Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space

ARTICLES

+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key

Part 2 (see Monday’s post for Part 1):

CrossFit WOD for Friday 7/20

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk

midline, 200 reps
strength, using the orange sheet in the back

Powerlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

box jump 6 sets of 3 jumps at 75% of max box jump

press 85/5+

deadlift 70/5 (6)

Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15

20 squats between each deadlift accessory

CrossFit WOD for Saturday 7/21

3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl

CrossFit WOD for Sunday 7/22

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

OR

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

then

establish a heavy deadlift in 10:00


Paul demonstrates a vertical dip with the barbell

Staying rooted in the entirety of the foot during the dip phase of a jerk is important in generating the power necessary to elevate the barbell!

ARTICLES

+ Why Toe Shoes? – Birthday Shoes

CrossFit WOD for Thursday 7/19

5 rounds for max load:
5 power cleans
5 front squats
5 push jerks

Rest 3:00 to 5:00 between sets.

Post heaviest successful load to whiteboard!

HIIT WOD

5 rounds
1 minute intervals
20 jumping jacks
*every 5 jumping jacks, 1 burpee

-then-
5 rounds
1 minute intervals
20 Ball slams
*every 5 ball slams, 1 burpee

-then-
5 rounds
1 minute intervals
20 Sit ups
*every 5 situps, 1 push up

-then-
5 rounds
1 minute intervals
20 Air Squats
*every 5 air squats, 1 broad jump

Endurance WOD – Do this on your own!

TEMPO: 5 rounds of a 5:00 run, 1:00 walk

Start at a pace where you can only get faster, but the intensity and effort stay consistent during the run. Walk to bring your heart rate down and practice a drill to sharpen your next run.

– OR –

TIME: Run continuously for 30:00. Record distance completed.

Ashley holding a bell overhead

ARTICLES

+ WSP Sergeant Single-Handedly Clears Fallen Tree Off I-405 – KOMO 4 News

CrossFit WOD for Wednesday 7/18

as many reps as possible in 40 minutes:
200m farmer’s walk, 2×24/16kg
60 situps
400m suitcase walk, 24/16kg
60 barbell hip bridges, 43/29kg
200m farmer’s walk, 2×24/16kg
60 slam ball, 20/10lbs
400m suitcase walk, 24/16kg
60 jumping squats

Post score to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 2/3.

No Olympic Weightlifting classes all next week as much of staff will be out on vacation.

SNATCH + OHS then establish a heavy SNATCH
ROMANIAN DEADLIFT 80/8 (3)

midline, 200 reps
stretch

Powerlifting WOD – Week 4/4, Day 2/3. No Powerlifting classes all next week.

No Powerlifting classes all next week as much of staff will be out on vacation.

two rounds of 4 sets of 6 throws
bench press 6×5 at 70%
400m kettlebell rack walk
floor press 5×15
Fifty tricep extensions 5×10

Kettlebell WOD

**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required.

12 min AMRAP
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

STRENGTH
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands

Abs!


Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!

ARTICLES

+ Bad Heart? Time to Hit the Gym – CNN

CrossFit WOD for Tuesday 7/17

pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then

21-15-9 reps for time:
hang clean, 52/38kg
push press

Performance: 70/50kg
Fitness: 40/25kg

Post times to whiteboard!

HIIT WOD

50/50 Intervals

Endurance WOD

9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.

Beyond Movement – Seattle 2018

We had the pleasure of hosting Carl Paoli yesterday for a seminar about coaching. We were reminded of why we do what we do here at Foundation CrossFit every day. Especially how our passions in the gym connect to our lives outside of the gym.

On tap this week: 3/5 round HELEN (run/kettlebell swing/pullup), pause front squats, hang clean/push press, farmer’s walk chipper, power clean/front squat/push press, KELLY (run/box jump/wall ball), station work (jump rope running/burpees/row/sandbag drags/bear crawl), CINDY/MARY, and a possible deadlift max.

