It’s Pride month! If you feel anything like us after the last three years, then you’re ready to swap those masks for some muscles and rainbows. To help you do just that, we are hosting our first competition since the pandemic!
Open to members and non-members alike, we can’t wait to celebrate Pride with you and embrace all you have to be proud of!
Check out the main details below! We will release more details in the weeks to come.
Date: Sunday, July 10 Time: 8 AM – 12 PM Divisions: Scaled, Competitive; teams of two
There will be podium prizes as well as spirit prizes.
Stay tuned for details on registration, merch and more!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2022-06-01 05:13:452022-06-01 05:13:45Happy Pride Month!
Want to show your support and have fun but don’t have the funds to donate? We are running this as a FREE COMMUNITY CLASS as well! Once you’re in our doors, we know you’ll have fun and be in good company.
For those that want to donate, you’ll receive a raffle ticket for every $5 donated to the cause. Prizes ranging from City Supplements, Scrappy Bitters, Sprezza Beverages, KILL CLIFF, O2 Recovery, Raised Donuts, Vita Integrated Health, Monorail Espresso, Foundation CrossFit merch and more! Official OUTwod registrations get 5 tickets + a bonus ticket! You can purchase more day of the event.
BBQ will start at the end of the event at 12pm, and you’re welcome to join us! BYOB, of course.
WHAT IS OUTWOD?
OUTWOD is The OUT Foundation’s largest international initiative for bringing togetherLGBTQ+ athletes and allies to sweat for a cause in a safe, inclusive CrossFit training environment.
Our pride is in the diversity we represent within the sport of fitness and openly invite anyone to join our welcoming community. We strive to create an inclusive community of all walks of life and inspire you to feel good about yourself, your workouts and your life.
WHAT IS THE OUT FOUNDATION?
We are the only US non-profit dedicated to the health and wellness of the LGBTQ+ community.
Our mission is to remove the barriers that block LGBTQ+ individuals access and participation, ensuring their success.
We are dedicated to nurturing, empowering, and celebrating LGBTQ+ bodies and minds, guaranteeing our community thrives.
WHAT DO THE FUNDS RAISED GO TO?
OUT FOUNDATION has many programs:
OUTAthlete The OUT Foundation awards scholarships to LGBTQ+ young adults to fund a year long gym membership. We work closely with the scholarship recipients, providing weekly goal coaching, nutrition counseling, 3 months of healthy meals from Kettlebell Kitchen, apparel from RYU and BeastWorx and footwear
from NoBull to set the athletes up for success.
OUTHealth programs from The OUT Foundation support our mission by removing
the barriers that block the LGBTQ+ community from living their true, authentic selves. We provide health services to the LGBTQ+ community by partnering with NYU’sComprehensive Team of Health Professionals. We fund gender affirming surgeries and maintain a dedicated fund for ancillary services for transgender patients.
School’s OUT is a traveling youth program teaming up with LGBTQ centers nationwide to facilitate field days for their 13-17 year old LGBTQ youth during summer months.
Seattle PRIDE Parade
Sunday, June 30th at 11:30am
Staging Time: 11:30am – 12:30pm
Staging Location: Downtown, halfway down 4th avenue, between Marion St. and Columbia St.
Foundation CrossFit is once again marching in the PRIDE Parade this year, representing our community’s support for PRIDE across the world. Join us at 11:30 AM sporting your brand new Foundation PRIDE T-shirts! Click for event details.
Turn it into a WOD: long-distance weight carry. We will be providing equipment such as light kettlebells and dumbbells to give you the opportunity to show off your skills while you walk!
Are you currently at another gym but still want to join us and show off your muscles? All athletes (current, past and future) as well as friends & family are welcome to join us on this walk! Hit us up on social or Contact Us!
After a couple of different conversations over the past week, we’ll be covering some of the different supplements you can use in addition to a solid nutrition plan (“eat meat & vegetables, seeds and nuts, some fruit, little starch, no sugar”) everyday this week for an extra bump in your health and fitness.
Today we start with one of the most-studied supplements out there: creatine. Creatine is “an acid that occurs naturally … Its main role is to facilitate recycling of ATP, the energy currency of the cell, primarily in muscle and brain tissue.” and can help you last longer in high-intensity exercise. First off, those who eat plenty of quality proteins (wild fish, grass-fed beef, pasture-raised chickens, etc) will have plenty of creatine in the system. Those who don’t may find tremendous results from usage. Think about a workout like last Friday’s FIGHT GONE BAD.. around the 3rd exercise of the 3rd round with about :20 left in the minute you probably had to stop moving because you felt like you had no energy. Your ATP stores have been depleted. Creatine can help delay that from happening, or happening too soon.
There are a number of sources say to take 5g creatine monohydrate post-workout in a drink mixed with some carbohydrates and protein- that’s what I do everyday! Check out the video below for more science.
