Archive For: Training

VERSUS 9 Recap!

by Andrew B


What a fun Saturday! We started that week with about 25 registered participants, but with the help of our fantastic captains Cheryl C of Team Snatching Trophies, Julia of Team HYFR Squad, and Ali of Team GI Bro we had doubled over to above 50 athletes on game day. Here’s what went down:


Inspired by the Klokov Power Weekend we had 20 minutes to find a 1RM hang snatch, 20 minutes to find a 1RM thruster (or cluster since we cleaned it from the ground), and 20 minutes to find a 1RM rack jerk.

Many PRs were had. Lots of juice in the gym! Even when someone plugged in Christmas songs into the VERSUS 9 playlist.


Our throw downs are a bit different in that we don’t want to just find strength or stamina or endurance. CrossFit was based off continuing to improve not three but TEN general fitness skills, coordination being one of them. Enter the Fish Game on the Concept 2 Rowing Ergometer: 4 minutes for max score. It’s a side scrolling game where you are fish going right, trying to eat all the smaller fish (gain points) and avoiding all the sharks (lose points). Unlimited lives. Plenty of strategy. Tons of fun.

These guys are clearly excited for VERSUS IX event 2: the fish game on the @concept2inc rower!

A photo posted by Foundation CrossFit (@foundationcrossfit) on

I was surprised to find that many people in the gym had not yet played  the Fish Game (or even knew games on the rower existed), but that’s what happens when you cherry pick and skip the rowing days. Expect more programmed soon.


In the past we’ve been a little more competitive and required people not just to participate, but to judge other athletes. I wanted to get rid of doing that for ALL of the events, so I saved it just for this one. Turns out, it wasn’t really for judging as much as it was for counting.

#VERSUSthrowdown 9 Event 3: THE METCON

A video posted by Andrew Bueno (@kneesout) on

Every 30 seconds for 7 minutes, athletes were to complete one round of 5 power cleans, 5 front squats, and 5 shoulder-to-overhead. The catch was that if they completed a round they only had a few seconds rest. If they didn’t complete the round, they couldn’t earn many points. It was an event of GRIT and everyone definitely proved they had it. Looking over the scoresheets some pretty cool strategies popped up as well. You might see this one in classes sometime soon.

and as always we had to throw a curveball your way


Limbo. We played limbo.


A video posted by Andrew Bueno (@kneesout) on

Using the racks we had athletes walk under bars without knocking them out of the J-hooks with feet within feet (from profile), hips open, and chin behind shoulders. We had some pretty flexy folks get pretty damn low: Sarah M went lowest for the ladies while Patrick H went lowest for the gents.

So dope. You guys are the best.

I have the scores almost finished. This is what happens with someone not efficient in Excel working Excel.

CrossFit WOD for Skills Week Monday 12/5

– snatch 70% EMOM for 20 minutes, then
– clean & jerk 70% E90sec for 15 minutes, then
– bench press 6x5x65% of 1RM

Post loads used to the whiteboard!

Barbell Club WOD

clean & jerk
front squat
front lunge
accessories: HSPU, back extensions

Kettlebell S&C WOD

GFE Warmup



Strength day #9

18 reps a minute for 10 minutes


+ Federal Government Blocks Dakota Access Oil Pipeline Route – NBC Washington
+ My Top Pressure Cooker/Instant Pot Recipes – Nom Nom Paleo

Lots of Repeats

by Andrew B

barbellclub-oct2016am-10Zheng W

Yesterday at VERSUS 9 we hit The Total again: this time maxing out a hang snatch, a thruster, and a rack jerk. All three of these movements end showing the overhead position in complete control.

The overhead position is important in it’s skill transfer ability to the handstand. Locking out the knees and hips, squeezing the abs to keep the back flat, opening the shoulder, and pressing the arms to full lockout of the elbow are present in both upright and upside down positions.

CrossFit WOD for Skills Sunday 12/4

handstand development, then

CGO 15.5

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

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 31JUL2016 or 05FEB2016. Post time to whiteboard!

HellaFit WOD


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

Ascending rep ladder 1-12:
front squats
push presses


+ Overcoming Fear of Handstands – Gymnastic Bodies


by Andrew B

Kristen M - double kb rack


CrossFit WOD for Max Week Friday 12/02

establish a 5RM bench press in 20 minutes, then


for 20 minutes:
2 kettlebell cleans
1 kettlebell press
3 kettlebell front squats

Barbell Club WOD

snatch (waves)
back squat
rack jerk
accessories: dumbbells step-ups, GHR


+ Chinese Style Garlic Green Beans – Kirby’s Cravings
+ The Psychological Requirements of Weightlifting – Breaking Muscle

A Message From Sharla

Greetings FCF family!

The holidays are here and what better way to celebrate than giving to others who could use some cheer!? In my non-gym life, I work at the Swedish Cancer Institute as a social worker providing supportive counseling and resources for cancer patients.

One of the biggest factors of getting though cancer treatment is being connected to a support system. For some patients, support may from a partner or family members, and for others, this may come from close friends, a faith community or co-workers. Sadly, many patients have very limited support or none at all. Feeding off all the positive energy from the Boobie Benefit this year, I am reaching out to the FCF community to help with food and small gift donations for two special families effected by cancer.

14522902_10105694443541398_8254111326421087368_nBrian C, Ann-Marie D, Sharla S, Craig Y after our Boobie Benefit 2016

The Swedish Holiday Family program is an annual tradition where patients are nominated to receive extra support during this time of year. Those nominated in this program are selected directly by the Social Work team. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists below will go a long way towards making a difference in their lives.

