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Michi

Zoom Kettlebell Class at 7am! Email us for the Meeting Room #

CONDITIONING for Friday 9/4/2020

DRIP

50 reps each, for time:
– goblet squats
– rack lunge
– push press
– RDL
– Parallel kettlebell swings
– plate jumps
– wall ball substitute
– object pushup
– plate jumps

Post results to comments!

Pullup Strength Ladder (Week 11 of 12): E2MOM x3 do 1-2-3-2-1 reps

READ: Almonds Are Out. Dairy Is a Disaster. So What Milk Should We Drink? – The Guardian
WATCH:

 

Remember muscle-ups?!

Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.

You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!

WORKOUT for Friday 4/10/2020

as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups

Post total rounds plus reps to comments!

2nd Serving: Need More Work? (Endurance-bias)

Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.

10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)

Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.

HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1

READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 News
WATCH:

Throwback Thursday: when you could slap hands to tag your swolemate.

WORKOUT for Thursday 4/9/2020

10-9-8-7-6-5-4-3-2-1 reps for time of
toes-to-bar/supported dragon flags
burpees

Do 30 double unders (or single unders or jumping squats or Penguin jumps) between rounds. Post times to comments!

2nd Serving: Need More Work? (Strength-Bias)

Choose loading that allows you to reach the prescribed amount of reps, with 2-5 reps in reserve.

5 rounds
10 Z-press
30 Chinese lat raise

then

150 banded bicep curls
150 banded step-ups (75 on one leg, then 75 on the other)
150 banded good mornings

HSPU Strength Ladder: E2MOM x 2 do 1-2-3-2-1

READ: Really Cool Handmade Parallettes – CrossFit
WATCH: Yesterday’s YOUTUBE LIVE workout:

CGO 14.3 at FCF

CrossFit WOD for Champagne Friday 2/28

establish a heavy deadlift double in 10:00 then

Kg-Friendly CGO 14.3
as many reps as possible in 8 minutes: 
10 deadlifts, 60/35kg 
15 box jumps, 24/20″ 
15 deadlifts, 80/55kg 
15 box jumps, 24/20″ 
20 deadlifts, 100/65kg 
15 box jumps, 24/20″ 
25 deadlifts, 125/75kg
15 box jumps, 24/20″
30 deadlifts, 145/85kg
15 box jumps, 24/20″
35 deadlifts, 165/95kg

Share score to whiteboard!

READ: Intermittent Fasting: A Time to Eat, A Time to Fast – The Spokesman Review
WATCH:

Power receiving positions mean “above parallel” when looking at the relationship between the hip crease and the knee cap.

CrossFit WOD for Wednesday 1/22/2020

for time:
15 snatch, 60/35kg
25 hang cleans, 70/45kg
35 front squats, 80/55kg
45 deadlifts, 90/65kg

Use one barbell. Share time to whiteboard. Post-workout should involve 3:00 or so of Jefferson Curls (SEE BELOW), moving as slowly as needed to feel all parts of the back.

READ: Is the Keto Diet Healthy? A Cancer Doctor Explains Why He’s Been on Keto for 6 Years – TODAY
WATCH:

The top of a muscle-up should look like a hollow

And just like that we’re halfway through January!

Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share.

CrossFit WOD for Champagne Friday 1/17

“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg

Post score (total reps completed) to whiteboard!

READ: This 80-Year-Old CrossFit Stud Can Probably Outlift You – Men’s Health
WATCH:

A power position is any partial, but not full, squat in catching the olympic lifts.

CrossFit WOD for Tuesday 12/10

strict muscle-up development, then

7 rounds for time:
400m run
3 power snatches, 70% of 1RM snatch

Post time to whiteboard!

COOLDOWN
Sink stretch 2:00 minutes
– KB sotts press 10 reps/arm x 2
Banded chair stretch 90 seconds/side x 2

HIIT WOD
12pm, 6:30pm

READ: 5 Mobility Focal Points for Athletes With a Desk Job – Zoar Fitness
WATCH: The Tall Snatch Warmup – Foundation CrossFit on YouTube

Andrew will be competing at the American Open Series 3 weightlifting meet in Las Vegas on Thursday evening at 6pm PST on the BLUE platform. USA Weightlifting will be live streaming the entire weekend’s events here.

Did you know that Guinness World Records will be at the event to determine if this will be the largest weightlifting meet ever. With five platforms working around the clock over 4 days (it’s usually 3 platforms over 3 days) and over 1600 athletes this one’s going to be a doozy.

You can play this video when it’s time:

We wish him good luck!

