Posts

CGO 17.2

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. As we have in the past, we are performing the online competition as an intergym challenge. This fantastic idea came from Catalyst Fitness’ Intramural Open.

Also on Monday 2/5 we also start our Nutrition Challenge to help us gain ground in better health, better understanding of how our bodies work, better body composition for movement, and better energy! If you are serious about your performance you also need to be serious about fueling. Don’t regret not eating well when your workout results are on the line!

 

CGO 16.2 at FCF

At Foundation CrossFit we want to help you get to another level with your physicality. Competition can help inspire you to go harder than you’ve ever gone before. The pressure to perform pushes you to take training more seriously; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

Can we bring that worldwide thrill home to FCF? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. I’ve created three teams with leadership groups. The leadership and I will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS X.

Which team will claim the Golden Hammer?


CGO 15.4 at FCF

REGISTRATION

Registration for the Open can be done NOW until 5pm on Monday 2/27 at games.crossfit.com, Choose ‘Foundation CrossFit’ as your Affiliate!

Also take the 2018 Online CrossFit Judges Course. If you register for the Open, take and pass the Judges course, complete all 5 workouts, you’ll receive $20 off of your April membership!

CGO 15.3 at CFSLU

DRAFT

Coaches and the rest of the registered FCF fam will be drafted onto an Intramural team. Once drafted onto a team you’ll be entered onto the public Team Rosters which will be shared outside the office.

If you’re reading this and you haven’t registered for the CGO you might be courted by one of our Team Captains to join their team – probably more than one. Sign up and you’ll be put on a team according to order of signup.

CGO 14.4 at CFSLU

POINTS

Points will be awarded by FCF HQ after every event and totals will be shared every Tuesday morning. The biggest points you can earn your team happen with

Registration for the 2018 CrossFit Games Open: Sign up and choose Foundation CrossFit as your affiliate!

Completing the Judges Course: Take and pass the 2018 Online Judges Course and email the PDF to info@foundationcrossfit.com. You must send the PDF as an attachment. If you send a screenshot, it doesn’t count. If you forward us a link, it doesn’t count. Get me that PDF and we’ll give you those points!

CGO 14.3 at Foundation CrossFit 5.0

WORKOUTS

Athletes competing in the Open will have only four days to complete each workout: Thursday evenings the workout and standards are released, Monday evening scores are due. The Open will have five workouts over five weeks, with the fifth week including in VERSUS X, where your team points entering the event may sway the standings and winners. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship). Our competition schedule is as follows:

As per usual, we will program the workout that Friday for all CrossFit classes so you can be tested (or practice/run-through/see it) if you cannot make the weekend event. Just remember that there are point differences depending on when you do the workout. Being there for the event will put you in the best atmosphere to perform well.

This year we DO have schedule times for make-ups: Sundays at 11am during CompEx and Mondays at 1pm. That means you’ll have a chance everyday to get your points in. Try to bring your own certified judge- this is why it’s so important to come in on Friday or Saturday when the sheer attendance will allow you to have a judge, certified or not.

CGO 13.5 at CrossFit SLU (Foundation CrossFit South Lake Union)

PRIZES

We’ll have some random drawings each week for prizes, including gear, socks, water bottles, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!

2012 at Foundation CrossFit 3.0

SOCIAL

Use the hashtags #FCFio2018 and #HYFRsquad on your social media! If we see and repost it you’ll be earning your team some extra points!

2011 at FCF 3.0

In summary, our focus during the Open is on FUN. We want participation because it increase your fitness, keep you accountable to all of your gym mates, and earn you high-fives! It’s also great being able to see your results from years past, and to see where you’ve improved over time and knowledge.

Register online at the CrossFit Games site and get this party started!

Oh man. Another incredible Open season has past and we have some new champions to crown.


Team FCF

Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:

Blue Barracudas (Team Blue) finished out with a total of 614 points.

FLEX APPEAL (Team Green) finished out with a total of 706 points.

and Thundercats (Team Red) finished out with a total of 670 points.

Your winner for the #FCFio2017 is TEAM FLEX APPEAL!

Congratulations on all the (paleo) brownie points and bragging rites you just won.

FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.

Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.

We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.

ARTICLES

+ Have you filled out the FCF Athlete Survey for Spring 2017 yet?
+ Why You Shouldn’t Walk on Escalators – The NY Times

CrossFit WOD for Thursday 4/6

for time:
1500m row
24 hang power clean
24 pullups
1000m row
16 hang power clean
16 pullups
500m row
8 hang power clean
8 pullups

Health = 30/25kg barbell. Rx = 43/29kg barbell. Performance = Assault Bike, 2×20/12kg kettlebells or 2×45/25# dumbbells.

