It’s December and because it’s an iffy month for a lot of us why not play some games?Check out the notes section: we have tons of prizes to give away so we want as many winners as possible. One complete line of BINGO gets you the first level of prize bags, zonks included. Five complete lines of BINGO (for example the top three rows plus two random columns) gets you a third level of prize bags, zonk-free. BLACK OUT BINGO enters you for a free month of membership!
Cards will be put out on Thursday. Plan ahead! Grab one and get ready to win.
https://www.foundationcrossfit.com/wp-content/uploads/2017/11/Screen-Shot-2017-11-27-at-2.26.06-PM.png1276989Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-11-29 12:25:122017-11-27 14:31:52BINGO IS BACK
December is just around the corner and the holiday season inspires us to give a little more. Last year we were approached by one of our athletes, Sharla S., to participate in her work’s yearly program in adopting families during the holiday season and I’m excited to say that we are participating again this year.
Sharla at Swedish with last year’s donations
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 Friday, December 1st, we will have 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 Thursday December 14th. You may sign up for more than one item if you wish!
https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-11-29 10:00:352017-11-27 22:37:06Swedish Cancer Institute Year 2
The nutrition challenge has been over for two weeks and Thanksgiving has come and gone already! Hopefully everyone has been able to still maintain the good habits they practiced during the challenge. I definitely didn’t eat as much as I would have if I hadn’t participated in the challenge as I noticed I didn’t crave much carbs and didn’t eat a ton of sweets (which is huge for me since I have a sweet tooth). I probably also benefitted from getting over being sick, so that is a plus too. Let’s hope that I can practice the same will power (without the cold) for Christmas time.
Sarah and I are excited to keep the eating healthy momentum going and we’re already planning our challenge for 2018. Get ready for a different approach and to put in some w o r k !
From the feedback that I have received so far, everyone had met their goals from the beginning of the challenge and almost everybody had learned something new.
Better understanding of balance in macros!
Some lost 5, 8, 10lbs!
Eating more veggies!
No more hangry mode!
Giving up booze for 5 weeks!
Trying new recipes!
Eliminating certain things from diet and not having an urge to reintroduce!
Logging meals!
Fully participating in the 5 weeks with no slip ups!
Loving the gifs Sheena entered in each follow up email!
Again, great work to you all! If you participated in this last challenge, did you miss our nutrition challenge wrap up e-mail? We have a survey we’d like you to fill out in case you missed it. Please fill it out HERE!
as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
Continue adding 2 more reps to each round of the kettlebell swings. Post total swings to whiteboard!
Gymnastics Strength WOD
Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills
for 15 minutes:
1-2 banded muscle-up
3-4 dips
5-6 parallette pushups + shoot through
HIIT WOD – 12pm
Short Interval
Bring Sally Up – pushup variation
EMOM for 7 minutes:
7-10 burpees
long ladder
ISO GONE BAD
1:00 each
– wall sit
– one-arm plank/side
– glute bridge
– hang
– hollow
– rest
Last week of November workouts include a thruster/s2o complex, “SWING SET”, 5 & 15 (burpees, handstand walks, t2b, box jumps), push press/k2e followed by some bench pressing, then lots of lifting for the weekend: hang snatches, hang cleans, 3-rep front squats, back squat max, bench press max, deadlift max, we have the in-house weightlifting meet to find your max snatch/clean & jerk/total (sign up below), and whatever the metcon from the 2017 CrossFit Liftoff will be!
Other things to keep in mind:
– Thanksgiving is over, so less stuffing your face, more squeezing your muscles
– FCF BINGO COMES BACK THIS WEEK! Lots of prizes to give away, so win some lines!
– this weekend is our in-house weightlifting meet and you should see what it’s like to compete
– We will release the entirety of December’s programming in a tidy PDF for you to come plan your training for the month. Get a taste of all the different class types we offer! Check back sometime Wednesday/Thursday.
– December class schedule change-ups: no weightlifting classes for the entire month, but there will be some technique seminars in the second half of the month.
– New Olympic Weightlifting classes and cycles come back Monday, January 8th
– December Sunday class schedule is now 9am HIIT, 9am CrossFit, 10am Mobility, 10am CrossFit, 11am CompEx, 11am CrossFit
– The 2017 CrossFit Liftoff is this weekend! Perfect if you’re planning to compete: you can do the in-house meet on Saturday for your lifts, then come to any CrossFit class on Sunday to get the metcon entered in.
https://www.foundationcrossfit.com/wp-content/uploads/2017/11/FCFnov2017-17.jpg10001500Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-11-26 21:19:212017-11-26 21:19:21Last Week of November
The unfortunate part: both Tina L and Gus L are leaving their positions as coaches to fully commit their time to new opportunities as of December 1st. The fortunate part: you’ll still be seeing them around as athletes!
We wish them only the best and cherish the time they spent as part of the Training Team. I, for one, will miss their humor, their contributions to the FCF philosophy, and maybe most of all their leadership.
Come on by Wednesday morning where we’ll be serving coffee and donuts!
https://www.foundationcrossfit.com/wp-content/uploads/2017/11/13641064_1166773733394555_4003163160654257460_o.jpg10001500Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-11-24 19:29:312017-11-25 23:07:23Two Move On Up
Guillaume and Olga and baby Taco
Sharla at Swedish with last year’s donations
