Miles has the next challenge coming up! Details soon…
SESSION for Glace Wednesday 5/13/2020
WARMUP
a. Joint Prep – 8 mins
Particular attention to wrists, shoulder and hip caps
3 rounds of
– 12 speed skaters (total)
– 12 forward lunge steps (total)
– 12 sit ups
– 12 pushups (4 standard-grip 4 wide-grip, 4 narrow grip)
WORKOUT
for quality
– accumulate 60 pike pushups (start and EMOM 3-5 shooter pushups)
– then accumulate 60 1-arm z-press @ 31X1 (start and EMOM 20 flutter kicks)
– then accumulate 60 v-ups (start and EMOM 20 plank run steps)
Each movement needs to be done to the highest quality possible. The EMOMs add to raise heart rates, practice stabilization under duress, and give athletes a short break between sets. Shoot for about 10-15 reps each set to break down the 60s. Scale target numbers as needed.
NO EQUPMENT? NO PROBLEM! Use a backpack filled up with stuff.
COOL DOWN
2:00 Hip Bridge, focusing on glute activation and hips stretching
3:00 Pike Stretch, focusing on hip activation and posterior chain stretching
2nd Serving- Need More Work? (Strength-Bias)
150 perfect pushups. Absolutely no bending or breaking. Control down and come back to full elbow lockout.
120 face pulls with a light band
90 band bicep curls
60 band high pull
30 band bicep curls (more tension this time)
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps of handstand pushups, or your best progression
READ: Frozen, fresh, or canned food: What’s more nutritious? – BBC
WATCH: Follow-Along Workout video premiere – 40min EMOM!
SESSION for Tasty Tuesday 5/12/2020
WARMUP
a. accumulate 30 quality pike leg lifts
b. 7:00 of Useful Jump Rope Exercises
WORKOUT
every 4:00 for 3 rounds
40 weighted alternating step-ups
40 lunges*
*1st set are forward lunges, 2nd set are reverse lunges, 3rd set are curtsy lunges
Rest remainder of time and immediately go into
every 3:00 for 4 rounds
40 double unders
40 crunches
*1st set are weight-on-chest crunches, 2nd set is weight-over-chest crunches, 3rd set is weighted-over-chest + dolphin kicks, 4th set is weighted situp
COOL DOWN
2:00 Couch Stretch per leg TWICE
2nd Serving- Need More Work? (Strength-Bias)
60 Bent Rows (light)
50 Curls
40 Sitting Z-Press
30 Sitting Triceps Extension
20 Laying Lat Raises
Rest 1:00 then repeat for another round.
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 of your best handstand pushups or progressions
READ: Foodie Culture As We Know It Is Over – The Atlantic
WATCH:
From our weekly email communication:
Hi FCF Community!
We hope you’ve been enjoying the additional class options we’ve thrown into our schedule, including Yoga, HIIT, and Shadowboxing. We will continue to add more options as we develop them.
Here are some TIDBITS FOR THIS WEEK:
- Special workouts with Andrew at 8am Monday, 8am Wednesday, and 4:30pm Friday.
- Wednesdays at 6:30pm On Zoom: A mid-week STRETCH class to get over the hump. It’s also Wine Down Wednesday (;
- On Thursdays at 6:30pm, join “Shoot the Sh!t” with Andrew on IG and FB live as he answers your questions from the week and dotes on other hot topics.
- And of course, don’t forget about Champagne Friday Social Hour, HIIT on Saturday, Yoga and Cooking on Sunday!
NEW FEATURE: Workout Prep Videos
You’ve told us that your schedule can make it tough to jump into one of our coached classes on Zoom. To address this feedback, we’re adding another element to our virtual coaching program: Workout Prep Videos.
Workout Prep Videos will guide you through the day’s warmup, skills, and stimulus for the workout, and at the end of the video you’ll be ready to start your own clock for your WOD. We’ve already been testing this out (if you’ve been paying attention to the blog) this past week.
