Russ and Jon hitting some squats at their 8am class
Air squats, while not so difficult to the seasoned-CrossFitter, are a required skill to live life physically independent. While not as much of a challenge in low-rep situations, adding speed and volume can still illicit some stamina work to improve top-end leg strength.
ANNOUNCEMENTS
FOUNDATION BARBELL CLUB UPDATE:
Beginning next Monday 8/27 we will be changing our strength class options: we’ll offer both Powerlifting and Olympic Weightlifting in our ‘Barbell’ classes on Mondays, Wednesdays, and Fridays at 6am, 11am, 5:30pm, and 6:30pm.
Attendance and participation in these classes no longer require registration (although the program is developed on the feedback of those who do fill out registration), and can be attended by any athlete cleared for our CrossFit classes.
Athletes can attend either program once, twice, or three times a week if they’d like. Talk to a coach to develop a weekly plan and see if these classes are right for you!
Manny
ARTICLES
+ How to Break the Maternal Wall, Brick by Brick – Forbes
CrossFit WOD for Thursday 8/23
Ten 1-minute rounds:
25 squats
max reps clean & jerks, 61/43kg
Rest 2-3 minutes between rounds.
Post score (total CJ reps) to whiteboard!
HIIT WOD
1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Box Jump Overs
Rest 1 min then
1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Burpees
Rest 1 min then
1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Ball Slams
Foundations 2 WOD
tabata intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– sumo deadlift high-pulls
– burpee
Button Sequence for today’s WOD: B-D-D-A-B-B-D-C-A-A-A-A-A-B-B-B-B-E
ARTICLES
+ USA Weightlifting AO3 May Set Guinness World Record – Barbend
CrossFit WOD for Tuesday 8/21
100 dips for time, then
ROW twenty :20 all-out bursts with :40 of light rowing in between.
Performance athletes: you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.
Post best average to whiteboard!
Foundations 1 WOD
15-12-9 reps for time:
squat
pushup
pullup
* Start and finish the workout with a 200m run.
Post time to whiteboard!
Jordan
Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:
jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.
ARTICLES
+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle
CrossFit WOD for Monday 8/20
COMPLEX FRAN
for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg
Post time to whiteboard! Compare here.
Olympic Weightlifting WOD – Week 4/4, Day 1/3
1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only
Powerlifting WOD – Week 4/4, Day 1/3
back squat max
sumo deadlift max
Kettlebell WOD
##Warmup
– Joint prep
– Sandbag drags
##Strengh
– 5:00 min double bell rack hold
##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.
**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges
##Accessory work
– Odd object TGU!!!
Team Hurts So Good from FCFio2018
CROSSFIT
Here’s a lookahead at this week:
Complex FRAN was the Age-Divison final workout at the 2018 CrossFit Games. We’ll do 100 dips for time followed by some sprint intervals on the rower. On Wednesday we do a weightlifting workout to get a taste of a Barbell class (for those who’ve never taken one). A new take on a recent workout we did on a Saturday. A retest of the first Open workout from 2017. A triplet team workout on Saturday. Then we’ll close it out with a cardio/midline/stability workout.
We’ll be back to our normally-scheduled daily posts as well.
OLYMPIC WEIGHTLIFTING & POWERLIFTING
It’s test week! Make sure all your ducks are in a row: rest/recovery, nutrition, mental & emotional health, and of course, your goals!
Olympic Weightlifting
– 1x week: snatch max, clean & jerk max
– 2x week: snatch max on Day 1, clean & jerk max on Day 2
– 3x week, snatch and clean & jerk max on Day 1, snatch max on Day 2, clean & jerk max on Day 3
Powerlifting
– Monday: back squat max, sumo deadlift max
– Wednesday: power clean max, bench press max
– Friday: press max, deadlift max
The year is flying by and though it may not seem like it, Autumn is just around the corner.
HYFR Squad at the 2018 Big Climb For Leukemia
What have you accomplished in 2018? What WILL you accomplish by the end of 2018?
Let’s take a look at what we’ve done so far this year:
January – Our Annual Post-Holidays party.
February – the start of the CrossFit Games Open + the start of our nutrition challenge
March – the end of the CrossFit Games Open, The Big Climb 2018
April – celebrated the end of the nutrition challenge
May – CrossFit Games Regionals and Singlet Saturdays
June – PRIDE! We had our first PRIDE community day and raised money to benefit GSBA Scholarship Fund. Thanks again to those who dropped in and donated to this fund.
July – the thick of summer! Sun and fun and not a lot of clothing because the gym gets HOT
Lots of things are happening around here! You guys are working out hard.. as summer comes to an end (we think) – start to think about training goals for the fall – when the sun isn’t out as much. It’s important to keep goals fresh especially during fall/winter season, where it’s tempting to stay indoors often. We’re excited to put in that work with you all the rest of the year and gearing up for 2019!
Gustavo
ARTICLES
+ Make the Most of Your Time – Gym Jones
Many of us live busy lives. You make the bed you sleep in. Where you are in life is a result of all the daily choices you make. Are you being efficient?
