17point1 is

ARTICLES

+ CrossFit Games Open 17.1 Official Rules and Scoresheet – CrossFit Games

CrossFit WOD for Friday 2/24

CGO 17.1

for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx = 50/35# dumbbell and 24/20″ box jumps
Scaled = 35/20# dumbbell and 24/20″ box jumps/step-ups

20:00 time cap. Post time to whiteboard.

Olympic Weightlifting WOD

overhead squat, snatch pull + snatch + snatch balance, clean pull + clean + jerk from dip

partner leg lifts, back (hyper) extensions, downward dog

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FCFIO2017 Team Shirts

 

To accompany the FCF INTRAMURAL OPEN 2017 we will be making available “team” shirts for purchase beginning on Thursday (maybe sooner)! ICYMI, the 2017 Captains are Ali (Red Team – Thundercats), Sarah (Green Team – Flex Appeal) and Cheryl (Blue Team – Blue Barracudas). Recruiting is in full swing! Not on a team yet? Pick your favorite color and approach the Captain! If you’d like to rock one of these new shirts, we will have them on our Apparel Store for $20 each.

How to use the FCF honor system Apparel Store:

  • Choose a shirt.
  • Locate the FCF Apparel/ Accessories Store clipboard.
  • Write your name.
  • Circle Cash or Acct.
  • Apply the sticker.

We bill for retail & snack store account purchases on the 1st and 15th of each month. Have cash? Circle Cash and place it in the milk bottle.

We will have a limited supply of the FCFIO2017 shirts available, so get them while supplies last!

 

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The 2017 FCF Intramural Open!

CGO 16.2 at FCF

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. This year we’re copying a fantastic idea from Catalyst Fitness’ Intramural Open idea… and I’m going to plagiarize the hell out of it! IT’S THAT GOOD OF AN IDEA.


CGO 15.4 at FCF

(Actually I’ll just their entire post and change the details as I see fit)

Our goals at Foundation: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; 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? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

I’ve chosen three people to be Team Captains (who will also have Co-Captains and Lieutenants). We 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.

Who will claim the Golden Hammer?

CGO 15.3 at CFSLU

REGISTRATION

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

CGO 14.4 at CFSLU

DRAFT

Coaches and the rest of the registered FCF fam will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes.

Once drafted onto a team you’ll be entered onto the public Team Rosters.

If you’re reading this and you haven’t registered for the CGO you’ll probably be courted by one of our Team Captains to join their team – probably more than one. Pick the most fun team!

CGO 14.3 at FCF

POINTS

Points will be awarded by FCF HQ after every event.

+1 Point

Score Entry: If you are officially registered on the CrossFit Games site and plug in your official score after you do the workout you score a point! No excuses- plug your score into the website asap and we’ll always be able to see who did their duty.

Performance: Every member of a team that completes the Open workout anywhere in the world (so travelers can still help their teams) earn one point per performance, through proof of attendance to a CrossFit gym. This goes for Rx AND Scaled athletes.

Podium: Top 3 males AND Top 3 female athletes each earn one point for their teams. This also applies for both Rx and Scaled competitors.

Pride: Wear any of our official FCF gear during the your scored event and earn another point for your team.

Social: post a relavent picture or video to facebook or instagram, tag @foundationcrossfit #FCFio2017 #HYFRsquad, and earn your team a maximum of 1 point per week.

Judging: If you take and pass the 2017 Online Judges Course (see below) then you’ll be able to judge other athletes. Certified Judges will be able to earn another point for every performance judged.

+3 Points

Attendance: Every member of a team that completes the Open workout at the weekly throwdown on Saturdays at 10am earn their teams three points. This goes for Rx AND Scaled competitors.

Personal Records: If you perform your first-ever skill when grinding in a workout, your team will be awarded three extra points! Think chest-to-bar pullups, a new max snatch/CJ, handstand pushups, the elusive muscle-up, etc. Been in the Open before and the event is a repeat of a past event? Set a PR and earn a 3-pointer for your team!

