With the gym open yet again, and our YouTube Library featuring 100+ workout videos since the beginning of the pandemic, we’ll be slowing our production of new videos down. Rather than the 3x/week Follow-Along workouts, we’ll be posting two next week, then one for the next couple of weeks.
The blog will feature the workouts we do in class on Tuesday, Thursday, and Saturdays. On Mondays, Wednesday, and Fridays we will continue sharing the programming we’d want you doing at home!
CONDITIONING for Friday 1/15/2021
LOKI
3 rounds for max total reps:
1:00 goblet squats
1:00 (kettlebell) swings
1:00 pogo hops
1:00 high pulls
1:00 object-facing burpees
1:00 rest
Whatever piece of equipment you’re using should be used for each exercise. Post score to comments!
When MMA athlete BJ Penn needed to up his conditioning for his fights he turned to CrossFit. Even though the coaching staff had never participated in the sport, they need what the demands of the sport were and created a format accordingly. They asked themselves rather than some footwork and feints what would it be like to actually work for the entirety of the 5:00-round?
After combining 5 different exercise stations and demanding maximum repetition throughout the CrossFit staff put BJ through the workout. At the end of it all they asked him how it felt. He said it was “like a fight gone bad“, and that’s where this staple workout protocol came from.
CONDITIONING for Wednesday 11/25/2020
LIMITED EQUIPMENT
3 rounds for max total reps:
1:00 thruster
1:00 burpee
1:00 push press
1:00 box jumps
1:00 SDHP
1:00 rest
FULLY EQUIPPED
3 rounds for max total reps:
1:00 thruster, 20/15/15kg
1:00 SDHP, 35/25/15kg
1:00 box jumps, 24/20/16″
1:00 push press, 35/25/15kg
1:00 row
1:00 rest
NO EQUIPMENT
3 rounds for max total reps:
1:00 jumping squat
1:00 burpee
1:00 hand-release pushups
1:00 tuck jumps
1:00 prone snow angels
1:00 rest
Move through each 1:00 station accumulating as many repetitions as possible, resting when necessary. Score = total reps completed through 3 rounds. Modify equipment and movement as needed.
LIMITED EQUIPMENT 3 rounds for max total reps: 1:00 thruster 1:00 burpee 1:00 push press 1:00 box jumps 1:00 SDHP 1:00 rest
FULLY EQUIPPED (Find me in that video!) 3 rounds for max total reps: 1:00 wall ball, 20/14/8lbs to 10/9/9′ 1:00 SDHP, 35/25/15kg 1:00 box jumps, 20/16/12″ 1:00 push press, 35/25/15kg 1:00 calorie row 1:00 rest
Maia and Kyle working some bell-held single-arm kettlebell Z-presses
There are standard movements with equipment in the CrossFit world at the moment. If you’re given a Dynamax medicine ball you assume you’ll be doing wall ball. A pair of dumbbells/kettlebells? Probably some variation of cleans. Low rings? Dips. Boxes? Good ol’ vanilla box jumps.
Today’s goal is to get weird and try some different movement patterns and standards than usual.
CrossFit WOD for Monday 12/30
3 rounds for max total reps: 1:00 med ball cleans, 30/20/10lbs 1:00 z-press, 2×35/25/15lbs 1:00 ring row 1:00 box jump overs, 24/20/16” 1:00 calorie bike/ski/row 1:00 rest
Post score to whiteboard.
Barbell Club
We’ve been in a weird Holiday schedule the past week, and we’ll have some funky timing this week as well. If possible, let’s use a 2:00 EMOM to establish a heavy double snatch and a heavy double clean!
Powerlifters you get a gimme: max out load on one lift, max out reps on another. If you choose one for lower-body, the other has to be an upper-body lift and visa versa.
I know that you’re thinking ahead like us, so just to let you know what’s happening Thanksgiving weekend, we’re running Holiday Hours: 9am, 10am, and 11am CrossFit classes only. No specialty classes and no Guided Training due to staff availability.
CrossFit WOD for Thursday 11/21
FIGHT GONE BAD 3 rounds for max total reps: 1:00 wall ball, 20lbs to 10’/14lbs to 9′ 1:00 kettlebell sumo deadlift high pull, 32/24kg 1:00 box jump, 24/20″ 1:00 push press, 35/25kg 1:00 calorie row 1:00 rest
This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.
CrossFit WOD for Tuesday 9/3
3 rounds for max total reps: 1:00 burpees 1:00 wall ball, 20/14lbs to 10/9′ 1:00 deadlifts, 52/38kg 1:00 med ball sit-ups, 20/14lbs 1:00 hang power cleans, 52/38kg 1:00 rest
This week is a DELOAD week from our ongoing volume and intensity so we’ll be working lots of isometrics and positional strength. Prioritize nutrition, recovery, and flexibility work!
It’s Realization week! Max effort reps on your lifts in Powerlifting so we can game plan next week’s 1-rep maxes. Olympic Weightlifting gets the collar off of the slow and controlled movements to see what happens at full speed.
The double under requires a tight, quick spin and an adequate straight-body jump
It’s a SKILLS week, meaning we’ll be focusing on sharpening technique and putting you some familiar work with some twists.
We retest “MURPH” on Saturday so prepare for that- make sure you have your own vest/ruck if that’s in your cards.
CrossFit WOD for Monday 7/29
10×3 tempo back squat 32XX, then
3 rounds for max total calories: 1:00 double unders 1:00 lateral shuffle, 10′ 1:00 banded plank walk 1:00 box jump, 12/8″ 1:00 calorie row 1:00 rest
Post total calories to whiteboard!
Barbell Club
NEW CYCLE is here! The August cycles will focus on pulling and positions in Olympic Weightlifting and range-of-motion control in Powerlifting. Download the PDFs. GET STRONG!
Today, Friday, June 22nd we are excited to celebrate PRIDE and inclusivity by making all our regularly scheduled classes free and open to EVERYONE!
Classes today are open to members, non-members, experienced, non-experienced athletes. You could be doing CrossFit at a neighboring affiliate or have never exercised before. Depending on your fitness level it can be ‘just sweaty’ or ‘super tough’. No worries- we’ll guide you through it!
At Foundation CrossFit everyone who comes through our doors is considered an athlete regardless of size, age, shape, ability, gender identity, or sexual orientation.
In lieu of our $25 class drop-in fee, we will be accepting donations to support an organization close to the hearts of two of our own athletes. 100% of the drop-in fees collected today will be given to the GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).
Can’t make it to class, but would like to donate? Great! You can donate here. We will be collecting donations through the end of June and 100% of everything collected will be given to the GSBA Scholarship Fund.
The GSBA Scholarship is a leadership scholarship for Washington state residents working to move the needle on social change within the LGBTQ community
Since 1991 the GSBA Scholarship has given out over $3.4 million dollars in scholarships
Invested over $400K in our 2018 scholars
Average award in 2018 is $7,700
As a part of the GSBA Guarantee they launched in August of 2017 the first phase of the GSBA Leadership Academy bringing together their scholars for a three day immersion weekend to support their growth as our future leaders
Scholarship application is launched on National Coming Out Day, October 11th – Closes on at the beginning of January every year
If you’re interested in getting involved and learning more about their scholarship program, let us know and we’ll be happy to connect you.
For more details about the GSBA Scholarship Fund, you can check out their website here and donate directly here.
Have a happy and safe PRIDE weekend! Feel free to join us at the March this Sunday!
