Congratulations! We completed the 8-Week Pullup Strength Ladder- now it’s time to apply it to handstand pushup strength development.

What pointers could you give AB in 2007?

Our goal is to make you stronger for workouts when we demand more work capacity. During these sessions in class remember that we want to focus on strength, which means control and tension over speed and “completing a rep”.

Starting today we will work on hand balancing skills every other day for the next two months. Enjoy!

Also: this Saturday will be our Nutrition Talk for Foundations, but also the Q&A Session for our Nutrition Challenge beginning next Monday! All the details will be posted tomorrow. Stay tuned.

CrossFit WOD for Monday 1/27/2020

2-4-6-8-10-etc in 12:00
  kettlebell snatches/side
  overhead kettlebell reverse lunge/side

Share total completed reps to whiteboard! Post-workout is the shoulder capsule stretch: 2:00 per side followed by at least 2:00 of tricep smashing per arm.

READ: The Standard: Results & Comparison – Morning Chalk Up
WATCH: Tricep “smashing”/self-myofascial release with Scott

Erika in a one-arm plank

CrossFit WOD for Sunday 1/26

5 rounds, each for time:
10 bar-facing burpees
15 alternating front lunges, 50/35kg
10 bar-facing burpees

Rest as needed between rounds. 2-3:00 is ideal. Post slowest and fastest round to whiteboard!

READ: The Case for Reparations – Ta-Nehisi Coates for The Atlantic


CrossFit WOD for Saturday 1/25/2020

AMRAP in 20:00
250/200m row
20 pushups
250/200m row
20 kettlebell push press, 2×20/12/8kg

Share score (total pushups and kb push presses) to whiteboard! Lower back stretches and doorway chest stretch for post-workout.

READ: Competitive Tennis in the Time of Climate Change – The Outline


“With the ever-increasing obesity and chronic disease epidemics, we clearly aren’t eating the right quantity or quality. And it’s so easy to see why. Processed food, which is calorically dense from carbohydrates and fat, is quite literally everywhere. At every checkout line, at every social event, holiday, or celebration, at concerts, hospitals, airports, gas stations, and even most office breakrooms are stocked with these calorically dense goodies. These foods comprise almost 60% of our caloric intake! Let me make this very clear: no one is overeating chicken breast, tofu, baby carrots or apples. No one. It’s the ice cream, french fries, chips, cookies, bread products, and alcoholic beverages where you don’t have to eat much to get too much quantity (calories) without quality (vitamins and minerals).”

— E.C. Synkowski, CrossFit OG and Optimize Nutrition creator.

We haven’t done a nutrition challenge as a gym in a while so let’s change that. This coming February we’ll be helping you build some good nutritional habits.

As the basis to reaching many of the goals created in the gym (overall health, changing body composition, losing weight, gaining muscle mass, performance, etc.) there’s no better time to build better understanding of how food affects you. We’re simply going to track our daily intake through commenting on this blog. One post per day for 30 days.

If you want to really make a big change for yourself, you can start practicing until our Nutrition Overview next Saturday. You should also consider getting your blood work (chemistry profile) done and/or a body-fat test. We’re in contact with a mobile DEXA truck to come to FCF if you’re interested. No other type of body-fat measurement other than hydrostatic weighing is acceptable because nothing else is as true.


  • Saturday 2/1/2020, 12pm – Nutrition Overview and Challenge Overview
  • Monday 2/3/2020 to 3/1/2020 – Nutrition Challenge
    • Journaling daily on the blog for accountability, encouragement, and discipline.
  • Saturday 2/22/2020 – Instant Potluck

CrossFit WOD for Friday 1/24/2020

for time:
30 clean & jerks, 61/43/29kg
30 muscle-ups
30 snatches, 61/43/29kg

18:00 time cap. Share time to whiteboard. Post-workout should include some shoulder restoration like Xiao-Peng Forwards and kettlebell arm bars.

READ: Is Alzheimer’s Disease a Type 3 Diabetes? A Critical Appraisal – CrossFit


The bar floats directly over the shoulder blades in a proper overhead lockout.

CrossFit WOD for Thursday 1/23/2020

3 push presses every :30 for 5:00 then
3 push jerks every :30 for 5:00

3 rounds for time:
100 double unders
50 kettlebell swings

Share time to whiteboard! Post-workout should be all about lower leg love: rolling out arches on PVC, gastroc and soleus stretches, then simple pike stretches.

READ: Outerwear 101 – BLISTER

Power receiving positions mean “above parallel” when looking at the relationship between the hip crease and the knee cap.

CrossFit WOD for Wednesday 1/22/2020

for time:
15 snatch, 60/35kg
25 hang cleans, 70/45kg
35 front squats, 80/55kg
45 deadlifts, 90/65kg

Use one barbell. Share time to whiteboard. Post-workout should involve 3:00 or so of Jefferson Curls (SEE BELOW), moving as slowly as needed to feel all parts of the back.

READ: Is the Keto Diet Healthy? A Cancer Doctor Explains Why He’s Been on Keto for 6 Years – TODAY

CrossFit WOD for Tuesday 1/21/2020

bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+

5 rounds, each for time:
500m row
24 toes-to-bar
12 (6/6) dumbbell hang clean & jerk, 50/35lbs

Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on the back so that we can wring out that spine.

READ: Top Paleo Instant Pot Recipes – Nom Nom Paleo