Happy Thanksgiving from the FCF fam to you and yours!
CrossFit WOD for Thursday 11/23
TURKEY TROT
in cumulative song format, for time:
100m med ball carry, 20/14#
2 muscle-up
3 toes-to-bar
4 kettlebell wall ball substitute, 32/24kg
5 ring rows
6 archer pushup
7 kettlebell SDHP, 32/24kg
8 wall ball, 20/14#
9 icky shuffles
10 jumping lunges
11 broad jumps
Post time to comments.
This past Sunday Adrian competed at the Olympic Fall Classic Weightlifting Meet in Olympia. A number of the squat came by to support!
He went 3 for 6, hitting 104/132/236 and earning 2nd place! Want to see what it’s like at a weightlifting meet? SIGN UP FOR OUR IN-HOUSE MEET HERE.
ARTICLES
+ 2017 Black Friday Fitness Sales Guide – As Many Reviews As Possible
CrossFit WOD for Wednesday 11/22
(NOT CINDY)
AMRAP in 20 minutes:
5 pullups
10 push press, 35/25kg
15 squats
OR
(NOT MARY)
AMRAP in 20 minutes:
5 HSPU
10 weighted step-ups, 2×50/35lbs dumbbells OR 2×24/16kg kettlebells
15 pullups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 3/4, Day 2/3
high pull + power clean + CJ
pull + clean + 2 jerks
tempo front squat
Kettlebell WOD
The other week we saw our November FOUNDATIONS group graduate from our on-ramp.
Welcome these new faces to the gym!
ARTICLES
+ The Best Damn Squat Mobility Article. Period. – JTS Strength
CrossFit WOD for Tuesday 11/21
7 rounds for time:
200 single unders
15 hand-release pushups
30 situps
Post time to whiteboard!
Competitive Exercise – 6am
EMOM for 14 minutes:
– 2 strict muscle-ups
– 4 handstand pushups
– 6 up & overs, armpit height
“PENNIES”
for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
HIIT WOD – Short Interval – 12pm
tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row
:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass
:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels
HIIT WOD – Short Interval – 5:30pm
Mobility
Core Work (with partner)
3 Rounds
1 min each
1. Plank High 5s
2. Side Plank (Switch @ 30Ses) with Wall Ball Rolls
3. Situps with Wall Ball Throws
4. Rest in Up Dog or Low Cobra
4 rounds,
1 Min at Stations (10 Sec Transitions)
1. Battle Ropes
2. Box Step Ups with High Knee or Kick
3. Rowing
4. Jump Rope
5. KBS
-One Lap Around Block between Rounds
It’s a Holiday Week! Here’s our schedule:
As always, you’ll avoid the confusion if you are RSVPing for your classes via ZenPlanner!
There’s still plenty of room for our In-House Weightlifting Meet on December 2nd, starting at 12pm. Register for that here.
ARTICLES
+ The Mighty Nerd: Turn and Burn – CrossFit Journal
CrossFit WOD for Monday 11/20
every 2 minutes for 12 minutes:
3 deadlifts
4 hang power cleans
5 front squats
6 strict dips
then
150 kettlebell push presses for time
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/4, Day 1/3
high pull + power snatch + snatch
pull + snatch + ohs
tempo back squat (3sec down)
+ accessories
Kettlebell WOD
Teddy B
ARTICLES
+ What Does Discipline Look Like? – Invictus Fitness
CrossFit WOD for Friday 11/17
“BRADSHAW”
10 rounds for time:
3 handstand pushups
6 deadlifts, 102/65kg
12 pullups
24 double unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Post time to whiteboard.
Olympic Weightlifting WOD – Week 2/4, Day 3/3
Coach’s choice!
Powerlifting WOD – Week 7/7, Day 3/4
bench press 1RM, jerk 1RM, accessories
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
We all look forward to meeting Olga & Guillaume’s little one!
ARTICLES
+ Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise – Research Gate (via Sarah A)
CrossFit WOD for Thursday 11/16
PregNANCY (Get it?!)
5 rounds for time:
500m row
8 push press, 52/38kg
7 overhead squats, 52/38kg
If you can wear body armor/weight vest/ruck/or 20/14lbs med ball on your front side, do it!
Post time to whiteboard!
HIIT Classes today are Long Interval
ARTICLES
+ Diet Liars: “You’ll Never Believe What I Ate” – CrossFit Journal
CrossFit WOD for Wednesday 11/15
COFFLAND
Accumulate a hang from a pull-up bar for 6 minutes. Each time you drop from the bar, perform:
800m run
30 pushups
Post time to whiteboard.
Olympic Weightlifting WOD – Week 2/4, Day 2/3
power clean + front squat + jerk, pull + high pull + clean & jerk, tempo front squats
Powerlifting WOD – Week 7/7, Day 2/4
1RM back squat
Kettlebell WOD
Primal mobility
Turkish Getup focus
Swings and lunges to finish class
You made it! HOORAY!!
Congratulations on all of the dedicated time, preparation, and will power performed during the last five weeks (six, if you include the education week)! We really appreciate all of you participating and supporting one another along the way.
If you missed it, we posted a blogpost with some advice on how to approach the completion of the nutrition challenge! If you participated, you should’ve received an e-mail with a link to a survey to fill out. Remember why you decided to eat cleanly in the first place and that should be your motivation to continue the good habits you’ve been practicing.
Great job everybody! See you at the gym!
ARTICLES
+ I Didn’t Want to Try Because I Didn’t Want to Fail – Morning Chalk Up
CrossFit WOD for Tuesday 11/14
back squat 5×5, then
(Rx) EMOM for 21 minutes:
a. 35 double unders
b. power snatch + hang snatch + snatch
c. 25 push-ups
(PERFORMANCE) EMOM for 21 minutes:
a. 50 double unders
b. power snatch + hang snatch + snatch
c. 12 hspu
Post squat weight to whiteboard!
Erika doing some shoulder taps in the 6am Powerlifting class
ARTICLES
+ CrossFit Nano 6.0 Black/Gum Limited Rerelease – Reebok CrossFit Store
CrossFit WOD for Monday 11/13
for time:
40 (strict) pullups
40 jerks, 55/38kg
Post time to whiteboard!
Olympic Weightlifting WOD – Week , Day 1/3
snatch complex, snatch pull complex, tempo back squats
accessories: box jumps, bent-over rows, 2-position situps
Powerlifting WOD – Week 7/7, Day 1/4
bench press 1RM
Kettlebell WOD
Primal mobility
Lifts and chops
Cleans and the presses
Snatch skill focus
Gustavo finishing out a press during a partner workout
ARTICLES
+
CrossFit WOD for Friday 11/10
“LYNNE”
5 rounds for max total reps:
bench press, BW
pullups
Post score (as a fraction: total bench over total pullups) to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 3/3
coach picks your lifts!
Powerlifting WOD – Week 6/7, Day 3/4
3-grip banded floor press (50% from Monday) + unbanded floor press, as fast as possible
Sphinx pushups
barbell skull crusher
side-lying, thumb down db rear delt raise
3×20 GHD oblique crunches
Gymnastics Strength WOD
muscle-up work
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
