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Monday 6/1

And off we go into a proper test/retest cycle! Today’s work is the benchmark off which we’ll measure our progress through the summer, so notes will be a lot deeper on the blog. Just remember that you’ll benefit greatly from getting face time with coaches on Zoom!

That said here’s a view of “Lane 3” aka the “Foundation Barbell” platform:

We have the gym set up in lanes in preparation of our eventual reopening! All the equipment is already in each lane/zone/pod.

WORKOUT for Monday 6/1

On a running clock do

tabata front squats (:20 work/:10 rest, x 4:00), rest until 5:00 on the clock then

#12point1
max burpees in 7:00

Post total front squats and burpees completed to comments! Compare previous efforts here. Stay fit, stay home, stay healthy. F*ck racism.

Unlike the “traditional” CrossFit-style tabata protocol, today we are counting total front squats completed. When front squatting use an object that makes you grunt when tired- this could be a loaded backpack, a luggage, hell- even a piece of furniture works in a pinch. If you absolutely cannot find anything to use then you should attack this with bottom-to-bottom tabata squats.

Burpee: For a proper retest of your past efforts jumping and touching an object 6″ out of standing reach would be the proper end of each rep. If you don’t have access to keep your jump consistent then just ensure that you are airborne vertically at the end.

Kinda/Fully Equipped? Make those front squats about 43/29/20kg and max out that :20 every time.

Quiet Neighbor Option: Try step burpees! Step back into the plank position then do the most strict pushup you’ve got before stepping up into a standing position and getting up onto the balls of your feet with arms overhead. That’s one rep. It’s not a quick movement, but we get to challenge your strength a lot more.

2nd Serving: Need More Work?

3-5 rounds
21s front delt raise
21s bicep curls
2:00 rest

HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps of your best handstand pushup progression

READ: Is This the Worst Year in Modern American History? – The Atlantic
WATCH: Miles with Miles Challenge. Coming to you next week!

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Sunday 5/31

Check out Dave cooking on Instagram Live at 1pm today. It’s all about different methods of preparing eggs!

WORKOUT for Sunday 5/31/2020

for fun:
Find a 1/4 mile incline and run up at 80+% effort. Jog back to reset. Repeat for 3 total sets.

This was actually inspired by a workout started at Melrose & Denny and running all the way up to Broadway, jog down

READ: How to Run a Marathon When You’ve Never Run a Mile – The Run Experience
WATCH:

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Saturday 5/30

Team Mots of Muscle will be running HIIT at 10am on Instagram Live and our YouTube (which should be available for later viewing!)

WORKOUT from 5/30/2020

for time
400m run
40 alternating jumping lunges
40 tuck jumps
40 v-up
40 pistols
400m run

Share time to comments!

READ:  Tough Times Need Clear Perspectives – EliteFTS
WATCH:

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Friday 5/29

Weekend special schedule:
– Saturday 10am – HIIT class with Mots of Muscle (Lauren & Nathan) on Instagram Live
– Sunday 10am – Yoga with Ivan on Zoom
– Sunday 1pm – Cooking with Dave on Instagram Live

Speaking of which, Dave’s Cooking Show is going to show all different ways to prepare EGGS for breakfast and brunch and quantity cooking.

– “Perfect” hard boiled eggs
– Soft Boiled
– Sunny side up
– Fried
– Over Easy & Over Well
– Breakfast Sandwich Method

You’ll need eggs (duh), as well as bread, cheese (cheddar or goat), mustard, etc. depending on which recipes you plan to mak. Veggies like spinach, mushroom, basil, and tomato go really well with eggs so having those on hand would be great!

Make sure you check back tomorrow for our plans for June programming.

WORKOUT for Friday 5/29/2020

3 rounds of 8-12 reps/side
one-arm 1/2-kneeling press, :30 rests between sides
1:00 rest between rounds

3 rounds of 8-12 reps/side
one-arm overhead squats, :30 rests between sides
1:00 rest between rounds

3 rounds of 8-12 reps/side
alternating one-arm snatch, :30 rests between sides
1:00 rest between rounds

then

for time:
50-40-30-20-10 double unders’
25-20-15-10-5 double bell thrusters

Rx = 2x 50/35/20lbs

NO EQUIPMENT OPTION
Load up a backpack gradually in the earlier strength piece. Conditioning looks like the following:

for time:
50-40-30-20-10 penguin jumps
25-20-15-10-5 rocket launcher squats

2nd Serving- Need More Work? (Strength-Bias)

10 sets of 10 reps of heavy kettlebell swings. Try to complete this within 10:00.

