Hope everyone had a great weekend- the weather was nice and mild during the days! Evenings are a different beast though.

PROGRAMMING

Monday 11/12 – Veteran’s Day (normal class schedule)

“DORK”

6 rounds for time:
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

This is a HERO workout for a Boston Firefighter and CrossFit coach who gave his life in the line of duty. Cap is 25:00. Post time to whiteboard.

Tuesday 11/13

AMRAP in 9:00:
9 toes-to-bar
9 handstand pushups

then

E2MOM for 20:00
clean + front squat + 2 jerks

Post AMRAP score and complex load to whiteboard.

Wednesday 11/14

Complete two rounds for max total reps

:30 on, :30 off of
kettlebell jerk, 24/16kg (L)
chest-to-bar pullups
kettlebell jerk, 24/16kg (R)
pullups
kettlebell sumo deadlift high pull, 24/16kg
box jump overs, 24/20″
kettlebell sumo deadlift high pull, 24/16kg
step-ups, 24/20″

Post total reps to whiteboard.

Thursday 11/15

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

then “KAREN”

150 wall ball shots (20/14lbs to 10/9′) for time

On a running clock “ANNIE” will go from 0:00 to 9:00. There will be a controlled rest of 2:00, then when the clock reads 11:00 begin “KAREN”. You may work until 21:00. Post times to whiteboard.

Friday 11/16

“BERT”

for time:
50 burpees
400m run
100 pushups
400m run
150 walking lunges
400m run
200 squats
400m run
150 walking lunges
400m run
100 pushups
400m run
50 burpees

Cardio and muscular stamina. Scale the exercises numbers down if you need to, but the goal is to run all of the 400s! Cap is 45:00.

Saturday 11/17

KINDA LIKE A TAILPIPE

6 rounds total, YGIG, for time:
500m row

Partner holds a pair of 24/16kg in a standing rack position while other partner rows. Post pairs and times to whiteboard!

Sunday 11/18

bench press 10 sets of 3, ascending in weight, then

AMRAP in 9:00
20 dumbbell push press, 2×50/35lbs
200m run

FOUNDATION BARBELL

+ Powerlifting, Week 4 PDF

+ Olympic Weightlifting, Week 4 PDF

ARTICLES

+ The WAG 2018 Holiday Nutrition and Habit Guide – Working Against Gravity
+ Alpha Winter Classic Weightlifting Meet – Alpha Barbell
+ NYC Rodents Are Getting Diabetes From Fast Food, Study Suggests – Patch.com
+ Hafthor Bjornsson Is Competing in Powerlifting, What Will He Total? – BarBend

Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend!

PROGRAMMING

Monday 11/5

establish a weighted pullup 1RM

– then –

21-15-9 reps for time:
thruster, 43/29kg
bar-facing burpees

Tuesday 11/6

2 rounds for time:
1500m row
30 wall ball, 20/14# to 10/9′
20 ring dips

This workout is about improving your dips. Modify to 1200m run, 1500m ski, or 2mi air bike if you please.

Wednesday 11/7

establish a deadlift 1RM

– then –

1-to-12 for time
medicine ball clean
slam ball

Thursday 11/8

50-40-30-20-10 reps for time:
double unders
kettlebell swings, 24/16kg
kettlebell rack lunges

Skills and stabilization! The weight on the front rack should be light enough to move but enough to fire off stabilizer muscles so you don’t fall over.

Friday 11/9

“HOTSHOTS 19”

6 rounds for time:
30 air squats
19 power cleans, 61/43kg
7 strict pullups
400m run

Compare times here. Read more here.

Saturday 11/10

in teams of two for time:
400m run with 1 teammate carrying object, then

1 working/1 holding object overhead
200 ring row
200 jumping jacks
200 mountain climber
200 box step-ups, 24/20″

then 400m run with 1 teammate carrying object

Sunday 11/11

Foundation Barbell Programming: It’s the last cycle of the year!

Olympic Weightlifting Week 3
Powerlifting Week 3

ARTICLES

+ Arthritis: You’ve Got to Keep Moving – CrossFit Journal
+ A Four-Year Analysis of Incidence of Injuries Among CrossFit-Trained Participants –  Sage Journals
+ A Staggering Number of Troops Are Fat and Tired, Report Says – Military Times

Andrew S, Kai H, and Ann-Marie D represented Foundation Barbell and FCF this past weekend down in Tacoma.

Andrew S set personal records in his snatch, clean & jerk, and total.

Kai H also set personal records in her snatch, clean & jerk, and total.

Ann-Marie D returned to competition after a year off and took 2nd Place overall while qualifying for USAW Nationals next year.

