WORKOUT for Friday 6/12/2020
50-40-30-20-10 reps for time:
odd-object squats, medium-weight (try to load it onto your back)
burpees
Post your time to comments!
HOMEWORK
Go join the marches today, or at least visit the CHAZ (Capitol Hill Autonomous Zone), take photos and videos, and share that online to fight some of the media’s reporting of some wild shit.
2nd Serving: Need More Work?
400m farmer’s carry, 2:00 rest. Repeat for a total of 3-5 rounds.
HSPU Strength Ladder: EMOM x7 do 1-2-1 reps
READ: Why Didn’t CrossFit Just Say Something? – CrossFit
WATCH:
Join us and let’s discuss where we are.
WORKOUT for Thursday 6/11/2020
every 2 minutes for 40 minutes
a. 60 double penguin jumps
b. 40 L+R mountain climbers
c. 20 strict presses
d. 10 odd-object ground-to-overhead
EQUIPPED does
every 2 minutes for 40 minutes
a. 60 double unders
b. 40 L+R mountain climbers
c. 20 (strict) presses
d. 10 power snatch
Post experience to comments!
HOMEWORK
2nd Serving: Need More Work?
12:00 EMOM
a. 50′ double KB OH carry
b. 5 double KB front squat
Alternate between both for 6 rounds of each.
HSPU Strength Ladder: every 2 minutes on the minute for 3 rounds do 1-2-3-2-1 of your best (handstand) pushup
READ: How We Can End Violence Against Trans Women of Color – OUT
WATCH:
Please mark your calendars for Thursday at 6:30pm PST for a TOWN HALL MEETING. Tony and I will be discussing our next steps and fill you in our decision process.
WORKOUT for Wednesday 6/10/2020
On a running clock
From 0:00-7:00 do 3 rounds
20 jumping lunges
20 backpack ground-to-overhead
From 7:00-14:00 do 3 rounds
20 jumping lunges
20 backpack ground-to-shoulder
From 14:00+ do 3 rounds
20 jumping lunges
20 backpack thruster
EQUIPPED OPTION (Dumbbell is ideally 50/35/20lbs. Kettlebell would be 24/16/12kg)
On a running clock
From 0:00-7:00 do 3 rounds
20 jumping lunges
20 single-arm snatch
From 7:00-14:00 do 3 rounds
20 jumping lunges
20 single-arm power clean
From 14:00+ do 3 rounds
20 jumping lunges
20 single-arm thrusters
Post times and weight used to comments. Compare to 21MAR2020
HOMEWORK
Reflect on the actions you take that actually positively affect the lives of Black, Indigenous, People of Color (BIPOC). Have you weaponized your privilege?
10 Steps to Non-Optical Allyship – Mireille Cassandra Harper for VogueUK
2nd Serving: Need More Work?
work for 20:00, ensuring this is done as an unbroken complex
6 snatch-grip upright row
6 snatch high pull
6 behind-the-neck thruster
6 good morning
6 bent-over row
HSPU Strength Ladder: every 2:00 on the minute x3 do 1-2-3-2-1 reps
WATCH:
SESSION for Tuesday 6/9/2020
50 line-facing burpees for time- every :30 do 6 alternating lunges
-directly into-
100 alternating lunges- every :30 do 3 line-facing burpees
HOMEWORK
Have the difficult conversations.
2nd Serving: Need More Work?
6x200m at 70% effort, rest as needed b/t
6x60m at max effort, minimum of 1:00 rests b/t
Cool down with an 800m jog
HSPU Strength Ladder
Complete 1-2-3-4-5-4-3-2-1. If you cannot HSPU then do your best strict pushup.
READ: Nicole Carroll Resigns – Morning Chalk Up
WATCH:
The CrossFit community has always been bigger than one person. Without it you wouldn’t be here reading, and I wouldn’t be here writing.
Whatever the intentions, Glassman’s statements were abhorrent, tone deaf, and unacceptable.
While we decide our next steps we want you to know that we will continue to provide the same inclusive culture that you have come to know.
SESSION for Monday 6/8/2020
Buy-in:
Continue the momentum: Minneapolis Council Members Say They Will “End” Police Department After George Floyd’s Murder – Reuters
Workout: tabata front squats, then
3x
:30 work, :10 rest
– jumping jacks
– reverse lunge + rotation
– lunge + jumping knee drive
– pushup + t-spine rotation
– (elevated) plank run/shoulder taps
– reverse crunch + leg lift
Notes: We started our tabata front squat cycle last Monday. See if you can match or beat your previous effort.
