Saturday whenever you’re ready: Manny’s SHADOWBOXING class – watch for the link here at 10am!
Sunday at 10am on Zoom is YOGA with Ivan
Sunday at 1pm on IG Live is COOKING with Dave
SESSION for Friday 5/8/2020
WARMUP
a. 5:00 variety of squats (27 Squats, GB Squats, etc)
b. banded pull aparts
– 5 palms downs (overhand grip)
– 5 palms in (hammer grip)
– 5 palms up (underhand grip)
REPEAT diagonal x 2
c.
6 min AMRAP
12 Jumping Squats
12 Jumping Lunges
12 Rocking Hollows
12 Rolling Arches
WORKOUT
3 x 8-12 (3 sets of 8-12 reps per arm)
1/2 Kneeling 1 arm Db Press (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 (3 sets of 8-12 reps per arm)
Single arm Db Overhead Squats (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 3 sets of 8-12 reps per arm)
Single arm Db Snatch (medium)
1min between sets
+
For Reps
E3MOM x 2
20 High Knees (total)
20 Butt Kickers (total)
20 Cossack Squats (total) w/weight (light)
– then – (after this EMOM rest remainder of time and go on to next EMOM)
E3MOM x 2
20 KB Goblet Squats (medium)
20 KB Good mornings (medium)
20 KB Weighted Crunch (medium)
NO EQUIPMENT: Load up a backpack!
COOL DOWN
Upper body stretching, child’s pose, twists, up/down dog
This coming Saturday we have a special SHADOW BOXING class for the FCF community, lead by one of our own, Manny!
Emmanuel (Manny) Papoutsakis started training in Krav Maga over 10 years ago and is Level 3 Silver certified through Krav Maga Alliance. He has many years of experience as an instructor teaching both classes and seminars at other locations before he moved to Seattle. He reached out to us with the following:
“I wanted to give back to Foundation CrossFit and share with the community a workout that has helped me get through this quarantine. I’ll teach you some of the basic components of self-defense, such as fighting stance, movement, and punching combinations. We will put those techniques together into a fun workout that includes shadow boxing and various bodyweight movements!”
Krav Maga is the official self defense and fighting system of the Israeli Defense Force and is used by law enforcement agencies around the world. This is a self defense for the modern world, training you to deal with real life situations using techniques that can be learned and quickly mastered by anyone, regardless of age, size or previous training.
then accumulate 50 (25/side) 1-arm z-press @ 31X1 tempo
*Start and EMOM – 20 flutter kicks
then accumulate 50 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.
Raise your hands if you’re legs feel those Rocket Launchers!
SESSION for Cinco de Mayo Tuesday 5/5/2020
WARMUP
a. Joint Prep, with particular attention to hinge and hip movements
b. Movement patterns – Make sure inch worms, drinking birds, hopping, and squatting are emphasized.
3 rounds, increasing in intensity and speed every round
5 air squats
5 pushups
5 situps
5 dive-bomber pushups
5 hip thrusts
For the month of May you’ll need some sort of medium-heavy load like a bumper plate, a pair of dumbbells or kettlebells (or jugs) and a jump-stretch band.
3 mins Straddle Stretch
2 mins Right side Straddle Stretch
2 mins Left side Straddle Stretch
2nd Serving- Need More Work? (Strength-Bias)
3 x 8-12 glute bridge single-arm floor press, rest 30s between arms, 30s between sets
3 x 8-12 single-arm Z-Press, rest 30s between arms, 30s between sets
3 x 45s banded plank, resting 45s between sets
HSPU Strength Ladder: E2MOM x2 of 1-2-3-2-1 reps
Workout Prep Videos: This past weekend we released a couple of Workout Prep videos for those who want/have to do the workout on their own time and cannot attend any of our Zoom classes. In these videos we cover the workout format, a warm up, and skill session. The workout is then to be done on your own. These will be on a one-day delay and you’ll have to opt-in for the link as they will be unlisted on our YouTube in the future.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-05-02 18:59:592020-05-02 21:21:16Keep the Pace!
Sunday at 1pm PST on Instagram Live Coach/Chef Dave will be making some FLUFFY F*CKING PANCAKES! Here’s the list of ingredients needed:
2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tbsp sugar
2 egg yolks
2 egg whites
1/2 cup milk of some variety (vanilla soy preferred)
1/2 cup sour cream
1 cup yogurt of some variety (goat preferred)
4 tbsp butter
Optional add-ins: fruit (we’ll have blueberries)
CrossFit WOD for Saturday 5/2/2020
70 HSPU for time. 100m run or 20 jumping jacks every break.
If you cannot do HSPU or do not have space, scale them to your hardest version of a push-up. Pike push-ups with elevated feet? Strict push-ups?
