Monthly Archives: May 2016

Get Tight and Hinge, Don’t Bend

by Andrew B


By setting your breath (and therefore your core) your movement becomes more efficient, utilizing the proper muscular engines for each movement. Above Brian C sends his hips and knees with a strong, stiff midline backwards to engage the majority of the hamstrings and glutes, and less in the low back.

CrossFit WOD

handstand practice

for time:
20 front squats
50 double-unders
30 push press
50 double-unders
40 toes-to-bars
50 double unders
40 hang power cleans
50 double-unders
30 overhead lunges
50 double-unders

Fitness = 43/29kg, Rx = 52/34kg, Performance = 61/43kg

Post time to comments!

Barbell Club WOD

– 3-count floor to knee then pause
– Chinese-style high pull
– 5-count lower from power to knee then pause
– hang snatch
– 5x1x70 or 2-5kg heavier than last week

– work to 80% of your 1RM CJ
– 4×1, 2-5kg heavier than last week

– 4x2x80
– 2-5kg heavier than last week

2 rounds:
8 single-leg RDL/side
10 Cal Strength extensions
20 hollow rocks

Kettlebell S&C WOD


5×3 bent press, then

10-to-1: Bulgarian split squats


Have We Diluted the Kool Aid? – Fit Move Go

I’ve been doing CrossFit since 2006 and I knew about it maybe a year earlier (saw someone in my big box gym rocking an OG CrossFit sweatshirt). It was very different back then: gym equipment were either hand-me-downs, craigslist finds, and/or DIY projects. People wore 100% cotton t-shirts and wore baggy basketball shorts or ranger panties, which eventually became lululemon and board shorts.

Workouts were a different beast. Scaling and modifications were mentioned, but everyone wanted to do the sexy stuff like Greg and Annie were doing on main site. Rx. Rx. Rx. Now gyms know a little better- we have to cater to more than one crowd- that’s why FCF has CrossFit class, Barbell Club, HellaFit, Kettlebell S&C, Mobility, Yoga, Level 2, Skills, and more.

See more of the feel/vibe/atmosphere of the old school in the video below:

Battle at the Ballpark!

by Sheena C.

Happy June, everyone!


Today is the last day We’ve extended the last day to submit/purchase a ticket (with our group) to Battle at the Ballpark competition AND Mariner’s Game against the Texas Rangers for Saturday June 11th!

For tickets with our group, send an e-mail to info@foundationcrossfit(dot)com by FRIDAY JUNE 3rd with the following:
– Your name
– Number of tickets (all tickets are $45 Main Level, which include entrance to the competition in the morning and the game in the evening)
– Payment (cash, check to the office or use Paypal and select “Friends and Family” for payment type)

Best of luck to our teams:
Team Ramrod: Grayson, Jacki, Emily W, and Matt B!
Team ‪#‎HYFRSquad‬: Stefanie, Devin, Jen W, and Ben B!
Team Gents and the Giant Peaches: Olga, Guillaume, Monica, and James S!


From the event website:

“Join us for our 2nd Battle at the Ballpark here at Safeco Field! This is a team throwdown competition with CrossFit style workouts. There will be three (3) WODs per division. Post Competition Safeco Field will open at 4:10 and will host a pre-game party in the Lookout Landing for all competitors, judges and spectators!

Saturday, June 11, 2016
Registration opens: 6:30 a.m.
Athlete briefing: 7:30 a.m. Competition begins at 8:00 a.m.–SHARP.
Competition concludes at 2:30 p.m.

At the completion of the competition we will have everyone exit and re-renter in order to have your tickets scanned and head to the Lookout Landing, where you will receive your drink voucher. The drink voucher will only be good for the Lookout Landing from 4:10-6:10.

Battle at the Ballpark is being brought to you by the Seattle Mariners, Imperial CrossFit, Lake Washington CrossFit, South Seattle CrossFit, CrossFit Bellevue, CrossFit Amped, PR Lifting and Breeze Scoring.

Additional Information:
$5 of every ticket purchased will be donated to Upower. Upower provides free CrossFit classes to underserved teens in King County.

Spectators will be admitted into the ballpark starting at 6:30 a.m. All spectators must have a ticket to enter the ballpark for the event.”

Tues 5/30 – 3rd Pull

by Andrew B


In weightlifting there are three pulls: 1.) pulling the bar off of the ground, 2.) pulling the bar through the hips to reach full-extension of the hips, and 3.) actively pulling yourself under the bar.

In today’s workout you’ll be doing some HANG CLEANS, which require good 2nd and 3rd pulls. Those who can do both really well move beautifully! Keep practicing and maybe you’ll feel the difference.

READ MORE: A Tale of Three Pulls by CrossFit Orlando

CrossFit WOD

– power clean > power position > 5sec tempo to knee > pause at knee
– 4x1x70
– 2-4kg heavier than last wk

– work to 75% for 5
– drop 15kg then 1xAMRAP
– 2-4kg heavier than last wk

– work to a heavy triple then drop 15kg then 2×5
– 2-4kg heavier than last wk

2-3 rounds
– hanging leg raise 2×20
– GHD situp 2×20
– weighted arch hold 2x:60 (use small weight plates)

Post results: comments!