+5 Points

Spirit: Who stands out and represents the spirit of Foundation CrossFit? The team with the most encouragement, noise, pride, and PRESENCE each week will receive 5 points per standout action. Multiple teams can win every week.

Judges Course: Take and pass the 2017 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 me a link, it doesn’t count. Get me that PDF and I’ll give you your points!

CGO 13.5 at CFSLU

WORKOUTS

Athletes competing in the Open will have only four days to complete each workout. We haven’t yet set our schedule for competition. 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).

As usual, you can be tested at any CrossFit class on the predetermined CGO day, which is Friday.

To earn your team even more points, show up to our weekly CGO Events on Saturdays from 10am to 12pm. This is the day to prep for, so that you can show up with your team and push it to the limit.

Make-ups are to be done on during our business hours and you’ll have to ask the coach on floor permission (which they might not give), as well as provide your own certified judge. This is why it’s so important to come in on Friday or Saturday.

2012 at FCF

PRIZES

We’ll have some random draws 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!

2011 at FCF 3.0

SOCIAL

If you’re posting anything on Facebook and/or instagram make sure you tag the gym @foundationcrossfit as well as use the hashtag #FCFio2017!

IN SUMMARY

Our focus is on FUN. We want participation because it will keep you accountable, make you more fit, and it will get you high-fives and you’ll be happy and love life more and glow and glisten and stuff. Facts.

Register online at the CrossFit Games site, or don’t, and let’s start this party!

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12point3

Today you get yet another taste of a CGOpen workout. We don’t just like to represent and participate in the world wide competition, we do our own in-house event to keep everyone accountable while having tons of fun. Look for the official rules later today!

 

ARTICLES

+ Anaerobic Lactate Training: Pushing Out the Red Line with Killer Training – TrainHeroic

CrossFit WOD for Saturday 2/18

CGO 12.3

as many rounds (and reps) as possible in 18 minutes:
15 box jumps, 24/20″
12 shoulder-to-overhead, 53/35kg
9 toes-to-bar

Compare here. Post results to comments!

Competition CrossFit

Team row/box jump/db cleans, snatch % ladder, PSn+WB, deadlift/hspu, midline

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Cleanliness Reminder!

The gym is a great place to destress, work out, and spend time with friends. It’s our safe haven! We are thankful and lucky to have an awesome cleaning crew. They come in on a weekly basis to clean the bathrooms, garbage & recycling, and over the weekend they sweep/vacuum and use a RugDoctor on our gym floor. You see them. Make sure to let them know how much you appreciate them!

We all work hard to keep a safe environment for everyone and would like to use this opportunity to remind you to keep our facilities clean.

  • Keep your personal items in cubbies to keep the gym space for gym equipment.
  • Keep chalk inside of the bucket!
  • Wipe down your equipment with disinfecting wipes and return to their home after use.
  • Wipe down your pull up area/barbell (especially if you accidentally ripped a callous).
  • Stay home if you’re sick!

And now, a message from Coach/RN Mark

Hey everyone!

You’d think you would be ok with surviving this last flu season, but alas, microorganisms never sleep #RW3. There has been increased reports of norovirus in the Seattle area and we’d like to keep you informed on what that might mean for you!

What is norovirus?
Norovirus is a highly contagious virus and can cause sudden onset of vomiting and diarrhea. One of the most common ways it is spread is through contaminated food and water or through contact with contaminated surfaces.

What are the symptoms?
The most common signs of norovirus are vomiting, diarrhea, and abdominal pain. You would also see an increase in temperature (low grade) and possibly muscle pain (probably masked by all the WOD’s you’ve been doing). Symptoms usually begin 12-48 hours after initial infection and most feel better after 1-3 days. Keep hydrated!

Prevention!
Practice proper hand hygiene! Wash your hands, thoroughly, with soap and water especially after you use the bathroom. If you suspect that you have norovirus, stay home! Avoid going to work or coming to the gym.

For more information please visit:
CDC
Mayo Clinic

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Leveled Up!


