WORKOUT for Monday 8/22/2022
Week 2 of our 20RM back squat then
MOT’S BIRTHDAY BASH
6 rounds for time:
4 muscle-ups
8 DB thrusters, 2×20/35/50lbs
12 pogo burpees
Post time to whiteboard!
WATCH:
WORKOUT for Monday 8/22/2022
Week 2 of our 20RM back squat then
MOT’S BIRTHDAY BASH
6 rounds for time:
4 muscle-ups
8 DB thrusters, 2×20/35/50lbs
12 pogo burpees
Post time to whiteboard!
WATCH:
Nathan M, evening/weekend coach
The Open is about celebrating fitness and having a benchmark to look back on 6 weeks, 6 months, or 6 years later. Its a great way to see where your fitness is at, how your skills have improved, but also what you need to continue working on. Besides all that, it’s fun to have some friendly competition! That not only includes seeing where you stack up on the world-wide leaderboard, but also pushing yourself against your friends and fellow athletes in the gym.
Maia K, assistant coach
I was terrified going into my first open. I didn’t really know what I was signing up for, new to CrossFit, and was so nervous. I went out way too hot in the first workout (CGO 17.1), blew up my back, ate shit on a box jump, didn’t finish the workout after two attempts, and nearly quit right there and then. It was an embarrassing, spectacular failure.
I learned a lot in that first Open. Like “BREATHE!”
I’ve done every Open since then, and will sign up in ’22 because I learn something new each time. Seeing how other athletes tackle a problem… cheering on swolemates as they try something for the first time… It’s fun to part of something bigger. And at the end I’m jazzed to work on all the things I couldn’t do well. Looking at you, strict HSPU.
CONDITIONING for Saturday 9/5/2020
High Intensity Interval Training w/ Team Mots!
Post results to comments!
READ: Teens Who See Videos of Police Brutality Show PTSD Symptoms – The Verge
WATCH:
HBD NATHAN!
WORKOUT of the DAY for Saturday 8/22/2020
READ: He’s Taking Over One of the World’s Largest Fitness Brands After It Was Rocked By Scandal – CNN
WATCH:
Day 2 of the 4-week Nutrition Journaling Challenge is here. Hit up the comments of today’s post and share what you eat/ate!
We’ll continue sharing how our staff thinks and acts in regards to their nutrition.
Nathan’s Goals
My goal is to keep myself at a weight and my body fat at a point that supports a high level of fitness. This means eating a good balance of proteins, carbs, and fats, and keeping my calorie intake at a point that doesn’t make me gain weight. And on a superficial level, having my body fat low enough to show abs would be nice 😉
Nathan’s Food Choices & Habits
When I’m being disciplined and healthy, my diet doesn’t vary much and it’s actually kind of bland. Nuts, almond butter, an apple, and 2 eggs in the morning. Ground turkey, grilled veggies, and carrots for lunch. Oatmeal and 2 more eggs for an afternoon/pre-workout snack. Protein/carb shake after working out. And some sort of protein (usually fish or chicken) and rice for dinner.
However, I haven’t been as good lately and my diet has kind of been all over the place. I still try not to over-eat too much, but I’ve been finding myself eating a lot more sugar (damn snack table at my office) and my dinners have been more sporadic and not as balanced as they should be.
As much as possible, I try to avoid foods with little nutritional value. Snacks high in sugar or other high-carb foods such as bread or chips.
I tend to eat more smaller meals throughout the day rather than 3 big meals. I start eating at 8am and usually don’t have dinner until about 9pm. I don’t go more than 3-4 hours without eating something.
I try to keep my calorie intake to around 2000 cals a day. At that number, I am able to stay at the body composition I am now and still have enough energy to hit 4-5 workouts a week.
Nathan’s Favorites & Kryptonite
I’m a big meat fan. Give me a stacked juicy burger, a medium-rare steak, or a meat lovers pizza and I’ll be in heaven.
Sugar is the devil! I said it already, but I’ve been pretty bad lately about giving into that temptation. If it’s in front of me, I have a hard time saying no which is something I need to start focusing on again because I have been successful in avoiding it in the past. It started during a nutrition challenge where I had a certain goal in mind. Plus other people were in it with me which kept me accountable. If you have an end goal in mind, or even an end date, it makes things a little easier.
Nathan’s Hydration and Sleep
My goal for water is half my body weight in ounces, so 90 oz. I usually come up a bit short though, usually hitting more around 60-70oz. I do my best to get 8 hours of sleep a night, with 7 being my minimum in order to feel well-rested and functional the next day.
Nathan’s Nutrition Beliefs
Food is by far the largest factor when it comes to health and fitness. I am coming up on 9 years of doing CrossFit, and only 2 years ago really dialed in my nutrition and took it seriously. I was able to drop 15 lbs and 3% body fat in just 2 months, and have been able to keep that weight off since. The 7 years before that, even though I had been working out the same, I was never able to lose that weight or body fat because my nutrition was average at best.
Kelsi’s Goals
Food as fuel: 1.) cut back on extra/filler calories, 2.) avoid meat as much as possible, 3.) to supplement my workouts, and 4.) help me sleep better and recover quicker.
Kelsi’s Food Choices
Whole foods (not the grocery store) whenever possible—fresh fruits and vegetables, minimal bread/pastas. Avoid processed foods and I’ve eliminated meat from my home-cooked/meal-prepped meals.
