Posts

NEWS

FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet!

We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family:

The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.

Beginning this week we will have marked boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Sunday December 16th. You may sign up for more than one item if you wish.

Thank you for helping us give to those in need!

PROGRAMMING

Monday 12/3

back squat 8×3 at 75-85% of 1RM

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Athletes should run at a pace where they can pick up the KB as soon as they get back.
Focus should be on taking as few breaks as possible. Performance should go unbroken for every set. Post time to whiteboard.

Taco Tuesday 12/4

SNATCH
7 ascending sets of:
1 power snatch + snatch + OHS

10 rounds for time:
30 unbroken double unders
10 burpees

During the burpees, move at a pace that allows you to pick up the jump rope right after the 10th one. Post time to whiteboard.

Wednesday 12/5

Work up to a heavy set of 3 (full) cleans

EMOM for 21 minutes:
a. 15 dumbbell deadlift
b. 12 dumbbell cleans
c. 9 burpees

* Rx = 2×50/35 lbs.
** Add 1 burpee every round
*** Max burpees in final minute

Focus should be on going “all out” for each movement and then using the remaining time in the minute to recover. Athletes should have at least :30 of rest for the DB movements.

Score is number of burpees on last set. Post score to whiteboard.

Thursday 12/6

find max weighted pullup in 15:00, then

“TECHNICAL CINDY”

AMRAP in 20 minutes:
5 chest-to-bar pullups
10 HSPU
15 pistols, alternating

Scaled version would be regular CINDY. Post max reps to whiteboard.

Friday 12/7

“12 Days of CrossFit”

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
:03 handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Compare to 12/22/17. Post time to whiteboard.

Saturday 12/8

for 10 minutes:
:15 handstand
:15 rest

“BEAR COMPLEX”

For 5 rounds, complete 7 unbroken sets of this complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

A great test of barbell stamina, partner up with someone to time out your rests. Post heaviest successful load to whiteboard.

Sunday 12/9

back squat 5×5 at 65-70% of 1RM, then

“JACKIE”
1000m row
50 thrusters, 20/15kg
30 pullups

Focus on big sets and pushing the pace- can thrusters be unbroken? In 2 sets? How about the pullups? Post time to whiteboard.

ARTICLES

+ 19 Easy No-Cook Breakfast Ideas – Greatist
+ For Older People, Weight Training is More Important Than Cardio Exercise – Knowledge Science Report
+ Forget Your Washboard Abs, the Hottest Workout is For Your Fingers – WSJ
+ Alex Honnold Completes the Most Dangerous Free-Solo Ascent Ever – National Geographic

Melissa F

Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.

ARTICLES

+ Diagnose and Treat Your Own CARB Syndrome – TCSP

(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)

CrossFit WOD for Thursday 6/21

establish a bench press max, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Performance does unbroken double unders and GHDSU.

Post results to whiteboard!

HIIT WOD – 12pm & 5:30pm

(A)

1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers

(B)

[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]

(C)

2 rounds of :60 on, :20 off
– side-to-side mountain climber
underhand forward throw
– semicircle mountain climber
underhand overhead throw
– jumping mountain climber

(D)

3 rounds of 2:30 on, :30 rest
10 rotation throw, L
20 cross chop walking lunges
10 rotation throw, R
20 toe taps
10 ball slams
20 squat thrusts

(E)

ABmaggedon: isometric edition
– 1:00 forearm plank
– 1:00 forearm side plank
– 1:00 forearm side plank on other side
– 1:00 forearm plank + 1:00 Gymnastic-style plank

Foundations 8 WOD

ascending front squats, then

JACKIE

for time:
1k row
50 thrusters, 20/15kg
30 pullups

Time cap is 12:00

Congrats Kristen!

ARTICLES

+ Your Dog at Foundation CrossFit – FCF
+ An Introduction to Sport Kettlebell Training Methodologies – Breaking Muscle

CrossFit WOD for Thursday 4/19

kettlebell snatches
kettlebell clean & jerks
kettlebell jerks

Novice goes for 7 minutes at each 10:00 interval. Intermediate goes for 8 minutes at each 10:00 interval. Advanced goes for 9 minutes at each 10:00 interval.

