This past December we were asked by Sharla to participate in the Swedish Cancer Institute Holiday Family Program. We received wish lists for two families and helped fulfill their requests for the holiday season.
Family #2 was overwhelmed and heartened with the items they received – the mother of the family thought she was just going to get a gift card! This surely was an positive way to give back to our community and a great way to end 2016.
We’re giving a huge shout out to Sharla for helping us participate in a community service to help those in need. We would like to thank everyone who donated items to each family: Craig, Zheng, Michi, Leah, Stacey S., Sheena, Andrea, Kelly, Mikey P., Teada, Nadia, Mark-Anthony, Gail, Gus, Sarah M., Colin B., Melissa, Emily C. & Ethan C. Extra shout out to Devin who brought in the most donations. Thank you everybody! We look forward to participating again in 2017!
Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.
[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat
Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.
+ The Three Amigos of Ego – CrossFit Journal
CrossFit WOD for Skills Sunday 1/8
BEAR COMPLEX every 2 minutes on the minute for 14 minutes, then
150 burpees for time
followed immediately by 2 minutes max double unders
Post time to whiteboard!
1. OH hold
3. weighted lunges
5. pull-ups/ring rows
6. athlete’s choice of bike, row, jump rope
1 minute of midline work after each tabata.
Odd object carries. CFSLU circa 2012
While we train with standard equipment most of the time, odd objects are great training tools simply because it emulates how you act among moving things when NOT inside the gym.
+ The Big Secret I’ve Been Keeping From My Skater Bro Friends – The Stranger
+ The Many Benefits of Farmers Walks and Loaded Carries – Strong Made Simple
CrossFit WOD for Skills Saturday 1/7
5x200m run with object*
100 up-and-over, 32/24″
100 Russian twists
5x200m run with object*
* Start each round at bottom of ramp.
Competition CrossFit WOD
Odd object carries, clean complex, double chipper, and some Dynamax Wheels
It is the new year and we have all made our 2017 goals…right? Join us and make your fitness a priority. Our next Foundations On-Ramp Program begins Tuesday, January 17th. This program is a 12-class series over four weeks. There are three course options to choose from:
- Morning session – 7:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
- Mid-day session – 11:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
- Evening session – 7:30 PM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 60 minutes. All athletes will come together for the Saturday classes which are about 90 minutes long.
Already an FCF Athlete? Bring your friends!
FCF athletes, this is also a great time to have your friends and loved ones join you. Refer a Friend and you’ll each receive a $25 credit towards your memberships! So take one last bite of that donut and sign up!
Not quite sure if this is the right fit? Join us for a Community Class!
If you would like to experience what a day in our gym feels like and sample class before registering, please look at our calendar for one of our no-obligation no-cost Community CrossFit classes.
G$, the chief
THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.
+ Exposing the Importance of the Functional Movement Screen (FMS) – Breaking Muscle
CrossFit WOD for Skills Friday 1/6
max rounds in 3 minutes:
3 power cleans, 61/43kg
Rest 1 minute. Repeat for a total of 5 cycles.
Compare to 2016 1014. Post all five scores to whiteboard.
Olympic Weightlifting WOD – w2d3
overhead squat, snatch, clean + push press + jerk
Are you honest and consistent?
Personally these two topics are the most important parts about any type of training, whether it be for weightlifting, kettlebell, mobility, or CrossFit. You first and foremost have to understand that to reap the benefits of any programming, you have to be both consistent and honest with all the factors that go into your training. Those factors include (but are not limited to): preparation, attitude, knowing your numbers and abilities, focus, effort, recovery, attendance, reflection and taking notes.
Preparation: It’s not just about showing up physically. Will you show up ready to put in work for the goals that you’ve set out for yourself? If not, how will you get yourself into that headspace ready to train? If you know you can’t then why show up and waste time? Build that champion mindset. Are you spending your extra time before class to do the mobilizing/stretching you know you need? Did you eat a snack beforehand so that you have enough energy? Are you staying positive and aggressive about the workout for the day, or did you put yourself in a bad headspace because you tend to be pessimistic about your own performance/abilities? Are you carrying the correct gear with you?
Attitude: After coming up with your plan for your workout, what are you doing to prepare for what’s in store? Yeah, your day before the gym was crap, but this session is for you to forget everything else, do something for yourself, and spend time with really good people. Get your mind right. Read. Meditate. Do what’s necessary to bring your best game available.
