info@foundationcrossfit.com and cc: sheena@foundationcrossfit.com] with the subject line “CDP Letter” with a letter of intent explaining your interest and experience (if applicable).

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Why Not? January’s Programming Preview

I loved the feedback from sharing the overview of December’s programming that I thought “HEY! With the 2018 CrossFit Games Open coming up at the end of February, why not share a preview of what’s happening through January?!”

So here it is:Now knowing what’s coming you can plan your weeks better, especially if you double classes up (ex: Olympic Weightlifting + CrossFit, Powerlifting + CrossFit, CrossFit + Kettlebell, CrossFit + HIIT, CompEx + CrossFit, etc).

With this transparency our goal is help you increase your fitness and performance with a deeper knowledge of what works and doesn’t work for you individually.

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New Year, New Goals

2018 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority.

 

TRY IT

Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here,  under Events.

READY TO GET STARTED? 

Our next Foundations On-Ramp Course begins Tuesday, January 16th and will run through February 10th. This course is 12-classes over 4 weeks.  Click here for details.

 

ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!

This is a great time to support the fitness goals of your friends, co-workers, and loved ones. Refer a Friend and you’ll each receive a $25 credit towards your memberships!

 

 

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FCF/SLU Clothing Drive for JP’s Kids

One of our goals at Foundation CrossFit is to be a positive steward of the community. This is exemplified in our free Community Classes, our October fundraisers over the years, and our charitable holiday activities. This year we are asking you all to help out a former athlete and beloved employee, Jessie Purcell. Those of you who have been with us over the years have worked with Jessie Purcell at our sister gym, CrossFit SLU. Jessie joined the team in 2012, and played an integral part in supporting our business and helping it grow into what it is today.

Jessie and Pao, both former employees of FCF, forever family

After finishing school, Jessie Purcell now works as the Department Head of Physical Education & Health at nearby Garfield High School. Health education has always been a passion for Jessie, and it is so inspiring to see her lead the charge for our upcoming generations, raising them to be healthy young adults.

This job does not come easy, as many of you know the stories of teachers having very little funding to support their students. This year we can all help by donating athletic clothing for her students for class. In fact, 10% of her students are listed as homeless this semester and are in need gym clothes, among other things.

We are making a call out to our current and former Foundation CrossFit or CrossFit SLU athletes: dig through your closets and dresser drawers to see if you have any old FCF/SLU apparel (and any other shorts/sweatpants) that you no longer wear. Bring them in and we will have a donation box set up in the gym for JP’s Kids. In addition, we are taking these donations as part of our December FCF BINGO! So you’ll be able to donate for a good cause and check a box off of your Bingo board.

Thank you and let’s make everyone’s holiday a better one!

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