Our #1 use for foam rollers is breaking up the tissues in the upper back. An area that doesn’t get a much play and movement due to our ungodly amount of time in front of screens.
CONDITIONING for Monday 3/22/2021
Last week of our Test/Retest cycle! That includes our online conditioning pieces like this one:
BLITZEN
AMRAP in 8:00
8 snatches
16 situps
24 pogo hops
Rest 2:00 then
AMRAP in 5:00
hand-release pushup
bottom-only burpee
burpee
:90 of work followed by :30 of rest, repeated for 30:00
a. run / row / jump rope / jumping jacks / bike / etc
b. situp + 4 russian twists
c. clean + 2 lunges
d. pogo burpees
e. shoulder taps
We’ll take you through a warmup, skills, a workout (with clock on screen), and a cool down stretch.
Early: row! Then another 4 minutes with coach at 24, 28, 32, and 36 s/m
27 squats, 27 pushups, 27 kb deadlifts then on trainer’s count do 10 of each: toe touches, boot strappers, inch-worms + down dog, T-pushups
“KRONOS”
1:00 Green light, 1:00 Red light complete:
100 burpee box jump overs
– Do as many burpee box jumps over as possible in 60 seconds, then you must rest for 60 seconds. Repeat until 100 reps are complete.
– Boxes at 12/20/28″
– Post time to whiteboard/journal/comments!
+ + +
Tony, a Chinese-American, and myself, a Filipino-American have been in this fitness space for over a decade. We’ve had so many great people in our gym and have met so many fantastic friends along the way.
2008 at FCF 1.0 on Lake City Way (this is entire “gym”)
We’re in a very difficult time at the moment, along with all the other AAPI and BIPOC family and friends who are, and have been suffering. Targeted for hate crimes and worse.
There’s no need to check-in with us. Check in with your own friends and family and talk about the recent events, and specifically the tragedy in Atlanta. If you’re not sure yourself, do some research. Discuss amongst yourselves how you can be better allies and friends.
We all wanted to do better after George Floyd. What will you do for
Delaina Ashley Yaun
Paul Andre Michels
Xiaojie Tan
Daoyou Feng
Julie Park
Hyeon Jeong Park
and the two other names that have yet to be released?
Let’s do our best to educate each other. To keep each other safe and healthy.
Getting your toes to the bar involves the shoulder angle closing, the thighs compressing to the torso, and finally the toes towards the bar. Keeping the eyes on target help connect it all together.
CONDITIONING for Wednesday 3/17/2021
“BALDER”
30 minutes of :90 work, :30 rest:
a. some sort of cardio (row, run, jump rope, bike, etc)
b. situps
c. lunges
d. burpees
e. plank
First off, great job to everyone who came by and threw down on Saturday- so much effort in doing wall walks in a fashion we don’t practice: off the ground and for higher volumes! Thanks for not shattering your kneecaps!
Second of all, we heard you and want to make it a little more clear: we’re using the CrossFit Games Open as a testing opportunity, along with specific workouts during the week. Then our programming beginning in April will be designed to improve most aspects of what we tested.
Third, we have opened up two spots on Mondays during GT Hours for those who need to makeup or redo their work. RSVP!
Also:
So if you’re officially registered to play worldwide, make sure you submit your scores as soon as possible each time you do the weekly event!
CONDITIONING for Monday 3/15/2021
AMRAP in 10:00 of
10 sumo deadlift high pulls
10 RIGHT-arm presses (shoulder-to-overhead)
10 sumo deadlift high pulls
10 LEFT-arm presses (shoulder-to-overhead)
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2021-03-14 21:38:412021-03-14 22:09:31Monday 3/15 – Making It Clear
