When December rolls around we’ll see the return of FCF Bingo!

PROGRAMMING

Cyber Monday 11/26

WODAPALOOZA Online Qualifier 18.4
AMRAP in 16 minutes:
2-4-6-8-10-12-14-etc
devil press
alternating dumbbell step-up

Rx = 2×50/35lbs, 24/20″
Scaled = 1×30/20lbs, 20/12″

Post score to whiteboard.

Taco Tuesday 11/27

starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.

Post heaviest load for each lift to the whiteboard.

Working Womxn’s Wednesday 11/28

Rx

3 rounds for time:
75 air squats
25 pullups
15 handstand pushups

Scaled

3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups

Performance

3 rounds for time:
50 pistols, alternating
25 chest-to-bar pullups
15 strict handstand pushups

Post time to whiteboard.

Thursday 11/29

10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb

Post times to whiteboard.

Benchmark Friday 11/30

The GHOST

6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest

Try for as many reps as possible of EACH exercise, not just total score.

Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.

Team Saturday 12/1

in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs

Post teams and times to whiteboard.

 Sunday 12/2

back squat 7×4
push press 6×4
power clean 5×4

Post attendance to whiteboard.

ARTICLES

+ Sorry, Hipsters. CBD Will Not Solve All Your Problems – Mother Jones
+ Breathing Through the Nose May Offer Unique Brain Benefits – NY Times
+ One Mother’s Journey: From Olympic Trials to CrossFit Games – Morning Chalk Up

It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too.

Foundations Graduates: November 2018 Edition!

PROGRAMMING

Monday 11/19

CGO 16.3

AMRAP in 7:00
10 power snatches, 35/25kg
3 bar muscle-ups (scaled does 5 c2b pullups)

then

12×2 back squats

Post score to whiteboard.

Tuesday 11/20

establish a heavy jerk double in 20 minutes, then

50-40-30-20-10 reps for time:
calorie row
pushups

Performance does these tasks in reverse order, and pushups will be hand-release.

Post time to whiteboard.

Wednesday 11/21

MARCO
3 rounds for time:
21 pullups
15 hspu
9 thrusters, 61/43kg

Thursday 11/22* (9am, 10am, 11am CrossFit classes only)

in cumulative song format, for time:
100m med ball carry, 20/14lbs
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

This means that Round 1 = 100m mbc, Round 2 = 2 muscle-ups then 100m mbc, Round 3 = 3 t2b + 2mu + 100m mbc, Round 4 = 4 kbwbs + 3 t2b + 2mu + 100m mbc, etc…

Post time to whiteboard!

Friday 11/23* (9am, 10am, 11am CrossFit classes only)

9am: MORRISON
50-40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
box jumps, 24/20″
perfectly vertical kbs, 24/16kg

10am: DONNY
21-15-9-9-15-21 reps for time:
deadlift, 102/70kg
burpees

11am: 343
for time:
100 deadlifts, 61/43kg
100 power cleans, 43/29kg
100 ground-to-overhead, 30/20kg
43 burpees

Saturday 11/24* (9am, 10am, 11am CrossFit classes only)

JENKINS

partner AMRAP in 40 minutes:
50 burpees
400m run
50 kettlebell swings, 24/16kg
400m run
50 pullups
400m run
50 pushups
400m run

Split work however you see fit. Run together. Post teams and times to whiteboard.

Sunday 11/25* (9am, 10am, 11am CrossFit classes only; 11am CompEx starts with CrossFit class and then gets an extra hour with Coach Dave!)

AMRAP in 40 minutes:
400m run
60 double unders
400m run
500m row

Post score to whiteboard!

BARBELL

Foundation Barbell is done for the year. We’ll see you in January!

SAVE THE DATE!

Saturday, February 2nd, 2019 will be our annual FCF Post-Holidays Party again at the Echo Room. Click here for the facebook event and updates!

ARTICLES

+ The Best Creamy Garlic Slow Cooker Mashed Potatoes – Ambitious Kitchen
+ Paleo Thanksgiving Recipes – Nom Nom Paleo
+ I Found the Best Burger Place in America. And Then I Killed It – Thrillist
Nanooks’ Jandric Brothers Credit Success to CrossFit Gym – USCHO
+ Creativity and the Dangerous Norm of the 100-Hour Workweek – Observer

Hope everyone had a great weekend- the weather was nice and mild during the days! Evenings are a different beast though.

