WORKOUT for Champagne Friday 3/20/2020
tabata intervals (:20 of work, :10 of rest, repeated for 8 rounds)
– close-grip pushups
– Cossack squats
– v-ups
– weighted lunges
Rest 1:00 between exercises. You can increase difficulty by upping it from 8 rounds to 12 rounds. Just go for max reps each and every round. Share total reps completed per exercise to comments!
Post-workout is Dave’s Hip Mobility Flow:
Need a second serving? Try this one:
CGO 17.1
for time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Use a 50/35/20lbs dumbbell and a 24/20/16″ box/elevation. If you can’t go over, don’t! Time cap: 20 minutes
COMMUNITY
We’ll be on Zoom at 6pm to hang out with your favorite beverage of choice and shoot the shit with the FCF Team. Stretching may or may not occur.
READ: Coronavirus Is Speeding Up the Amazonification of the Planet – One Zero
WATCH:
One of the many ways gyms are adapting in these strange, strange times are by becoming virtual.
We had a great turnout for our Instagram and Facebook LIVE workout session at noon, and then again for our Wine Down Wednesday Mobility & Community Hour
WORKOUT for Thursday 3/19/2020
CGO 12.1
Max target burpees in 7:00. If you can, set an object 6″ above standing reach. The burpee rep starts with chest and thighs on the ground, jump and two-hand-touch the object before repeating. If you don’t have an object just make sure you jump vertically.
Share score to comments. Post-workout will be washing your hands then 1:00/position of Hips of Glory + Pigeon Stretch + Seated Shoulder Extension.
LIVE WORKOUT
We will host a full hour class with CGO 12.1 on Zoom at 6pm. RSVP on ZenPlanner to get the meeting code after you wash your hands!
Things you should have ready:
– enough space for you to lay down
– a weighted backpack or luggage (or weights if you have any)
– soap and water for washing your hands
– a fully charged phone or laptop so you can view the entire class
READ: Coronavirus and the CrossFit Community: A Call to Action – Morning Chalk Up
WATCH: WASH YOUR HANDS! Hand sanitizer if you can’t, but washing your hands is priority.
The past 3 days have felt like 3 weeks. How are you holding up?
What else can we do to help you?!
LIVE FOLLOW-ALONG WORKOUT at 12pm on Instagram Live
Follow us @foundationcrossfit.
Joint prep, 10 rounds of a 1:00 plank, then a quick mobility session.
….AND After your day is done, join us for a LIVE WINE DOWN WEDNESDAY at 6pm on Zoom
Download at zoom.us and at 6pm, join us with Meeting ID: 580 179 0582
WORKOUT for Wednesday 3/18/2020
4 rounds for time:
400m run
50 squats
Rx+ is jumping squats. Work on your HSPU progressions: every 2:00 complete 1-2-3-2-1 for three rounds.
CORE WORKOUT
Do 2-3 rounds of Will’s Ab Sequence
We got some fresh ideas in bringing some sort of LIVE session to you daily. One of those ideas is a cooking session. This Sunday at 10am Coach Dave will run you through how to cook the perfect omelet.
What ingredients you’ll need (adjust as needed):
– eggs
– olive oil
– butter or ghee
– salt & pepper
– cream, half & half, or any sort of dairy/non-dairy milk
– veggies like mushrooms, red bell pepper, spinach, onion or shallot, etc
What you’ll need in your kitchen:
– a stove
– a pan, preferably non-stick
– spatula
– bowl
– fork or whisk
This will be streamed on Instagram Live, but in the future we’ll be using Zoom (so download that if you haven’t already!)
READ: How Long Will Coronavirus Live on Surfaces or in the Air Around You? – NY Times
WATCH:
What a whirlwind of a day.
On Sunday night we were notified that Governor Inslee issued a mandate that we, as a fitness facility, had to cease operations as we knew it until March 31st.
I hope you received our three emails. If not, check your inbox.
We’re going to turn these lemons into lemonade! We spent the entirety of Monday brainstorming how we can keep you fit and healthy through this crisis.