Trying to be better at intuitive eating, meaning eating when I’m hungry (versus when I’m bored or stressed, or simply because the clock says lunchtime).
The recipes in Half Baked Harvest are fantastic!
Kelsi’s Hydration & Sleep Habits
Building the habit of drinking a water bottle upon waking or at least before my first meal. Having my water bottle at my desk throughout the day. Drink water before deciding to eat. Set a bedtime alarm (iPhone) so I know when it’s time to start getting ready for bed so I hit ‘X’ hours.
SEE MORE:
– Tony and Ryan aka “Moonboots”
4 rounds:
3/2 (strict) muscle-ups
25 box jump overs 20/16/12″
50 pushups
25 box jump overs, 20/16/12″
3/2 (strict) muscle-ups
Rest 2:00
Post slowest and fastest time to whiteboard! Post-workout should be rolling out the arches of the foot with a PVC pipe. Calf stretches then Soleus stretches.
READ: 10,000 Steps to Better Health? – Tyler Hass for CrossFit.com
WATCH:
front squat 5×5, then
5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Post time to whiteboard!
+ My Coming Out Story – Alec Smith
+ 10 Ways to Develop Mental Toughness – Morning Chalk Up
Lauren and Nathan doing “goat belly” holds with some heavy kettles
CrossFit WOD for Saturday 8/25
with a partner AMRAP in 28 minutes:
28 wall ball
28 situps
28 cleans, 61/43kg
28 pullups
28 pushups
28 snatches, 61/43kg
Post score to whiteboard!
Foundations 3 WOD
TAG TEAM WOD
YGIG AMRAP in 14 minutes:
14-calorie row
7 push press
7 knees-to-elbows
Post score to whiteboard!
CrossFit WOD for Sunday 8/26
5 rounds for time:
400m run
24 situps
12 dumbbell overhead squats/side
Post time to whiteboard!
ARTICLES
+ The 2018 CrossFit Games Schedule – CrossFit Games
Posted by The CrossFit Games on Tuesday, July 31, 2018
CrossFit WOD for Wednesday 8/1
150 medicine ball cleans (20/14lbs) for time, then
every minute on the minute for 10 minutes: 2/4/6 handstand pushups
Performance does 30/20lbs.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 2/3
muscle snatch
snatch pull + power snatch + hang snatch
snatch pull + snatch variation
snatch pull (to hip)
back squat
Powerlifting WOD – Week 1/4, Day 2/3
power clean
bench press
db/kb bench press
Tate press
JM press
bicep openers
midline
Kettlebell WOD
3×8 Strict presses, push presses, and jerks
##Technique
– 20 one arm swings high R/L
– 20 one arm swings high, snatch R/L
– 20 one arm swing low, high, and snatch R/L
##Workout
**Randy**
For time:
– 75 Snatches Right
– 75 Snatches Left
** Sevens remix**
7 rounds for time
– 7 Push-ups
– 7 DKB Thrusters
– 7 Hanging knee raises
– 7 KB deadlifts
– 7 Burpees
– 7 KB swings
Our current barbell program is ending this week! Get registered for the next one before the next one begins on Monday, May 7th. No registration, no play, no exceptions!
Get ready for a load of information on the upcoming changes to our Barbell programs. Should all be up by end of the week.
ARTICLES
+ The Brook Wells Controversy and Why It Matters – Morning Chalk Up
CrossFit WOD for Wednesday 4/18
snatch 1RM
Sandbag Runs (+/-) 60/40lbs
2x400m
3x200m
4x100m
*Rest until you can bring the intensity once again.
Post heaviest snatch, fastest 400m, fastest 200m, and fastest 100m to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
snatch 1RM
max height box jump
Powerlifting WOD – Week 7/7, Day 2/3
bench press 1RM
deadlift 1RM
A couple of quick hits:
– Robyn S competed at the National Masters Weightlifting Championships in Buffalo, NY. Took a Bronze home.
– Tony L also competed at the National Masters Weightlifting Championships in Buffalo, NY. Also took a Bronze home.
– Paul S competed in his first-ever Weightlifting meet at the Industrious WL Championships. PR’ed his snatch, his clean & jerk, and his total.
– Adrian T also competed at Industrious and PR’ed his clean.
– BONUS: Nathan M, Lauren B, and Nathan’s parents ran an easy 10k.
What’d you do this weekend?
ARTICLES
+ Patagonia vs Donald Trump – GQ Magazine
CrossFit WOD for Monday 4/9
4 rounds, each for time:
5 HSPU/muscle-up/or some other hard skill
15 burpee box jump overs 24/20″
75 double unders
Rest 2:00 between each round.
Post slowest and fastest time to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 1/3
snatch
back squats
Powerlifting WOD – Week 6/7, Day 1/3
back squat
bench press
weighted pullups
weighted hip extensions
Kettlebell WOD
Week 6: deficit deadlift 10×2 @ 85-95% of 1RM, then
1 minute of work/:15 second rest
Single leg dead, left
Single leg dead, right
Side bends, left
Side bends, right
Renegade row, alternating
Repeat for 3 rounds!
info@foundationcrossfit.com
Mailing Address
1122 E Pike St. #1385
Seattle, WA 98122
Physical Address
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Seattle, WA, 98122