PROGRAMMING

Foundation Barbell – Olympic Weightlifting, Week 4/4 PDF

Foundation Barbell – Powerlifting, Week 4/4 PDF

ARTICLES

+ CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare – Men’s Health
CrossFit Firms Up Games Changes, Announces Four New Sanctioned Events – Morning Chalk Up
+ A Stoic’s Key to Peace of Mind: Seneca on the Antidote to Anxiety – Brain Pickings

RECOMMENDATIONS

Even though we had beautiful weather this past weekend, it’s going to turn gloomy at any moment. Be prepared for the cold and all the things that come with it in this week’s recs!

Getting sniffly? Need some nasal relief? Actually caught a cold? We need to open up and clean those nasal passages because we all take breathing well for granted. Enter saline solutions.

I used to use these packets and the bottle it came with while showering. Felt fantastic after.

Since becoming a father I’ve taken more of these bottles for personal use more than I would like to admit!

I’m pretty sure I’ve shared this before, but I was asked again on two separate occasions this past week. “How do you keep your shoes so clean?”

1. I don’t- I just clean them up after.
2. I have enough shoes for a descent rotation.

While you probably don’t like owning so many shoes, it’s nice to be able to protect them, especially in the elements:

If you absolutely can’t, cleaning them up is pretty easy with this cleaner:

the Chair Stretch

We hope that the last week introduced (or reintroduced) some potent mobility practices that you can hit before and after your workouts.

We’ll be retesting the NOT GRACE workout after an EMOM warmup, then testing your muscular stamina, and mental toughness within the week!

PROGRAMMING

Foundation Barbell: Powerlifting Cycle 3, October Block, Week 3 PDF

Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 3 PDF

ARTICLES

+ Vitamin D Supplementation Don’t Improve Bone Health – CNN
+ Do You Need to Increase Your Carb Intake? – Chris Kresser
+ Foundation CrossFit Equipment For Sale (October 2018) – Foundation CrossFit
+ Beaumont Costales Files Class Action Lawsuit Against LaCroix Water – EIN News Desk

EVENTS

+ 10/27 – Armor Open Weightlifting Meet at Armor Athletics, Tacoma

+ 11/17 – OUTwod Power of Pride Seattle, sponsored by Foundation CrossFit/Rocket CrossFit/CrossFit Loft/FUELhouse Gym at FUELhouse

RECOMMENDATIONS

The weather is colder and you need to be responsible for your own nutrition. Enter THE INSTANT POT! Usually runs for about $100 so $20 off is nice.

This has replaced our slow cooker and rice cooker in our home. PLUS it does so many other things! Kalua pig/pulled pork in a handful of hours (vs an all-day cook), spaghetti squash from cut to plate in 10 minutes, and you can make cheesecakes?!

Nom Nom Paleo has some great recipes, there’s an awesome facebook group, one dedicated to Vietnamese cooking in the IP, and many dedicated blogs are popping up everyday.

These are the must-have accessories I’d recommend too:

1. Steamer Basket: for veggies and eggs!

2. Utensils: I cook with OXO silicone for everything.

3. Red Hawaiian Sea Salt: my absolute favorite (and most frequent go-to recipe) is Nom Nom Paleo’s Kalua Pig because the recipe is so simple, but you absolutely need this salt for the right flavor.

Don’t forget to add plenty of veggies! I usually play cabbage and carrots in the recipe at the end.

Robyn competed this past weekend at The 2018 Cascade Classic! Give her a high-five next time you bump into her.

PROGRAMMING

After the simplistic movements of last week, let’s reintroduce higher-level options with more opportunities and longer times to work.

This week also sees the beginning of a new programming block for both of our Foundation Barbell programs:

Olympic Weightlifting – Oct 2018 PDF

Powerlifting – Oct 2018 PDF

ARTICLES

+ A New World Marathon Record Almost Defies Description – The Atlantic
+ CrossFit Announces Four New Sanctioned Events, Expands Competition – Morning Chalk Up
+ Weightlifter Harrison Maurus’ 270kg Squat Is a Serious Nail Biter – BarBend

CFTS 18.1

CFTS 18.2

RECOMMENDATIONS

I rotate through a lot of different shoes and keeping them clean can sometimes be a challenge, especially in this line of work. I use Jason Markk cleaners, repellants, and even their insoles for many of my CrossFit shoes.

For those with weak/rehabbing wrists: you should wear supportive gear. I’m not a fan of the full fabric style (where you tension it by twisting) because it’s too aggressive on tightness. I’m also not a fan of the neoprene or Rogue-style wraps because they’re too flexible. Fortunately for me there’s a middle ground: the Rocktape Wrist Wraps. Co-developed by Jason Khalipa he devised a literal half-way between the two style I mentioned above. I use these only when my wrist isn’t feeling confident.