Then finish off with 10 alternating Turkish get-ups. These are NOT for time, but for quality.

HSPU Strength Ladder: one round of 1-2-3-4-5-4-3-2-1 reps

READ: Vulcan to Close Its Arts + Entertainment Division, including Cinerama and Seattle Art Fair – Seattle Times
WATCH:

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FCF Member Raffle

If you read our email announcing the Memorial Day Walk Through event, we also mentioned that we were running a raffle for those who continued to support us through the Stay Home, Stay Healthy mandate.

All members will be automatically entered into the raffle with tickets corresponding to their paid memberships (Per month of membership as of April 1.). Increase your odds of winning by purchasing more raffle tickets for $5 each!

Over $1200 in prizes: FCF Store credit, 12-packs of LifeAid Immunity/KillCliff/O2, extensions for equipment rental, Guided Training programs, Personal Guided Training programs, Personal Training sessions when we reopen, free month memberships, Foundations On-Ramp Course memberships for friends, and more!

On June 1, more tickets added for active June memberships!

The raffles will occur every Thursday at 6:30pm during our Shoot the Sh!t Thursdays Q&As with Andrew on Instagram and Facebook Live starting TONIGHT!

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Thursday 5/28

By the time we’re ready to reopen we should have the front side of the gym repaired! For those who came by during our Memorial Day Walkthrough you’d have seen the setup above- we’re using this time for gym improvements and can’t wait for you to enjoy them.

WORKOUT for Thursday 5/28/2020

E3MOM x 3
20 alternating dumbbell snatch, medium-heavy
40 high knees
+
E3MOM x 3
20 goblet squats
40 butt kickers
+
E3MOM x 3
20 alternating overhead lunge
20-40 toe taps

NO EQUIPMENT? NO PROBLEM!

E3MOM x 3
20 jumping jack lunges
40 high knees
+
E3MOM x 3
20 double squat jumps (one squat + one jumping squat)
40 butt kickers
+
20 alternating reverse lunges
40 toe taps onto an object

Share experience to comments!

2nd Serving- Need More Work? (Strength-Bias)

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

READ: Experts Predict How Coronavirus Will Change Gyms and Workout Classes – HuffPost
WATCH:

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Wednesday 5/27

A while back we were training some folks in preparation of a Spartan Race in the Seattle area. It was postponed due to COVID-19, but that just means you’ll have more time to get that training in!

On Tuesdays and Saturdays on the blog expect to see the 2nd Serving reflect a short-distance and long-distance workout that you can do on your own.

Other than that our Wednesday STRETCH class may be moving to 8am (and recorded as a video for access later) so that we can introduce a mid-week HIIT class at 6:30pm!

WORKOUT for Wednesday 5/27/2020

:20 on, :10 off for 4:00 each
– Plank
– Arch
– Bottom Squat
– Handstand
– Frog Pumps
– Single Leg Bridge
– Leg Lift Extension
– Reverse Plank

HSPU Strength Ladder: EMOM x6 do 1-2-1 reps

2nd Serving: Need More Work? (Strength-Bias)

1. Superset
a. Pushups: 3 sets, 15-20 reps
b. Bodyweight Squat: 3 sets, 15-20 reps

2. Triset
a. Dumbbell Bicep Curl: 3 sets, 15-20 reps
b. Tricep Dumbbell Kickback: 3 sets, 15-20 reps
c. Dumbbell Shoulder Press: 3 sets, 15-20 reps

3. Superset
a. Dumbbell Shrug: 3 sets, 15-20 reps
b. Bent Over Two-Dumbbell Row: 3 sets, 15-20 reps

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WATCH:

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Tuesday 5/26

One of the ideas we have whenever we reopen for operation is that you’ll have all the equipment you could want at your station/rack/pod and won’t have to walk around the gym to collect whatever is needed for the day.

