Our gym philosophy on running is as follows:
– We generally subscribe to the idea that efficient running form with stronger bodies will produce better results rather just “pounding the pavement” and putting mileage in.
– Furthermore the workouts should be on some splits (depending on the length of the event you may be training for): short-interval, long interval, tempo, time trial, Fartleks, and sprints. This is of course paired up with a General Physical Preparedness program like CrossFit.
– As far as form is concerned we are POSE Method-biased: a cyclical “POSE – FALL – PULL” protocol is used with a bias towards forefoot striking.
– Sometimes we load the runs (odd-object carries, rucks, plate carriers or vests, etc.)
One way we measure good athleticism is by testing if you have fully functioning hips and shoulders.
We test your shoulder strength by seeing if you have full range then eventually loading that range. Statically with things like handstands, dynamically with lifting loads overhead.
http://www.foundationcrossfit.com/wp-content/uploads/2017/09/2015-0331-VERSUS-7-group-HS.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-09-12 20:04:092017-09-12 21:52:46Standing On Hands
Mark B doing dubs during the 2017 CrossFit Games Open
Notice how upright Mark is in mid-jump. This tells us that he’s only moving his torso, legs, and head as one piece so that he can put all his focus in the twists of the wrists. Hands are fairly low, with a low grip on the handles.
Although this picture doesn’t give us the best profile view Mark’s hands are probably just forward of his body from the side.
4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups
Post time to whiteboard / comments!
Olympic Weightlifting WOD – NEW CYCLE
Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.
snatch footwork, snatches, snatch balances, pause back squats
Kettlebell WOD
primal mobility
clean and snatch skill work
Building up to the snatch test to celebrate Julia’s last days in Seattle!
http://www.foundationcrossfit.com/wp-content/uploads/2017/09/2015-0331-VERSUS-7-group-HS.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-09-10 20:23:312017-09-10 21:40:36Is It Fall Yet?
Amy C is a badass and today her birthday. HBD AMY!
On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it done. Focus on technique, efficiency, breathing, and transition time.
We are happy to announce that we will be hosting OUTwod on Sunday, October 22nd. We will be hosting a team-style, high-intensity interval training event incorporating functional movements. Same shit you all already are familiar with.
WHAT: OUT//Seattle
WHERE: Foundation CrossFit, 1415 12th Ave, Seattle, WA 98122
DATE: Sunday, October 22nd, 2017
9:45AM – Doors Open
10:00AM – Event Begins
11:30AM – Event End / Announcements
All OUTWOD events are inclusive and open to athletes from all backgrounds, ages, shapes, sizes and skill level. There is NO EXPERIENCE REQUIRED at any of our fitness events, just a desire to live a healthy life and sweat alongside your peers. Register here.
27-21-15-9 reps for time:
weighted situp, 20/14#
wall ball, 20/14# to 10/9′
Post score and time to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Foundations 8
front squat 5 reps, ascending
“JACKIE”
for time:
1000m row
50 thrusters 20/15kg
30 pull-ups
We’re open for classes today! 9am/10am/11am CrossFit and 12pm Olympic Weightlifting
This week we’ll see a lot of multiple-layer workouts with 1:1 work rest ratios: front squats, sprint chippers, run intervals, hang power snatches, a row/pushup/push press sprint followed by a situp/wall ball couplet, a repeat of a raw CinDT, a farewell workout of rowing and and Armor Building, and my birthday back squats/EMOM lifts!
http://www.foundationcrossfit.com/wp-content/uploads/2017/08/FCF-JULY-2017-3.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-09-03 17:38:392017-09-04 21:55:08Labor Day 2017
Crystal B at the RCF Games 2017