+ American Open Series 3 To Be the Largest Weightlifting Competition in History – USA Weightlifting
You might see some familiar faces pop up after the event ends in Las Vegas. It’s going to be a doozy.
+ After Battling Cancer, Linda Elstun Takes Third at CrossFit Games – Battle Creek Enquirer
The way I see it, there are three sides to CrossFit: CrossFit the Sport where being competitive about performance is paramount, CrossFit the Philosophy where being prepared for the known and unknowable is the name of the game, and CrossFit the Lifestyle where you live your life AHAP (as healthy as possible): become responsible for your own activity, nutrition, rest/recovery, and all other life habits. Get into one and it can easily bleed over into the others.
Upcoming Events
Mark your calendars now for all these events creeping up!
Joe, AB, Sheena, and Tobias
Sheena’s Farewell Shift
Friday, 8/17 from 3:30 til 7:30pm
Come celebrate our First Lady as she embarks onto a new journey. Plenty of KILL CLIFF, rosé, and Half-Seas Sparkling Cocktails (thanks Miles) for everyone!
Tony at last year’s meet
Olympia Fall Open
Saturday, 9/1 at Fortis Sports USA in Olympia, WA
Watch as some of your fellow FOUNDATION BARBELL athletes complete in a local weightlifting meet.
The FCF Away Team at the 2013 event
Tough Mudder WA
Saturday 9/22 or Sunday 9/23
The Tough Mudder is 10-mile 20-obstacle race in the mud that can be pretty grueling, but with a team of fun CrossFitters it’s hella fun. “With no podiums, winners, or clocks to race against, Tough Mudder isn’t about how fast you can cross the finish line. It’s about pushing yourself — and your team — to discover what you’re really made of.” More details here.
Robyn in 2017, qualified again for 2018!
Cascade Classic 2018
Saturday 9/22 and Sunday 9/23 at Magnuson Park
A fitness expo put on by our friends downtown at Riot Athletics (formerly Xplore CrossFit) there are Elite individual events, Team events, and a Weightlifting Meet all in the same weekend. Plenty of things to watch, and plenty of vendors to buy fitness gear from (my favorite part!)
Team Foundation CrossFit at Cascade Classic 2017
Foundation CrossFit Family,
FCF has been my second home for 10 years.. wowza! I’m honored and grateful to have been a part of it all: the very beginning at Greenlake + Lake City, the shared space with Seattle DogWorks + workouts at Cal Anderson, FCF 3.0 (pre-Chophouse Row), and the ever present 1415 12th Ave. So it is bittersweet to announce that I will be stepping away from my full-time coach role.
Getting to know all of you is one of the rewarding parts of being a coach. I love teaching and cheering you on. I enjoy seeing your success/PRs, witnessing failure, seeing even more success/PRs after said failure… this can all count for outside of the gym too! I also got to know some of you by leading nutrition challenges, community events, and our holiday parties. So it is fitting that I will be taking these experiences with me to our neighbor down the street, The Riveter, as Associate Director of Member Development.
It has been a fun, yet challenging, time figuring out my goals/passions/career since becoming a mother. Though I won’t be around as much as I have been (I will still be around — down the line will coach from time to time. Andrew won’t let me go too far, and he’ll be back coaching in the evenings), I’m very excited to start this new journey!
Please continue to be badass!! Continue to cheer each other on, high five one another more, be your authentic selves.. that’s what makes FCF what it is. I feel like I have a lot more to say, but this isn’t a goodbye note so I’ll leave it as is. 🙂
I’m excited to be an athlete alongside you all. My last day of coaching is this Friday 8/17. Come celebrate a special Champagne Friday with me!
All Love,
“The First Lady” of FCF
Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.
It’s Retest week so here’s to improvement and many of you writing on the PR Board!
CROSSFIT WORKOUTS
Monday 8/13
push press 3-3-2-2-1-1-1, then
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post loads and times to whiteboard.
Tuesday 8/14
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does box jump overs and 30/20lbs wall ball.
Post time to whiteboard!
Wednesday 8/15
weighted pullup 5×2, then
15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders
Post pullup loads and times to whiteboard!
Thursday 8/16
2k row, then
for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups
Post times to whiteboard!
Friday 8/17
HELEN
3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups
Performance does 5 rounds for time.
Post time to whiteboard!
Saturday 8/18
establish a back squat 1RM in 15 minutes, then
in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups
Post load and scores to whiteboard!
Sunday 8/19
[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg
[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row
Post times to whiteboard.
OLYMPIC WEIGHTLIFTING WORKOUTS
POWERLIFTING WORKOUTS
HIIT WORKOUTS
:30 on, :20 off for 12 intervals
:45 on, :15 off for 6 intervals
:50 on, :10 off for 10:00
each midline set for 5:00 or less with reps counted aloud
stretch!
KETTLEBELL WORKOUTS
Monday 8/13
##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends
##Strength
– 5 min DBKB rack hold
##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16
##Ab’s
Wednesday 8/15
##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags
##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk
**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees
