Post time to whiteboard unless actually registered for the Qualifier, in which case enter your official scores here. Post-workout would be stretching out those pesky hip flexors and then rolling out the calves for no more than 2:00 at a time. Rounds of repetition up to you!
This past Saturday we graduated the 2019 June Foundations crew:
If you are lucky enough to meet them for their first week in make sure you introduce yourself!
CrossFit WOD for Wednesday 7/3
establish a 1RM back squat, then 100 pullups for time
Post results to whiteboard!
Run Club – Do this on your own! There’s no class today
9x300m runs w/ 150m rests, alternating between moderate effort and moderately fast effort. Try to consistently keep within :10-:15 between the two runs.
HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!
Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.
On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.
Feel free to grab a stack and drop them off to work and your favorite cafe!
CrossFit WOD for Tuesday 7/2
a. establish a 1RM hang snatch in 20:00 b. establish a 1RM hang clean in 20:00 c. 500m row for time
Post all three results to whiteboard!
CompEx, 5:50am
A. Every 2:30 do a clean, for 17:30 (7 sets) B. “2014 Team Series Event 4” 30 Calorie Row 30 Bar-Facing Burpees 30 Hang Cleans C. Three sets of: Single Leg Press x 10 reps per leg* Banded Glute Bridge x 20 reps (fast)
HIIT, 12pm & 6:30pm
Bodyweight Bonanzas
Mobility, 6:30pm
Focus on quads, hip flexors, and traps. Partner work. Middle split practice.
We had an incredible time walking in the Seattle Pride Parade yet again. Thanks to everyone who made it out and everyone who continues to support us. Lift heavy, love strong!
After last week’s deload/EMOM week, it’s finally here: Max Week! We’re going to hit on a bunch of 1RM lifts while testing some new metcons.
Week 1 of the July Cycle has begun! More waves for Oly and more accessories with higher volume for Power. – OLYMPIC WEIGHTLIFTING – Week 1 – POWERLIFTING – Week 1
A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years!
PROGRAMMING
Mobility Monday 12/17
back squat 5×5, then
AMRAP in 15 minutes:
15 wall ball, 20/14# to 10/9′
9 double unders
3 muscle-ups
Go unbroken for each exercise set. Muscle-ups ideally on rings, but bar is okay. Do 3 pullups + 3 dips if modifying muscle-ups. Post time to whiteboard.
Taco Tuesday 12/18
50-40-30-20-10 reps for time:
calorie row
pushups
Performance does rower and hand-release pushups. Post time to whiteboard.
Working Womxn’s Wednesday 12/19
TEAM MACHO MAN
3 power cleans
3 front squats
3 shoulder-to-overhead
EMOM for as long as possible
Use 60% of 1RM CJ if possible. You will be partnered up. Try to be the last team standing! Post score to whiteboard.
Tasty Thursday 12/20
work up to a heavy set of 5 deadlifts, then
10-8-6-4-2 squat cleans for time. Run 200m at the start of each round. Scale weight as needed. It should be heavy enough so that the first set cannot be done unbroken.
Champagne Friday 12/21
CGO 13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Monday’s workout was the preview for today. Work hard to set a KAREN record then continue working through the higher skills. Post time to whiteboard.
Teamwork Saturday 12/22
The 12 Days of CrossFit
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Compare to 12/7/18, 12/22/17. Time cap is 44 minutes. Post time to whiteboard.
Strength Sunday 12/23
4×8 deadlift
CINDY
AMRAP in 20 minutes:
5 pull-ups
10 pushups
15 squats
Finisher
20 Turkish get-ups. Post numbers to whiteboard!
http://www.foundationcrossfit.com/wp-content/uploads/2018/12/Photo-Dec-14-12-01-39.jpg15001125Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-16 16:57:192018-12-23 08:50:02Week of 12/17 Through 12/23
Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.
Wednesday 12/12
for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups
*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.
Thursday 12/13
deadlift 4×7 at 60-70% of 1RM, then
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.
