Olivia demonstrating some overhead strength
ARTICLES
+ Foundation CrossFit will be closed Sunday so we can host THE MOVEMENT FIX Seminar with Dr. Ryan DeBell. Ryan and I have known each other for years now and a lot of the subjects he covers in his videos have been used in our programming from warmups to post-workout mobility/activations. There are only a handful of spots left available, so if you’re interested check out our facebook event for registration.
CrossFit WOD for Wednesday 1/10
for time:
50 dumbbell snatches, 50/35lbs
50 pistols
for time:
50 toes-to-bar
50 handstand pushups
for time:
50 box jump overs, 24/20”
Post all three times to whiteboard!
Olympic Weightlifting WOD – Week 1, Day 2
clean high pull + hang power clean + clean + jerk, front squats,
Powerlifting WOD
floor press 10×1, JM presses, Tate presses, banded tricep extensions
Kettlebell WOD
shoulder mobility, abs, skill development: snatch, descending snatch ladder
Mark during last year’s CrossFit Games Open
Apparently registration for the 2018 CrossFit Games Open opens later this week. It begins in less than 50 days. Who’s ready to build the crew?
ARTICLES
+ The Only Nutrition Article You’ll Ever Need – WODprep
CrossFit WOD for Tuesday 1/9
establish a heavy load for each of these:
– hang snatch 3-rep
– hang clean 3-rep
– front squat 3RM
Post results to whiteboard!
CompEx WOD
3 rounds for time:
7 muscle-ups
14 power snatches, 50%
21 cal
then AMRAP in 10 minutes: 10m weighted lunges
HIIT WOD
Long Interval
T-spine work
– reach, roll, lift
– pretzel twist
– banded wall back extension
3:00 on, 1:00 off for 6 cycles
two in, two out (each direction)
15 T-pushups
max cal row
2:00 on, 1:00 off for 5 cycles
– 30 lateral hops over mb
– max squat thrust slam ball
VERSUS throwdown
Just kidding, you’re more or less the same as you were last week! BUT that doesn’t mean you can’t build better training, nutrition, and recovery habits to truly change for the better. Shout out to those practicing better nutrition habits, to those getting more sleep, and to those who are showing up and training properly.
ARTICLES & NEWS
– Costco Price Labels Perfectly Expose the Absurdity of Seattle’s New Sugary Drink Tax – The Blaze
– The new Olympic Weightlifting and Powerlifting programs begin today. You have until the end of the week to try a class or more, but you must be registered by Friday to continue it forward for the next 7 weeks.
– We have one more Community CrossFit class, free and open to the public, next Saturday at Noon. Sign up at this link and share it with anyone you might think is interested in trying a workout!
– Look at the sidebar to the right for more important dates coming your way. Mark you calendars now.
CrossFit WOD for Monday 1/8
establish a heavy 5-rep back squat in 12 minutes, then
EMOM for 20 minutes:
10 wall ball, 20/14#
10 burpees
Scale these two exercises up or down as you need to to complete them with to achieve :45 work/:15 rest, ideally in full sets.
Post name to whiteboard!
Strength Ladder
4(1,2,1)
Olympic Weightlifting WOD – Week 1 Day 1
high pull + hang power snatch + snatch 60-75%, back squats, accessories
Powerlifting WOD – Week 1, Day 1
back squats, front squats, single-leg RDLs/glute-ham raises, box jumps
We will have two tracks for athletes: a linear program for novice and intermediate/advanced athletes, and the varied Conjugate Method program, which will be posted here on the blog.
Kettlebell WOD
movement patterns
Simple & Sinister
accessory work: shoulder love & abs!
Circuit Training
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x
Have you found yourself in class partnered up with someone for the WOD and gave them a tip (based on your own experience) as to how to do a movement better? Maybe it was just a cue that has worked for you and you wanted to share it. Did it make you wonder what it would be like to be trainer? If you’ve thought of it multiple times and may have some interest in learning more, we are excited to share that we recently created a Coach Development Program.
Our Coach Development Program is a 6+ month process in becoming a CrossFit coach. Whether you have experience in the field or may be brand new, this program is designed to help you become a trainer by observing, participating, and shadowing in our classes and having a mentor(s) to check-in with your progress. Our program will also allow you to learn the Foundation CrossFit history, mission, and values that are beneficial to potentially becoming a part of the team.
If this sounds interesting to you, we’d love to hear from you. Please send us an email [info@foundationcrossfit.com and cc: sheena@foundationcrossfit.com] with the subject line “CDP Letter” with a letter of intent explaining your interest and experience (if applicable).
Andrea during the Seattle Affiliate League 2014
NEWS & ARTICLES
+ Your Life Is Not an Endless PR. Stop Treating Your Training That Way – Athlete Daily
+ Olympic Weightlifting and Powerlifting programs begin this coming Monday. Registration for the either cycle ends IN ONE WEEK so you have a chance to try out the class and see the new formats. If you’d like to continue past the first week you must be registered. Overviews coming soon.
+ The Foundation CrossFit Post-Holiday Party is on Saturday 1/27 at The Garage (on Broadway). 6pm until last call probably…
CrossFit WOD for Friday 1/5
“JACKIE”
for time:
1000m row
50 thrusters, 20/15kg
30 pullups
then
20 minutes to establish a back squat 1RM
Performance = unbroken thrusters and c2b pullups. Post results to whiteboard!
Gymnastics Strength WOD
single leg strength development!
Kettlebell WOD
Movement patterns, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.
Foundation CrossFit NEWS
+ The next Olympic Weightlifting and Powerlifting cycles begin next week! If you want to participate, you must be registered for the programs beforehand. Hit the link and fill it out!
+ This Saturday is an EVERYONE-IS-WELCOME Community CrossFit class. Bring your friends/co-workers/loved ones/frenemies/neighbors and try a workout with us.
+ Our next Foundations On-Ramp Course begins Tuesday, January 16th. More details at the link!
CrossFit WOD for Thursday 1/4
establish a 1RM clean & jerk in 20 minutes, then
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
Or another simple variation of the workout. Post results to whiteboard!
HIIT WOD – 12pm
Tempo / Time Trial
20 Air Squats/Push Ups
15 Air Squats/Push Ups 31×1
10 Air Squats/Push Ups 4222
5 Air Squats/Push Ups 5333
– then –
20 Hanging Knee Raises/Ring Row
15 Hanging Knee Raises/Ring Row 2121
10 Hanging Knee Raises/Ring Row 3232
5 Hanging Knee Raises/Ring Row 4343
for time:
150 double dumbbell walking lunge steps
*EMOM 5 burpees
HIIT WOD – 5:30pm
Tempo / Time Trial
Death by 10m…. starting at 5!
rest
150 plate facing burpees for time
rest
WE WILL ROCK YOU wall sit + a surprise!
ARTICLES
+ Enhancing Low Back Health Through Stabilization Exercise (PDF) – University of Waterloo
CrossFit WOD for Wednesday 1/3
establish within 15 minutes each:
– snatch 1RM
– OHS 1RM
– 500m row
Let’s establish some numbers for 2018 so we can direct our training purposefully! First we’ll start with these two lifts and follow it up with some row sprints. How’s your technique? Do you know how to sprint start?
Post results to whiteboard!
Kettlebell WOD
warm up + accessories
complete 300 double kettlebell swings with perfect form. every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats
