CONDITIONING for Monday 11/2/2020
HERMIONE
20:00 AMRAP
20 squat jacks
20 kb swings
20 burpees
20 pushups
*20 Penguin jumps/double unders or a 100m run after each movement
Post score to comments!
STIMULUS
Don’t start out too hot, and find a pace you can maintain. This is a test of your control over breathing and your pace ability to take short rests. It’s chock full of cardio, so just keep chipping away at the movements.
READ: Coach Says 96-Year-Old ‘Crushing It’ Every Week in CrossFit Class – CBC
WATCH:
2013
CONDITIONING for Throwback Thursday 11/12/2020
ELLE DRIVER
3 rounds for time:
30 toe taps
20 hang clean & jerks
10 pogo burpees
You can change the difficulty of the toe taps two ways: 1.) pay attention to the elevation you’re trying to tap. The higher the object, the more hip flexion it will require. Alternatively you can 2.) find a round and light object (ball) that will move if you’re not in control of your foot contact, the same skills soccer players require.
Hang power cleans ideally are done with a barbell, but can be done with a single-arm object like a dumb/kettlebell. If it’s heavy enough 20 reps alternating should be plenty. If you consider the weight light then do 20 reps per side.
The pogo burpee should be done over your weight (as the ball could be dangerous to land on!) so put it down and sprawl on the floor facing your object. Make sure you spend little to no time in the pogo over the object.
Post time to comments!
LISTEN: The 2nd Fittest Man on Earth: Sam Kwant – BarBend
READ: Get Mitch: Georgia Edition – Vote Save America
YOGA for Sunday 11/1
We’re going LIVE on Zoom for yoga. Here’s the link to the class! – or – just use the PushPress app!
WATCH: If you miss the yoga class then
HIIT for Saturday 11/1/2020
READ: Daylight Saving Time Ends Sunday: 8 Things to Know About “Falling Back” – Vox
WATCH:
HALLOWEEN is tomorrow and so we want everyone who’s comfortable to dress up for classes in gym or at home- tag us in your costumed workouts on Insta (@foundationgym) or facebook!
Flashback Friday: 2010 Halloween workout and party at Foundation 3.0
CONDITIONING for Champagne Friday 10/30/2020
MAD EYE MOODY
AMRAP 3:00
20 high knees
20 mountain climbers
Rest 1:00, then
AMRAP 3:00
20 butt kicks
20 bicycles
Rest 1:00, then
AMRAP 3:00
20 lateral jumps (pogos)
20 speed skaters
Compare to July 28th, 2020. Post results to comments!
WATCH: The Buttery Bros at the 2020 CrossFit Games (which is basically a behind-the-scenes of the future CrossFit Games documentary)
CONDITIONING for Thursday 10/29/2020
FLITWICK
5 rounds for time:
10 DB/KB snatch
10 double-pushup burpee
10 penguin jumps
Post time to whiteboard. Did you beat your last time?
READ: New Study Says That IF Doesn’t Work- But Is It True? – Diet Doctor
WATCH:
CONDITIONING for Wednesday 10/27/2020
MR. BROWN
every 5:00 complete:
400m run -or- 2:00 of jump rope/toe taps
15 thrusters
15 burpees
Rest for the remainder of the 5:00. Repeat 5 cycles, each as fast as possible. Post results to comments!
READ: Why Does Hand Sanitizer Smell Like Tequila or Vodka? (Hint: It Shouldn’t.) – HuffPost
WATCH:
