HBD Scott!

Another day, another birthday workout request! This time it includes some high-level skills!

As usual, we want everyone to come to class and we can modify movements, loading, skill work individually.

Just remember!

CrossFit WOD for Thursday 3/5/2020

for time:
40 burpee box jump overs, 24/20/16″
40 pullups 
40 alternating single leg squats
40 wall ball, 30/20/14lbs

Each round ends with a 25′ handstand walk/bear crawls. Share time to whiteboard! Post-workout will be some wrist extension recovery work.

READ: Surfaces? Sneezes? Sex? How the Coronavirus Can and Cannot Spread – NY Times

Greg, Courtney, Ron

If you’re not on the Foundation Barbell/Level 2 Facebook page we have started a little accessory program called “The THICCening”

Many athletes are looking to improve themselves to reach the next level: hit those higher skills like muscle-ups, handstand pushups, pistols, and more. In classes we practice the skills thoroughly enough, but maybe still can’t reach the goal because we’re not strong enough. Enter these accessories aka bodybuilding. If we know certain muscle groups don’t have the strength for these skills we need to do some extra homework. Consistent practice will improve muscle strength and potentially size (because before you know it, Summer will be here.) Hypertrophy will come if you’re eating in a surplus- otherwise those muscles won’t grow- they’ll get strong as hell though.

Basically every day, Monday through Saturday, before or after your workout at the gym you can find the ThundrBro 100 10-Minute Finishers That Crush book in the back. ThundrBro was co-founded by Dave Lipson, a former competitive CrossFitter and Camille Leblanc-Bazinet’s husband. He’s moved into the physique and bodybuilding world so there’s an understanding of what we do on the regular. Inside the book there is a Post-It note with dates and which finisher to do each day.

I’ve done the work of writing the workout (and maybe adding some flourishes of my own) somewhere else on the page for easier reading. Once you finish the work INITIAL & DATE to show you’ve completed the job anywhere on the page.

Our goal is to Harry-Potter-and-the-Half-Blood-Prince the book for future athletes.

Since the work will be written out the variables on you will be a.) loading: you’ll need to use weights, heights, and resistance that leave only a handful of reps in reserve at the completion of each set; and b.) rest times: the book prescribes a static 2-3:00 rests between sets. While that works, our goal is volume accumulation so why not get more work done?

CrossFit WOD for Wednesday 2/26

“CELEBRATE LIFE” (from Wodapalooza 2020)
for time:
50 wall ball, 30/20/14lbs to 10/9/9′
40 calorie ski/row
30 dumbbell snatches, 70/50/35lbs
20 box jump overs, 36/28/20″
15 bar muscle-ups

13:00 time cap. Share times/scores to whiteboard.

READ: Muscle Damage For Size and Strength? – Tyler Hass for

Maia carrying a pair of 16kg competition kettlebells

CrossFit WOD for Thursday 11/7

for time:
200m farmer’s carry, 2×50/35/20lbs
60 anchored situps
200m farmer’s carry, 2×50/35/20lbs
50 dumbbell step-ups/side, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
40 dumbbell hang snatch, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
30 devil’s presses, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
20 dumbbell deadlifts, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs

REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection
(FCF Athletes can get a discount for this workshop- ask a trainer or email us!)
READ: The Secret of Loaded Carries – Dan John for T-Nation
WATCH: How to Treat and Eliminate Hot Spots

Continuing yesterday’s muscle-up subject today we focus on the ring muscle-up.

There are two particular versions done on rings: the STRICT muscle-up and the KIPPING muscle-up. Both are fantastic and both are used regularly in CrossFit workouts.

The strict muscle-up is a high-skill movement. Unlike the bar muscle-up this requires independent control over both shoulders and arms and the strength is even more apparent since you can’t rest your torso on the bar. If the shoulders, specifically the rotator cuff, aren’t strong and flexible the muscle-up isn’t a real possibility for use in workouts until that baseline fitness is achieved. With focused practice of positioning, transitions, and coordination it increases your chances of being able to complete a rep.