Sheena C and her Level 2 CrossFit Trainer crew at CrossFit Belltown (courtesy CrossFit.com)

She was so excited she couldn’t help but blink.

ARTICLES

+ Drunk On Sugar? – CrossFit Journal

The decision has been made. We will be stopping sales of water and KILL CLIFF and instead now only serve Michelob Ultra as a post-workout beverage:

How many popular CrossFitters did you spot?

CrossFit WOD for Monday 2/5

bench press 5x5x75%

Fitness

3 rounds for time:
20 wall ball, 20/14#
20 burpees

Performance

3 rounds for time:
20 2-for-1 wall ball, 20/14#
20 plate jump burpees

Post times to whiteboard!

Olympic Weightlifting WOD – Test Week!

Monday: back squat, snatch max
Wednesday: front squat, clean & jerk max
Friday: overhead squat, power snatch, power clean & jerk

Kettlebell WOD

Ground Force
Skills: Cleans
Review: TGU
Simple and Sinister Test

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YGIG and Bingo

You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.

ARTICLES

+ Introducing FCF Bingo for February – Foundation CrossFit
+ 17 Health Benefits of Cinnamon – Jen Reviews

CrossFit WOD for Thursday 2/2

superset:
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side

10 rounds for time YGIG
150m row
15 kettlebell snatch 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

The DOWNHILL

for time:
100m walking lunges
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints

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F-C-F-B-I-N-G-O

Now that January is over we think we need something to keep the goal-setting and goal-finishing fires going. We’re not ‘resolutionaries‘. The 2017 CrossFit Games Open season is among us and what better way to kick off February by playing a new game…
 
Introducing FCF BINGO!
 
Here’s how we’re going to get geared up for the season and get a head start preparing for the 2017 Intramural Open (yup, we’re doin’ that again) at FCF.
 
– Starting tomorrow 2/2/17, FCF Bingo cards will be available for you to pickup and place in your journal.
– For the entire month of February, your goal is to complete as many tasks as possible!
– This is a completely optional game.
– Everyone is invited to grab a Bingo card, write your name on it, and start working on getting boxes checked off by your coaches until February 28th. It will have various tasks such as attending an array of classes and classtimes, posting selfies in the gym, and tagging us in social media, doing burpees, etc.
– After submitting in your card, you will be entered into a raffle for different prizes. The more you have filled out, the more entries you get BUT you are only allowed to win one prize.
 
One Bingo: 5 winners
Three Bingos: 3 winners
Blacked-out card: 1 winner
 
– You will be responsible for keeping your bingo cards with you or in your journals. If you lose it, you lose your checked boxes- no resigning past accomplishments!
– You may submit your bingo cards before February 28th.
– Cards will be checked at the end of classes on Feb 28 and the winners will be announced on Saturday, March 4th during the CGO 17.2 morning event!
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Not JT

Flashback Friday: Colin B doing HSPU back at FCF 3.0

Some random things:
– Tomorrow we are hosting a FREE COMMUNITY WORKOUT at 12pm SHARP. Bring anyone you want! Just show up!
– Not this coming Saturday, but NEXT Saturday is our Holiday Party at Optimism Brewery.
– Registration for the 2017 CrossFit Games Open is up! This year will be like last year at FCF w/ the Intramural Open starting with VERSUS X and ending with VERSUS XI!
– Apparently if you purchase a pair of the new Reebok CrossFit Nano 7’s then you get a free 2017 CrossFit Games Open registration!

Also: I already registered myself AND Team Foundation CrossFit:

ARTICLES

+ China Facing Weightlifting Ban as IOC Sanctions More Athletes Over Doping – BBC Sports

CrossFit WOD for Skills Friday 1/13

Fitness

5 rounds for time:
9 Z-press, 20/15kg
9 pushups
9 dips

Performance

5 rounds for time:
9 hspu
9 pushups
9 ring dips

Olympic Weightlifting WOD

overhead squat, snatch + snatch balance, 2 cleans + 1 jerk

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RSVP Policies

This is a repost of an email sent to all of our current athletes on January 11, 2017.

