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.

Tags: , , , , , , ,

Tabata This

Posted in Sports on September 21st, 2008 by Hyphen


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.

Tags: , , , , ,


Posted in Sports on August 12th, 2008 by Hyphen

Foundation Crossfit

5 pull ups, 10 push ups, 15 squats.  As many rounds as possible in 20 minutes.

Doesn’t get much simpler than that.  I finished with 18 full rounds + 5 pull ups + 10 push ups + 10 squats.  In other words, 5 squats short of 19.  Damn.  Shoulda pushed myself harder in the last minute.  I think that’s a decent performance though, since I’ve only done 10 minute versions of “Cindy” before.

If you want to start doing crossfit slowly, find a bar and do this workout for 10 minutes.  That’s what I did my first day.  Or come check out one of the free “Rainstorm” workouts over at Foundation Crossfit every Saturday at noon.  Y’all are talking a big game, but I’ve yet to see you come through…

Tags: , , ,

Foundation Crossfit on Sound Session

Posted in Sound Session, Sports, Videos on July 15th, 2008 by Hyphen

My good friends Dru and John from Foundation Crossfit stopped by Sound Session on Sunday to talk a little bit about working out. They explained exactly what crossfit is, what they do at their gym in North Seattle, how you can get down with some free workouts, and more. Make sure you come to the gym for the free “Rainstorm” workouts every weekend. It’s the best workout in Seattle, hands down. Whether you’re in shape or not, you can always get healthier! I’m there every week, and the people are super cool & friendly, so come check it out. Aight?

For more information, peep their website –

DISCLAIMER: That Bud Light didn’t belong to the workout warriors. That was Stretch’s from The Parker Brothaz, one of the best hip-hop groups in the NW, who were also on the show. You can hear more of them (and understand why we were joking about Yung Joc) by downloading the full show.

Tags: , , , , , , ,