Post time to comments!
HSPU Strength Ladder: EMOM x6 of 1-2-1 reps
READ: Marie Kondo Cleaned House Now She Wants to Fix Your Whole Life – Fast Company WATCH: Missed yesterday’s workout? We’ll take you through a warmup and skill session then hit it on your own!
It’s Champagne Friday! Join us at 6:30pm on Zoom- address in ZenPlanner.
SESSION for Champagne Friday 5/1/2020
WARMUP
– Cossack squats, static squat stretch, ankle mobility
– 3-5 sets of 5-8 push-ups with a 5-second tempo down then quickly locking out
– 3 sets of a 1:00 gymnastics-style plank
AMRAP in 5 minutes:
– 10 push-ups
– 15 sit ups
– 20 air squats
– The workout essentially repeats itself after the break, but with a shorter time domain and simpler movements. This should allow you to continue moving through each exercise even if fatigued from the first 10 minute AMRAP.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-04-30 18:41:172020-04-30 23:40:29Again, But Nicer
Puori: 10% OFF sitewide + 50% of the profits donated back to our gym.
Don’t forget to use code RECOVERY1436 at checkout, and pass the message along to help spread the word. We believe in these brands and what they’re doing to help support our community!
LAST BUT NOT LEAST, O2, Born Primitive, Puori, and Bear KompleX will be offering a combined $100 gift card ($25 per brand) for all members who maintain active memberships through the month of May. Gift cards will be distributed in the month of June.
Just a friendly reminder that we have a SHOOT THE SH*T THURSDAY tonight at 6:30pm. Ask questions in the comments, on Instagram, on Facebook, or by email and we’ll talk about it tonight Live on Instagram and Facebook!
Review and practice the movements from the workout to ensure quality technique and confidence in ability.
Rx WORKOUT
every :90 complete:
12 Burpees over object (ideally DB or KB)
max overhead DB/KB lunges in remaining time
Rest 30 seconds. Repeat for 8 rounds.
NO EQUIPMENT WORKOUT
every :90 complete
12 Burpees over backpack
max overhead backpack lunges (use both arms to hold object overhead)
Rest 30 seconds. Repeat for 8 rounds.
Share total amount of lunges to comments!
Ideally the burpees and the lunges should go for about :45 each. If it takes them longer than 1:00 to do the 12 burpees, scale the number back to 10 or 8. You can bear the loading overhead however you want. No alternating sides required. Focus on your midline stability, especially as you get fatigued.
2nd Serving – Need More Work? (Endurance-Bias)
Walk briskly for two to three minutes to wake up your muscles.
Run five minutes at an easy, conversational effort to warm your muscles.
Run at a moderate to hard effort for three minutes (not all out).
Run six 15-second accelerations (progress the speed of your runs to close to a sprint and then walk it out to recover).
Finish with four 15-second skipping drills (focusing on pushing off your toes and reaching your body forward versus up in the air).
Set your stopwatch. How far can you run in 25:00?
HSPU Strength Ladder: every minute on the minute for 5 rounds do 1-2-1 handstand pushups (or variable)
– Jump rope for 5:00, going through different variations (or jumping jacks/penguin jumps/squats depending on your equipment and neighbor situation.
– Kettlebell RDLs
– Cover set up and points of performance for KB swing. Make sure you are starting the swing with a flat back and picking the KB up in front of you.
Rx WORKOUT
AMRAP in 20 minutes:
10 reverse crunches
20 American KB swings, 24/16/12kg
30 double unders
NO EQUIPMENT OPTION
AMRAP in 20 minutes:
10 reverse crunches
10 Romanian deadlifts + 10 push presses (using a heavy backpack)
30 jumping jacks
This is a workout where athletes *should* be able to put it in cruise control and just go, doing all the sets unbroken. That said scale appropriately so that not taking a lot of breaks during this workout. An athlete who scales correctly should be able to do 8+ rounds.
Share rounds and reps to comments!
2nd Serving – Need More Work? (Strength-Bias)
every 2:00 on the minute x3 do 8-12 front-loaded good morning and 8-12 bent over row
every 2:00 on the minute x3 do 12-15 overhead situps & 8-12 z-press
every 3:00 on the minute x3 do 50 banded bicep curls
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps
