November Foundations Grads

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

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Thanksgiving Week 2017

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

 

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BRADSHAW

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.

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Celebrating Olga

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

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COFFLAND

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

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The End (or The Beginning)

You made it! HOORAY!!

via GIPHY

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!

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Another Forty-Forty

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

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Bench Pressing & Pullups

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.

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Friday Eve

via GIPHY

Happy Friday Eve!

We’re finishing up our five-week nutrition challenge this week. You guys have put in a lot of hard work, dedication, and time into these last five weeks so you should be PROUD! Your will power, strength, and changes you’ve seen are the best reward after participating in a challenge like this and it should be enough. Try not to reward yourself with ALL of the things (“treats”) you omitted during the challenge.

Here are some tips and advice on how to ease back into non-challenge life, from our staff:

  • If you eliminated items and are feeling amazing, be deliberate with the reintroduction of those items (one item per 3rd day is recommended) to see how the body reacts to those items. Now is not the time to binge on “cravings” – Jessie
  • Think about all the things you can eat that make you feel great! Feel free to have the things you deliberately skipped during the challenge, but keep it to a single day of the week, see how it feels, then honestly figure out if it’s good for you. You may feel like sh!t with those not-so-clean choices. – Andrew
  • Don’t completely quit! You’ve set up new habits for prepping meals. You’ve probably saved some money not eating out. Continue the habit. Maybe instead of prepping for 5 days in the week, prep for three and be open to other options the other two. Remember why you decided to eat cleanly in the first place and that should be your motivation to continue. – Sheena
  • Our Nutrition Challenge is an effort to change the way people think about food, so the best way to “end” the challenge is to continue to live it and not treat it as a defined timeframe. – Tony
  • Pick one or two changes to adopt long term. I found that after each whole30/nutrition challenge, adhering to all the rules was too big of an expectation. But continuing on with a few nutrition modifications (ie lettuce shells instead of corn/flour tortillas for tacos) is much more realistic and manageable. – Sarah

Robyn is fired up for the 2017 American Masters weightlifting competition in Savannah, GA!

She will be lifting 8am PT (11am EST) tomorrow, Friday 11/10 — watch the livestream HERE.

Good luck Robyn!!

 

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Hump Day

We’re in the last week of our nutrition challenge! If you’ve been participating, has the time flown by or has it felt really slow? Either way, we’re rooting for you to finish strong this last week.

Some tips on finishing out strong:
-Don’t count down the days until it’s over!
-Finish out your meals and continue to meal prep.
-Come up with a plan for what is to happen when it is over. (More tips on this later this week)
-Remember that nutrition is fuel for your body to perform well, to sleep well, and to recover well.

Leah, Andrea, Jon on Halloween – if you eat a donut after 5 weeks of no sugar or carbs, you might feel like Leah — a zombie!

Get ready to retest some workouts you did at the beginning of the challenge!

Participant Favorite Recipes:
Camree: Kalua Pork – Michelle Tam, Nom Nom Paleo
Sarah: Cashew Beef – Mark Sisson, The Keto Reset Diet
Robyn: Night time smoothie// Casen chocolate protein powder, raspberries, banana, and 1 tablespoon of peanut butter.
Amy: homemade bone broth// roast beef bones, oxtail, celery, carrot, garlic, leeks, lemongrass, onions -> big pot of water with salt, fish sauce, turmeric, and pepper – simmer till bones fall off!
Nasreen: stir fry because it’s easy!
Layne: Spicy Beef Stew – Ali Slagle
Lindsay: I’m loving all of the varieties of fall squash options right now. Toss with salt, pepper, and olive oil and bake at 400 degrees for 15-25 minutes or until fork-tender.
Alan: roasted veggies w/red onion
Anna: Whole30 buffalo chicken meatballs. It’s super easy and they cook pretty quickly. Perfect for football game cravings!
Andrew:

ARTICLES

+ 5 Things You Need to Know Before Your First Competition – Steel S&C
+ FCF Winter Weightlifting Mock Meet – Foundation Barbell

CrossFit WOD for Thursday 11/9

for time:
100 double unders
40 deadlifts, 61/43kg
75 double unders
30 hang power cleans, 61/43kg
50 double unders
20 power snatches, 61/43kg

Post time to whiteboard!

HIIT WOD (Long Interval) – 12pm

Carries
– Yolk
– Stone
– 1 arm kb overhead
– Kb suitcase
– Farmers

5 Intervals. 3min on / 1min off:
Start with 15 cal row or 10 cal AB
– then –
Accumulate 100 Sandbag Thrusters
– then –
Accumulate 50 T2B

 

Dirty D’s Yoga

HIIT WOD (Long Interval) – 5:30pm

 

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