I’ve seen firsthand the impact our gym community can make and strongly believe that we can positively contribute to those in need. Sheena and I decided to help two families and will be posting their needs on a sign up sheet in the gym. You can even bring in the grocery bags to the gym, farmers carry style! Donations from the list will be collected in the “Swedish Holiday Family” boxes (one box per family) until Sunday, December 18th. Please feel free to reach out to me or Sheena if you have any questions. Thank you!


by Andrew B

We have at least 50 athletes competing this weekend at VERSUS 9!

A lot of you newer athletes keep asking what VERSUS is and we haven’t given you a straight answer, and that’s for good reason. We just want you to trust us in how much fun you’ll have doing what we do day in and day out.

We’ve been doing this for quite some time now, so let’s check back to see what’s happened in the past:

VERSUS II – Electric Boogaloo from Knees Out Media on Vimeo.

So if you’re still on the wall I guess I’ll allow late registration.

CrossFit WOD for Thursday 12/1


for time:
200m run
1 round of BARBARA
400m run
2 rounds of MARY
600m run
3 rounds of CINDY
800m run

1 round of BARBARA is 20 pullups, 30 pushups, 40 situps, 50 squats. 1 round of MARY is 5 HSPU, 10 pistols (alternating), 15 pullups. 1 round of CINDY is 5 pullups, 10 pushups, 15 squats.

21 min time limit. Post time to whiteboard!

HellaFit WOD


50 of each for time:
– slam ball
– single-arm plank or pushup
– pullup/row variation
– walking lunge
– situp
– burpee


CrossFit Hires First Lobbyist – Politico

Brunch Squad

by Andrew B

Congrats to Sarah B and Tanya Z on their first WODclub accomplishment!

The #HYFRsquad showed up in full force just to celebrate Sarah B and Tanya Z joining the (50) #fcfwodclub #hellabuffbaes

A photo posted by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Max Week Wednesday 11/30

On a running clock EMOM from 0:00 to 4:00 do two snatches at 80% of your 1RM. Then from 5:00 to 7:00 perform as many snatches as possible.

There are only two attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Score is total reps completed in the 7 minutes.


– 2k row for time
– 500m row for time

Barbell Club WOD

– snatch
– power clean
– deadlift
– accessories: reverse fly, bent-over row

Kettlebell S&C WOD



+ Sports Stats May Be An Ideal Measure of Mental Health – The Atlantic (via Jessie W)
+ Fish Game Records – Concept 2

Next Foundations Program begins January 17th!

by Jessie W


Our next Foundations Program begins Tuesday, January 17th. This program is a 12-class series over the course of four weeks.

You can review the details about the program here and register for the program here. There are three course options to choose from:

  • Morning session – 7:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Mid-day session – 11:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
  • Evening session – 7:30 PM on Tuesdays & Thursdays. Saturdays at 10:00 AM.

Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 60 minutes. All athletes will come together for the Saturday classes which are about 90 minutes long.


If you’re a current athlete with us and refer a friend in, you’ll both receive a $25 credit towards your memberships!

Not quite sure if this is the right fit? Join us for a Community Class!

If you would like to experience what a day in our gym feels like and you’d like to try a sample class before registering, please look at our calendar for one of our no-obligation free Community CrossFit classes. You can sign up here under EVENTS.


Adequate Ankle Angles

by Andrew B

Monica T

Adequate ankle mobility is required to keep the torso vertical during front squats and cleans. Weightlifting shoes help, but our goal is to never be satisfied and always improve all aspects of your fitness.

CrossFit WOD for Max Week Tuesday 11/29

** The end of this Max Week culminates in VERSUS 9, our intergym throw down! Come and play for fun. Register by 8pm today here. **

establish a front squat 1RM within 12 minutes, then use 75% for 1xME front squats


AMRAP in 17 minutes:
70 burpees
60 ab-mat situps
50 kettlebell swings, 20/12kg
40 pullups
30 hand-release push-ups


AMRAP in 17 minutes:
70 burpees
60 mb ab-mat situps, 10/8#
50 perfectly-vertical kettlebell swings, 24/16kg
40 chest-to-bar pullups
30 handstand push-ups

Compare/contrast to 26OCT2016 and 14SEP2016.

HellaFit WOD


:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. midline work
2. KBS
3. burpee over bell
4. goblet squat
5. situp+press
6. weighted table top
7. pushup

then: 800m run

Endurance Club at 6:30pm


Lactate Threshold

Set 1: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 2: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 3: 4x200m at fast pace w/ 100m easy jog after each rep. Rest: None
Set 4: 4x100m at fast pace w/ 200m easy jog after each rep. Rest: 3min
Set 5: 800m at easy pace, 1min rest, 400m at moderate pace.

Total: 6000m

SU track note: For sets 1,2 and 5, start 800m from the 800m line. At the finish, use your 1-minute rest to move up to 400m line for the next effort.

For set 3, start from the 400m line, run fast to the 200m line, jog the width of the field and back, then do your second 200m run. At the finish, jog back north to the end of the fence on the field, then jog back to the 400m line. Repeat for the another round.

For set 4, Run from 400 to 300, jog from 300 to 100, run 100 to finish. After that round, jog finish to 200, run 200 to 100, jog 100 to 300, run 300 to 200, jog to finish.


+ 2016 Klokov Power Weekend – All Things Gym