We have had an incredible year of growth and improvement as we complete our 7th year of service to the Capitol Hill neighborhood. Foundation CrossFit continues to cement itself as the leader in fitness and exercise, with a strong emphasis on community, virtuosity, and technical skill. This year has seen a welcome growth in the classes we offer, numbering more than any other gym in the neighborhood. We now offer over 85 classes per week, in multiple class types:

  • We offer CrossFit strength & conditioning classes 7 days a week, what we consider our cornerstone fitness program, including a Competitive CrossFit class (formerly Level 2).
  • We added a Olympic Weightlifting program focusing on skill/power/strength development and technical training.
  • We have multiple Fitness classes including HellaFit, Kettlebell, and Mobility, with more to come (Gymnastics perhaps?).

We strive to be a successful fitness program for our athletes by continuing to evolve. We pride ourselves not on how many athletes fill a class at once, but on how long our athletes have been training with us. The tenure of our athletes range from the most recent Foundations Program graduates in the past year to 5-, 6-, and even 7-year veterans of Foundation CrossFit. It is incredibly rewarding to provide an ever evolving fitness and performance program that meets the changing needs of our community.

Our current policy is as follows:

+ RSVP is required for all classes.

+ If you do not plan to attend a class, you may remove your RSVP before class starts.

+ Any no-shows are counted against your monthly allotment of classes.

We have received feedback regarding the situations when classes fill up and there are no more spots available. With our lenient RSVP policy, we have seen that some athletes reserve multiple class spots even though they may not be able to attend, as they are willing to lose the class out of their monthly membership. It is unfortunate for us two-fold: if Athlete A does not show up, their class spot is not only lost to them, but that unused reservation also prevents Athlete B from registering if the class is full.

Our updated RSVP policy is as follows:

+ RSVP is required for all classes.

+ If you do not plan to attend a class, you must remove your RSVP at least 2 hours before class starts.

+ Any no-shows are counted against your monthly allotment of classes. If your RSVP is for a spot in a FULL class and you do not attend, you have essentially taken a class away from another athlete and you will be charged a $10 RSVP fee.

This implementation will allow our athletes to plan their day around their fitness and health, and will reduce the confusion we see when classes fill up. Ultimately, we hope to not charge anyone, and we won’t need to as long as everyone respects the rules.

The Zenplanner interface has been updated with the 2-hour cancellation limit. These RSVP policies, including implementation of the $10 RSVP fee will be enforced as of February 1, 2017.

As always contact us if you have any other questions, comments, or concerns.

 

RSVP Policy FAQ

We have received feedback from athletes who are not able to attend class due to the RSVP being full, and we find that a handful of athletes do not show up after reserving a spot. Requiring a release of the RSVP allows more athletes to attend their preferred class time.

We are implementing a requirement to remove your RSVP at least 2 hours before a class starts. We chose this timeframe because it generally provides an athlete enough time to decide if they can attend a class. It also provides another athlete ample time to be add take that open spot. A $10 RSVP fee for no-shows to a full class will also be implemented.

This is simply an enforcement of the rule. We have considered and tried multiple options, and so far none have worked very well.

If you are currently following the RSVP policy, you are asked to remove your RSVP for a class that you do not attend. This new policy requires you to remove your RSVP two hours before class begins. Furthermore, the RSVP fee will only apply in the situation where we have a class fill to capacity and your reserved spot has prevented someone else from attending the class.

We will be happy to make some exceptions for situations that arise from emergencies or illness. Please send us an email.

No. We actually do not intend for this to be a revenue generator. We have raised our rates just 2 times in the 7 years we have been in business on Capitol Hill (compare this to how many times your local coffee shops and restaurants have raised prices). Even as our costs continue to increase every year, we review our prices annually and do our best to maintain our pricing structure, while continuing to improve our coaches education, classes offered, facility improvements, and equipment.

 

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