HellaFit WOD


Descending rep ladder 12-1:
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses

Let’s Go, Warriors! You’re Playing For Seattle Too  – Q13 Fox

Mon 5/30 – Memorial Day

by Andrew B

US Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

CrossFit WOD


for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post results to comments!

Sun 5/29 – Push

by Andrew B


When snatching, any athlete could benefit from thinking about PUSHING the bar up once they get the bar over their heads, as the weight wants to come back usually leading to a drop forward or bent elbows.

CrossFit WOD


every minute on the minute for 12 minutes: 2 power snatches + 1 snatch balance


10-20-30-40-50 reps for time:
double unders
kettlebell swings

Post results to comments!





Memorial Day Murph: Who? What? Why? – Beyond the Whiteboard


Sat 5/28 – Compression

by Andrew B


Read: The Benefits of Hamstring Flexibility and Pike Compression – Gymnastics Bodies

CrossFit WOD

back squats 2x5x65, 2x5x70
front squats 3x5x60

in partners, for time:
80 KB half snatch
120 KB SDHP, 32/20kg
160 wall ball push press, 20/14#
200 situps
240 target jumps, 6″

Post results to comments!

Level 2 WOD


– L-hangs
– paralette shoot throughs/
– rope climbs

for time, each pair will relay through stations of:
40 handstand push-ups
20 bar muscle-ups
30/20-cal. row (each)
30/20-cal. bike (each)
60 power cleans, 135/95 lb.

Time cap: 20 minutes

Granite Games 15.2A – Part 1 (0:00-6:00)
6 Minute AMRAP
1-Rep Max Snatch

15.2B – (6:01-14:00)
8 Minute AMRAP
30 Double Unders
15 KB SDHP, 2×16/12kg
30 Double Unders
15 Toes-to-Bar

15.2A – Part 2 (14:01-20:00)
6 Minute AMRAP
1-Rep Max Snatch

Total Time: 20 Minutes



…. and we complain about 3-minute plank sets? See as a Cop Sets World-Record Planking Record – Pop Sugar

Watch/listen: The Power of Having Great Training Partners – Barbell Shrugged

Friday 5/27

by Andrew B

Varsha S WODclub 750

Varsha S started with us back at FCF 3.0 with a handful of co-workers, and has seen us through our many iterations.

Thank you Varsha for your continued support and congratulations on #750

CrossFit WOD

Week 8, Day 2 SQUATS

back squats 2x5x65, 2x5x70
front squats 3x5x60


Fitness: “DT”

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Performance: “Heavy DT”

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

or “Double DT”

10 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Post time to comments!

Barbell Club WOD

– 3x3x80 or 2-5kg heavier than last week!

– 4x3x80 (of 1RM BS) or 2-5kg heavier than last week!

– 4x2x60 CJ 1RM or 2-5kg heavier than last week!

3 rounds
10 single-arm row/side
10 db push press
10 “db” situps


A new Whole Foods Market for Millennials? Inside 365 by Whole Foods – Business Insider

Memorial Day is this coming Monday and, like the majority of the CrossFit world, we will be doing “MURPH”. Check out this thread on reddit about a strategy video from WODprep, as well as commentary on it all. We’ll have our own tips & tricks for those who attend the sole 9:30am class for that day.

Power Monkey Camp is a week-long training and educational clinic plus competition for adults of all levels, featuring some of the world’s top coaches and athletes from Gymnastics, Weightlifting, and CrossFit Gymnastics—including Olympic Gymnastics Team Member David Durante, Olympic Weightlifting Team Member Chad Vaughn, and CrossFit New England owner and head coach Ben Bergeron.

One was held in April and two of our own attended.

Power Monkey camp is a big crossfit camp dressed up with a clever, cute name. It brings Olympians, experts, pros in all fields in crossfit (rowing, lifting, endurance, gymnastics, mobility) and all levels of athlete campers into a week-long intensive training but super fun bootcamp.

I went because I thought it would be fun to workout during vacation and dedicate time to work on my weaknesses under 6-8 hours of coaching eyes a day. It is beneficial to any level athlete–even if you don’t even call yourself an athlete–and coaches. There is a lot for everyone.

I learned that impatience and doing sloppy movements to get a time on the board will never lead you to your best self. The best crossfitters learn to trade their ego and expectations for patience and perfecting skills.

I loved the people and coaches I met. I also thought guest Games Athlete Annie Sakamoto was the bomb!

– Jen W


Thursday 5/26

by Andrew B

CGO 16point2-37

We also practice hollows and arches often since they show in kipping movements like pullups, toes-to-bars, knees-to-elbows, muscle-ups, and more. Great body control means more potential power output. A good kip allows the athlete to be faster and more efficient.

Remember: FCF Pride Shirt Presales!

CrossFit WOD

from 0:00 to 12:00
200m farmer’s walk
20 russian twists

from 16:00 to 20:00
push press

from 24:00 to 30:00
10 toes-to-bar
5 pistols
1 ramp sprint

Post results to comments!



:45/:15 work/rest
5 rounds

– split squat
– dead bug
– good morning
– pushup
– bent over row
– lunge
– farmer’s carry


– Glad I frequent a bunch of these places, but there are plenty of other things and places to try: 50 Places In Seattle That You’re Taking For Granted – The Stranger
– Four women names in Sports Illustrated’s Top 50 Fittest Women! Ben Smith listed 3rd for the Top 50 Fittest Men! Though we all know he’s really the 1st… right now.