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!
Next Wednesday, June 13 we will not have 6:30pm or 7:30pm classes (CrossFit and Olympic Weightlifting classes) as we’ll be holding a Staff Meeting. The last class of the day will be 5:30pm. The gym will close promptly at 6:30pm.
(Those who wanted to do the evening OWL Wednesday program will have a chance to do it in any of that Thursday’s CrossFit classes)
Zach
Another retest of the 2018 CrossFit Games Open workouts. Look forward to 18.4 and 18.5 next week! Until then hopefully you’ve been working on your double unders and muscle-ups!
2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups
CGO 18.3 – Scaled
2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups
Compare to 09MAR2018. Post scores/times to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 3/3
BtK HANG CLEAN + CLEAN 85 / 1 (2)
2 PAUSE FRONT SQUATS + 1 JERK 80 / 1 (3)
PAUSE at KNEE CLEAN PULL 105 / 2 (3)
Accessories
GHR 3×8
ab-rollout 3×8
chinups 3×8
Powerlifting WOD – Week 2/3, Day 3/3
seated box jump 5 x 2 x 85%
PRESS 20kg/3, 60/3, 70/3, 80/3, 90/3+
DEADLIFT 55/5, 62.5/5, 67.5/3 (10)
bicep opener 3×5
tricep opener 3×5
tabata assault bike
CrossFit WOD for Saturday 6/9
establish a 1RM standing box jump, then
5 rounds for max total reps. 1:00 rest between AMRAPS.
3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups
The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady
This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!
Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on
How’s your compression?
Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.
We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!
First off, we have so much more in store for you all now that spring is here (which means summer is not too far behind!). Competitive CrossFit is back on the schedule every Saturday at 8am with me for two hours. Endurance Club is nearing its return as well. More class types may be added in the future. Did someone say something about Gymnastics Strength and Yoga?!
Second, we have a new cycle beginning in the Olympic Weightlifting classes. Any member who’s been here a minimum of 3 months can come in at either 1x/2x/or 3x a week.
Last but definitely not least, I would like to thank you all for participating in the FCF Intramural Open 2017. These past five weeks was a great challenge to many, and I’m proud of those who allowed themselves to be vulnerable. So many personal records broken, so many new goals set up for the remainder of the year, and for 2018.
We had a pretty busy weekend: Friday night we screened the newest from CrossFit Films at the gym. On Saturday at we had our intergym throwdown VERSUS X, which started with CGO 17.5:
A post shared by Foundation CrossFit (@foundationcrossfit) on
It also featured a sit & reach test, a barbell ground-to-overhead ladder, and an obstacle course!
On Sunday, our Foundation Climbers group, led by Patrick ran all the way Columbia Center downtown. The tower is 788 feet of vertical elevation, and is the second tallest building west of the Mississippi.
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All of the athletes above ran up 69 floors, or 1,311 steps, for time. Some of them after doing all events at VERSUS the day before (10 rounds of 9 thrusters and 35 double unders, a ground-to-overhead ladder, and an obstacle course) so give them props next time you see them!
CrossFit WOD for Monday 3/27
bench press 3x8x80%
(Fitness, Health)
4 rounds for max total reps. 1:00 work, :20 rest of:
– push press wall ball, 20/14#
– burpee
– perfectly vertical kettlebell swing, 24/16kg
– row (calories)
(Performance)
4 rounds for max total reps. 1:00 work, :20 rest of:
– wall ball, 20/14#
– burpee
– alternating kettlebell snatch, 24/16kg
– bike (calories)
Post scores to whiteboard.
Notes: – This is to help train for a better FGB score, but here you get the peace of mind that you can work for a full sixty-seconds with a twenty-second rest/rotation right after. Unfortunately there is no long sixty second break after hitting all the exercises once through. – The movements alternate vertical push-horizontal push-vertical pull-horizontal pull – We’re in week 14 of our 16-week bench press program! Squats coming back to Mondays after. – Use pacing and loading that allows you to finish with a high score. Modification and scaling encouraged if you need to so that your score is grand.
Olympic Weightlifting WOD – Beginning of the New Cycle! This one is 8 weeks long.
snatch complex: muscle snatch + no feet power snatch + no feet snatch
high-rep back squats
upright row
http://www.foundationcrossfit.com/wp-content/uploads/2017/03/IMG_9660.jpg11251500ABhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAB2017-03-26 19:19:392017-03-27 01:30:51What a Weekend!