Post time to whiteboard!

HellaFit WOD

THREE-TWO-ONE

10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups

8 min AMRAP:
– 5 front squats
– 3 push presses

10 min EMOM:
– 40-sec max effort KBS

CGO 16.2 at FCF

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. This year we’re copying a fantastic idea from Catalyst Fitness’ Intramural Open idea… and I’m going to plagiarize the hell out of it! IT’S THAT GOOD OF AN IDEA.


CGO 15.4 at FCF

(Actually I’ll just their entire post and change the details as I see fit)

Our goals at Foundation: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

I’ve chosen three people to be Team Captains (who will also have Co-Captains and Lieutenants). We will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS X.

Who will claim the Golden Hammer?

CGO 15.3 at CFSLU

REGISTRATION

Registration for the Open can be done until 5pm on Monday 2/27 at games.crossfit.com, Choose ‘Foundation CrossFit’ as your Affiliate AND ‘Foundation CrossFit’ as your team.

CGO 14.4 at CFSLU

DRAFT

Coaches and the rest of the registered FCF fam will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes.

Once drafted onto a team you’ll be entered onto the public Team Rosters.

If you’re reading this and you haven’t registered for the CGO you’ll probably be courted by one of our Team Captains to join their team – probably more than one. Pick the most fun team!

CGO 14.3 at FCF

POINTS

Points will be awarded by FCF HQ after every event.

+1 Point

Score Entry: If you are officially registered on the CrossFit Games site and plug in your official score after you do the workout you score a point! No excuses- plug your score into the website asap and we’ll always be able to see who did their duty.

Performance: Every member of a team that completes the Open workout anywhere in the world (so travelers can still help their teams) earn one point per performance, through proof of attendance to a CrossFit gym. This goes for Rx AND Scaled athletes.

Podium: Top 3 males AND Top 3 female athletes each earn one point for their teams. This also applies for both Rx and Scaled competitors.

Pride: Wear any of our official FCF gear during the your scored event and earn another point for your team.

Social: post a relavent picture or video to facebook or instagram, tag @foundationcrossfit #FCFio2017 #HYFRsquad, and earn your team a maximum of 1 point per week.

Judging: If you take and pass the 2017 Online Judges Course (see below) then you’ll be able to judge other athletes. Certified Judges will be able to earn another point for every performance judged.

+3 Points

Attendance: Every member of a team that completes the Open workout at the weekly throwdown on Saturdays at 10am earn their teams three points. This goes for Rx AND Scaled competitors.

Personal Records: If you perform your first-ever skill when grinding in a workout, your team will be awarded three extra points! Think chest-to-bar pullups, a new max snatch/CJ, handstand pushups, the elusive muscle-up, etc. Been in the Open before and the event is a repeat of a past event? Set a PR and earn a 3-pointer for your team!

+5 Points

Spirit: Who stands out and represents the spirit of Foundation CrossFit? The team with the most encouragement, noise, pride, and PRESENCE each week will receive 5 points per standout action. Multiple teams can win every week.

Judges Course: Take and pass the 2017 Online Judges Course and email the PDF to info@foundationcrossfit.com. You must send the PDF as an attachment. If you send a screenshot, it doesn’t count. If you forward me a link, it doesn’t count. Get me that PDF and I’ll give you your points!

CGO 13.5 at CFSLU

WORKOUTS

Athletes competing in the Open will have only four days to complete each workout. We haven’t yet set our schedule for competition. The Open will have five workouts over five weeks, with the fifth week including in VERSUS X, where your team points entering the event may sway the standings and winners. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship).

As usual, you can be tested at any CrossFit class on the predetermined CGO day, which is Friday.

To earn your team even more points, show up to our weekly CGO Events on Saturdays from 10am to 12pm. This is the day to prep for, so that you can show up with your team and push it to the limit.

Make-ups are to be done on during our business hours and you’ll have to ask the coach on floor permission (which they might not give), as well as provide your own certified judge. This is why it’s so important to come in on Friday or Saturday.

2012 at FCF

PRIZES

We’ll have some random draws each week for prizes, including gear, socks, water bottles, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!

2011 at FCF 3.0

SOCIAL

If you’re posting anything on Facebook and/or instagram make sure you tag the gym @foundationcrossfit as well as use the hashtag #FCFio2017!

IN SUMMARY

Our focus is on FUN. We want participation because it will keep you accountable, make you more fit, and it will get you high-fives and you’ll be happy and love life more and glow and glisten and stuff. Facts.

