There are two great options for your overhead squat grip-width:

  1. Use the same grip you use for the snatch
  2. Use a grip slightly-closer than (1.). Although it requires more mobility, it’s definitely more stable.
  3. (Bonus) Front squat if the overhead position isn’t stable. You’ll still have to keep a vertical torso to be successful for the volume of reps required today.

Elise and Michi

ARTICLES

+ “Own” the Weight: Moving Beyond PR-Dominated Thought – Beyond the Whiteboard

CrossFit WOD for STAR WARS DAY Friday, May the Fourth (Be With You)

NANCY

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Performance: 52/38kg
Fitness: front squats, 35/25kg

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

squat (of choice) max, rack jerk max

Come to the Foundation Barbell Town Hall Meeting this Saturday 5/6 at 10am.

Gymnastics Strength WOD

still rings, hamstring development

Kettlebell WOD

deadlifts

Simple & Sinister

Fixation refers to a loaded position in which an athlete needs to hold an object: this could be a barbell in the snatch (bottom of the overhead squat, standing full-extension), or like today with the kettlebells.

Owen at VERSUS XI

ARTICLES

+ 2018 Foundation Barbell Cycles – Foundation CrossFit
+ Registration for the May 2018 Foundation Barbell Cycle

CrossFit WOD for Wednesday 5/3

In pairs, work up to a heavy deadlift, then

In pairs with each person working with a kettlebell, for time:
200 kettlebell deadlifts / hold in hang
150 kettlebell cleans / hold in rack
100 kettlebell push presses / hold the top

Post time to whiteboard!

HIIT WOD

On a running 30min clock
10 Dbl KB Deadlifts
-Rest 30s-
10 Dbl KB Front Rack Lunge
-Rest 30s-
10 Dbl KB Box Step Ups
-Rest 30s-
10 Dbl KB Front Rack Squats
-Rest 30s-
10 Dbl KB Push Press
-Rest 30s-
10 Dbl KB Bent Row
-Rest 30s-

 

*** UPDATED Sunday 5/6 ***

Let’s look at the remainder of the year and see what barbell programs we have planned. All info and at-a-glance calendars can be found here: 2018 Foundation Barbell Cycle Overview (PDF).

Register for the May 2018 program by May 7th at 11:59pm here.

We’ve restructured the way we will execute the programming, the classes, and the cycles of participation to better align the classes of our business and are happy to share all of that below.

OBJECTIVE

The objective of the upcoming programs is to narrow down the focus for development of Olympic Weightlifting (fast lifts like snatches, clean & jerks, and more) or Powerlifting (slow lifts like squats, presses, deadlifts, and more). We will run three major cycles for the remainder of 2018, consisting of seven smaller mesocycles with specific program goals, to develop those athletes interested in each respective sport. This allows for entry points multiple times throughout the year.

This program will allow you to develop areas of strength and technical ability to enhance your overall fitness goals. Each cycle is self-contained and does not require a progression or continuation from any previous cycle. Additionally, each cycle allows for attendance at 1x/week, 2x/week, or 3x/week levels, depending on your goals. This program also supplements the year-long CrossFit training cycle for all of our athletes.

REGISTRATION

To better serve our member base, all athletes wanting to participate in the Olympic Weightlifting and/or Powerlifting program are required to register via the Google Form. This allows for solid focus and attention on each of our athletes and their movements. Class access in ZenPlanner will be restricted to prevent over-crowding.

Registration closes the evening of the first day of each cycle. See the tables above for focus details and dates. There are no exceptions if registration is not completed on time. A confirmation sheet for registered athletes will live in the gym and updated weekly.

Once registration closes for one cycle, registration for the next cycle will open and be available on the blog.

FREQUENCY

Remember that FCF exists to provide fitness for life. We believe that cross-training with the different classes will lead to better athleticism and performance in your everyday activities. Athletes should cycle in and out often.

IF YOUR GOALS ARE TO:

  • Develop familiarity and technical movement proficiency in the Olympic Lifts as a supplement to CrossFit classes or other fitness avenues, attend OWL/PL classes 1x/week, while maintaining your regular fitness regimen.
  • Improve strength while developing proper form in the Olympic Lifts, attend OWL/PL classes 2x/week, while maintaining your regular fitness regimen.
  • Improve strength and fine-tune technique, or you are preparing for a competition, attend OWL/PL classes 3x/week and supplement with CrossFit/Fitness classes.