HOW IT WORKS:
RSVP for our Workout Prep Video on Zenplanner, and at 6:30pm every evening, we will release our Workout Prep Video for that day’s workout. Watch the video whenever you’d like – even the next day – and don’t forget to share your results to the blog!We believe this additional feature will capture those who are not available to join our coached classes on Zoom, and fulfills our promise to provide you an engaging fitness experience for your paid membership.
Earlier this week, we sent our a survey to get a pulse on our members. If you haven’t submitted your feedback, we’d love to hear how we’re doing!RPM JUMP ROPES IN STOCK!
We’ve replenished our stock of RPM Jump Ropes, so if you’re looking for a new rope for your outdoor workouts, come get one custom-sized for you personally. We have both the Session and the Scout ropes available for purchase!
Equipment Rental Program Update
Based on your feedback, we’re simplifying our Equipment Rental Program for our members with a few updates:
- From List A, you may select either kettlebells or dumbbells of any weight, or a rower/bike.
- We’ve consolidated all other equipment into List B, where you can select up to 2 items.
- Rental durations have been doubled from our original timeframes.
When you’re ready to come in for equipment, please RSVP on ZenPlanner, and fill out our Equipment Rental Form to let us know what you’d like.
Additional packages may be rented for $10/week.
Our FCF team works very hard to to offer our very best coaching experience that is both engaging and effective. With each feature we offer as part of our Novel Response to the Novel Coronavirus, we strive to make your continued membership worthwhile.
We thank you for your support!
As always, if you have any questions or feedback, please email us!
SESSION for Monday 5/11/2020
WARM UP
a. Joint prep for about 10:00 (or about 2:00 per) with particular attention to wrists, shoulder and hips
b. Let’s light up those midlines
:30 plank/:15 rest for four rounds, then :30 arch/:15 rest for four rounds
WORKOUT
for time:
100 medicine ball cleans, medium-heavy
100 medicine ball thrusters, medium-heavy
*every minute on the minute do 10 weighted Russian twists
Share your time to comments!
NO EQUIPMENT? NO PROBLEM! Load a backpack up to the appropriate stimulus today and make sure your straps are tidy so you don’t get whipped in the face.
COOL DOWN
30 supine Scorpions with 3-second pause at end range.
2nd Serving- Need More Work? (Strength-Bias)
A1 – Bicep curls, under-hand grip: 4×12
A2 – Ez bar curls (over hand) grip: 4×12
A3 – The most difficult dips you can manage: 4×12
B1 – Incline bicep curls: 4×12
B2 – Skull crushers: 4×12
C1- Close-grip bench press: 3×12
C2- Standing dumbbell hammer curls: 3×12
D1- Band curls: 3 drop sets of 4 (start with heavy tension and lighten up each round)
D2- Band overhead tricep extensions 3 drop sets of 4 (start with heavy tension and lighted up each round)
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps
READ: Comorbid Chronic Diseases and Acute Organ Injuries Are Strongly Correlated With Disease Severity and Mortality Among COVID-19 Patients – CrossFit
WATCH:
A happy day to all of the moms in the world!
SESSION for Mothers Day Sunday 5/10
WARMUP
a. 30-20-10 reps of
Jumping Jack
Twisting hops
Cossack squats
WORKOUT
for enjoyment:
jog for 60:00
* Every 10:00 do 20 Burpees
COOL DOWN
2:00 Couch stretch/side
HSPU Strength Ladder: E2MOM x2 do 1-2-3-2-1 reps
READ: 11 Benefits of Being Outside – Mental Floss
WATCH:
Clear some space, joint prep your shoulders, elbows, wrists, and ankles and enjoy!
OTHER SESSION for Saturday 5/9/2020
WARMUP
a. 4 mins flowing through hips of glory, find sticky parts and attack it.
b. 3 rounds for quality and intensifying each round
10 air squats
10 push ups
10 sit ups
c. 10 inchworms as slowly as possible
WORKOUT
for time
300 Lunge Steps
*Starting and EMOM
10 Russian KBS (medium)
COOL DOWN
5 min jog
5 min forward fold
HSPU Strength Ladder: 1 round of 1-2-3-4-5-4-3-2-1
READ: 6 Best Stretching Exercises – Stretch 22
WATCH:
Check out our WEEKEND schedule
- Saturday whenever you’re ready: Manny’s SHADOWBOXING class – watch for the link here at 10am!