Knowing Your Numbers and Abilities: Do you track all of your max numbers in your notebook and are they recent? When prescribed to work with certain percentages are you using the proper numbers? Or have you moved it up simply because it’s what your partner already has on the bar? Are you adding weight that you just WANT versus the weight that you NEED? You should be exact with your numbers (rounding up/down to nearest whole number) to ensure you’re able to do the necessary work the way it needs to be done.
Focus: When you’re up for your lift, are you thinking about how you need to move to accomplish the lift? Are you trying to feel the things coaches are referring to in cues they give you? When you attempt the next set/rep, are you focused on trying to make the rep better than the last? Or are you simply just moving and hoping that you do it they way it should be done? Are you paying attention and being present, or thinking about work? Get your head in the game.
Effort: Effort is the direct product of focus. If you want something and have focused on what needs to be done, then the next thing you need is to make sure you do everything in your power to complete the work. Are you making an effort to understand how your body needs to set up, where/when you should be feeling things, listening to the cues to make the next rep better, and pushing yourself to hit each rep?
Recovery: It’s one of the most neglected factors when it comes to training. Are you getting enough sleep at night? Are you feeding your body with a proper nutrition before/during/after working out? Are you mobilizing, rolling out, etc before and after training sessions? On your off days are you getting treated by bodywork professionals (massage, chiro, PT, Leslie, etc), taking epsom salt/ice baths to help make your body feel better? Taking the correct supplements if any.
Attendance: If you’re not showing up and putting in the work you won’t get the goals. Be here, and know there will good and bad days.
Notes/Reflection: This can be anything from cues that work/didn’t work (tell us if a cue doesn’t work for you or you don’t understand it), what you felt/didn’t feel during a lift, the exact cue provided by the coach, an observation from a lifting partner, motivational quotes, etc. Andrew is a fan of recording the working weight lifts on the phone for reference later. Paper, video, etc. are whatever you need to understand why things went right and why things went wrong. These help make cues become habits. They help you become conscious of what you’re doing physically and mentally.
To help with your consistency and honesty, Andrew and I have worked together to move over to in-house programming that we will put together. It is timed specifically to peak at the time of weightlifting meets, whether you compete in them or not, meaning that the cycles will consistently be longer- five or weeks long (instead of four). The way the days are set up is to ensure growth in all the major lifts along with supplemental exercises during the length of the program. We’ve also made it easier for everyone to get the work they need for their specific goals (technique vs strength vs competition) with the following template below.
+ If you attend Olympic Weightlifting Class 1x/wk, you will do DAY 3’s workout, which includes both snatch and clean and jerk.
+ If you attend 2x/wk, you will do DAY 1 your first day that week & DAY 2 the second time you attend (not whichever one you want to do on a given day).
+ If you attend all 3 classes in the week, then you’ll do DAY 1, 2, 3 in that order.
Lastly, we’ll be keeping track of your attendance in classes to make sure you’re the right workouts. This is especially important if you miss a week and hadn’t worked with the lifts at the percentages from the week prior, creating a deficit in your training. Instead of just pushing you along to the higher percentages every week, you will have to earn them. If we get to test out week and you’ve only finished up to 85%, guess what?! You will just have to settle with where you get to with weight when we test out with everyone.
There will be absolutely no room to complain about why numbers aren’t going up- we will all be honest about our consistency, and it will be proven when we lift.
AT coaching AB through a weightlifting meet
As usual if you have any questions email us at firstname.lastname@example.org or speak to me or Andrew directly at the gym. Our hope is to build our USA Weightlifting club (#FoundationBarbell) to a solid level with a potential for much more.
Gus (via TomBoyX)
So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below.
– An Athletic Journey: Gus Lanza – Tom Boy X
– This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome!
– Saturday, 1/21 is our Annual Winter Party at Optimism Brewery (6-8pm reservation then free-for-all!)
CrossFit WOD for Skills Thursday 1/5
establish a 2RM push press in 12 minutes, then
22 wall-balls, 20/14#
22 bar muscle-ups
22 wall-balls, 20/14#
22 power cleans, 61/43kg
22 wall-balls, 20/14#
30 minute time limit. Post time to whiteboard.
– 200m run
– goblet squat
– 50 KBS
– 500m row
– push press
– 50 push-ups
– pullups/ring or hinge row/bent over row