Tag Archive for: Andrew S

Andrew S

Next in-gym weightlifting meet is Sunday 9/13 and we have limited spots. Link for registration will be shared soon!

CONDITIONING for Thursday 9/3/2020


alternating devil’s presses
lateral burpee over dumbbell as far as possible in 7:00

Pullup Strength Ladder (Week 11 of 12): EMOM x7 do 1-2-1 reps

READ: I’m a Body Language Expert- Here’s What I Saw During the Conventions – Politico


CrossFit WOD for Wednesday 2/19/2020

10 rounds for time:
3 overhead squats, 74/50/35kg
6 bar muscle-ups
12 pogo burpees

Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest.

READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell Physio

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.

No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.


+ F*ck Burpees – Josh Wood

CrossFit WOD for Wednesday 6/6

push press 3-3-2-2-1-1

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post times to whiteboard!

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

PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)

senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8

Powerlifting WOD – Week 2/3, Day 2/3

4×8 mb throws

BENCH 55/5, 62.5/5, 67.5/3 (10)

back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+

Kettlebell WOD

**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up

**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans

**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans

Accessory work
– Abs

Tomorrow, Saturday 5/12, three of our own will be competing at the LOFT SPRING FLING Weightlifting Meet at CrossFit Loft in West Seattle.

There are two sessions: Session A is at 1:30pm and Session B is at 3:30pm.

Crystal B will be competing in Session A and Johnrey M and Andrew S will be competing in Session B.

Come and support the team! I’ll be there judging and coaching.


+ This Gym Uses Your Gains to Keep the Lights On – Men’s Health

CrossFit WOD for Champagne Friday 5/11


Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

Rest 1 minute between exercises.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)

Post all five scores to whiteboard!

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

75/3 (3). 2:00 rests.

75/2 (3). 2:00 rests.

PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)

Powerlifting WOD – Week 1, Day 3

deadlift 85/5+
dumbbell chest press 5×15
dumbbell row 5×15
reverse hyper 5×10

Gymnastics Strength WOD

still rings and headstands


CrossFit WOD for Saturday 5/12

1-to-10 reps of:
hang squat clean, 35/25kg

then 1RM snatch

12:00 to complete as much as possible

CrossFit WOD for Sunday 5/13

for time:
25 weighted stepup, 50/35lbs to 24/20″
20 dumbbell snatches, 50/35lbs
15 burpee toes-to-bar
10 muscle-ups
15 burpee toes-to-bar
20 dumbbell snatches, 50/35lbs
25 box jump overs, 24/20″

Andrew S


+ Why You Aren’t Sleeping Well – OPEX Fitness

CrossFit WOD for Friday 4/20

establish a clean & jerk 1RM

Post max to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 3/3

clean & jerk

Powerlifting WOD – Week 7/7, Day 3/3

Athlete’s Choice!

No Gymnastics Strength class as Andrew and Adrian will be in Ogden, UT coaching Bri as she competes at the USA Weightlifting University Nationals!

Andrew S at the In-House Meet

Okay- enough with the samplers! Back to your regularly-scheduled CrossFit sprint workouts.


+ How to Become a Snatch Master – CrossFit Invictus

CrossFit WOD for Tuesday 12/19

establish a heavy snatch in 15 minutes, then

21-15-9 reps for time:
power snatch, 43/29kg
burpee over bar

Performance = squat snatch

Post time to whiteboard!

CompEx WOD

many things!

Gymnastics Strength WOD

27 squat series
Ido Portal Squat Therapy
GS squat series

dumbbell death march

tabata hanging
– overhand grip
– underhand grip
– L-hang

1min each for 5 rounds
– hollow rock
– arch rock / bridge rock
– paleo chair / OHS chair

stretching sheet


Short Interval

:50 on, :10 off for 15:00
– seated db bicep curl to Arnold press
– lateral lunge
– hand step-up (plank … handstand)

:40 on, :20 off for 12:00
a1. hi/lo plank
a2. mountain climber
a3. T-pushup
a4. hi/lo plank
a5. mountain climber
a6. T-pushup
b. Hip Circle crescent walk

:20 on, :10 off for 10:00
power skip off box
side-to-side slam ball

Rachael, Andrew, Ander, and Bri

The badasses featured above hit many personal records and got some competition experience under their belts. Foundation Barbell club has got a great 2018 in front of us!

If you haven’t been watching USA Weightlifting has been making a splash at the IWF World Championships this weekend.


+ Why You Should Eat More and Train Less This Christmas – Breaking Muscle

CrossFit WOD for Monday 12/4

Today is an example of what it’s like in a HIIT Class (Short Interval)

A – :20 on/:10 off x 4
– cross plank jacks
– squat jacks
– alternating side plank lateral raises, 2.5/1.5kg
– push-up jacks
– jumping lunge jacks

B – :30/:15 for 10:00
12 situp to hip up
9 medicine ball squat thrust + wall chest pass
6 shuttle runs, 20′
3 speed ladders

C – :45/:15 for 10:00
crush-grip squats
crush-grip deadlifts

– Rest 2-5 minutes between each workout.
– (B) and (C) simply “green light”/”red light” during the work/rest intervals
– Choose either 1in/3out or Icky Shuffle on the ladders
– Use kettlebells or sandbags for (C)

Kettlebell WOD