Did you know that Guinness World Records will be at the event to determine if this will be the largest weightlifting meet ever. With five platforms working around the clock over 4 days (it’s usually 3 platforms over 3 days) and over 1600 athletes this one’s going to be a doozy.
http://www.foundationcrossfit.com/wp-content/uploads/2018/09/AB-GainsForGoods2017.jpg11641164Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-09-12 11:40:072018-09-13 14:58:52Andrew at The AO3
Lots of fun ahead of you this week! The weather is turning so make sure you’re prepared with the appropriate clothes and footwear when coming in this week.
I like it! Many more opportunities for athletes throughout the year- more events for us common folk to watch!
Part 4 (the finale) of the Brent Fikowski docuseries ALL IN:
RECOMMENDATIONS
Don’t have too much this week: someone asked me about weightlifting belts- you don’t need them at all. That said, if it’s been over a year and you’ve struggled to stay tight under lifts even after mastering the Valsalva Maneuver then maybe you could use some help. This one is very similar to the only brand and style of belts I’ll ever recommend for a CrossFitter: 2Pood Straight Belts!
Stop buying Harbinger!
With the change in weather (and the heat dissapearing) you won’t be able to dry out as quickly as you’d like, maybe leading to your gear having some gnarly odors. Adjust that real quick with some bamboo charcoal odor removing packets. I use these in my closet and gym bag and in my daughter’s diaper pail.
http://www.foundationcrossfit.com/wp-content/uploads/2018/03/CGO-18point3-12.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-09-09 16:41:262018-09-09 22:16:04Week of September 10 through 16
This might be the better option for a mobility tool. The once-popular Black and Deckers aren’t as available anymore!
Although the weather isn’t as hot as it was, the wear and tear on your body (especially if you do more than one FCF class a day!) means you need to stave off the body breaking down your own muscle tissue between workouts. BCAA supplements may be beneficial to holding you over until you can get a nutritious meal in.
For those that follow me on social see that I record a lot of my workout sessions. I do this because I get to immediately see what I did right and wrong, make adjustments, and use instagram as a workout journal. Using a bunch of tips a tricks I can usually get some fun shots (and I definitely have my go-to-angles), but tripods always make it easier. I had one of these pocket tripods last year and used it often unless I misplaced it- but I just found it again so I’ve been pulling it out on the daily. Do yourself a favor and get some of your hard work out there! Don’t forget to hashtag #HYFRsquad (the general FCF hashtag) and #FoundationBarbell when appropriate!
Join us (and thousands of CrossFit affiliates around the world) on Saturday during the 9am, 10am, and 11am classes for SAVED BY THE BARBELL
Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.
Each year, rates of chronic diseases like type-2 diabetes, obesity, and liver disease – conditions once associated with the sick and elderly – rise among children, from toddlers to teenagers.
And yet each year, more schools reduce their physical education programs. Recess is becoming a thing of the past. Cafeteria food, deeply flawed nutrition education, and sugar-stocked vending machines only contribute to the problem. And schools where children grow up in poverty, food deserts, and disadvantaged communities pose even greater challenges to kids’ health.
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the Magical Baby Jedi loading her bar for deadlifts
Remember that each workout has a specific intention for stimulus- it’s not always JUST for speed/time or load/weight/max.
So what if you can’t do the workout “as Rx”? CrossFit is INFINITELY SCALABLE and can be adjusted for each individual and their skill level.
Being mindful of how your workout fits into the grand scheme of your fitness is just as important. You could crush it today- but will that soreness take your out for the rest of the week? What happens if you go too hard or assume you can do a movement when it’s not safe and then sustain an injury? What’s the bigger picture?
Everyday your coaches will discuss what the intended stimulus is for each workout. Pay attention and bring your best to do it right.
Steven was nice enough to get the ball rolling and create the team- now we just need more team members! We’re signed up for Saturday FULL LENGTH event- what I essentially call “20 rounds of a 800m run + an obstacle”. It’s a fun team event where you really want to be with a team for the entirety of the time you’re there. REGISTER HERE!
Enjoy!It’s volume week so we’re taking some of the new skills we introduced (or reintroduced) last week and we’re going to hammer that technique in through some heavier volume and time under tension.
There are a number of new workout schemes coming so be mindful of how you execute your strategies to make sure you can last through the workout as intended.
FOUNDATION BARBELL – Cycle #2, Block 3
We’re at the beginning of a new four-week block for the barbell programs! We saw so many personal records smashed from the last block in both Olympic Weightlifting and Powerlifting cycles from those who were consistent and full of effort. Will you be that lifter?
In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.
In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.
In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.
1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3
Russ and Jon hitting some squats at their 8am class
Air squats, while not so difficult to the seasoned-CrossFitter, are a required skill to live life physically independent. While not as much of a challenge in low-rep situations, adding speed and volume can still illicit some stamina work to improve top-end leg strength.
ANNOUNCEMENTS
FOUNDATION BARBELL CLUB UPDATE:
Beginning next Monday 8/27 we will be changing our strength class options: we’ll offer both Powerlifting and Olympic Weightlifting in our ‘Barbell’ classes on Mondays, Wednesdays, and Fridays at 6am, 11am, 5:30pm, and 6:30pm.
Attendance and participation in these classes no longer require registration (although the program is developed on the feedback of those who do fill out registration), and can be attended by any athlete cleared for our CrossFit classes.
Athletes can attend either program once, twice, or three times a week if they’d like. Talk to a coach to develop a weekly plan and see if these classes are right for you!
http://www.foundationcrossfit.com/wp-content/uploads/2017/10/FCFSeptember2017-16.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-08-22 20:21:422018-08-23 14:39:06Maximum Load vs Maximum Reps
ROW twenty :20 all-out bursts with :40 of light rowing in between.
Performance athletes: you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.