WORKOUT for Tuesday 5/26/2020

Accumulate 50 Devil’s Press, medium-heavy
*EMOM 3 DOUBLE POGO
+
Accumulate 100 double dumbbell deadlifts, medium-heavy
*EMOM 3 CANDLESTICK
+
Accumulate 150 Banded Pull Aparts (thin band)
*EMOM 3 TUCK JUMPS

Notes: After each accumulation, immediately move onto next accumulation. Strength and heart rate will be taxed so please scale the weight or reps where 5 reps of devil press is challenging. The EMOMs are to break up the difficult movements and give athletes a drastic change of expression.

Share experience to comments!

2nd Serving: Need More Work? (Strength-Bias)

5 rounds
:40 banded step-up (right), :20 rest
:40 banded step-up (left), :20 rest
:40 banded hammer curl, :20 rest
:40 banded seated row, :20 rest

HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps

READ: Inactivity Caused by COVID-19 Lockdowns Risks Chronic Disease Spike – London School of Hygiene
WATCH:

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Memorial Day Monday 5/25

We hope to see you at our walk through today! RSVP via ZenPlanner

WORKOUT for Memorial Day Monday 5/25/2020

We have a workout prep video for everyon at the bottom of this post if you need a primer before getting after this workout.

If you haven’t been working out with higher volumes and intensities

“RUN CINDY RUN”
for total overall time:
1 mile run
20:00 AMRAP of 5 pullups, 10 pushups, 15 squats
1 mile run

-or if you’ve been training seriously-

“MURPH”
for time:
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

The pullups, pushups, and squats can be partitioned however. If you have a weight vest, plate carrier, or weighted backpack then wear it!

Notes from Coach Dave: “This is the version that most do as breaking up the movements as you see fit is easier than doing a chipper version. Recommend breaking into 20 sets of “Cindy” (5 pull ups, 10 Push ups, 15 Air squats). Push ups are the limiter, so breaking sets of 10 into 3/3/2/2 will keep you moving and also you interested. This version can get a little tedious, like “Cindy” but stay focused on the sets. Fastest i’ve seen this version done, is to do 5 rounds of 10/20/30, then 10 rounds of 5/10/15, but really depends on your pull up ability and how fast you can recover doing air squats. Again, make sure you have something to mark your sets. Running after will feel a bit worse because you’ll be moving faster, but try to push through.

“Option(s) Murph”
1 mile Run
– Jog in place for as long as your last 1 mile run
– 8 mins jog in place, EMOM 15s high knees or butt kickers
– EMOM for 8 mins
a. Lunge (forward/backwards)
b. Jumping Jacks
– row 2000m
– 8 mins AB
– 8 mins Skip rope
100 Pull ups
– Pull up variations
– Bent rows with weight or bands
– Total substitution(s)
a. Sit ups/v-ups/crunches/pike/
b. Box jumps/step ups
c. kb/db swings russian or american
200 Push ups
– Kneeling/elevated push ups
– db/bar floor press
300 Air Squats
– Ball/chair/box target”

HSPU Strength Ladder: EMOM x6 of 1-2-1 reps

READ: Should You Be Doing Murph On Memorial Day? – Morning Chalk Up
WATCH:

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Sunday 5/24

Remember! We have a Memorial Day Walkthrough so you can chat with some of the staff and see the changes in the gym. Not to mention that we’ll be grilling some hot dogs (Vegan options available!) – Place your order here – BUT you’ll need to RSVP via ZenPlanner so that we can keep track of how many people are in and respect physical distancing.

WORKOUT for Sunday 5/24/2020

5 x 400m run, resting 1:00 between efforts

– 3:00 rest –

3 x 800m run, resting 1:00 between efforts

– 3:00 rest –

1-mile run for time

HSPU Strength Ladder: EMOM x5 of 1-2-1 reps. We’re in the home stretch!

READ: Inside the Flour Company Supplying America’s Sudden Baking Obsession – Marker
WATCH: For tomorrow’s Memorial Day Murph

Here are some MURPH partition strategies I like:

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