Monthly Archives: July 2016

A Letter From Adrian

by Adrian T

Barbell Club 2016 07-24

Hey everyone! My name is Adrian, possibly referred to as the new guy who wears tights and lifts weights. I’ve only really had a chance to talk to or meet some of the Foundation CrossFit community, so here’s a little bit about me to give you guys a better idea of who I am. I apologize in advance if it reads a bit like a dating profile, but if that’s how it comes off and find yourself interested… I am single and can be found on Tinder and OkCupid :).

I’m one of two kids that grew up part of a Navy family, moving around every couple of years, living in places all over California, Hawaii, Japan and Maryland. Even though the majority of my life wasn’t normal due to military life, the one thing that helped it feel normal was being involved with sports. The first sport I was passionate about was baseball, which I played for close to 10 years. Unfortunately, I got a little burnt out by the sport and took the chances I had to dabble a bit in track & field, volleyball and tennis in high school. I later lost my love of sports completely towards the end of high school and the beginning of college and wouldn’t do anything active for two years.

Hookgrip - Adrian T 24DEC2014

During the time between the start of my senior years of high school and end of my freshman year of college, my health declined and my weight increased from 165lbs to 225lbs. Once I hit that point of realizing what I was doing to myself and being completely unhappy with the way I looked, I decided to make changes to my life. I started with improving my nutrition and increasing my activity level. When I moved from California to Florida to finish college, I would continue on the changes I was making and would later reach my goal of being in better shape than I was in high school, losing all the weight that I had gained and a little more.

After achieving that weight loss goal, I knew I needed to find an activity that would light that fire inside to stay in shape. I tried my hand at gymnastics, martial arts, and cheerleading, but it wasn’t until I found Olympic Weightlifting that I began to feel the drive to become a serious athlete again. I began my career in Olympic Weightlifting in 2006, under the tutelage of Coach Danny Camargo and his team of assistant coaches. Since starting, I’ve trained and competed at the local/state/national-level and naturally followed the course of learning to coach proper weightlifting technique. Coaching CrossFit was another natural course to follow to expand the amount of people that I could help with weightlifting, but has also allowed for me to expand my own athletic skills and challenge me as competitor.

JULY 02 2016-49

My coaching career has included coaching middle/high school and college students, CrossFitters and helping individuals to achieve personal goals ranging from military preparation, weight loss, postoperative strength/conditioning and competition preparation. I hope to meet everyone at Foundation CrossFit and have the chance to work with or train with all you!

Side notes: I work as a line cook at a hotel downtown. I follow a macro-nutrient counting diet, but make room for pop-tarts and cookies. I’m a HUGE fan of superhero movies, Game of Thrones and Star Wars. I like to spend my free time reading, watching documentaries, trying out recipes from cookbooks with friends and exploring the city and what is has to offer.

– Adrian

You can find Adrian assisting classes as well as running the new 11am Barbell Club

A Letter From James

by James S

Hi all, I grew up in the Seattle area. (Yes, one of the few.) During this time, I played anything and everything to keep active such as swimming, tennis, baseball, basketball, soccer, water polo, lacrosse, triathlons, track, skiing as well as brief stints into brazilian jiu-jitsu, fencing and pole vaulting. After freshman year of high school, I decided to focus on swimming with 3-4 hours of pool time and over 6,000 calories a day, ultimately culminating in All-American Consideration times and a visit to US Swimming Nationals.


At school in Massachusetts, I continued to swim, making a few conference finals and was captain/coach of the water polo team. The first several years after school were a case study of athletic dysfunction… a mix of scattered gym workouts, which mostly involved light bicep curls, mini triathlons and about 25 days a season of skiing.

James S join the #MuscleUpClub at @CrossFitSLU!

A photo posted by Andrew Bueno (@kneesout) on

In 2013, when the company that I worked for moved to Seattle, we settled the office right above CrossFit SLU. Every morning and evening, we’d hear the weights bouncing, the occasional yelling and the patented Mario dubstep sessions. After a few months of this, I finally decided to go downstairs to see what all the fuss was about and haven’t left. Many things have kept me at the gym, but mostly it’s been the community and the idea that there is always something more I can work on.

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As part of my recent athletic journey, I took my CrossFit Level 1 Certification in May 2015 at CrossFit Belltown. Additionally, I have followed my passion in skiing with a PSIA Level II Instructor and Wilderness First Responder certifications.

I look forward to helping my fellow athletes at Foundation CrossFit achieve their goals by taking it one stride, snatch, squat, pull-up at a time.



You can find James running Endurance Club on Tuesday evenings (run) and Saturday mornings (row)

A Letter from Patrick

by Patrick H


For the last six years, Foundation CrossFit and CrossFit SLU have been home bases for me. Even though I have occasionally taken breaks for months at a time to try other fitness avenues (or to play video games and gain 20 pounds), FCF has always been the place that I could come back to find fitness and community. My ADD has lead me to try many other gyms (both CrossFit and not CrossFit), but I have not found any place with the sense of camaraderie and the quality of trainers I find here. The support I have gotten from this community has helped me to achieve goals that I would have never thought possible.