Cash-out: today let’s learn about the Northwest Community Bail Fund
(via Scott) The prison/jailing system is one of the most harmful ways that oppresses minorities, who often come from lower income areas and are unable to legally fight for themselves in court. There is a disproportionate number of minorities who are both arrested and in jail because they are targeted through the racially biased justice system. When they are wrongfully targeted or arrested, they often have no means of speaking out or getting help and wind up “in the system” which just furthers the problem. Specifically, our bail process is one of the first layers we can address to help those who have been racially targeted. If we can reduce the number of minorities wrongfully convicted, then we can hope to give them a better chance at life by allowing them to stay “out of the system,” getting and holding better jobs, and leading a better quality life.
Volunteer some time or donate!
2nd Serving: Need More Work?
5 cycles of the following complex. Use a barbell, dumbbells, or kettlebells. Once you start the sequence go all the way through without rest. Catch your breath and recharge before going again
5 high pull
5 hang power clean
5 front squat
5 strict press
5 back squat
5 good morning
HSPU Strength Ladder: complete 1-2-3-4-5-4-3-2-1 once
READ: How the Protests Have Changed the Pandemic – New Yorker
WATCH:
Join us at 10am for Yoga with Ivan on Zoom.
We know many of you can’t make Dave’s IG Live cooking shows, and that a number of you have asked to somehow make it accessible after the fact. Well here’s our short-form version of that. It premieres at 1pm on our YouTube.
SESSION for Sunday 6/7/2020
Buy-In: Pickup and read White Fragility on Amazon or Audible.
Workout:
6:00 AMRAP
3-6-9-12-etc
overhead squats
pushups
weighted situp
2:00 rest then max alternating one-arm Devil’s press in 4:00
Notes: Use a broom stick, shirt/jacket, really anything that allows you a wide overhead position to challenge the overhead squat today. If the overhead position is difficult to do mobility-wise then front or back squatting is fine. Weighted situp with whatever you’re doing your squats with.
Cash-out: We encourage you to get involved in ways that will effect a sustained change against systemic racism and discrimination.
READ: 2020 – Team Soul Training
WATCH:
A glimpse into our community.
HIIT at 10am today with Mots of Muscle
Rentals still going strong (and we’ve got rental reservations available on the weekends) so come on by wearing a face mask and trade some equipment some 6’+ away from us.
SESSION for Saturday 6/6/2020
BUY-IN: Read “If You Are White and Anti-Racist, This Non-Optical Allyship Guide Is Required Reading” by Mireille C Harper
WORKOUT: Increasing EMOM Ladder (aka “Death By”)
every minute on the minute do 1 burpee, then nasal breathing until the next minute. On that next minute add an additional burpee to total you owe. Example: for the 1st minute you do 1 burpee, 2nd minute you’d do 2 burpees, 3rd minute you’d do 3 burpees, etc.
Continue until you cannot complete the required work in time.
CASH-OUT with a donation to organizations and causes committed to fighting for racial justice. We like this one, for starters, but of course you can support the causes you feel you need to. If you can’t donate money, donate time to organizations who need it. Show up and help supply protesters with food and water. Write your representatives. Check in on your black friends, family, and co-workers. Have those difficult conversations with friends and family who disagree that Black Lives Matter. Register to Vote if you haven’t. Get other people registered to vote. Research what you can and take action now.
Post scores to comments. Email us your donation receipt and FCF will match it.
Let’s f*cking go!
Notes:
– Equipped? You can do this with any kettlebell/dumbbell/barbell movement as you please. Snatches, power cleans, etc.
– The idea was sparked by @BlackPowerCleans on instagram. Many FCF athletes tagged us in it. With accessibility to equipment being so limited we wanted a version where no one had excuses.
– Do this as a silent workout. It’s been an emotional week for many- this may be an emotional workout. Consider this another moment of silence (especially in our peaceful protest) to the many Black Lives lost.
– It will also allow for a reflection in silence of what all is happening around us: racial change/COVID-19/and the ever-changing world around us.
READ: Black Squares Don’t Save Black Lives – HyperAllergic
WATCH: Went live yesterday with a bodyweight workout you can keep in your back pocket. Mad because our first attempt at the stream mysteriously violated the YouTube terms of service somehow.
