10:00 handstand
AMRAP in 20:00
5 (strict) handstand pushup
10 (strict) pullups
20 dumbbell step-ups, 50/35/20lbs to 24/20″
Post score to whiteboard.
READ: Chemists Discover How Blue Light Speeds Blindness – Phys.org
WATCH: Ab-Mat Situps – Foundation CrossFit YouTube
This weekend is the 2019 CrossFit Cascade Classic at Magnusson Park in Seattle. Foundation CrossFit have one team (Maia, Zheng, Bobby, and Devin) and two masters (Dave and Robyn) competing!
Like most local events it only runs as well if volunteers are available. Rather than just feeding you some good eats from NW Fit Meals (who also deliver their services to the gym), you’ll receive some swag, and if we can get FCF athletes to hit a certain threshold we can earn some new equipment for the gym.
Two shifts are available on the two days of competition: Shift 1 is 7am to 1pm, Shift 2 is 12:30pm to 6:30pm. We don’t anticipate an actual full shift, but having people on site just in case is preferable. You’ll have time to watch the competition, peruse the vendors, and more!
All FCF volunteers will be entered to win one of multiple prize packages including a RPM Scout Rope, wrist wraps, knee sleeves, Average Broz White Magic tape, and more!
Help us out, support your fellow swole mates, and the gym!
bench press: bar/10, 50/5, 70/3, 80/3, 90/3+
5 rounds, each for time:
500m row
24 toes-to-bar
12 db hang clean & jerk, 50/35lbs
Rest exactly 2:00 between rounds. Post total time to completion to whiteboard.
READ: Human Power Output and CrossFit MetCon Workouts – CrossFit.com
WATCH: Feeding the Frasers: With Sammy Moniz and Mat Fraser – Working Against Gravity
back squat: bar/10, 50/5, 70/3, 80/3, 90/3+
25-20-15-10-5 reps for time:
target burpees, 6″
kettlebell swings, 24/16kg
Post time to whiteboard!
READ: 6 Kipping Pullup Myths You Should Stop Listening to Starting Today – King of Burpees
WATCH: Chest-to-Bar Back Swings and Grip Cues – Training FTW
With the 2020 CrossFit Games Open right around the corner we thought it be great to integrate some structured strength work in the classes. We’ll go with back squats, strict presses, deadlifts, and bench presses using the 5/3/1 Method. We’ll cycle through all four lifts every week and the order won’t change, but the days will.
(Also don’t get too comfortable with these Weekly posts again because it’s not going to the regular thing.)
CrossFit WOD for Monday 9/9
back squat 50/5, 65/5, 75/5, 85/5+ (Last set at 85% is for 5 or more reps.)
3 rounds for time:
30 burpee box jump, 24/20″
30 dumbbell step up, 50/35lbs to 24/20″
Post time to whiteboard!
CrossFit WOD for Tuesday 9/10
AMRAP in 13:00
45 double unders
35 wall ball, 20/14lbs
25 toes-to-bar
15 burpee muscle-ups
Then find a 1RM snatch in 7:00
Score = total reps x kilograms snatched. Post score to whiteboard!
CrossFit WOD for Wednesday 9/11
press 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)
5 rounds for time:
35 double unders
200m run
Post time to whiteboard.
CrossFit WOD for Thursday 9/12
deadlift 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)
for time:
30 step-ups, 32/24kg to 24/20″
400m medicine ball run, 14/8lbs
50 box jump overs, 24/20″
60 kettlebell sumo deadlift high pull, 32/24kg
70 wall ball push press, 14/8lbs to 10/9′
800m medicine ball run, 14/8lbs
Post time to whiteboard.
CrossFit WOD for Friday 9/13
On a 12:00 clock
“FRAN”
21-15-9 rounds for time:
thruster, 43/29kg
pullups
in the remaining time find a 1RM clean & jerk
Post time and weight to whiteboard!
CrossFit WOD for Saturday 9/14
As a two-person team
42-30-18 reps for time:
cluster, 52/43kg
synchronized double-pushup burpee
CrossFit WOD for Sunday 9/15
4 rounds for time:
400m run
30/25 calorie row
20 burpees over the rower
READ: The Girls.” Where Are They Now? – Morning Chalk Up
WATCH: A Band-Assisted Kipping Muscle-Up Progression – The Foundation CrossFit YouTube channel
for time:
30 hang power cleans, 70/48kg
50 wall ball, 20/14lbs
800m run
50 wall ball, 20/14lbs
30 hang power cleans, 70/48kg
Post time to whiteboard!
UPCOMING EVENTS:
+ CPR/AED Training at FCF 9/28
+ Wednesday Run Club Ends in September. Should we bring back Kettlebell class, Gymnastics class, or both?
READ: 7 Undeniable Benefits of the Overhead Press – BarBend
WATCH: Tricep “Smash”/Self-Myofascial Release – FCF YouTube
5 supersets of
5+ bench press
10 bent over rows
then
15-12-9 reps for time:
handstand pushups
pushups
ring dips
Post time to whiteboard!
READ: Teenage Boy Goes Blind After Existing on Pringles and French Fries – CNN
WATCH: Bench Press Secrets with Mark Bell – Super Training Gym
+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.
Post time to whiteboard!
READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep
This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.
3 rounds for max total reps:
1:00 burpees
1:00 wall ball, 20/14lbs to 10/9′
1:00 deadlifts, 52/38kg
1:00 med ball sit-ups, 20/14lbs
1:00 hang power cleans, 52/38kg
1:00 rest
Post score (total reps) to whiteboard!
READ: Introducing the Drop-In Doc, A Full-Service Medical Clinic Located Inside an Affiliate – Morning Chalk Up
WATCH: A Day of Eating with 2x CrossFit Games Champion Annie Thorisdottir – Renaissance Periodization
