Posts

The squad after every single person finished!

You’ve done MURPH. Now what?

Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process.

That said, you also need to practice good nutrition: quality carbs, quality protein, and quality fats (up your Omega-3 intake!) build quality muscle and lower the amount of junk in the system that could lead to inflammation/puffiness and soreness.

Also: keep moving! Bring the intensity down, but movement is medicine. Try the stretching routine video below!

This week: back squats, tabata front squats, double unders/burpees, snatch deadlift + hang snatch + OHS lifting complex, clean deadlift + hang clean + jerk lifting complex, “NANCY”, the FABULOUS FORTY birthday workout, CGO 18.1, and a Team work/hold workout.

Also: last chance to jump into this WEIGHTLIFTING / POWERLIFTING block ends tonight! REGISTER BEFORE IT’S TOO LATE.

ARTICLES

+ Squat Because Your Brain Needs Strong Legs – Breaking Muscle

CrossFit WOD for Tuesday 5/29

back squat 5x5x75-80%

tabata front squats, 43/29kg

3 rounds for time:
50 double unders
30 burpees

Post tabata score and time to whiteboard!

Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):

We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.

On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.

ARTICLES

+ 10 CrossFit Trainers Give Their Best MURPH Tips – BarBend

Anyone else spend part of their weekend watching people run on treadmills?!

CrossFit WOD for Monday 5/21

weighted pullup 5×2, then

15-25-35 reps for time:
power snatch, 35/25kg
4x double unders

1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/3, Day 1/3

hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)

box jump + depth drop 6×3
GHDSU 3×15
barbell bicep curl 4×25
bonus: max banded plank

Powerlifting WOD – Week 1/3, Day 1/3

back squat 60/5, 75/5, 85/3, 95/1+

dip 5×15
chinup 5×10
bicep opener complex 5×5

Kettlebell WOD

Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets

then

For 15 minutes:

300m row
3 kb cleans
3 kb squats
3 kb push press
30 crunches

This week at Foundation CrossFit you can expect: the snatch stamina complex we’ve been working on, sprint/handstand pushup intervals, CGO 15.3, DIANE, CGO 18.4, and AMANDA.

CGO 18.3 squad

… and you knew it was coming: SUBMIT YOUR SCORES!

ARTICLES

+ CrossFit Games Open 18.3: Preliminary Analysis – Beyond the Whiteboard

CrossFit WOD for Monday 3/12

5 rounds of:
snatch + max overhead squats (at 70% of 1RM snatch)

then

7 rounds, each for time:
200m run
7 handstand pushups

Post max load and total OHS reps to whiteboard!

Olympic Weightlifting WOD – 2/8, Day 1/3

power snatch + 2 OHS, power clean + front squat + split jerk, snatch push press max out

Powerlifting WOD – Week 2/8, Day 1/3

back squats, presses, pullups, back extensions

Kettlebell WOD

Simple & Sinister, then

Week 2: sumo deadlift 1RM

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!

Squad 17.3

ARTICLES

+ Facebook Event – VERSUS X Intergym Throwdown – Foundation CrossFit
+ The night before Versus (Friday) we will show The Fittest On Earth: A Decade of Fitness, the newest from CrossFit Films at 7:30pm

CrossFit WOD for Tuesday 3/14

AMRAP in 20:00
8 dips
9 kettlebell swings, 24/16kg
10 toes-to-bar
9 push press, 52/34kg
8 burpees

Post scores to whiteboard!

HellaFit WOD

 

Happy Champagne Friday! By this time some of you have already done 17.1. Priority is to hit this workout with everyone on Saturday from 10am-12pm but if you’re unable to make it, you can do the workout with class every Friday. Don’t forget to RSVP! The last day to sign up for the CF Games Open is Monday, February 27th!


Coach Andrew

I’ve participated in every one of the Opens! I sign up because it keeps everyone, especially myself, accountable for my fitness and its progression. The main reason I wanted to do the Open was to kickstart my CrossFitting again. I’ve mainly been focused on weightlifting competition, but I do miss the things that come along with consistent CrossFit training. My favorite thing about the Open is the camaraderie and the push for improvement I see from athletes every year. People who enter without a double under leave with many. Personal records are smashed. Everyone finishes with a huge sense of accomplishments and stronger relationships with each other and FCF. I’d like to see snatches and toeS-to-bar and box jumps. I hope wall ball doesn’t show up (but it will). I also really dislike walking lunges because it’s a logistical nightmare to set everything up.


Coach Tina

2015 was my very first Open, and I had only been doing CrossFit for about 3-4 months. It was terrible. It was embarrassing. I remember I maxed out at a 40kg c&j during 15.1 and wanted to die.

I continue to sign up because I’ve stuck with training consistently and have gotten better. Now it’s fun, not terrifying. I get that good kind of nervous because I know I’ll survive, and the end result is deeply satisfying. I also love our community, the camaraderie, and contributing to the FCF team spirit.

My favorite part is getting to demonstrate what I’m capable of doing now that I wasn’t capable of the year before. Progress! The ranking system is nearly irrelevant (not completely though  ). I also love cheer-screaming for others and bearing witness to their achievements.

I hope to see plenty of weightlifting, and I love double unders. My weak areas are wall balls and rowing–those will likely show up, but honestly, I’m looking forward to how terrible it will be and coming out the other side with new goals to focus on.


Coach Anthony

-What year was it when you participated in your first Open and what did you experience?
2014, a lot of fun & excitement.

-Why do you continue to sign up?
To be part of the FCF community & see if I’ve improved compared to previous years.

