GST Gone Bad

by Andrew B

GST, or Gymnastics Strength Training, is becoming more and more popular as a means for better long-term fitness. This is due largely to Coach Christopher Sommer of Gymnastic Bodies. We first met and trained with him back in 2011 down in Arizona:

GB Seminar May 2011

Then we were lucky enough to host him here at Foundation CrossFit when we first moved into the current facility in 2014:


GST has its roots in classic gymnastics training, but it’s been broken down into a system that allows adults into the mix with the understanding that there are some mobility and stability concerns that must be addressed before any of the “sexy” stuff.

Many of the concepts, progressions, and standards we utilize at FCF are based on Sommer’s methods.

CrossFit WOD for Wednesday 10/19

5 rounds, :50 sec holds, :10 rest/rotations:
– hollow hang on bar
– weighted wall sit
– frozen-hand cast wall walk
– arch flutter kicks
– dorsiflexion drops

Emphasis is on quality. Be strict with making athletes modify…it’s the only way they will improve their body positions and get the most out of a workout like this.

Post attendance to whiteboard!

Barbell Club WOD


Kettlebell S&C WOD

Endurance Focus


Skill work for Snatch
-Swing/High Pull/Snatch progression

Skill work for Clean
-10 fast rows finished with 1 clean

3 rounds, 1 min max reps
-double kb cleans
-kb snatch, right
-kb snatch left


+ Getting Comfortable Going Upside Down – Gymnastic Bodies


by Andrew B

Flashback Friday featuring Foundation CrossFit 3.0:

(3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare)

CrossFit WOD for Friday 10/14


AMRAP in 3 minutes:
3 power cleans, 61/43kg
6 push-ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

Barbell Club WOD – Week 4, Day 3: MOCK MEET!

3 attempts at a max snatch

3 attempts at a max clean & jerk


Tomorrow we will have a contingent of athletes participating in the FESTIVUS GAMES down in Lacey, WA:

Tuesday 1/5

a.) intro to still rings, then
b.) establish a back squat 1RM, then
c.) 50 strict presses (43/29kg) for time

Post results to comments!

20 minutes to establish a 1RM snatch, then

CGO 13.1
as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg (30%)
30 burpees
30 snatches, 61/43kg (50%)
20 burpees
30 snatches, 75/52kg (70%)
10 burpees
max snatches, 95/67kg (90%)

Week 11 Day 1
2 sets of: 4x500m at 2k Pace with 60 seconds rest between 500s
3mins rest between sets


1. KBS
2. front squats
3. floor presses
4. bent over rows
5. weighted lunges
6. burpees

1 min double KB rack hold between tabatas

Monday 7/27

establish a 1RM snatch within 15 minutes


1/2 “CINDY”

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 situps

Post results to comments!

– center quad roll SMR, 2min+
– overhead banded distraction, 90sec+/side

Same as CrossFit class, but you might scale 1/2 CINDY up to 1/2 MARY


2 rounds:

15 banded good mornings
10 lunges
5 pushups


3 rounds per side:
5 single arm press
5 pistols


reps for time (and unbroken sets*):

* Scoring: Start with 100 pts. Every break during a set is minus 10!
We will retest this so write down bell used. When you get a full 100
you may go up a bell size.