Monthly Archives: January 2016

Monday 2/1

back squat
– work to 95% for a single
– drop 15kg then 1×5


5 rounds:
UB 15 shoulder-to-overhead, 55/35kg
UB 25 OHS squats, 25/15kg
UB 35 double unders

Let’s focus on your large unbroken (UB) sets. While this workout is not for time, we do want you do get through the work as quickly as form allows, ideally managing these sets properly.

Post results to comments!

NEW CYCLE BEGINS- Week 1, Day 1 (w1d1)

– 5×1 at 70% of 1RM
– no hook grip, no feet
– target 2.5kg increase/week

No hook grip, no feet moving to develop grip and hips.

– 4×3 at 80% 1RM
– rest :90
– target 2.5kg increase/week

Focus on a controlled decent to something just above depth THEN pull yourself into the hold and explode up.

– 4×6 at 65% of 1RM DL
– rest :90
– target 2.5kg increase/week

With a clean grip pull the bar off the ground with hips back and fairly straight legs. Do not lose your posture.

2-3 rounds
10 GHR
6 db/kb split squat/side
ME tempo HSPU negative

GHRs to develop your hamstrings, split squats to test their strength and your balance, then tempo HSPU negatives for your eccentric strength. Rest approx. a minute between sets.

S&S Day 17

tabata intervals, 1min/rest between exercises:
– goblet squat
– alternating press
– overhead squat
– lunging snatch

lying twist

Sunday 1/31

CGO 15.4 (Rx Division)

8 minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
etc., following same pattern

Rx = 84/56kg

Post score to comments!

CGO 15.4 (Scaled Division)

AMRAP in 8min:
8 push presses, 43/30kg
12 cleans, 43/30kg

Post results to comments!

Happy Birthday Louisa and Sarah A.!


44 KBS
44 pushups
44 squats
44 situps
44 lunges
44 burpees
44 KBS

3 rounds
– sink stretch, 1min
– elevated samson stretch, 1min/side

Saturday 1/30

Discover what skills, motor control, and mobility you’re missing (and/or could be better at) with Andrew at 8am!

It’ll be nice if you’re always having issues with deadlifts, especially because the CrossFit class today involves a bunch of deadlifts.

EMOM clean & jerk (85%) for 20 minutes

establish a heavy deadlift in 7 minutes

AMRAP in 10 minutes:
7 deadlifts (60%)
200m run

A. design your own warmup. 3-5 reps each of
– squatting movement
– pulling movement
– pushing movement
– global flexion movement
– global extension movement

Be mindful of starting with general movement before preparing specifically for the snatch, clean, and jerk.

B. mock meet

3 attempts at a max snatch
3 attempts at a max clean & jerk

C. If time allows
4 rounds for time:
20 KBS, 32/24kg
60 double unders

start with a 1200m run, end with a 1000m row

Athlete Spotlight: Kristen M. (3/3)

by Sheena C.

Read Kristen’s first athlete spotlight article HERE,

and her second feature HERE.. because she is awesome.


What encouragement or advice would you give to new people coming in?
Take your time. Starting out in CrossFit there is so much new and I know I wanted to get good at everything right away. Now I have a few things I really care about and focus on, and everything else i just use as general fitness.

When did you take your last vacation
Early January I went for a weekend trip to New Orleans. It was great; I will definitely be adding it to the regular rotation.

Do you have a favorite place to travel to?
I have an annual trip to Puerto Vallarta for Thanksgiving; a week of nothing to do in the sun is fantastic. I also really want to get back to New Zealand; it has been almost 15 years since I went the first time and loved it.

What’s your favorite place to go out for dinner?
Spinasse, yum. Bonus answer: Little Uncle takeout on the way home from the gym.


If you could have any super power, what would it be?
I’ve never had a great answer for this one; I heard someone pick teleportation recently, so now that is my pick, too. It would make travel and commuting so much better.

As a kid, what was your ideal dream job?
I wanted to be a chemist or an inventor.

What are your top three favorite movies?
Wet Hot American Summer, Harold and Maude, House of Yes

Do you have a power song? What gets you pumped up?
Robyn! Beyonce and Britney tie for 2nd.