WORKOUT for Tuesday 3/17/2020
5 rounds for time:
12 deadlifts
9 front squats
6 strict press
Use an odd-object like a backpack full of books or groceries, a case of water, your pet (just kidding), or some other load. If it’s extremely light and 5 rounds breeze by quickly then make it an AMRAP in 12:00. See the video below!
MOBILITY for Tuesday 3/17/2020
We will stream this LIVE on our Instagram at 1pm.
ENDURANCE for Tuesday 3/17/2020
5 sets:
800m, easy pace
300m, fast pace
3:00 rest
READ: Inslee Announces Statewide Shutdown: Restaurants, Bars, and Expanded Social Gathering Limits – WA.gov
WATCH:
Some updates:
The Spartan Race has been postponed to later in the year. While we’ve been training we don’t want it to go to waste so we will be running our own obstacle course race that original event day, Saturday the
CrossFit WOD for Monday 3/16/2020
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
then back squat 8×4
Share time and back squat weight to whiteboard! Post-workout should be 2-3 rounds of heel walking (30 steps or so), 1:00 in the arch, and 30-60s chair stretch/side.
Barbell Club – Week 3 of 4
In Olympic Weightlifting we’re going to wave up and down to check technique. In Powerlifting we continue our speed sets. Do you feel faster in execution yet?
At-Home WOD #1
TABATA wide-grip pushups, front squats, and situps. Rest at least 1:00 between efforts.
A tabata interval is :20 of maximal rep work then :10 of rest, repeated for 8 rounds/4:00. The goal is this workout is to go ALL OUT every interval, taking note of your reps.
Use your a stop watch function on your watch or phone, listen to these tabata pop covers on Spotify, or find any an app for timing!
You can grab the AT-HOME WORKOUTS BINGO sheet here, or at the gym.
READ: Taking Care of Your Mental Health in the Face of Uncertainty – AFSP
WATCH: Do you butt wink?
CrossFit WOD for Pi Saturday 3/14/2020
for time:
200m run
10 kettlebell swings, 32/24/16kg
10 burpees
10 kettlebell swings
10 burpees
10 kettlebell swings
200m run
5:00 rest. Repeat three times.Post times to whiteboard!
READ: How to Prepare – CDC
WATCH:
Let’s be honest about the current state of affairs.
The coronavirus COVID-19 is real and will be in the news for a long time coming. Understanding this, we are doing our best to mitigate risks, and we are very aware of the necessary escalations that the state of Washington is implementing. We don’t expect anything extreme enough to happen to force us to close, but here’s our plan to maintain the health and wellness of our community:
What We Are Doing
We’ve refreshed all spray bottles with a Clorox Bleach solution to disinfect your equipment and things you’ve touched while you’re here. Our coaches and staff are also putting in extra duty to disinfect the gym during our non-class hours. If you have an allergy please be mindful of this. Once we are able to procure non-bleach disinfectants, we will make that switch.
Programming has been adjusted to limit how many pieces of equipment required for a workout. We’re able to limit transmission by reducing the amount of things you’re touching in your workouts. Don’t worry, we’re also making sure that it’s still fun and useful and stimulating.
We have more contingencies planned if this all gets worse, but our ultimate goal is to keep our membership safe while allowing them a place to maintain their health and fitness.
What You Can Do
- WASH YOUR HANDS before and after your session here.
- Wipe and disinfect every surface you use in the gym.
- Do not come to the gym if you feel ill or show symptoms.
- Do not come to the gym if you care for those who are most at-risk, including those older than 60+ years of age
Alternatives
I’ve made an workout BINGO sheet you can do at home our outside (because FCF loves bingo!) that will be up on the blog tomorrow (or in the gym on paper on Saturday).
In the meantime you can try our HellaFit classes on YouTube!
CrossFit WOD for Champagne Friday 3/13/2020
Every :90 perform a lift successfully then add 1-5kg.
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.
3-miss limit on each lift. Share heaviest load for the snatch, clean and deadlift to whiteboard.
READ: Staying Over the Bar in the Snatch & Clean: What, Why, How by Greg Everett – Catalyst Athletics
WATCH: Watch the technique of these incredible Chinese lifters!
