For the full at-home guided session please sign up for the Workout Prep videos on ZenPlanner!
SESSION for Monday 5/18/2020
Death by Devil’s Press, medium-loading
immediately into
Death by Thruster, medium-loading
Share weight used and further completed minutes to comments.
NOTES:
Warm up is a plethora of bumper plate core exercises and the post-workout after the second serving is 30 supine Scorpions with 3-second pause at end range.
The “Death By” format is using a clock and doing one rep through minute one, two reps through minute two, three reps by minute three, and so on and so forth until you cannot complete the required amount of reps before the beginning of the next minute.
2nd Serving- Need More Work? (Strength-Bias)
3 x 8-12reps Glute Bridge DB Press (light)
rest 30s between arms, 30s between sets
+
3 x 8-12reps Single arm Z-Press (light)
rest 30s between arms, 30s between sets
+
3 x 60s Banded Plank (thin)
rest 30s between sets
Join us at 10am for Mots of Muscle leading a HIIT class on Instagram!
SESSION for Saturday 5/16/2020
WARMUP
15:00 of easy-medium intensity
400m run or running movement patterns*
10 squats- vary style every round
10 situps- vary style every round
10 good mornings- vary style every round
Stretch what’s tight then treat yourself to something quiet and relaxing: epson salt bath, meditation, ice cream, laying out in the sun. Unplug and enjoy some time away from tech.
On this weekend’s cooking class (1pm Sunday on Instagram Live) you can catch Coach Dave making
Homemade Pasta, Spring Vegetables, Beurre Blanc
First we’ll demonstrate proper pasta dough making, rolling and cooking. Then depending on what veggies are available, show prep and cookery of them. Then we’ll make the sauce and put it all together for a nice meal!
Pasta Ingredients
2.25 cups all-purpose flour
6 egg yolks
1tsp olive oil
water
Spring Veggies (example: asparagus, nettles, fiddleheads, radishes, lettuces, & greens, oyster mushroom, fava beans and heirloom tomatoes)
Beurre Blanc sauce Ingredients
1/4 cup white wine (dry)
1/4 cup white wine vinegar
shallot
1/3 cup heavy cream
salt & pepper
butter
SESSION for Friday 5/15/2020
Today will be the last day we post our full lessons. Please RSVP for the Workout Prep videos on ZenPlanner.
WARMUP
a. Joint Prep
b. ’27 Squats’ Routine
WORKOUT
3 x 8-12 (per arm)
1/2 Kneeling 1 arm Db Press (light)
rest 30s/rest 1min between sets
+
3 x 8-12 (per arm)
Single arm Db Overhead Squats (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 (per arm)
Single arm alternating Db Snatch (heavy)
rest 1min between sets
+
EMOM x 12
a) 50 Bicycle Kicks
b) 50 Mountain Climbers
c) 50 Russian Twists (total)
d) 50 Shoulder Taps
NO EQUIPMENT? NO PROBLEM! Load up a backpack, starting light and gradually making it heavier.
a. Joint Prep – Particular attention to hinge and hip movements
b. McGill’s Big Three
c. 3 rounds, ramping up speed each round of
5 Air Squats
5 Push Ups
5 Sit Ups
5 Dive Bomber Push Ups
5 Hip Thrusts
WORKOUT
3 rounds for max effort:
10 tuck jumps
5 mannmakers (heavy)
2:00 rest
3 rounds for max effort:
10 Burpees
5 mannmakers (heavy)
2:00 rest
3 rounds for max effort:
5 Devils Press (heavy)
5 mannmakers (heavy)
2:00 rest
COOL DOWN
5 min Straddle, focus on breathing, inhale through nose, exhale out mouth.
NO EQUIPMENT? NO PROBLEM! Load up a backpack for lifting.
2nd Serving- Need More Work? (Endurance-Bias)
800m run at moderate pace, 1:00 rest
400m run at moderate pace, 1:00 rest
600m run at moderate pace, 1:00 rest
2:00 rest
2 rounds of a 400m run at moderate pace, :40 rest
2 rounds of a 200m run at moderate pace, :40 rest
2 rounds of a 300m run at moderate pace, :40 rest
2:00 rest
4 rounds of a 200m run at moderate pace, :20 rest
4 rounds of a 100m run at moderate pace, :20 rest
4 rounds of a 150m run at moderate pace, :20 rest
Total = 5400m run. Can do a rowing version at 1.25x distance. 2x that distance on a bike. Or in a pool.
– accumulate 60 pike pushups (start and EMOM 3-5 shooter pushups)
– then accumulate 60 1-arm z-press @ 31X1 (start and EMOM 20 flutter kicks)
– then accumulate 60 v-ups (start and EMOM 20 plank run steps)
Each movement needs to be done to the highest quality possible. The EMOMs add to raise heart rates, practice stabilization under duress, and give athletes a short break between sets. Shoot for about 10-15 reps each set to break down the 60s. Scale target numbers as needed.
