Posts

Dave

CONDITIONING for Saturday 8/29/2020

READ: The Hidden Queer History Behind “A League of Their Own” – Narratively
WATCH:

Watch Coach Dave as he teaches how to break down a chicken LIVE on Instagram on Sunday morning at 10am on the @foundationcrossfit feed.

WORKOUT for Sunday 3/29/2020

for time:
30′ suitcase lunge, R
30′ suitcase lunge, L
1600m run
30′ suitcase lunge, R
30′ suitcase lunge, L
800m run
30′ suitcase lunge, R
30′ suitcase lunge, L
400m run

Wear a 20/14lbs vest or pack if you can! Post times to comments.

2nd Serving: Need More Work?

GO OUTSIDE, and respect social distancing. 10/9′ at minimum. That’s your wall ball distance!

HSPU Strength Ladder: EMOMx3 of 1-2-1

READ: The Stranger’s Take-Out and Delivery Restaurant List – The Stranger
WATCH: Gut Health = HEALTH.

Coach Dave

Let’s be honest about the current state of affairs.

The coronavirus COVID-19 is real and will be in the news for a long time coming. Understanding this, we are doing our best to mitigate risks, and we are very aware of the necessary escalations that the state of Washington is implementing. We don’t expect anything extreme enough to happen to force us to close, but here’s our plan to maintain the health and wellness of our community:

What We Are Doing

We’ve refreshed all spray bottles with a Clorox Bleach solution to disinfect your equipment and things you’ve touched while you’re here. Our coaches and staff are also putting in extra duty to disinfect the gym during our non-class hours. If you have an allergy please be mindful of this. Once we are able to procure non-bleach disinfectants, we will make that switch.

Programming has been adjusted to limit how many pieces of equipment required for a workout. We’re able to limit transmission by reducing the amount of things you’re touching in your workouts. Don’t worry, we’re also making sure that it’s still fun and useful and stimulating.

We have more contingencies planned if this all gets worse, but our ultimate goal is to keep our membership safe while allowing them a place to maintain their health and fitness.

What You Can Do

  1. WASH YOUR HANDS before and after your session here.
  2. Wipe and disinfect every surface you use in the gym.
  3. Do not come to the gym if you feel ill or show symptoms.
  4. Do not come to the gym if you care for those who are most at-risk, including those older than 60+ years of age

Alternatives

I’ve made an workout BINGO sheet you can do at home our outside (because FCF loves bingo!) that will be up on the blog tomorrow (or in the gym on paper on Saturday).

In the meantime you can try our HellaFit classes on YouTube!

CrossFit WOD for Champagne Friday 3/13/2020

Every :90 perform a lift successfully then add 1-5kg.
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

3-miss limit on each lift. Share heaviest load for the snatch, clean and deadlift to whiteboard.

READ: Staying Over the Bar in the Snatch & Clean: What, Why, How by Greg Everett – Catalyst Athletics
WATCH: Watch the technique of these incredible Chinese lifters!

Dave at the 2019 Cascade Classic

CrossFit WOD for Friday 3/6/2020

AMRAP in 15:00
25 calories
20 toes-to-bar
15 close-grip pushups

rest 5:00 then

AMRAP in 15:00
15 pogo burpees
5 (strict) HSPU
1 (legless) rope climb

Share both scores to whiteboard. 

READ: We Can Still Avoid the Worst-Case Scenario – The Atlantic
WATCH:

Coach Dave

CrossFit WOD for Saturday 2/22/2020

EMOM x 21:00
a. 200m run/250m row
b. 10 box jump overs
c. 10 pull-ups

Challenge yourself with higher boxes but complete the work every interval!

Share attendance to whiteboard. Post workout is lower leg rollout and lat foam rolling.

READ: Zion Williamson Is More Than a Walking Mixtape – The New Yorker
WATCH:

Coach Dave at the 2019 Cascade Classic

Have you ever tested your fitness in competition?

CrossFit WOD for Wednesday 11/13

back squat 5-5-3-3-3-1-1-1, then

Start with an empty bar and press every minute on the minute, immediately adding 1-5kg after each successful lift.

Post loads to whiteboard!

READ: Top 8 Things I Learned From My First Weightlifting Competition – Nick Hetzler

WATCH: Are Your Shoulders Limiting Your Squatting Power?

Here’s your new challenge for this week. Regular barbell DIANE next Wednesday.

CrossFit WOD for July 31st

DOUBLE KETTLEBELL-IN-HAND DIANE

21-15-9 reps for time:
two-in-hand kettlebell deadlifts, 2×48/32kg
strict handstand pushups

Post time to whiteboard.

ARTICLES

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Dave and Kelsey

PROGRAMMING

Monday 12/10

work up to a heavy snatch, then

“AMANDA”
9-7-5 reps for time:
ring muscle-ups
(squat) snatches, 61/43kg

Post time to whiteboard.

Tuesday 12/11

work up to a heavy set of  1 clean + 2 jerks, then

Rx
3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#

Performance
500m row
50 unbroken DU
25 unbroken wall ball, 30/20#

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.

ARTICLES

+ Mark Your Calendars: 2019 CrossFit Open Dates Announced – Morning Chalk Up
+ New Discovery May Soon Allow You to Eat Whatever You Want Without Gaining Weight – Forbes

 

View this post on Instagram

 

@katherineenye (71kg, @hookgripusa) snatching a junior and senior American Record of 107kg/236lb! With a great save too!

A post shared by hookgrip (@hookgrip) on


Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!

ARTICLES

+ Bad Heart? Time to Hit the Gym – CNN

CrossFit WOD for Tuesday 7/17

pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then

21-15-9 reps for time:
hang clean, 52/38kg
push press

Performance: 70/50kg
Fitness: 40/25kg

Post times to whiteboard!

HIIT WOD

50/50 Intervals

Endurance WOD

9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.

Are you honestly keeping your back flat from the start to the end of the deadlift?

ARTICLES

+ Ep. 11 | The CGO: How to Prep, Eat, Recover + Master Your Mindset (and Yes You Should Do It) – She Thrives

CrossFit WOD for Wednesday 2/21

Starting with an empty bar, every minute on the minute SNATCH then add 3-5kg to the bar. The workout ends with your fifth miss or when you are satisfied with your work for the day.

Then deadlift 5-10-15-20
Post snatch and deadlift loads to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
clean & jerk max
Powerlifting WOD – Week 7/7, Day 2/4
bench press max
Kettlebell WOD

abs!! then

:30 sec work: :10 sec rest
farmers carry
rack hold
double kb deadlift
overhead hold
(Repeat 3x)

then

Descending Swings
10-8-6-4-2 reps each side

Goal is to not put the bells down!