Calluses! They’re the one thing you’re going to have to go through here in CrossFit because we use our hands to hold onto many different things. That said you don’t have to live with rough hands if you take care of them. I was gifted a SandBar at the gym and it’s great because it emulates the pullup bar or a barbell, allowing you into the areas and corners of your hand a pumice stone or other “cheese-grater” types cannot.

UPCOMING EVENTS

We’re sponsoring POWER OF PRIDE by OUTwod, Saturday, November 17th at FUELhouse in Fremont.It’s a partner competition to raise money for a LGBTQ+ organization. Click here or the picture for more details!

PROGRAMMING

Here’s the agenda for the week!

Foundation Barbell – Powerlifting, Week 4: Realization Week PDF

Foundation Barbell – Olympic Weightlifting, Week 4: Max Week PDF

ARTICLES

+ From Work to Workout: The Best Gym Bags with Shoe Compartments – Carryology
+ Overhead Squat Ultimate Guide – BarBend
+ Peppercorn-Crusted Roast Beef – Crowd Cow

RECOMMENDATIONS

Weather is about to change! For some people in Seattle, that means getting warm prior to workouts might be more difficult. Knee sleeves do more than just heat up the knee joint: they act as shin protectors for deadlifts, pulls, and rope climbs!

Also with the cooling of the weather more people enjoy running outdoors in these milder temperatures. These insoles teach you to strike in the middle of the foot more often.

I’ve seen a similar product popping up in more circles in social media for those with tight ankles. Here’s the supplemental addition to your shoe to change up how you move!

The second-ever CrossFit Games champion, and fitness personality Jason Khalipa has released a book!

 

Click to embiggen!

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.

Powerlifting Week 3 PDF

Olympic Weightlifting Week 3 PDF

ARTICLES

+ The New Girls – CrossFit Journal
+ Why Sue Bird Stayed In Seattle – SB Nation
+ The Keto Diet is a Recipe for Disaster – The Outline

New CrossFit Games info:

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.

Katie, Stacey, Kelsey, and Zoe hitting a partner stretch

We hope your three-day weekend is great! Big thanks to everyone who came out and threw down for Saved By the Barbell yesterday.

LABOR DAY SCHEDULE:

– 9am CrossFit
– 9am Powerlifting
– 9am Olympic Weightlifting

– 10am CrossFit

– 11am CrossFit

RSVP for your classes!

This week is DELOAD WEEK! Take a gander at our plans for the following couple of days:

Click to embiggen!

Powerlifting: Week 2 PDF

Olympic Weightlifting: Week 2 PDF

ARTICLES

+ USA Weightlifting September 2018 Update – USA Weightlifting
+ CLB Hopes to Compete at the 2020 Tokyo Olympics – BarBend
+ Dubai CrossFit Championship is First-Sanctioned CrossFit Event – Morning Chalk Up

RECOMMENDATIONS

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!

the Magical Baby Jedi loading her bar for deadlifts

Remember that each workout has a specific intention for stimulus- it’s not always JUST for speed/time or load/weight/max.

So what if you can’t do the workout “as Rx”? CrossFit is INFINITELY SCALABLE and can be adjusted for each individual and their skill level.

Being mindful of how your workout fits into the grand scheme of your fitness is just as important. You could crush it today- but will that soreness take your out for the rest of the week? What happens if you go too hard or assume you can do a movement when it’s not safe and then sustain an injury? What’s the bigger picture?

Everyday your coaches will discuss what the intended stimulus is for each workout. Pay attention and bring your best to do it right.

ARTICLES

+ See Ruth Bader Ginsberg Crush a TRX Workout – BarBend

I’ve said it before and I’ll say it again: WATCH ICARUS ON NETFLIX!

CrossFit WOD for Wednesday 8/29

5-4-3-2-1 reps for time:
power cleans, 84/68kg
burpee box jumps, 32/24″
muscle-ups

Post time to whiteboard!

Kettlebell WOD

1K row, Dynamax wheels

– 3×20 DKB Romanian deadlifts
– 3×20 Single leg deadlifts (10 a side)
– 3×20 KB cossack squats

5 rounds of 1-minute intervals:
row
DKB push press
DKB front squats
DKB swings
rest

finish out with abs

UPCOMING EVENTS

+ Tough Mudder w/ the FCF AWAY TEAM, 9/22

Steven was nice enough to get the ball rolling and create the team- now we just need more team members! We’re signed up for Saturday FULL LENGTH event- what I essentially call “20 rounds of a 800m run + an obstacle”. It’s a fun team event where you really want to be with a team for the entirety of the time you’re there. REGISTER HERE!