Posts

CONDITIONING for Saturday 9/19/2020

High-Intensity Interval Training!

READ: Check out our new FOUNDATION masks pre-order page
WATCH:

CONDITIONING for Saturday 9/12/2020

HIIT with Team Mots!

Continuously working for 4 minutes:
20 sit-ups
10 burpees
20 lunges/leg
10 burpees
20 dips
10 burpees
Rest 90 seconds after the 4 minutes are up. Complete 4 total rounds!

READ: Capitol Hill Seattle Air Quality Index – IQAirVisual
WATCH:

CONDITIONING for Saturday 9/5/2020

High Intensity Interval Training w/ Team Mots!

Post results to comments!

READ: Teens Who See Videos of Police Brutality Show PTSD Symptoms – The Verge
WATCH:

Dave

CONDITIONING for Saturday 8/29/2020

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

CONDITIONING for Saturday 8/15/2020

MILES with MILES #8

Get outdoors this weekend and go on a long aerobic effort! It could be a hike, a long walk through the city, a bike ride, bring out the kayak, run a trail, mountain bike a trail, bust out those roller skates, whatever! Just get outside, synthesize some Vitamin D, and be proud of your efforts.

Share your activity to comments!

READ: Computational Fluid Dynamics and Downhill Skateboarding – Lush Longboards
WATCH: Premiering at 10am

Devin

CrossFit WOD for Saturday 2/15

3-6-9-12-15-18-21 reps for time:
dumbbell hang clean & jerk/side, 50/35/20lbs
k2e+t2b
calories

*Run 200m at the end of each round. Preference is bike, ski, THEN rower. Share times to whiteboard.

READ: Ketogenic Diet, HIIT, and Memory Training in Treatment of Mild Cognitive Impairment: A Case Study – CrossFit
WATCH:

Get a taste of our HIIT classes in CrossFit class today!

ARTICLES

+ Imperfect Produce: Community-Supported Agriculture Delivery Service – Imperfect Produce

Would you be interested if Foundation CrossFit became a drop-off location? PS: This is my referral link.

CrossFit / HIIT WOD for Tuesday 8/7

shoulder taps, 90/90 hips, plate row, turtles, cossack squats, handstand/Hindu/dive-bomber pushups, pushup hold, mountain climbers, plate arcs, burpees, bicycle crunches, good mornings, jumping jacks, etc.

Endurance WOD

each for time:
800m
400m
200m
400m
800m

The test is to run above medium-hard effort for all efforts, and ideally match the 800m times.

Ander rowing

ARTICLES

+ Seattle Sports Chiropractor Competes in Steve Austins Broken Skull Challenge – King 5 News

CrossFit WOD for Friday 12/15

HIIT (High-Intensity Interval Training) Class sample

SHORT INTERVAL

:40 on/:20 off for 16:00
– speed ladder (trainer’s choice: medium difficulty)
– lateral shuffle shuttle
– med ball side throw
– rower

:45 on/:15 off for 15:00
– running jump rope
– slam ball squat thrusts
– dynamax knee strikes

:20 on/:10 off for 12:00
– frog pump
– (burpee) box jump overs

Post attendance!

Gymnastics Strength WOD

leg development

– tabata step ups
– 150 GHD hip extensions
– 200 calf raises (full ROM w/ control)
– 250 weighted crunches (https://www.youtube.com/watch?v=6L5GptvvQaU)

squat series, stretching, then ABMAGGEDON

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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.

ARTICLES

+ 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
drags

Notes:
– 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