Friday 12/14
back squat 5-5-4-4-2-2-1-1-1, then
“FRAN”
21-15-9 reps for time:
thrusters, 42/29kg
pullups
Go all out and meet the goal of going sub-5:00. Post time to whiteboard.
Saturday 12/15
find a heavy set of a 3-rep bench press in 20 minutes, then
AMRAP in 4 min:
400m run
max air squats
AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#
AMRAP in 4 min:
400m run
max burpees
The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.
Sunday 12/16
every 90 seconds for 39 minutes: 1 snatch
– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts
Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.
http://www.foundationcrossfit.com/wp-content/uploads/2018/12/VERSUSxi-23.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-09 16:27:342018-12-09 16:27:47Week of 12/10 Through 12/16
FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet!
We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family:
The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.
Beginning this week we will have marked boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Sunday December 16th. You may sign up for more than one item if you wish.
Thank you for helping us give to those in need!
PROGRAMMING
Monday 12/3
back squat 8×3 at 75-85% of 1RM
“HELEN”
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Athletes should run at a pace where they can pick up the KB as soon as they get back.
Focus should be on taking as few breaks as possible. Performance should go unbroken for every set. Post time to whiteboard.
10 rounds for time:
30 unbroken double unders
10 burpees
During the burpees, move at a pace that allows you to pick up the jump rope right after the 10th one. Post time to whiteboard.
Wednesday 12/5
Work up to a heavy set of 3 (full) cleans
EMOM for 21 minutes:
a. 15 dumbbell deadlift
b. 12 dumbbell cleans
c. 9 burpees
* Rx = 2×50/35 lbs.
** Add 1 burpee every round
*** Max burpees in final minute
Focus should be on going “all out” for each movement and then using the remaining time in the minute to recover. Athletes should have at least :30 of rest for the DB movements.
Score is number of burpees on last set. Post score to whiteboard.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-12-02 13:24:192018-12-02 22:43:08Week of 12/3 Through 12/9
starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.
Post heaviest load for each lift to the whiteboard.
Working Womxn’s Wednesday 11/28
Rx
3 rounds for time:
75 air squats
25 pullups
15 handstand pushups
Scaled
3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups
10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb
Post times to whiteboard.
Benchmark Friday 11/30
The GHOST
6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest
Try for as many reps as possible of EACH exercise, not just total score.
Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.
Team Saturday 12/1
in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs
http://www.foundationcrossfit.com/wp-content/uploads/2018/11/CGO-18point3-155.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-11-25 20:02:312018-11-25 20:02:31Week of 11/26 through 12/2
It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too.
Foundations Graduates: November 2018 Edition!
PROGRAMMING
Monday 11/19
CGO 16.3
AMRAP in 7:00
10 power snatches, 35/25kg
3 bar muscle-ups (scaled does 5 c2b pullups)
then
12×2 back squats
Post score to whiteboard.
Tuesday 11/20
establish a heavy jerk double in 20 minutes, then
50-40-30-20-10 reps for time:
calorie row
pushups
Performance does these tasks in reverse order, and pushups will be hand-release.
Post time to whiteboard.
Wednesday 11/21
MARCO
3 rounds for time:
21 pullups
15 hspu
9 thrusters, 61/43kg
in cumulative song format, for time:
100m med ball carry, 20/14lbs
2 muscle-up
3 toes-to-bar
4 kettlebell wall ball substitute, 32/24kg
5 ring rows
6 archer pushup
7 kettlebell SDHP, 32/24kg
8 wall ball, 20/14#
9 icky shuffles
10 jumping lunges
11 broad jumps
This means that Round 1 = 100m mbc, Round 2 = 2 muscle-ups then 100m mbc, Round 3 = 3 t2b + 2mu + 100m mbc, Round 4 = 4 kbwbs + 3 t2b + 2mu + 100m mbc, etc…
http://www.foundationcrossfit.com/wp-content/uploads/2018/11/FoundationsGrad-Nov2018-1.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-11-18 16:36:432018-11-19 08:45:19Week of 11/19 Through 11/25