- Sunday at 10am on Zoom is YOGA with Ivan
- Sunday at 1pm on IG Live is COOKING with Dave
SESSION for Friday 5/8/2020
WARMUP
a. 5:00 variety of squats (27 Squats, GB Squats, etc)
b. banded pull aparts
– 5 palms downs (overhand grip)
– 5 palms in (hammer grip)
– 5 palms up (underhand grip)
REPEAT diagonal x 2
c.
6 min AMRAP
12 Jumping Squats
12 Jumping Lunges
12 Rocking Hollows
12 Rolling Arches
WORKOUT
3 x 8-12 (3 sets of 8-12 reps per arm)
1/2 Kneeling 1 arm Db Press (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 (3 sets of 8-12 reps per arm)
Single arm Db Overhead Squats (medium)
rest 30s/rest 1min between sets
+
3 x 8-12 3 sets of 8-12 reps per arm)
Single arm Db Snatch (medium)
1min between sets
+
For Reps
E3MOM x 2
20 High Knees (total)
20 Butt Kickers (total)
20 Cossack Squats (total) w/weight (light)
– then – (after this EMOM rest remainder of time and go on to next EMOM)
E3MOM x 2
20 KB Goblet Squats (medium)
20 KB Good mornings (medium)
20 KB Weighted Crunch (medium)
NO EQUIPMENT: Load up a backpack!
COOL DOWN
Upper body stretching, child’s pose, twists, up/down dog
2nd Serving- Need More Work? (Strength-Biased)
AMRAP in 3:00
7 plyo pushups
7 squat thrusts
7 jumping squats
rest 2:00
AMRAP in 5:00
14 pushups
14 squat thrusts
14 jumping lunges
HSPU Strength Ladder: EMOM x6 of 1-2-1 reps
READ: Coronavirus – A Brief History – Pocket
WATCH: Workout Prep video for yesterday’s workout
This coming Saturday we have a special SHADOW BOXING class for the FCF community, lead by one of our own, Manny!
Emmanuel (Manny) Papoutsakis started training in Krav Maga over 10 years ago and is Level 3 Silver certified through Krav Maga Alliance. He has many years of experience as an instructor teaching both classes and seminars at other locations before he moved to Seattle. He reached out to us with the following:
“I wanted to give back to Foundation CrossFit and share with the community a workout that has helped me get through this quarantine. I’ll teach you some of the basic components of self-defense, such as fighting stance, movement, and punching combinations. We will put those techniques together into a fun workout that includes shadow boxing and various bodyweight movements!”
Krav Maga is the official self defense and fighting system of the Israeli Defense Force and is used by law enforcement agencies around the world. This is a self defense for the modern world, training you to deal with real life situations using techniques that can be learned and quickly mastered by anyone, regardless of age, size or previous training.
SESSION for Thursday 5/7/2020
WARMUP
a. Joint Prep
Wrist Mobility
Dynamic Wrist Mobility
Ankle Circles
Seiza Sitting
b. 7:00 of freestyle Jump Rope variations
c. Double Under Practice
3 rounds of :30 each
– single-single-double under
– single-double under
– double unders
d. Dumbbell Practice
3x building weight/reps and complexity
3-5 hang cleans
3-5 front squats
3-5 thrusters
WORKOUT
for consistency
35 double unders
12-15 double dumbbell hang squat cleans, medium weight
1:00 rest
x 3, then
35 double pogo hop (total and lateral)
12-15 double dumbbell thrusters, medium weight
1:00 rest
x 3, then
as slowly as possible d0 30 or so dragon flags
NO EQUIPMENT OPTION:
Penguin Jumps and use a loaded backpack as a weight.
COOL DOWN
– 2:00 jog in place
– 1:00 hips of glory/side
– 2:00 passive bottom of squat
2nd Serving- Need More Work? (Endurance-Bias)
HSPU Strength Ladder: EMOM x6 do 1-2-1 reps
READ: Shuteye and Sleep Hygiene: The Truth About Why You Keep Waking Up at 3am – The Guardian
WATCH:
