for time:
15 snatch, 60/35kg
25 hang cleans, 70/45kg
35 front squats, 80/55kg
45 deadlifts, 90/65kg
Use one barbell. Share time to whiteboard. Post-workout should involve 3:00 or so of Jefferson Curls (SEE BELOW), moving as slowly as needed to feel all parts of the back.
READ: Is the Keto Diet Healthy? A Cancer Doctor Explains Why He’s Been on Keto for 6 Years – TODAY
WATCH:
And just like that we’re halfway through January!
Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share.
“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg
Post score (total reps completed) to whiteboard!
READ: This 80-Year-Old CrossFit Stud Can Probably Outlift You – Men’s Health
WATCH:
strict muscle-up development, then
7 rounds for time:
400m run
3 power snatches, 70% of 1RM snatch
Post time to whiteboard!
COOLDOWN
– Sink stretch 2:00 minutes
– KB sotts press 10 reps/arm x 2
– Banded chair stretch 90 seconds/side x 2
HIIT WOD
12pm, 6:30pm
READ: 5 Mobility Focal Points for Athletes With a Desk Job – Zoar Fitness
WATCH: The Tall Snatch Warmup – Foundation CrossFit on YouTube
Andrew will be competing at the American Open Series 3 weightlifting meet in Las Vegas on Thursday evening at 6pm PST on the BLUE platform. USA Weightlifting will be live streaming the entire weekend’s events here.
Did you know that Guinness World Records will be at the event to determine if this will be the largest weightlifting meet ever. With five platforms working around the clock over 4 days (it’s usually 3 platforms over 3 days) and over 1600 athletes this one’s going to be a doozy.
You can play this video when it’s time:
We wish him good luck!
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
Play outside while you have a chance to soak up the sun!
ARTICLES
+ Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up
CrossFit WOD for Friday 8/10
“CHELSEA” (Fitness)
every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats
or
“MEREDITH” (Performance)
every minute on the minute for 30 minutes:
5 HSPU
10 pistols, alternating
15 pullups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 2/4, Day 3/3
muscle clean
clean pull + hang clean + clean
clean pull + clean variation
clean pull
rack jerk
Powerlifting WOD – Week 2/4, Day 3/3
strict press
deadlift
Dimel deadlift
Sumo Romanian deadlift
Romanian deadlift
midline
CrossFit WOD for Saturday 8/11
You Go, I Go
10 1:00 rounds:
25 air squats
max clean & jerks, 70/49kg
Take at least 2:00 to rest between attempts.
Post score (total C&J) to whiteboard!
CrossFit WOD for Sunday 8/12
for time:
1.5 mile run
100 wall ball, 20/14 lbs
50 burpees
25 bar muscle-up
Post time to whiteboard!
Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!
ARTICLES
+ Bad Heart? Time to Hit the Gym – CNN
CrossFit WOD for Tuesday 7/17
pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then
21-15-9 reps for time:
hang clean, 52/38kg
push press
Performance: 70/50kg
Fitness: 40/25kg
Post times to whiteboard!
HIIT WOD
50/50 Intervals
Endurance WOD
9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.
In loaded positions, it’s easy to lose positioning when fatigued or not respecting the proper postures. This could lead to muscular issues or more down the line.
ANNOUNCEMENTS
The gym will be closed this Sunday.
We still have room for this weekend’s BEYOND MOVEMENT: The Coaching of Coaches course with Carl Paoli. Register for the event here.
ARTICLES
+ Fix Your Rib Flaring Posture – Breaking Muscle
CrossFit WOD for Tuesday 7/10
back squat 10×3 (at 70-80%).
The 10th set is for max reps. Then
AMRAP in 10:00
farmers walk, 2×24/16kg
10 burpees
Post results to whiteboard!
HIIT WOD
AMRAP in 10:00
50 flutter kicks
10 tuck jumps
15 sumo deadlift
20 jumping good mornings
:90/:30 for 10:00
3 crab walk, 30’
9 mb squat thrust + wall chest pass
3 primal crawl, 30′
9 slam ball
:40 on/:20 off/for 12:00
– front lunge POSE drill – R
– shoulder taps in banded plank
– front lunge POSE drill – L
– semicircle mountain climber
Endurance WOD – 6:30pm
Option 1
5x 400m
Today you are trying to learn how your run feels by breaking a mile up. How do the rests that affect your effort and recovery? Push for 75% effort, which we will call a “medium” intensity from here on out.
Option 2
4 rounds for time:
400m run
50 air squats
Andrew B and Bobby B at the 2017 RCF Games
Let’s talk about vitamin D. From the Vitamin D Council:
Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.
…
The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.
…
Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.
Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”
…
Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects
As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!
ARTICLES
+ Why Is Vitamin D So Important to Your Health? – MD Magazine
CrossFit WOD for Tuesday 6/26
2k row for time, then
ISABEL: 30 snatches for time, or
GRACE: 30 clean & jerks for time, or
ISAGRACE: 30 snatches then 30 clean & jerks for time
Rx = 61/43kg. Compare to . Post times to whiteboard!
HIIT WOD – 12pm
2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups
Mario’s
-then-
4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins
HIIT WOD – 5:30pm
:35 work, :25 rest
:35 work, :20 rest
1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps
Foundations 10 WOD
EMOM 15 minute 3-Position Snatch
Adrian, Bri, and Andrew
This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future!
ARTICLES
+ Final Results – National University – USAW
CrossFit WOD for Monday 4/23
as many reps as possible in 20 minutes:
5 clusters, 70/45kg
8 toes-through-rings
11 burpees
Post total reps to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 1/3
Coaches Choice!
Kettlebell WOD
Week 8: sumo deadlift 10×1 @ 85-95% of 1RM
YGIG for 20 minutes
deadlift
dead clean
dead clean + see saw press
6 lunges