The year is flying by and though it may not seem like it, Autumn is just around the corner.

HYFR Squad at the 2018 Big Climb For Leukemia

What have you accomplished in 2018? What WILL you accomplish by the end of 2018?

Let’s take a look at what we’ve done so far this year:

January – Our Annual Post-Holidays party.
February – the start of the CrossFit Games Open + the start of our nutrition challenge
March – the end of the CrossFit Games Open, The Big Climb 2018
April – celebrated the end of the nutrition challenge
May – CrossFit Games Regionals and Singlet Saturdays
June – PRIDE! We had our first PRIDE community day and raised money to benefit GSBA Scholarship Fund. Thanks again to those who dropped in and donated to this fund.
July – the thick of summer! Sun and fun and not a lot of clothing because the gym gets HOT

Lots of things are happening around here! You guys are working out hard.. as summer comes to an end (we think) – start to think about training goals for the fall – when the sun isn’t out as much. It’s important to keep goals fresh especially during fall/winter season, where it’s tempting to stay indoors often. We’re excited to put in that work with you all the rest of the year and gearing up for 2019!

Gustavo

ARTICLES

+ Make the Most of Your Time – Gym Jones

Many of us live busy lives. You make the bed you sleep in. Where you are in life is a result of all the daily choices you make. Are you being efficient?

+ American Open Series 3 To Be the Largest Weightlifting Competition in History – USA Weightlifting

You might see some familiar faces pop up after the event ends in Las Vegas. It’s going to be a doozy.

+ After Battling Cancer, Linda Elstun Takes Third at CrossFit Games – Battle Creek Enquirer

The way I see it, there are three sides to CrossFit: CrossFit the Sport where being competitive about performance is paramount, CrossFit the Philosophy where being prepared for the known and unknowable is the name of the game, and CrossFit the Lifestyle where you live your life AHAP (as healthy as possible): become responsible for your own activity, nutrition, rest/recovery, and all other life habits. Get into one and it can easily bleed over into the others.

Upcoming Events

Mark your calendars now for all these events creeping up!

Joe, AB, Sheena, and Tobias

Sheena’s Farewell Shift
Friday, 8/17 from 3:30 til 7:30pm

Come celebrate our First Lady as she embarks onto a new journey. Plenty of KILL CLIFF, rosé, and Half-Seas Sparkling Cocktails (thanks Miles) for everyone!

  Tony at last year’s meet

Olympia Fall Open
Saturday, 9/1 at Fortis Sports USA in Olympia, WA

Watch as some of your fellow FOUNDATION BARBELL athletes complete in a local weightlifting meet.

The FCF Away Team at the 2013 event

Tough Mudder WA
Saturday 9/22 or Sunday 9/23

The Tough Mudder is 10-mile 20-obstacle race in the mud that can be pretty grueling, but with a team of fun CrossFitters it’s hella fun. “With no podiums, winners, or clocks to race against, Tough Mudder isn’t about how fast you can cross the finish line. It’s about pushing yourself — and your team — to discover what you’re really made of.” More details here.

Robyn in 2017, qualified again for 2018!

Cascade Classic 2018
Saturday 9/22 and Sunday 9/23 at Magnuson Park

A fitness expo put on by our friends downtown at Riot Athletics (formerly Xplore CrossFit) there are Elite individual events, Team events, and a Weightlifting Meet all in the same weekend. Plenty of things to watch, and plenty of vendors to buy fitness gear from (my favorite part!)

Team Foundation CrossFit at Cascade Classic 2017

Play outside while you have a chance to soak up the sun!

ARTICLES

+ Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up

CrossFit WOD for Friday 8/10

“CHELSEA” (Fitness)

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

or

“MEREDITH” (Performance)

every minute on the minute for 30 minutes:
5 HSPU
10 pistols, alternating
15 pullups

Post score to whiteboard!

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

muscle clean
clean pull + hang clean + clean
clean pull + clean variation
clean pull
rack jerk

Powerlifting WOD – Week 2/4, Day 3/3

strict press
deadlift

Dimel deadlift
Sumo Romanian deadlift
Romanian deadlift

midline

CrossFit WOD for Saturday 8/11

You Go, I Go

10 1:00 rounds:
25 air squats
max clean & jerks, 70/49kg

Take at least 2:00 to rest between attempts.

Post score (total C&J) to whiteboard!

CrossFit WOD for Sunday 8/12

for time:
1.5 mile run
100 wall ball, 20/14 lbs
50 burpees
25 bar muscle-up

Post time to whiteboard!