Push Up


Going overhead

It’s important to focus on a continual effort to push up on the bar once you commit it overhead so that the elbow and shoulder complex don’t give, allowing the bar to fall out of place.

CrossFit WOD for Sunday 11/12

TAG TEAMS

3:00 on / 1:00 off
overhead squats, 43/29kg + overhead hold
front squat + bottom-of-squat hold
hang power clean + handstand
burpee-over-partner + gymnastics plank

One athlete can work only when the other athletes is in position.

Score is max total reps. Post scores to whiteboard!

HellaFit WOD

PRIMAL POSTS

:45/:15 work/rest,
5 rounds

– KBS
– pushup + scap ‘shup
– YTW
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up

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Tony To Bar


Tony L finishing a set of toes-to-bar

CrossFit WOD for Saturday 11/11

CGO 14.4

AMRAP in 14 minutes:
60 calorie row
50 toes-to-bar
40 wall ball, 20/14# to 10/9′
30 power cleans, 61/43kg
20 muscle-ups

Compare to 26JAN2016. Post time to whiteboard!

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Jumpy Friday

With all of the jumping volume we’ve done recently, it’s important to recovery, stretch, and rollout tight tissues from the arch of the foot to the achilles to the calf!

ARTICLES

+ Did We Used to Have Two Sleeps Rather Than One? – IFL Science

CrossFit WOD for Friday 2/10

tempo chin-ups 2121 3×8 (2:00 rest)

tabata double unders
tabata burpees
tabata goblet squats, 24/16kg
tabata situps
tabata double unders

Post all 5 scores to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch max, power clean & jerk max

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Another Triplet

Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?

ARTICLES

+ Your Practical Guide For Dental Decisions – Part 1 – Whole 9

CrossFit WOD for Thursday 2/9

for time:
2000m row
30 pullups
30 box jumps, 24/20″
1500m row
20 pullups
20 box jumps, 24/20″
1000m row
10 pullups
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

push presses
KBS
lunges
situps
ring or bent over rows
squats (optional: goblet, OH, air, etc.)

20 burpees BEFORE each movement.

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Join the Team

There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step!

You need to select a TEAM and that Team needs to also be Foundation CrossFit

No worries, Cheryl C made a little step-by-step thing for you:

Otherwise here’s the actual Team Foundation CrossFit roster so far:

ARTICLES

+ So I Have an “Illness”, Thanks For the Update – Old Country Strong

CrossFit WOD for Wednesday 2/8

dumbbell or kettlebell superset:
– z-press 3×12
– bent-over row
– 1:45 rest

YGIG AMRAP in 20 minutes:
3 thrusters
6 front squats
9 deadlifts

Health = 32/25kg, Rx = 52/38kg, Performance = 70/50kg

Post teams and score to whiteboard.

Olympic Weightlifting WOD

front squats, clean & jerk max

Kettlebell WOD

Ground Force
Skills: TGU
Emom with single and two handed swings

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Boulders For Shoulders

ATTENTION: Morning Foundations Session is postponed due to inclement weather until tomorrow, Wednesday 2/8 at 7am.


Colin B

 

ARTICLES

+ Understanding the Shoulder and Bulletproofing It From Injury – Breaking Muscle

CrossFit WOD for Tuesday 2/7

press 3x8x60% (1:15 rest)

Health/Fitness

as far as possible in 15 minutes:
3-6-9-12-15-etc of
push press, 34/25kg
overhead squats, 34/25kg

Performance

as far as possible in 15 minutes:
3-6-9-12-15-etc of
handstand pushups
overhead squats, 44/30kg

Post score to whiteboard!

HellaFit WOD

You’ll find out!

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Leveled Up!


Sheena C and her Level 2 CrossFit Trainer crew at CrossFit Belltown (courtesy CrossFit.com)

She was so excited she couldn’t help but blink.

ARTICLES

+ Drunk On Sugar? – CrossFit Journal

The decision has been made. We will be stopping sales of water and KILL CLIFF and instead now only serve Michelob Ultra as a post-workout beverage:

How many popular CrossFitters did you spot?

CrossFit WOD for Monday 2/5

bench press 5x5x75%

Fitness

3 rounds for time:
20 wall ball, 20/14#
20 burpees

Performance

3 rounds for time:
20 2-for-1 wall ball, 20/14#
20 plate jump burpees

Post times to whiteboard!

Olympic Weightlifting WOD – Test Week!

Monday: back squat, snatch max
Wednesday: front squat, clean & jerk max
Friday: overhead squat, power snatch, power clean & jerk

Kettlebell WOD

Ground Force
Skills: Cleans
Review: TGU
Simple and Sinister Test

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Double Up

Lisa W

ARTICLES

+ Hanging – Ido Portal

CrossFit WOD for Sunday 2/5

in teams of two

for time:
100 double kettlebell cleans, 2×24/16kg
400m farmers carry
100 pullups
400m farmers carry
100 double kettlebell front squats, 2×24/16kg

Post time to whiteboard!

HellaFit WOD

“RAINSTORM”

:40/:20 work/rest
3x each set
1 min rest between sets

#1
– squat
– pushup
– shoulder fly

#2
– split squat, L
– split squat, R
– pullup/ring or hinge row

#3
– ramp sprints
– shuttle runs
– burpees

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POWER

Ann-Marie D receives a clean in power position at the 2016 USAW American Open

CGO 2017 Team Foundation CrossFit so far:

GET TO REGISTERING! It counts as a square in this months BINGO game. Also: make sure you join Team Foundation CrossFit, otherwise you won’t pop up in the Open Team Roster pictured above.

ARTICLES

+ Stretching Exercises Are In as the Next Fitness Fad – New York Times

CrossFit WOD for Saturday 2/4

CGO 11.5

AMRAP in 20 minutes:

5 power cleans, 66/45kg
10 toes-to-bar
15 wall ball, 20/14# to 10/9′

Post score to whiteboard!

Competition CrossFit

A.
AMRAP in 3:00
70 double unders
21 kettlebell swings
max push press 61/35kg (70/45kg)

1:00 rest, repeat for 3 rounds

B.
for time:
42-36-30-24-18 cal row
21-18-15-12-9 burpee over rower

C.
3 rounds:
3 bar mu + 4 c2b pullups + 5 t2b
3 russian dips + 5 dips + max support shrugs
60sec rest+

D.
1:1 work:rest, each for max reps
5:00 box jump burpee, 24/20″ (no touching box)
4:00 shuttle run, 10m
3:00 power clean, 61/35kg (70/45kg)
2:00 wall ball, 20/14# to 10/9′ (2-for-1)
1:00 pullups (rope climb)

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A Partial Fifty

Megan P

Anyone else marking anything off of their BINGO sheet?

ARTICLES

+ Top 10 Mistakes CrossFitters Make – Tabata Times

CrossFit WOD for Friday 2/3

tempo chinups, then

Fitness

for time:
50 box jumps, 24/20″
50 ab-mat situps
50 walking lunge steps
50 kb swings, 24/16kg
800m run

Performance

for time:
40 box jumps, 32/24″
40 GHD situps
40′ overhead walking lunge steps, 2×50/35#+
40 perfectly vertical kettlebell swings, 32/24kg+
800m run

Post times to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch + snatch balance, power clean + push press + jerk

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