You can switch and set the bells down as often as you’d like.

Post max reps for each lift to whiteboard!

Foundations 8 WOD

“JACKIE”

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Anyone else happy it’s Friday?

ARTICLES

+ 3 Ways to Own Any Workout (and Why You’re Leaving Muscle On the Table) – Athlete Daily

CrossFit WOD for Friday 1/19

1/2 JACKIE (twice)

2 rounds for time:
500m row
25 thrusters, 20/15kg
15 pullups

Olympic Weightlifting WOD – Week 2/7, Day 3/3

hang power snatch + snatch + snatch balance, hang power clean + clean + jerk

Powerlifting WOD – Week 2/7, Day 3/4

box squats + bands, deadlifts + bands, box jumps, GHR, back extensions

Gymnastics Strength WOD

10-to-1

Kettlebell WOD

windmills & kb arm bars

50 swings buy-in before….

Kettlebell “ISABEL”
30 one arm snatch, left
30 one arm snatch, right

Andrea during the Seattle Affiliate League 2014

NEWS & ARTICLES

+ Your Life Is Not an Endless PR. Stop Treating Your Training That Way – Athlete Daily
+ Olympic Weightlifting and Powerlifting programs begin this coming Monday. Registration for the either cycle ends IN ONE WEEK so you have a chance to try out the class and see the new formats. If you’d like to continue past the first week you must be registered. Overviews coming soon.
+ The Foundation CrossFit Post-Holiday Party is on Saturday 1/27 at The Garage (on Broadway). 6pm until last call probably…

CrossFit WOD for Friday 1/5

“JACKIE”

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

then

20 minutes to establish a back squat 1RM

Performance = unbroken thrusters and c2b pullups. Post results to whiteboard!

Gymnastics Strength WOD

single leg strength development!

Kettlebell WOD

Movement patterns, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.

We are happy to announce that we will be hosting OUTwod on Sunday, October 22nd. We will be hosting a team-style, high-intensity interval training event incorporating functional movements. Same shit you all already are familiar with.

WHAT: OUT//Seattle

WHERE: Foundation CrossFit, 1415 12th Ave, Seattle, WA 98122

DATE: Sunday, October 22nd, 2017

9:45AM – Doors Open

10:00AM – Event Begins

11:30AM – Event End / Announcements

All OUTWOD events are inclusive and open to athletes from all backgrounds, ages, shapes, sizes and skill level. There is NO EXPERIENCE REQUIRED at any of our fitness events, just a desire to live a healthy life and sweat alongside your peers. Register here.

ARTICLES

+ On Fear and Learning to Fly – Athlete Daily

CrossFit WOD for Thursday 9/6

AMRAP in 10 minutes:
10/7 calorie row
5 hand-release pushups
10 push press, 52/38kg

Rest 5:00 then

27-21-15-9 reps for time:
weighted situp, 20/14#
wall ball, 20/14# to 10/9′

Post score and time to whiteboard.

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Foundations 8

front squat 5 reps, ascending

“JACKIE”

for time:
1000m row
50 thrusters 20/15kg
30 pull-ups

Nate Helming of The Run Experience timing our runs

ARTICLES

+ Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder

CrossFit WOD for Thursday 6/22

every 5:00 for 4 rounds:
20/15 calorie row
15 wall ball, 20/14# to 10/9′
10 burpees

Post attendance to whiteboard.

HellaFit WOD

5:30pm!

Endurance WOD

Long Interval: 4x 1200m run, with 3:00 rest between efforts

Foundations 8 WOD

KAREN or JACKIE

ARTICLES

+ Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger

CrossFit WOD for Tuesday 6/20

for time: 150 medicine ball cleans, 20/14 lbs

Fitness = 10/8 lbs, Performance = 30/20 lbs

Endurance WOD

Short Interval: 10x 200m run, with 1:00 rests between efforts

Gymnastics Strength WOD

 

Foundations 7 WOD

“JACKIE”

for time:
1000m row
50 thrusters, 20/15kg
30 pullups