Yen - Patrick - FCF 3.0
at FCF 3.0 circa 2011

If you told me that I would be stronger and faster in my 30s than when I was in high school lifting with the football team and running track, I would have called you crazy. I just didn’t think that was possible. There was a time when I thought I would never get a muscle-up, never complete the Nasty Girls WOD, and never beat my high school lifting PRs. Thanks to the support of this gym and the advice of great trainers, those goals have all been achieved (“I *heart* Nasty Girls” is now my favorite shirt) and new “nevers” have replaced them as the next challenges (FSHSPU and 30 rounds of CINDY are up next).

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While pursuing my own fitness goals has been a lot of fun, I find it more gratifying to help others with their goals. In my test gym at home, I have had a small taste of running workouts with my roommates and really enjoyed the process. When I let it slip that coaching was on my mind, I found that that FCF was once again willing to step up and support me. I am so excited to learn more about fitness and share my love of it with others. The opportunity at Foundation to develop outside of the traditional CrossFit methodology and incorporate endurance, kettlebells, mobility, BROga, etc. is why I know that I am in the right place to start this pursuit.


Outside of the gym, I am an avid movie, TV, comic book, and collectibles nerd. Highlights of my collection of nerd memorabilia includes a Damascus Steel replica of the sword Longclaw from Game of Thrones (#365 of 500) and movie replicas of Captain America’s Shield and Thor’s Mjolnir. To support my collecting habits, I work as a cost accountant at a frozen vegetable company. So the accountant “bean counter” joke is literally accurate in my case.

See you in the gym!

You can find Patrick assisting both CrossFit and Kettlebell Strength & Conditioning classes

Pace Your Run

by Andrew B

Super crew at Endurance Club today- see y’all next week! #HYFRsquad

A photo posted by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Monday 01AUG2016

still rings for 12 minutes, then

AMRAP in 20 minutes:
25 burpees
400m run

Barbell Club WOD

– accessories: GHR and single-leg RDLs

Kettlebell S&C WOD

Simple & Sinister


5 rounds, 1min on/1min off
10 double kb front squats
10 double kb cleans

Compare to 29FEB2016


+ Say Hello to Everybody – Players Tribune


by Andrew B

PRIDE PARADE 2016-38Zheng W & Kelsi A

Anyone interested in a Tuesday morning ENDURANCE CLUB? We would run, of course. 6am methinks.

CrossFit WOD for Sunday 31JUL2016

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)

Rx = 43/29kg, Scaled = 29/20kg

Compare to 05FEB2016. Post time to whiteboard!

HellaFit WOD


Starts out as an EMOM for 10 minutes. Add one rep for each movement until the full complex cannot be completed within the minute. If there is time left in the first 10 minutes, try to complete as many sets as possible. Rest at minute 11. Then continue 1-min/1-min work/rest until minute 30.

Double KB:
– front squat
– 1 set of lunges
– push press
– bent over row


Completely Vertical

by Andrew B

Barbell Club 2016 07-27Micha C

In many overhead barbell movements we look to see that the wrist, elbow, shoulder, ribcage, and hip are aligned vertically (from profile or 3/4 view) for maximum stabilization.

CrossFit WOD for Saturday 30JUL2016

Partner “JACK”

AMRAP in 20 minutes:
10 push press, 52/38kg
10 kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post score to whiteboard.

Level 2 WOD

A. snatch from blocks, back squat, snatch pull

B. EMOM for 10 minutes: power clean + hang cluster / ring dips + pistols

C. “Track Triplet”
3 rounds for time:
8 split snatches, 52/38kg
7 bar muscle-ups
400m run



2 rounds: 1000m moderate pace, 2min rest, 4 x 500m, 2min rest

The sets of 4 x 500s are the following:
400m hard / 100m easy
300m hard / 200m easy
200m hard / 300m easy
100m hard / 400m easy

Do Yoga-Not-Yoga at 10am


Resting CGO 15.3

by Andrew B

Barbell Club 2016 07-28Nick D

Chalk allows the hand a more firm grip, reducing or erasing any moisture in the hand. Weightlifting, gymnastics, and climbing all really require chalk so that you stay safe during your workout.

CrossFit WOD for Friday 29JUL2016

CGO 15.3 – Rx Division

AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20# to 10’/14# to 9′
100 double unders

CGO 15.3 – Scaled Division

AMRAP in 14 minutes:
50 wall ball, 20# to 9’/10# to 9″
200 single unders

Compare to 09FEB2016. Post score to whiteboard.

Barbell Club WOD


2-3 rounds: YTW’s, chin-ups


+ Get a Grip: 3 Ways to Grip a Deadlift and How to Get Your Grip Stronger – Breaking Muscle

Déjà Vu

by Andrew B

CGO 16point2-24

Ever feel like “we JUST DID that workout“..? Yeah, me neither.

CrossFit WOD for Thursday 28JUL2016

front squat 5x5x75% or 2 to 5kg heavier than last week, then

for time:
3 rounds of CINDY
1 round of DT
2 round of CINDY
1 round of DT
1 round of CINDY
1 round of DT

Post time to whiteboard.

HellaFit WOD


:40/:20 work/rest
3x each triplet
1 min rest between triplets

– split squat, L
– split squat, R
– pullup/ring row

– squat
– sit-thru
– reverse plank

– incline sprints
– shuttle runs
– burpees


+ The Two Minds of a Barbell Athlete – Breaking Muscle