PROGRAMMING

Monday 11/12 – Veteran’s Day (normal class schedule)

“DORK”

6 rounds for time:
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

This is a HERO workout for a Boston Firefighter and CrossFit coach who gave his life in the line of duty. Cap is 25:00. Post time to whiteboard.

Tuesday 11/13

AMRAP in 9:00:
9 toes-to-bar
9 handstand pushups

then

E2MOM for 20:00
clean + front squat + 2 jerks

Post AMRAP score and complex load to whiteboard.

Wednesday 11/14

Complete two rounds for max total reps

:30 on, :30 off of
kettlebell jerk, 24/16kg (L)
chest-to-bar pullups
kettlebell jerk, 24/16kg (R)
pullups
kettlebell sumo deadlift high pull, 24/16kg
box jump overs, 24/20″
kettlebell sumo deadlift high pull, 24/16kg
step-ups, 24/20″

Post total reps to whiteboard.

Thursday 11/15

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

then “KAREN”

150 wall ball shots (20/14lbs to 10/9′) for time

On a running clock “ANNIE” will go from 0:00 to 9:00. There will be a controlled rest of 2:00, then when the clock reads 11:00 begin “KAREN”. You may work until 21:00. Post times to whiteboard.

Friday 11/16

“BERT”

for time:
50 burpees
400m run
100 pushups
400m run
150 walking lunges
400m run
200 squats
400m run
150 walking lunges
400m run
100 pushups
400m run
50 burpees

Cardio and muscular stamina. Scale the exercises numbers down if you need to, but the goal is to run all of the 400s! Cap is 45:00.

Saturday 11/17

KINDA LIKE A TAILPIPE

6 rounds total, YGIG, for time:
500m row

Partner holds a pair of 24/16kg in a standing rack position while other partner rows. Post pairs and times to whiteboard!

Sunday 11/18

bench press 10 sets of 3, ascending in weight, then

AMRAP in 9:00
20 dumbbell push press, 2×50/35lbs
200m run

FOUNDATION BARBELL

+ Powerlifting, Week 4 PDF

+ Olympic Weightlifting, Week 4 PDF

ARTICLES

+ The WAG 2018 Holiday Nutrition and Habit Guide – Working Against Gravity
+ Alpha Winter Classic Weightlifting Meet – Alpha Barbell
+ NYC Rodents Are Getting Diabetes From Fast Food, Study Suggests – Patch.com
+ Hafthor Bjornsson Is Competing in Powerlifting, What Will He Total? – BarBend

Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend!

PROGRAMMING

Monday 11/5

establish a weighted pullup 1RM

– then –

21-15-9 reps for time:
thruster, 43/29kg
bar-facing burpees

Tuesday 11/6

2 rounds for time:
1500m row
30 wall ball, 20/14# to 10/9′
20 ring dips

This workout is about improving your dips. Modify to 1200m run, 1500m ski, or 2mi air bike if you please.

Wednesday 11/7

establish a deadlift 1RM

– then –

1-to-12 for time
medicine ball clean
slam ball

Thursday 11/8

50-40-30-20-10 reps for time:
double unders
kettlebell swings, 24/16kg
kettlebell rack lunges

Skills and stabilization! The weight on the front rack should be light enough to move but enough to fire off stabilizer muscles so you don’t fall over.

Friday 11/9

“HOTSHOTS 19”

6 rounds for time:
30 air squats
19 power cleans, 61/43kg
7 strict pullups
400m run

Compare times here. Read more here.

Saturday 11/10

in teams of two for time:
400m run with 1 teammate carrying object, then

1 working/1 holding object overhead
200 ring row
200 jumping jacks
200 mountain climber
200 box step-ups, 24/20″

then 400m run with 1 teammate carrying object

Sunday 11/11

Foundation Barbell Programming: It’s the last cycle of the year!

Olympic Weightlifting Week 3
Powerlifting Week 3

ARTICLES

+ Arthritis: You’ve Got to Keep Moving – CrossFit Journal
+ A Four-Year Analysis of Incidence of Injuries Among CrossFit-Trained Participants –  Sage Journals
+ A Staggering Number of Troops Are Fat and Tired, Report Says – Military Times