Thursday: BW Chipper

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.

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Wednesday: Fight Protocol

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.

READ: Fitness Industry Fights for Inclusion in Third Stimulus Package – Club Industry
WATCH: Did you purchase THE FITTEST like I did? Shall we watch party?

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Tuesday: Fitness at Home

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?

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Monday, CINDY, MARY

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

READ: A Fiasco In the Making? – STAT
WATCH:

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Chef Dave, Coach Dave


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:

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HIIT Saturday!

Thanks to all the swolemates who jumped on the Champagne Friday Zoom!

It makes me very happy that we can still connect in these strange new times.

WORKOUT for Saturday 3/21/2020

Tune into INSTAGRAM LIVE at 10am to watch Lauren and Nathan’s high intensity interval training class!

Make sure you have an object of “medium weight”. They’ll have a warmup, some stretching, jumps, and abs.

2nd Serving: Want more work?

Endurance Track

5 sets:
EASY PACE: 800m run/1000m row or ski/2km bike
FAST PACE: 300m run/400m row or ski/.8km bike
3:00 rest

Today is about building better capacity around 20+ minutes of effort (think 5k time trial). You’ll choose your modality (run, row, ski, or bike) and have two different paces: easy and fast.

Begin with your easy pace that rolls into your fast pace. Record the time to completion, rest 3:00 then repeat for a total of 5 rounds.

You should be timing both of these efforts to see if they stay consistent or become faster as you go. Do not allow yourself to get slower in any of the efforts.

READ: While Other States Order Residents to Stay at Home, Washington Resists – The Seattle Times
WATCH:

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Four Tabatas

WORKOUT for Champagne Friday 3/20/2020

tabata intervals (:20 of work, :10 of rest, repeated for 8 rounds)
– close-grip pushups
– Cossack squats
– v-ups
– weighted lunges

Rest 1:00 between exercises. You can increase difficulty by upping it from 8 rounds to 12 rounds. Just go for max reps each and every round. Share total reps completed per exercise to comments!

Post-workout is Dave’s Hip Mobility Flow:

Need a second serving? Try this one:

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

Use a 50/35/20lbs dumbbell and a 24/20/16″ box/elevation. If you can’t go over, don’t! Time cap: 20 minutes

COMMUNITY

We’ll be on Zoom at 6pm to hang out with your favorite beverage of choice and shoot the shit with the FCF Team. Stretching may or may not occur.

READ: Coronavirus Is Speeding Up the Amazonification of the Planet – One Zero
WATCH:

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Community: Intact!

One of the many ways gyms are adapting in these strange, strange times are by becoming virtual.

We had a great turnout for our Instagram and Facebook LIVE workout session at noon, and then again for our Wine Down Wednesday Mobility & Community Hour

WORKOUT for Thursday 3/19/2020

CGO 12.1
Max target burpees in 7:00. If you can, set an object 6″ above standing reach. The burpee rep starts with chest and thighs on the ground, jump and two-hand-touch the object before repeating. If you don’t have an object just make sure you jump vertically.

Share score to comments. Post-workout will be washing your hands then 1:00/position of Hips of Glory + Pigeon Stretch + Seated Shoulder Extension.

LIVE WORKOUT

We will host a full hour class with CGO 12.1 on Zoom at 6pm. RSVP on ZenPlanner to get the meeting code after you wash your hands!

Things you should have ready:
– enough space for you to lay down
– a weighted backpack or luggage (or weights if you have any)
– soap and water for washing your hands
– a fully charged phone or laptop so you can view the entire class

READ: Coronavirus and the CrossFit Community: A Call to Action – Morning Chalk Up
WATCH: WASH YOUR HANDS! Hand sanitizer if you can’t, but washing your hands is priority.

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Holding Up?

The past 3 days have felt like 3 weeks. How are you holding up?

What else can we do to help you?!

LIVE FOLLOW-ALONG WORKOUT at 12pm on Instagram Live

Follow us @foundationcrossfit.

Joint prep, 10 rounds of a 1:00 plank, then a quick mobility session.

….AND After your day is done, join us for a LIVE WINE DOWN WEDNESDAY at 6pm on Zoom

Download at zoom.us and at 6pm, join us with Meeting ID: 580 179 0582 

WORKOUT for Wednesday 3/18/2020

4 rounds for time:
400m run
50 squats

Rx+ is jumping squats. Work on your HSPU progressions: every 2:00 complete 1-2-3-2-1 for three rounds.

CORE WORKOUT

Do 2-3 rounds of Will’s Ab Sequence

We got some fresh ideas in bringing some sort of LIVE session to you daily. One of those ideas is a cooking session. This Sunday at 10am Coach Dave will run you through how to cook the perfect omelet.

What ingredients you’ll need (adjust as needed):
– eggs
– olive oil
– butter or ghee
– salt & pepper
– cream, half & half, or any sort of dairy/non-dairy milk
– veggies like mushrooms, red bell pepper, spinach, onion or shallot, etc

What you’ll need in your kitchen:
– a stove
– a pan, preferably non-stick
– spatula
– bowl
– fork or whisk

This will be streamed on Instagram Live, but in the future we’ll be using Zoom (so download that if you haven’t already!)

READ: How Long Will Coronavirus Live on Surfaces or in the Air Around You? – NY Times
WATCH:

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Well Damn

What a whirlwind of a day.

On Sunday night we were notified that Governor Inslee issued a mandate that we, as a fitness facility, had to cease operations as we knew it until March 31st.

I hope you received our three emails. If not, check your inbox.

We’re going to turn these lemons into lemonade! We spent the entirety of Monday brainstorming how we can keep you fit and healthy through this crisis.

WORKOUT for Tuesday 3/17/2020

5 rounds for time:
12 deadlifts
9 front squats
6 strict press

Use an odd-object like a backpack full of books or groceries, a case of water, your pet (just kidding), or some other load. If it’s extremely light and 5 rounds breeze by quickly then make it an AMRAP in 12:00. See the video below!

MOBILITY for Tuesday 3/17/2020

We will stream this LIVE on our Instagram at 1pm.

ENDURANCE for Tuesday 3/17/2020

5 sets:
800m, easy pace
300m, fast pace
3:00 rest

READ: Inslee Announces Statewide Shutdown: Restaurants, Bars, and Expanded Social Gathering Limits – WA.gov
WATCH:

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