ARTICLES

+ The Power of Positive People – NY Times

CrossFit WOD for Monday 7/16

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Performance does five rounds for time.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 1/3

snatch + overhead squat
then establish a heavy snatch

clean + 2 jerks
then establish a heavy clean & jerks

3 rounds
15 pullups
15 front raise w/ bumper
15 jumping good morning

midline, 200 reps

Powerlifting WOD – Week 4/4, Day 1/3

seated box jump 4 rounds of 3 box jumps at 75%

back squat 6 sets of 5 at 75%. last set for max reps.

5x 8 front lunges
5x :30 GHDSU hold
5x 8 weighted Cossack squats

bicep openers 5×5

midline, 200 reps

Kettlebell WOD

##Warmup
– Joint prep
– Goblet or DKB racked

5 min Heavy Single OH hold (2:30 a side)

**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *

**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

##Strength
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands

##Accessory work
– Ab’s

Noah

How many snatches or clean & jerks can you do in a row before your heart rate is too jacked up to breathe?

ARTICLES

+ Thank God for CrossFit: Woman Catches Shark After a 2-Hour Fight – Yahoo Lifestyle


(Next Friday)

CrossFit WOD for Friday the 13th, July 2018

PACED ISABEL

every minute on the minute complete 3 snatches, for 10 minutes

then

PACED GRACE

every minute on the minute complete 3 clean & jerks, for 10 minutes

Olympic Weightlifting WOD – Week 3/4, Day 3/3

front squat 100/3 (5). Base off of 1RM CJ.
clean + front squat + jerk 80/1 (3)
12 minutes to establish a heavy deadlift

midline, 200 reps – stick with abs and hip flexors

Powerlifting WOD – Week 3/4, Day 3/3

seated box jump 5 sets of 1 at 95%

press 95/as many reps as possible
deadlift 80/as many reps as possible
sumo Romanian deadlift 3×10
midline, 200 reps

CrossFit WOD for Saturday 7/14

every :30 for 5:00
10 one-arm kettlebell swings

Alternate sides every interval. Then

every :30 for 5:00
1 turkish get-up

Alternate sides every interval.

WE ARE CLOSED SUNDAY FOR THE CARL PAOLI SEMINAR, but you can do this on your own

CrossFit-On-Your-Own WOD for Sunday 7/15

4 rounds for time:
400m run
50 air squats

Get outside: find a track or measure out a 400m.

Throwback Thursday: Elliot in Late June 2013

ARTICLES

+ That Spitting Thing at the World Cup? It – NY Times
+ Harrison Maurus Smokes 195kg Clean & Jerk – BarBend

Watch local weightlifter Harrison Maurus at the IWF Junior World Championships:

Spoiler: he takes Gold in the Clean & Jerk, Bronze overall.

CrossFit WOD for Thursday 7/12

6 rounds for time:
50 double unders
30 dumbbell hang clean & jerks, 35/20lbs
10 single leg toes-to-bar

Post time to whiteboard!

Endurance WOD – On Your Own

7 rounds:
3:00 run for max distance, 1:00 walk

Start at a pace where you can only get faster, but the intensity and effort never change for entirety of the run. Walk as an active recovery to bring your heart rate back down. Focus on the PULL of your foot underneath your butt as you go.

The coaches can’t wait until you point this out every class!


Twinning: Jeffrey and Jon

ARTICLES

+ How I Trained My Motor Cortex to Help Me Squat More – BarBend

CrossFit WOD for Wednesday 7/11

7 sets of 50’ lunges, ascending in weight

AMRAP in 20:00
200m run
20 burpees

Post total burpees to whiteboard!