NO EQUPMENT? NO PROBLEM! Use a backpack filled up with stuff.
COOL DOWN
2:00 Hip Bridge, focusing on glute activation and hips stretching
3:00 Pike Stretch, focusing on hip activation and posterior chain stretching
2nd Serving- Need More Work? (Strength-Bias)
150 perfect pushups. Absolutely no bending or breaking. Control down and come back to full elbow lockout.
120 face pulls with a light band
90 band bicep curls
60 band high pull
30 band bicep curls (more tension this time)
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps of handstand pushups, or your best progression
every 4:00 for 3 rounds
40 weighted alternating step-ups
40 lunges*
*1st set are forward lunges, 2nd set are reverse lunges, 3rd set are curtsy lunges
Rest remainder of time and immediately go into
every 3:00 for 4 rounds
40 double unders
40 crunches
*1st set are weight-on-chest crunches, 2nd set is weight-over-chest crunches, 3rd set is weighted-over-chest + dolphin kicks, 4th set is weighted situp
COOL DOWN
2:00 Couch Stretch per leg TWICE
2nd Serving- Need More Work? (Strength-Bias)
60 Bent Rows (light)
50 Curls
40 Sitting Z-Press
30 Sitting Triceps Extension
20 Laying Lat Raises
Rest 1:00 then repeat for another round.
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 of your best handstand pushups or progressions
We hope you’ve been enjoying the additional class options we’ve thrown into our schedule, including Yoga, HIIT, and Shadowboxing. We will continue to add more options as we develop them.
Here are some TIDBITS FOR THIS WEEK:
Special workouts with Andrew at 8am Monday, 8am Wednesday, and 4:30pm Friday.
Wednesdays at 6:30pm On Zoom: A mid-week STRETCH class to get over the hump. It’s also Wine Down Wednesday (;
On Thursdays at 6:30pm, join “Shoot the Sh!t” with Andrew on IG and FB live as he answers your questions from the week and dotes on other hot topics.
And of course, don’t forget about Champagne Friday Social Hour, HIIT on Saturday, Yoga and Cooking on Sunday!
NEW FEATURE: Workout Prep Videos
You’ve told us that your schedule can make it tough to jump into one of our coached classes on Zoom. To address this feedback, we’re adding another element to our virtual coaching program: Workout Prep Videos.
Workout Prep Videos will guide you through the day’s warmup, skills, and stimulus for the workout, and at the end of the video you’ll be ready to start your own clock for your WOD. We’ve already been testing this out (if you’ve been paying attention to the blog) this past week.
HOW IT WORKS:
RSVP for our Workout Prep Video on Zenplanner, and at 6:30pm every evening, we will release our Workout Prep Video for that day’s workout. Watch the video whenever you’d like – even the next day – and don’t forget to share your results to the blog!
We believe this additional feature will capture those who are not available to join our coached classes on Zoom, and fulfills our promise to provide you an engaging fitness experience for your paid membership.
Earlier this week, we sent our a survey to get a pulse on our members. If you haven’t submitted your feedback, we’d love to hear how we’re doing!
RPM JUMP ROPES IN STOCK!
We’ve replenished our stock of RPM Jump Ropes, so if you’re looking for a new rope for your outdoor workouts, come get one custom-sized for you personally. We have both the Session and the Scout ropes available for purchase!
Equipment Rental Program Update
Based on your feedback, we’re simplifying our Equipment Rental Program for our members with a few updates:
From List A, you may select either kettlebells or dumbbells of any weight, or a rower/bike.
We’ve consolidated all other equipment into List B, where you can select up to 2 items.
Rental durations have been doubled from our original timeframes.
When you’re ready to come in for equipment, please RSVP on ZenPlanner, and fill out our Equipment Rental Form to let us know what you’d like.
Additional packages may be rented for $10/week.
Our FCF team works very hard to to offer our very best coaching experience that is both engaging and effective. With each feature we offer as part of our Novel Response to the Novel Coronavirus, we strive to make your continued membership worthwhile.
We thank you for your support!
As always, if you have any questions or feedback, please email us!
SESSION for Monday 5/11/2020
WARM UP
a. Joint prep for about 10:00 (or about 2:00 per) with particular attention to wrists, shoulder and hips
NO EQUIPMENT? NO PROBLEM! Load a backpack up to the appropriate stimulus today and make sure your straps are tidy so you don’t get whipped in the face.
A1 – Bicep curls, under-hand grip: 4×12
A2 – Ez bar curls (over hand) grip: 4×12
A3 – The most difficult dips you can manage: 4×12
B1 – Incline bicep curls: 4×12
B2 – Skull crushers: 4×12
C1- Close-grip bench press: 3×12
C2- Standing dumbbell hammer curls: 3×12
D1- Band curls: 3 drop sets of 4 (start with heavy tension and lighten up each round)
D2- Band overhead tricep extensions 3 drop sets of 4 (start with heavy tension and lighted up each round)
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-05-09 18:44:032020-05-10 00:14:56CALL YOUR MOM