Register online at the CrossFit Games site, or don’t, and let’s start this party!

That’s right, we’re doing it again!

Last year Andrew found a great idea from Catalyst Fitness which brought forth FCF Intramural Open 2016. Our goal is essentially the same: to educate and inspire you. The participation in the Open (competition) naturally helps with the inspire aspect.

The pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane.

One of my favorite things about the Open is that last part: cheering each other on. The majority of our gym don’t have goals to make it to Regionals but we sure put our all into those workouts like we’re gunnin’ for it. We enjoy and we suffer together. The camaraderie that comes out of that mutual suffering is so rare and unique!

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

Like last year, Andrew has chosen four people to be Team Captains and will be meeting this week to go through the private draft where you will be put onto a team. These teams will go through the Open and we’ll finish off the season with our intergym throwdown VERSUS 10!

The finer details to come by the end of the week. Get excited and be prepared to be courted by the team captains to join their team!


CGO 15.4 at FCF

The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. This year we’re copying a fantastic idea from Catalyst Fitness’ Intramural Open idea… and I’m going to plagiarize the hell out of it! IT’S THAT GOOD OF AN IDEA.

CGO 15.3 at CFSLU

(Actually I’ll just their entire post and change the details as I see fit)

Our goals at Foundation: to educate and inspire. Competition helps with the ‘inspire’ part: the pressure to perform pushes you to train harder; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!

Can we bring that worldwide thrill home? Can we deliver all the fun of competition without causing any anxiety attacks? We think so.

I’ve chosen four people to be Team Captains (who also chose another four to be Co-Captains). We will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS 8. Who will win the Golden Hammer?

CGO 14.4 at CFSLU

REGISTRATION

Registration for the Open can be done until 5pm on Monday 2/29 at games.crossfit.com, Choose Foundation CrossFit as your Affiliate.

CGO 14.3 at FCF

DRAFT

Coaches and the rest of the registered FCF fam will be ‘drafted’ onto an Intramural team. They won’t lose their spot on our Regional team, and their points will still count toward our Affiliate score worldwide, but we want to ensure even distribution of our most competitive athletes.

Once drafted onto a team you’ll be entered onto the public Team Rosters.

If you’re reading this and you haven’t registered for the CGO you’ll probably be courted by one of our Team Captains to join their team – probably more than one. Pick the most fun team!

POINTS

+1 Point – Attendance: every member of a team that completes an Open workout at Foundation each week earns one point. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors!

+1 Point – Podium: Top 3 males AND Top 3 female athletes on the leaderboard at Foundation for each workout (Rx Division only) gets an extra point for their team.

+1 Point – Pride: Wear any of our FCF/CFSLU gear during the Open Events on Saturdays and earn another point for your team!

+3 Points – Skills: If you perform your first-ever skill when grinding in a workout, your team will be awarded three extra points! Think chest-to-bar pullups, a new max snatch/CJ, handstand pushups, the elusive muscle-up, etc.

+3 Point – Personal Records: Been in the Open before and this week it’s a repeat of a past event? Set a PR and earn a 3-pointer for your team!

+5 Points (team) – Spirit: Who stands out and represents the spirit of Foundation CrossFi? The team with the most encouragement, noise, pride, and PRESENCE each week will receive 5 points per standout action.

+5 Points – Bonus: Who goes above and beyond, representing not just your team, but the community of Foundation CrossFit and the CrossFit philosophy? Earn 5 points for standing out to FCF HQ.

It’s possible to earn more points as we (FCF HQ) determine what things we want to see. This list is secret from all athletes and captains. Essentially this is like when the Hogwarts professors award (and take away) points to the houses.

Points will be awarded by FCF HQ after every event.

CGO 13.5 at CFSLU

WORKOUTS

Athletes competing in the Open will have only four days to complete each workout. We haven’t yet set our schedule for competition. The Open will have five workouts over five weeks, with the fifth week including VERSUS 8, where your team points entering the event may sway some things. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship).

As usual, you can be tested at any CrossFit class on the predetermined CGO days, which are all day Friday, and the special 11am’s on Saturday. Make-ups are to be done on Sundays during our business hours. You’ll need to check in with the trainers on duty and have a certified judge with you to watch your work.

2012 at FCF

PRIZES

We’ll have some random draws each week for prizes, including gear, socks, water bottles, supplements like Vaper, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!

2011 at FCF 3.0

Our focus is on FUN. We want participation because it will make you more fit, and it will get you high-fives and you’ll be happy and love life more and glow and glisten and stuff.

Register online at the CrossFit Games site, and let’s start this party!