Note that there are weeks when the programs do not run: there will be no Olympic Weightlifting classes scheduled in these “Buffer Weeks,” where the intent is to back off of intensity and loading. Read more about the importance of breaks here: (1), (2), (3)

Take this time to recover and/or take CrossFit, HIIT, Kettlebell, Gymnastics, Endurance, go outside and hike, ride a bike, etc. to maintain and test your general fitness (if not doing so already). This can also be a great time to fix lingering issues with bodywork, chiropractic, or physical therapy. Your body needs time to recover and reset every so often.

COMPETITIONS

Competition shows you who you really are, what you’re truly capable of, and can be the spark needed to push yourself to higher levels. Foundation Barbell coaches may be available to you for local weightlifting meets to help guide you through the experience. Get a leg up and read this. Programming is set so that athletes can peak for local weightlifting competitions.

We will be running Super Totals in the gym. These days at Foundation CrossFit would be longer than normal, but allows athletes to test out a 1RM snatch, clean & jerk, back squat, bench press or strict press, and deadlift. Athletes may test all, individual lifts, or a combination of certain lifts. Dates for the Super Totals are:

Saturday, June 23rd
Sunday, August 19th
Saturday, September 22nd
Sunday, November 18th
Saturday, December 22nd

Discussion on future meets and game planning should happen in person with your coaches. A Competition Calendar is posted at the East end of the gym. It contains events for Weightlifting and Powerlifting, CrossFit (individual and team), and Endurance.

PROGRAM EXPECTATIONS

  • Prior to joining the program you should have 1-rep maxes (1RM) for your lifts: back squat, bench press, press, deadlift, snatch, clean, jerk, clean & jerk. If you do not, look at the calendar in the PDF for we will find Super Totals.
  • Athletes can attend smaller 3-4-week program (mesocycle) or stay for entirety of the 8-12-week program (macrocycles). Athletes supplementing ick and choose: come in for a single mesocycles or stay for full macrocycles.
  • The program will remain class-based, and our facility does not offer any “Open Gym”. That said, we understand that a single class format will not satisfy every individual goal. Talk to us if you need other options.
  • Only athletes of our USAW-recognized club FOUNDATION BARBELL will have access to our competition equipment such as bumpers and barbells. Join or check your status here.
  • If you qualify for a National-level competition, or reach a full Level 3 with this sheet, you can receive a specialized training program.
  • The work programmed in each class can and should be completed within the hour so we can make room for our other classes. Main lifts need to completed on time within the class. Accessories and mobility can completed outside of class time given that equipment/space is available and athletes aren’t being disruptive. All Foundation CrossFit coaches allow or deny what goes on.

MACRO VIEW

Does the overall program lead to something? Knowing that National competition is based on yearly-cycles we need to plan as such. The programming we provide isn’t just random- if you follow through honestly and consistently you’ll find yourself at higher-level results. For the rest of 2018 we have three large cycles to prepare for the American Open Finals.

MESO VIEW

What are our goals each month? What are our goals each week? We will still have a very approachable cross-training schedule that will allow people to get their specified barbell training in:

+ 3x/week will do all three workouts as written (Day 1, Day 2, then Day 3)
+ 2x/week will do Day 1 (snatch-focused) then Day 2 (clean and/or jerk-focused), both finishing with accessories
+ 1x/week will do Day 3 which consists of both lifts and accessories

Program PDFs and printouts of the program will be available to anyone who asks.

MICRO VIEW

Think of this as the day-to-day training. If you are in the gym earlier than class start time get onto your individual accessories: if you know you have specific issues do the specific exercises and stretches needed to prep those areas prior to the class. The class will begin with the coach running a quick pow wow to discuss the agenda for the day and any announcements, discuss the lifts/loading/reps/rests, tips & tricks, and accessories for the day, run a quick general then specific warmup, then allow athletes to pair up and begin their lifts. Finish out with prescribed accessories and recovery methods.

2018 Foundation Barbell Cycle Overview (PDF download)

 

Mrs. OKAY BRO at the last In-House Foundation Barbell Weightlifting Meet

Sign up for the next Olympic Weightlifting or Powerlifting program here!

ARTICLES

+ Older, Fitter: Lowering Stress and Managing the Stuff Within Your Control – Beyond the Whiteboard

CrossFit WOD for Wednesday 5/2

“OKAYBRO”

Perform 10 rounds of the following complex for max load:
– power clean
– jerk dip squat
– jerk
– back squat
– BtN jerk

Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

hang clean triples, deadlift max

Kettlebell WOD

odd object Turkish Get Ups, then

Simple & Sinister, then

1000m row before max unbroken kettlebell swings