FCF at the 2013 Tough Mudder

CrossFit WOD for Friday 2/21/2020

DB “HAMMER”
5 rounds for time:
5 dumbbell power cleans
5 dumbbell squats
5 dumbbell jerks
20 pull-ups (Performance does 10 L-pullups)

Rest 1:30 between rounds. Rx = 2×50/35/20lbs dumbbells.

Share total time to whiteboard. Post-workout is 2:00+ bar in trap/side then 2:00+ chair stretch/side.

READ: 10 Best Exercises For Your First Spartan Race – Spartan Race OCR
WATCH: “Sprints” are 5k runs, “Supers” are 10k runs


3 replies
  1. Miles Smith
    Miles Smith says:

    Thanks for posting that Spartan info, Andrew! For those of you interested, we’re putting a team together here at FCF for the morning slot. It’s currently $140 until it caps at 30 more people, then it goes up to $160. You can sign up at the following link–make sure to join existing team “Foundation CrossFit”!

    https://www.spartan.com/en/race/detail/5583/overview

    When I did it last September, I wasn’t so great at the marathon part. I did, however, excel at the obstacles, and I glided past those who ran past me on the course. I owe it to the coaches at FCF for helping me get the strength and agility needed for those obstacles!

    Thursday, February 20
    7.5 hours sleep

    9 AM – green power protein smoothie, ham n jam bagel
    2 minute plank
    12 PM – carrots, peas, hummus, nut bar, ImmunityAID
    3 PM – QFC deli chicken, taters, kale salad
    CrossFit
    6 PM – protein shake
    7 PM – finished QFC deli meal, energy bar
    11 PM – protein bar, amino acid supplement

    100 oz water

  2. Andrew S
    Andrew S says:

    Workout – Protein shake
    Breakfast – Egg white omelette, toast, fig bar
    Lunch – chicken donburi, mushrooms
    Dinner – succotash
    Night – casein, cashews

  3. Sarah H
    Sarah H says:

    Friday 2/21
    More detailed journal on MyFitnessPal. @sarahbr11
    (6am CrossFit)
    7am: oat protein shake
    1pm: hummus and (literally an entire package of) rice crackers. Mindlessly snacking in front of the TV on my half day off = bad. Next time, at least portion it out.
    8:30pm: bedtime. No dinner.

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