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Rock yours at Safeco this summer
This Saturday we’ll be hosting our first SINGLET SATURDAY!
At 10am we’ll be covering a lesson on weightlifting, specifically the Weightlifting Technique Triad, then we’ll hit a complex for max weight, do some pulls or snatches, hit some accessories, then call it a day. It’d be nice to have all morning/afternoon/evening athletes mix and mingle and challenge each other to new levels of lifting. We’ll play some of the Pan Am Championships and we’ll prep for the last week of the May program.
It costs a class and is open to anyone confident in their own weightlifting skill set and limitations. We won’t be teaching basics, just sharpening the technique you already have.
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/FCFxMarinersShield-1.jpg15001001Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-15 20:21:172018-05-16 09:09:14Build to a Heavy
I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/FCFnov2017-24.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-14 20:57:202018-05-15 00:03:43A New Back Squat Cycle
Here’s a recap of how Crystal, Andrew, and Johnrey did this past weekend at the LOFT SPRING FLING weightlifting meet:
This was Crystal’s first meet and while she’s used to being on stage as a stand-up, she was a bit nervous getting on stage to lift. She over-powered her first two snatches, then eked out her last snatch BUT she dropped it early because she didn’t think her technique was on point. What she didn’t remember is that these weightlifting meets aren’t based on the merits of your technique. These are based on work! Did you get the bar from the ground to overhead without pressing out? The judges gave it to her and so now she was on the board. Next up were her clean & jerks and she wrecked all three of them, no problem. Solid timing upward, great setting, then big punches and solid landings. A lot of the nervous stress had left at that point, leaving her to get the job done like she’s done many times training at Foundation CrossFit. Her first meet was done.
Then the dudes were next and this wasn’t their first rodeo. Unsurprising there was still a little nervousness involved. I did my best to mitigate the made-up tension there. We had Andrew come out and then HE DID THE SAME as Crystal and over-powered his first snatch. Instead of up, he pushed back. He adjusted then got his second to get on the board. Unfortunately he slightly kicked the bar outward for his last snatch and couldn’t hold it. Johnrey was next and he felt like he was missing out on the fun that Crystal and Andrew had- so he decided to lose the bar back over his head too! Later in the back we made a pact to never do that again. John still had to get a score on the board and he almost lost his second snatch backward, but he took a step back to save it and stood up to control. Bam. Had a good chase on the third, but couldn’t save it. Finally the guys had their clean & jerks left. Like Crystal before them, they’re both really efficient at these. Andrew missed his last jerk by pushing it away, even though the lockout was fast. Johnrey was challenged in the receiving position of the jerks. He missed his last clean as trajectory was off.
All in all, what a great time! CrossFit Loft did a great job with hosting their first weightlifting meet. Some hiccups along the way, but the competition finished in a nice amount of time. We ate at Ma’ono after! Big shout out to Paul S for coming out to watch.
So next time you see them tell them how proud you are!
THIS WEEK: Get ready for another quadruple, the start of a TUESDAY back squat cycle (linear), overhead squat/snatch balance/hang (squat) snatch and technique development, BARBARA, JACK, walking lunges, and the brand new MMMOKAYBRO complex.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)
Post all five scores to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 3/3
HANG SNATCH
75/3 (3). 2:00 rests.
2 HANG CLEAN + 2 JERK
75/2 (3). 2:00 rests.
PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)
We regret to inform you that effective immediately Adrian is no longer a coach of Foundation CrossFit. We appreciate the time we had with him, his passion for Olympic Weightlifting, and his assistance in developing our Foundation Barbell Club. We wish Adrian all the best in his future endeavors.
During this transitional time, our focus remains on you, our athletes, and providing you a great fitness experience.
What changes can you expect?
Other than seeing a different face coaching your mid-day and evening Olympic Weightlifting classes, you will see no immediate changes. We will be adjusting coaching schedules accordingly to provide coverage for all our regularly scheduled classes.
Thank you for registering for the current Olympic Weightlifting and Powerlifting cycles. There are a large number of you ready for big weights – with that said we need to be proficient with space so make sure you and your partners stay focused on your work. If you’re in early, hit your personal accessories and stretches. Get your snatch positional stretches specifically if you’re in Olympic Weightlifting.
establish a heavy CLEAN & JERK for the day within 15 minutes, then
5 rounds:
max kettlebell swings
3 deadlifts, starting with 60/40kg, adding 10kg per round
Post 1.) CJ max, 2.) max kbs, and 3.) heaviest deadlift to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 2/3
hang cleans 75/3 (3)
3 front squat + 2 jerks 75/2 (2)
clean pull 100/3 (3)
good morning 3×8
side bend 3×12/side
dips 3×15
Powerlifting WOD – Week 1/3, Day 2/3
BENCH 20kg/5, 55/5, 65/5, 75/5, 85/5+
good morning 5×12
toes-to-bar 5×15
tricep opener complex 5×5
Kettlebell WOD
A)
10 kb swings
10 monster walks: forward, backward, left, right
10 hip extensions
10 single leg extensions, left
10 single leg extensions, right
5 windmills, left
5 windmills, right
repeat for 4x
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/QZQGE0623.jpg11251500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-08 20:27:562018-05-08 21:44:41More Still Rings
Today is all about rowing (after some still rings work) and making sure that you can move blazingly fast through the appropriate amount of rounds of CINDY (5 pullups, 10 pushups, 15 squats). Resume rowing as soon as possible. Can you recover on the rower? Can you push the pace and complete more than a 5k?
Novice: Every 5 minutes do 1 round of CINDY (5 pullups, 10 pushups, 15 squats) Intermediate: Every 5 minutes do 2 rounds of CINDY Advanced: Every 5 minutes do 3 rounds of CINDY
http://www.foundationcrossfit.com/wp-content/uploads/2017/10/FCFSeptember2017-23.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-07 20:56:502018-05-07 22:04:06Rowing CHELSEA
This week we’ll hit all of the shoulder-to-overhead movements for maxes, a max row w/ CINDY sprinkled in between, a clean & jerk max followed by a kettlebell/deadlift bruiser, a quadruple, TABATA THIS!, a hang squat clean/burpee-over-bar + max snatch workout similar to 18.2, and a chipper!
David wearing a GoRuck ruck backwards during a Pregnant WOD