Take Maia for example:

What you don’t see in the video above is the practice put in to check the box on this particular goal. Hours upon hours of reps upon reps resulted in this success, but there were plenty of missed reps. Plenty of frustrating sessions of practice. Plenty of times that “it was this close!” (Password for the video link is ‘foundation’)

Maia not only worked on strict and kipping pullups and dips- she started her gym sessions attacking her mobility issues (and still does every day). She asked questions and worked on the drills and skills necessary to prepare the body to do this kind of work. Once the strength and flexibility foundation was laid, we started using some of Carl Paoli’s drills for smoother transitions. After some time we allowed her to attempt full reps on her own, but also came in to assist as needed. Eventually the above rep happened on a Saturday morning during a CompEx session. Perfect practice makes perfect.

Come learn from the dude direct at FCF on Saturday 11/9 at 12pm. It’s open to everyone who wants to be able to do or teach the skill, now or waaay later in the future. Register here:

CrossFit WOD for Thursday 10/17

3 rounds of
5 muscle-ups
15 single leg squats, one leg
20 toes-to-rings
30′ handstand walk
20 toes-to-rings
15 single leg squats, other leg
5 muscle-ups

Rest 1:1 or alternate rounds with a partner. Post fastest time to whiteboard.

HIIT Class at 12pm, 6:30pm

READ: 5 Tips to Get Your First Muscle-Up with Carl Paoli – Breaking Muscle
WATCH: Kipping Swing Length for Bar Muscle-Ups – Invictus

Lauren demonstrating what we look for in hanging ab movements

CrossFit WOD for Tuesday, August 15th

for time:
10 bar muscle-up
20 inverted burpees
10 bar muscle-ups
30 strict HSPU
10 bar muscle-ups
40 jumping single leg squats, alternating
10 bar muscle-ups


+ Think You’ve Mastered the Burpee? Get Back to Me After You Flip It and Reverse It – Well and Good
+ Ebola Is Now Curable. Here’s How the New Treatments Work – WIRED

CrossFit WOD for Thursday, August 8th

for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees

Post time to whiteboard.


+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox

This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!


Monday 6/17

2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges

Start and end with a waiter’s walk around the block. Rx = 20/15kg.

Tuesday 6/18

18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg

Wednesday 6/19

floor press up to a heavy 7-rep in 10:00, then

7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups

Thursday 6/20

for time:
70 burpees
60 dips
50 box jump over, 24/20″
30 single-leg squats
20 burpee-pullups

Friday 6/21

5k row for time

then practice SLIPS for as long as your 5k time.

Saturday 6/22

Tag Team DORK
AMRAP in 30:00
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags. Athete B complete the double unders then tags. Etc for 30:00.

Sunday 6/23

OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!


+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics

RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.


Monday 6/10

6×10 push press, then

AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″

AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″

Tuesday 6/11

5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings

Wednesday 6/12 – Run Club is back at 6:30pm!

  • pause back squat 5×5 at 70-75% of 1RM
  • tabata front squat, 52/38kg
  • 30 muscle-ups for time

Thursday 6/13

100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg

Friday 6/14

AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

Saturday 6/15

YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg

Sunday 6/16

Fight Gone Bad protocol

3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.


We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.


+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks

Today we celebrate our favorite Office Manager!

Jessie NOT giving us a no-rep

Wish her a HAPPY BIRTHDAY if you see her!


+ The Great Kettlebell Swing Debate – Invictus Fitness

CrossFit WOD for Champagne Friday 6/1


for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees

100m medicine ball (20/14#) run after every exercise.

Post time to whiteboard!

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

below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)

GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10

Powerlifting WOD – Week 1/3, Day 3/3

seated box jump 4x3x75%

press 5/3/1
deadlift 60/5 (10)

bicep opener 3×5
tricep opener 3×5
tabata assault bike

Kettlebell WOD

Simple & Sinister

CrossFit WOD for Saturday 6/2

CGO 18.1 – Rx

AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row

CGO 18.1 – Scaled

AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row

Post score to whiteboard!

CrossFit WOD for Sunday 6/3

in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank

Here’s hoping for a 0% chance of rowing again and a 90% chance for pullups!


+ Success Story: Michael D – Foundation CrossFit Nutrition
+ Hardstyle, Girevoy, or CrossFit: How to Decide Which Kettlebell Style is Best? – Breaking Muscle

CrossFit WOD for Thursday 3/1

for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings

* indicates double kettlebells

Post time to whiteboard!