Foundation Crossfit Grand Opening on Sunday!

Posted in News, Random Ish, Sports on January 30th, 2010 by Hyphen

Those of you who know me in real life have probably heard me talk (at length) about a style of working out called crossfit.  Ever since the homey Dru introduced it to me, I’ve been a fan.  In short, it focuses on simple movements performed at a high level for short periods of time.  It’s way more efficient and challenging than simply lifting weights and I would recommend everyone check it out, regardless of your level of fitness.

Seattle people should come check it out tomorrow at the grand opening for Dru’s new space.  Foundation Crossfit has been around for a few years, but come check out the new spot and find out about these workouts that will change your life.  Tomorrow’s schedule is as follows:

Foundation CrossFit
1422 11th Ave
Seattle, WA 98122
(Down the driveway underneath the rear entrance of Pac Supply Company. Look for the orange building.)

Sunday, January 31, 2010

11:00 – 12:00 Meet & Greet / Social Hour
 12:00 – 12:30 Introduction to CrossFit
12:30 – 13:00 Workout Demos, Q&A
13:00 – 14:00 Group Workout
14:00 – 16:00 Open House

See you there.

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Tabata This

Posted in Sports on September 21st, 2008 by Hyphen

FCF

Alright, I’ve been slacking on my crossfit posts, but I swear I’ve been killing the workouts lately.  One of the best parts about crossfit is that it’s really easy to see your improvement and I’ve been increasing damn near all my scores lately.  Saturday’s “Rainstorm” over at Foundation CrossFit started with 200m walking lunges to get our legs nice and jelly-like before we got into “Tabata This.”  From the CrossFit FAQ:

“Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.”

Relatively simple, right?  20 seconds on, 10 seconds off…for 8 times…at each of those 5 exercises…and count only your lowest round.  I got my PR of 47 with 6 pull ups, 12 sit ups, 6 calories on the row, 12 squats, and 11 push ups.  Seeing as how I was able to knock out 8 calories on my last round of row and 15 push ups on the final round there, I’m guessing I didn’t quite push myself as hard as possible.  Next time I’m shooting for (at least) 7, 13, 7, 14, and 13.  Let’s get it.

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