Work on your kipping until coach says otherwise, then movement patterns as a group!
Workout
for time:
30 back squats
40 toes-to-bar
50 deadlifts
40 chest-to-bar pullups
30 back squats
Rx = 40/65/100kg on the barbell. If you have a vest/plate carrier/ruck/hiking pack and plan to do MURPH on Memorial Day then you should start wearing it to build up tolerance!
This weekend is the 2019 CrossFit Cascade Classic at Magnusson Park in Seattle. Foundation CrossFit have one team (Maia, Zheng, Bobby, and Devin) and two masters (Dave and Robyn) competing!
Like most local events it only runs as well if volunteers are available. Rather than just feeding you some good eats from NW Fit Meals (who also deliver their services to the gym), you’ll receive some swag, and if we can get FCF athletes to hit a certain threshold we can earn some new equipment for the gym.
Two shifts are available on the two days of competition: Shift 1 is 7am to 1pm, Shift 2 is 12:30pm to 6:30pm. We don’t anticipate an actual full shift, but having people on site just in case is preferable. You’ll have time to watch the competition, peruse the vendors, and more!
All FCF volunteers will be entered to win one of multiple prize packages including a RPM Scout Rope, wrist wraps, knee sleeves, Average Broz White Magic tape, and more!
https://www.foundationcrossfit.com/wp-content/uploads/2018/06/FCF-201310-2-2.jpg6671000Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-04 20:10:042018-06-06 12:51:23More rings, more back squats, more tabata!
The CrossFit Open is a worldwide online CrossFit competition and we’ve done it every year as a gym since its inception in 2011. As we have in the past, we are performing the online competition as an intergym challenge. This fantastic idea came from Catalyst Fitness’ Intramural Open.
Also on Monday 2/5 we also start our Nutrition Challenge to help us gain ground in better health, better understanding of how our bodies work, better body composition for movement, and better energy! If you are serious about your performance you also need to be serious about fueling. Don’t regret not eating well when your workout results are on the line!
CGO 16.2 at FCF
At Foundation CrossFit we want to help you get to another level with your physicality. Competition can help inspire you to go harder than you’ve ever gone before. The pressure to perform pushes you to take training more seriously; the social boost of dozens of your best friends cheering for you will help you reach a higher plane. Heck, watching your teammates GO is inspiring!
Can we bring that worldwide thrill home to FCF? Can we deliver all the fun of competition without causing any anxiety attacks? We think so. I’ve created three teams with leadership groups. The leadership and I will have a private draft and you’ll be put onto a team. These Teams will go through the Open which will ultimately lead us to our intergym throwdown VERSUS X.
Which team will claim the Golden Hammer?
CGO 15.4 at FCF
REGISTRATION
Registration for the Open can be done NOW until 5pm on Monday 2/27 at games.crossfit.com, Choose ‘Foundation CrossFit’ as your Affiliate!
Also take the 2018 Online CrossFit Judges Course. If you register for the Open, take and pass the Judges course, complete all 5 workouts, you’ll receive $20 off of your April membership!
CGO 15.3 at CFSLU
DRAFT
Coaches and the rest of the registered FCF fam will be drafted onto an Intramural team. Once drafted onto a team you’ll be entered onto the public Team Rosters which will be shared outside the office.
If you’re reading this and you haven’t registered for the CGO you might be courted by one of our Team Captains to join their team – probably more than one. Sign up and you’ll be put on a team according to order of signup.
CGO 14.4 at CFSLU
POINTS
Points will be awarded by FCF HQ after every event and totals will be shared every Tuesday morning. The biggest points you can earn your team happen with
Completing the Judges Course: Take and pass the 2018 Online Judges Course and email the PDF to info@foundationcrossfit.com. You must send the PDF as an attachment. If you send a screenshot, it doesn’t count. If you forward us a link, it doesn’t count. Get me that PDF and we’ll give you those points!
CGO 14.3 at Foundation CrossFit 5.0
WORKOUTS
Athletes competing in the Open will have only four days to complete each workout: Thursday evenings the workout and standards are released, Monday evening scores are due. The Open will have five workouts over five weeks, with the fifth week including in VERSUS X, where your team points entering the event may sway the standings and winners. Think about it this way: the Open is a sport season and VERSUS are the playoffs (and championship). Our competition schedule is as follows:
As per usual, we will program the workout that Friday for all CrossFit classes so you can be tested (or practice/run-through/see it) if you cannot make the weekend event. Just remember that there are point differences depending on when you do the workout. Being there for the event will put you in the best atmosphere to perform well.
This year we DO have schedule times for make-ups: Sundays at 11am during CompEx and Mondays at 1pm. That means you’ll have a chance everyday to get your points in. Try to bring your own certified judge- this is why it’s so important to come in on Friday or Saturday when the sheer attendance will allow you to have a judge, certified or not.
CGO 13.5 at CrossFit SLU (Foundation CrossFit South Lake Union)
PRIZES
We’ll have some random drawings each week for prizes, including gear, socks, water bottles, clothing, training packages, and more! The top team will also earn a GRAND prize. Details released later!
2012 at Foundation CrossFit 3.0
SOCIAL
Use the hashtags #FCFio2018 and #HYFRsquad on your social media! If we see and repost it you’ll be earning your team some extra points!
2011 at FCF 3.0
In summary, our focus during the Open is on FUN. We want participation because it increase your fitness, keep you accountable to all of your gym mates, and earn you high-fives! It’s also great being able to see your results from years past, and to see where you’ve improved over time and knowledge.
We had three teams compete at the 2017 Battle At the Ballpark at Safeco field, followed by the beer garden and the game.
On the agenda this week: the return of back squats, push press/tuck jumps, kettlebell snatches/toes-to-bar/box jumps, practice with the still rings, the retest of “Easy Plate”, deadlifts/burpees/cleans, the wrap-up of the deadlift cycle with a day to test your 1-rep maximum deadlift, the hero workout “RYAN”, a CrossFit Team Series workout, and finally a birthday celebration workout for Moonboots!
https://www.foundationcrossfit.com/wp-content/uploads/2017/07/2017BattleattheBallpark-1.jpg10001500Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-09 17:46:172017-07-09 22:26:03Week in Preview: 7/10 through 7/16
In case you haven’t noticed, 2017 is here! Trying to figure out what to do with all that fitness you’ve been building all winter? How about taking it outside!
Sarah and Colin are taking on a half Ironman this summer, this time in Victoria, BC. And we’re looking for a few brave souls to join us. What does it take to finish a half Ironman?
1.2 mile swim.
56 mile bike ride.
Ending with a 13.1 mile run.
All told it’ll take around 6 to 8 hours. Sound outrageous? It’s not bad! In fact, we’ve already got two friends joining us who have never attempted an organized endurance event before. To get ready, we’ll all follow the same programming that got us through our first Half-Ironman in 2015 (about 3-4 months of training). If you’re worried about the swim or have any other specific questions (most people do!), we’ll also be happy to help personalize a plan for you.
If you’re interested in learning more about what exactly Ironman training involves, track Sarah or Colin down at the gym, or email info@foundationcrossfit.com to get a hold of us.
Keep an eye out for training events this Spring. Even if you don’t want to complete a half Ironman, you’re welcome to improve your endurance and stamina by joining us on a run, bike ride or swim!