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Note from Sheena:

Kristen is badass. I’m so glad to have met you and to have you a part of our community for SO long. You are so strong both mentally and physically. I wanted to also share this video of her being a bo$$ (yes, cash money signs) hitting a yellow (16kg) kettlebell during kb s&c class (bent presses). She can also use the purple (20kg) kettlebells for turkish get ups! Looking forward to seeing you get all the gains!!

Kristen showing us how it’s done with 16kg bent presses. #Kettlebell strength & conditioning class tonight at 5:30pm!

A video posted by Foundation CrossFit (@foundationcrossfit) on

Friday 1/29

CrossFit Linchpin TEST 6

4 rounds for time:
21 wall ball, 20/14#
18 pullups
15 kettlebell swings, 24/16kg
12 handstand pushups

Post results to comments!

– work up to a heavy CJ
– decrease by 10kg then 2×2
– 1:30 rest

– 4×3 @ 70%+ CJ
– 1:30 rest

– work up to 5RM for the day
– drop 15kg then 1×5 (drop 20kg if above 150kg)
– 2:00 rest

2-3 rounds:
10 single-arm row/side
ME ring dips
1:00 Chinese plank
ME handstand walk

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Congrats Coach Andrea & Dan!

by Sheena C. 

Most of you know that our morning coach, Andrea, was expecting her first child with her husband Dan this month. We are proud to announce that she gave birth to Declan Patrick on Tuesday, January 26th at 9:20pm. He’s a healthy 6lb 9oz baby boy! Both mama and baby are doing well at home.



Andrea was told by her midwives to “let everyone know at CrossFit that she made having a baby look easy” 🙂 WHOOHOO!! Andrea & Dan have a Meal Train set up. If you are interested in signing up (bringing them a meal and visiting for a bit) then please send me an e-mail for the link.


Congratulations Andrea and Dan and welcome to the world baby Declan!

Mock WL Meet This Saturday

by Andrew B.


To conclude the current cycle of programming for all classes (Barbell Club, CrossFit, and Level 2) we will be doing a MOCK WEIGHTLIFTING MEET this Saturday starting at 9am. This will NOT be the CrossFit workout of the day, but I do invite any athlete interested to come on by.


I will allow you guys about 30 minutes to prep and warmup however you need to- this is your opportunity to really see your weightlifting improvement before the Open begins at the end of February. This also allows you time to state your opening attempts. Prepare with proper recovery, nutrition, and work practices. Wear tights (or your tightest clothes) and game plan how you’ll attack it if you were at an actual competition.


Remember: you only have three attempts at a snatch and three attempts at a clean and you must declare your attempts beforehand. The bar only goes up in weight. If you follow yourself you get two minutes before your next attempt. We will use the Sinclair Coefficient for scoring. Since this is mock meet, only one person gets to lift at a time while everyone else watches (or continues to warmup). Nerves are just as important here as strength, technique, and execution.

Then a bunch of folks are planning to hit up Banya 5 later that day!

Thursday 1/28

still ring development, then

tabata step-ups, 24/20″
tabata lunge
tabata slam ball, 20/10#
tabata alternating kettlbell presses, 2×16/8kg
tabata step-ups, 24/10#

2-minute rest between each exercise.

Post all five scores to comments!


1 min each movement
3 rounds each:

shuttle sprint
inchworm pushup
side lunge

goblet squat
single-leg deadlift, right
single-leg deadlift, left

OH lunge
Russian twist


Step 1: find a track or measure out 100m using MapMyRun or another fancy app.

Step 2: take at least 20 minutes to warmup using movement pattnerns, dynamic range of motion, and simple bodyweight movements to really prepare the body. finish it off with “easy running for 3-5 minutes”

Step 3: 10 x 100m runs, as hard as possible. be mindful of how pliable you are because pulling hamstring or a calf would be silly.

Step 4: stretch your hamstrings, quads, hips, calves, and arches!

Step 5: eat, shower, sleep!

To be done in the comfort of your own home, or come to the gym and utilize our equipment

– 2 minutes/side continually moving

2 minutes/side minimum