Olympic Weightlifting WOD – Week 3, Day 2

SNATCH + OHS + SNATCH 80/1 (3)
ROMANIAN DEADLIFT 70/8 (3)
take 12:00 to establish a max OVERHEAD SQUAT

snatch-grip sotts press 4×3-5
weighted back ext 4×8
midline, 200 reps total – abs, back, obliques, glutes, hip flexors – athlete choice, but ask coach if unsure

Powerlifting WOD – Week 3, Day 2

2 rounds of 4 sets of 6 medicine ball throws

BENCH 80/AMRAP. Use spotters!

dumbbell bench press 3×20
Tate press 3×20
JM press 3×20

midline, 200 reps total

Kettlebell WOD

##Warmup
– Joint prep
– 250 m row
– 10 DKB Cleans
– 200 m row
– 10 DKB jerks
– 150 m row
– 10 DKB Clean and Jerks

##Workout
**5min Long Cycle test**
– DKB Clean and Jerk
**Accumulate as many reps as possible in five minutes. Kettlebells can not touch the ground**

##Technique/Strength
– 3×10 DKB renegade rows
– 3×10 DKB Sotts press
– 3×10 Heavy KB swings

##Workout
**For time: Perform with one KB**
– 5 Turkish get-ups (1R/1L =1 rep)
– 50 KB swings
– 5 overhead squats L
– 50 KB swings
– 5 overhead squats R
– 50 KB swings
– 5 Turkish get-ups (1R/1L = 1 rep)

##Accessory work
– Abs

In loaded positions, it’s easy to lose positioning when fatigued or not respecting the proper postures. This could lead to muscular issues or more down the line.

ANNOUNCEMENTS

The gym will be closed this Sunday.

We still have room for this weekend’s BEYOND MOVEMENT: The Coaching of Coaches course with Carl Paoli. Register for the event here.

ARTICLES

+ Fix Your Rib Flaring Posture – Breaking Muscle

CrossFit WOD for Tuesday 7/10

back squat 10×3 (at 70-80%).

The 10th set is for max reps. Then

AMRAP in 10:00
farmers walk, 2×24/16kg
10 burpees

Post results to whiteboard!

HIIT WOD

AMRAP in 10:00
50 flutter kicks
10 tuck jumps
15 sumo deadlift
20 jumping good mornings

:90/:30 for 10:00
3 crab walk, 30’
9 mb squat thrust + wall chest pass
3 primal crawl, 30′
9 slam ball

:40 on/:20 off/for 12:00
– front lunge POSE drill – R
– shoulder taps in banded plank
– front lunge POSE drill – L
– semicircle mountain climber

Endurance WOD – 6:30pm

Option 1

5x 400m

Today you are trying to learn how your run feels by breaking a mile up. How do the rests that affect your effort and recovery? Push for 75% effort, which we will call a “medium” intensity from here on out.

Option 2

4 rounds for time:
400m run
50 air squats

Remember those dumbbell hang clean & jerks from 18.1?

Here’s to another awesome week of fitness! On tap: run/c2b pullups/clean & jerks, back squat triples, farmer’s carries/burpees, lunges, running/burpees, double unders/dumbbell hang clean & jerks/single-leg toes-to-bar, PACED ISABEL, PACED GRACE, Simple & Sinister, and power cleans/front squats/push jerks.

ARTICLES

+ “Pray For Your Boy”: Kam Chancellor and the Somber New Reality of NFL Retirements – The Ringer

(Watch “ALL IN” Part 1 here)

CrossFit WOD for Monday 7/9

3 rounds for time:
400m run
12 chest-to-bar pullups
9 clean & jerks, 70/50kg

17:00 time cap.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/4, Day 1/3

snatch + overhead squat + snatch 80/1 (3)
clean + front squat + jerk 80/1 (3)

3 rounds:
15 pullups
15 front raises
15 jumping good mornings

midline, 150 reps

Powerlifting WOD – Week 3/4, Day 1/3

box jump 4x2x95%

back squat 80/max reps

3×8 kettlebell rack lunges
3×8 reverse hypers
3x:30 weighted planks

bicep openers 5×5

Kettlebell WOD

Joint prep, Movement patterns

– 3×10 DKB rack lunges
– 3×10 DKB push press
– 3×10 DKB floor bench press

**KettleBell LP (Double Bell): Week 3**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
5 x Double KettleBell Cleans
9 x Double KettleBell Front Squats
6 x Double KettleBell Thrusters

*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *

**3 rounds **
– KB Swings 1 minute
– Burpee 1 minute
– Sit-ups 1 minute
45 seconds of rest

TGU