Our agenda for the week: CrossFit Games Regionals 2018 Event 6 or FRAN, 2k row time trial, ISABEL/GRACE/ISAGRACE, a snatch EMOM, 500m row sprints, a sample Kettlebell day with Simple & Sinister, MARY/CINDY, A new Hero workout JOSIE, and LYNNE.
box jump – establish a 1RM in 7 minutes
back squat 60/5 (10)
5×12 kettlebell lunges
5×10 weighted situps
5x:30 back ext holds
Joint prep, DROM, lap
**KettleBell LP (Double Bell): Week 1**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 5 x Double KettleBell Cleans
– 9 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters
*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *
**100 Russian swings for time**
Use the heaviest bell as possible. Swing for as long as possible.Record time.
http://www.foundationcrossfit.com/wp-content/uploads/2018/06/VHJZ0016.jpg11251500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-24 21:20:162018-06-24 21:21:45Seattle Summer Is Here
Welcome to June! The sun’s out, and we’ll be outside celebrating our incredible community in the 2018 Pride Parade! Why? Because we believe that everyone deserves an opportunity to live a fit and healthy life! We are proud to foster a strong, supportive community and fitness for all. Everyone who comes through our doors is considered an athlete regardless of gender identity, sexual orientation, size, age, shape, or ability.
Details soon…save the date, Sunday, June 24, and come walk with Foundation CrossFit! We’re going to have a ton of fun!
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/T-Shirt-Mockup-2018-PRIDE.jpg7561024Tonyhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngTony2018-06-01 03:39:182018-06-01 23:13:30June is Pride Month
Sylvia Rivera is one of my heroes. She fought for Transgender and immigrant rights, for poor people and people of color, for all of the groups that were targets of, and integral to, the 1969 Stonewall Uprising, but who were nonetheless marginalized by the modern day Gay Rights movement. For those of you who have been shaken to your core at the prospect of a religious ban, or who are passionate about social justice issues. For those of you who identify as LGBTQ or as allies, Sylvia Rivera’s words resonate now more than ever. We have made progress, thanks to people like her, but the issues she fought for are still issues Trans* people, people of color, poor people, and immigrants continue to fight for. Please click the link below to read an interview she gave in 1998.
If you would like to donate to an organization that is keeping Sylvia Rivera’s legacy alive, please consider donating to the Sylvia Rivera Law Project. Read their mission statement below:
“The Sylvia Rivera Law Project (SRLP) works to guarantee that all people are free to self-determine their gender identity and expression, regardless of income or race, and without facing harassment, discrimination, or violence. SRLP is a collective organization founded on the understanding that gender self-determination is inextricably intertwined with racial, social and economic justice. Therefore, we seek to increase the political voice and visibility of low-income people and people of color who are transgender, intersex, or gender non-conforming. SRLP works to improve access to respectful and affirming social, health, and legal services for our communities. We believe that in order to create meaningful political participation and leadership, we must have access to basic means of survival and safety from violence.”
I am passionate about our incredible gym family and I want to nurture the diversity, inclusion and equality that makes us our community so special. It’s important to me that our gym is safe, welcoming and respectful to all who come in. Pride Month is an opportunity to show my support for the LGBTQ community and explore new ways in which I can advocate for LGBTQ rights. As one of your coaches, I try my best to show my advocacy of LGBTQ issues through participation in events and through my words and actions. For me, it’s not enough to say that I believe in equality for all. I’ve made changes in my everyday life, like using language that promotes inclusivity (15kg bar vs. “women’s bar”) and taking a stand (and engaging in discussion) when I hear anti-LGBTQ slurs and remarks made.
Pick up a #LiftHeavyLoveStrong rubber wristband at the gym- we’ll be handing these out at the parade
If you identify as a straight ally for equality, I encourage you to check out some ways you can become active in creating a community (and world!) where diversity is the norm and all people have access to equal rights. It’s important to voice our advocacy for our fellow gym-mates, friends, family, coworkers and even those whom we aren’t close with. Don’t be afraid to speak up and come out!
Pride Parade is a great way to show your support, I’ll see you there!
http://www.foundationcrossfit.com/wp-content/uploads/2017/06/13559167_1141245002614095_4317965245582734761_o.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-06-13 13:50:012017-06-13 16:03:37Why Do I Celebrate PRIDE?
15-12-9-6-3 reps for time of:
power cleans, 61/43kg
front squats, 61/43kg
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.
Primal Mobility Warm up (or Line Drills), Rack Walk and Suitcase Carry, Lots and lots of Swings, Squats and Presses
http://www.foundationcrossfit.com/wp-content/uploads/2017/05/13584929_1141244492614146_7316297667724678001_o.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-06-08 20:26:112017-06-08 23:50:46The Unquiet Professional