-What is your favorite thing about the Open?
It provides a true gauge of what you can & can’t do. It can either put you on cloud nine or crush your soul!

-What movements do you hope to see this year? Or NOT want to see?
Cleans & Snatches! Don’t want to see DUs & pistols.


Coach Sarah

-What year was it when you participated in your first Open and what did you experience?
My first CGO was 2013 and I’ve participated every year since then. I went into my first Open after a year away from the gym and I felt out of shape and intimidated. Without the support of a friend (CHERYL!), I would have “missed” more of the workouts, but she got me into the gym just before the submission deadline. This time of year serves as a reminder of why I value our community- the love, energy and determination is undeniable!

-Why do you continue to sign up?
I continue to sign up for the open because it’s my duty as a leader in our community! It’s an opportunity for me to show athletes that I am pursuing fitness as well…talk the talk and walk the walk, ya know?!
If I’ve learned one thing over the years, it’s consistency. We can’t always give 100% in our workouts, but we CAN just show up, put in a little work and then get back to life. This time of year forces me to evaluate my own progress throughout the year- what skills have improved? And most importantly, what have I learned about myself in the past year?

-What is your favorite thing about the Open?
My favorite thing is to witness the physical triumphs and overwhelming support shown for each athlete, whether they are fresh out of Foundations or an awe-inspiring veteran. It reveals our inclusivity.

-What movements do you hope to see this year? Or do NOT?
Well…typically I would say bring on the wall balls, heavy cleans and double unders, but I’m recently injured, so I’d just like to be able to put up a score for each workout . How about some more bar MUs!


Coach Adrian


– What year was it when you participated in your first Open and what did you experience?
The first time I participated in the Open was in 2013, when I started coaching CrossFit. The coaches would participate in a Friday Night Lights event for the gym members as a way to show how to go through the workouts (i.e. Rx vs. Scaled, strategy, etc)

-Why do you continue to sign up?
I do the workouts as a challenge to myself being that I don’t train full-time as a CrossFit athlete. It allows me to set an example for members of the gym and other coaches by showing that I can do all movements at the RX standard with good form and show that as a coach, I’m still human and suffer through the suck of specific movements and types of workouts.

-What is your favorite thing about the Open?
My favorite part of the open is being in the position to help motivate and push people to exceed their own expectations for their performance and help them get one step closer to reaching their goals, whether it be strength/technique/stamina/etc. I’m open to seeing any and all movements whether I’m good/bad at them. I’ve spent more time than ever in doing WODs and Metcons to help prep and just increase my work capacity.


Coach Gus

My first Open was 2015..or 2014? I can’t remember. I was intimidated! There were a lot of movements I couldn’t do Rx but instead of getting discouraged, I decided to use that as a way to make a list of goals leading up the the next Open. I don’t officially sign up for the Open due to CrossFit’s stance on not allowing transgender athletes to compete, rather I am a member of a nationwide Facebook group and we have our own “Open” and spreadsheet.

I enjoy doing the workouts with my FCF friends! And seeing how competitive everyone gets! I just compete with myself. I have a few goals for performance this year, and coming off of a lot of injuries and illnesses, I’ll be happy to just complete all the workouts! I hope I’ll see lots of box jumps, push-ups, and pull-ups! Also muscle-ups! I know there’s NO CHANCE these will be left out of the Open this year but I really hope they forget about wall balls and/or thrusters!

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!

Give these ladies and gents a hand! They all completed the 12-class January Foundations Program.

In no order: Fab, Phil, Bernice, Tobias, Kai, Chris, Ryan, Jeny, Lindsay, Chong, Chen, Colin, Justin, Mike, Jeff, Alexis, Debby, Luke, Alex, Ted, Ali, Kelsi, Tony

Welcome these new strong, strong friends into the FCF fam!

Our next Foundations On-Ramp begins in April: reserve your spot now! Personal training options available for those who want to come in sooner.

ARTICLES

+ Runner’s Guide to the Psoas – Runner’s World

CrossFit WOD for Thursday 2/16

3 round superset:
12 dumbbell/kettlebell press
12 dumbbell/kettlebell row
(1:30 rest)

6 rounds for time:
10 overhead lunge, 52/34kg
10 deadlift, 52/34kg

Post time to whiteboard!

HellaFit WOD

 


photo by Ann-Marie D

Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!

It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!

ARTICLES

+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend

CrossFit WOD for Max Monday 1/23

bench press 5 sets to establish a 10-rep max

Fitness

for time: 100 pullups

Performance

for time: 30 muscle-ups

Olympic Weightlifting WOD – w5d1

back squat, snatch, snatch pull

Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.

Kettlebell WOD

Ground force

Windmills

Turkish Get Up skill work

Strength Day #5
9 reps per arm per minute for 10 minutes.

If the legs drive first and foremost, and the shoulders stay in front of the hips for as long as possible, then you potentially get more use out of the hamstrings and glutes. If you can engage these muscles then you shouldn’t have to feel like your back takes the brunt of it. The arms simply finish the movement.

ARTICLES

+ Destroy Open Workout 16.4 – BoxRox
+ CrossFit Open 16.4 Tips, Tricks, & Strategies – CrossFit Portland

CrossFit WOD for Skills Tuesday 1/3

back squat

CGO 16.4

AMRAP in 13 minutes:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Compare previous results. Post score to whiteboard.

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

pushups
bent over rows
KBS
reverse lunges
situps
squats (optional: goblet, OH, air, etc.)
burpees

1 ramp sprint BEFORE each movement.