We have a limited number of spots left for the MUSCLE-UP MASTER CLASS this Saturday at 10am. Sign up now before it’s too late! Foundation CrossFit athletes get a discount! Ask a trainer or email us for the code.
CrossFit WOD for Remember Remember Tuesday the 5th of November
AMRAP in 12:00
24/20 calories
15 wall ball
5/3 muscle-ups
Rest 3:00, then
AMRAP in 5:00
12/10 calories
7 wall ball
2/1 muscle-ups
Post scores to whiteboard.
READ: What You Need to Know About GORUCK’s Move Offshore – Carryology
WATCH: How to Trick Your Brain Into Falling Asleep – Jim Donovan via TED Talks
CrossFit WOD for Monday 11/4
speed bench press 10x3x50-60%, then
AMRAP in 9:00
9 single dumbbell overhead squats, 50/35/20lbs
9 double pushup burpee
All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!
BARBELL CLUB
The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.
READ: Forget the Comeback Kid: Mom’s the Word For Kara Saunders – Morning Chalk Up
WATCH: The Single-Dumbbell Overhead Squat
CrossFit WOD for Friday 11/1
CGO 20.4 – Rx Divison
for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
10 clean & jerks, 84/52kg
30 single-leg squats
10 clean & jerks, 102/65kg
30 single-leg squats
5 clean & jerks, 124/79kg
30 single-leg squats
5 clean & jerks, 142/93kg
CGO 20.4 – Scaled
for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 65/35
30 box jumps/step-ups, 24/20″
15 clean & jerks, 95/55
30 box jumps/step-ups, 24/20″
10 clean & jerks, 52/34kg
30 single-leg squats
10 clean & jerks, 61/43kg
30 single-leg squats
5 clean & jerks, 70/52kg
30 single-leg squats
5 clean & jerks, 83/61kg
Post score/time to whiteboard!
CrossFit WOD for Saturday 11/2
in teams of 2, for time:
250 wall ball, 20/14lbs
35 muscle-ups/strict c2b
400m run together
55 strict HSPU
Can help each other out in reps: lift legs for mu/c2b, grab legs and lift up in HSPU. Post time to whiteboard!
CrossFit WOD for Sunday 11/3
for time:
30 burpees onto plate
400m bumper run, 20/15/10kg
50 toes-to-bar
60 bumper ground-to-overhead, 20/15/10kg
70 (overhead) bumper lunges, 20/15/10kg
800m run
90 bumper russian twists, 20/15/10kg
100 air squats
READ: CrossFit Open 20.4 Workout Description and Strategies – Morning Chalk Up
WATCH: CGO 20.4 Breakdown
CrossFit WOD for Halloween Thursday 10/31
for time:
75 thrusters, 20/15kg
400m farmer’s walk
75 double unders
400m farmer’s walk
75 situps
400m farmer’s walk
75 pushups
400m farmer’s walk
75 push press, 20/15kg
Farmer’s walk = 2x 50/35/20lbs dumbbells or 2x 24/16/8kg kettlebells. Post time to whiteboard!
REGISTER: Mock Weightlifting Meet 11/2 – Foundation Barbell
ALSO REGISTER: Muscle-Up Master Class – Freestyle Connection
READ: Open Workout 20.3 Analysis – CrossFit
WATCH: How Jackie Chan Mastered Pain
Fun Fact: FCF is the ONLY GYM IN THE WORLD to host every. single. one. of @carlpaoli‘s workshops and seminars.
For 10 years, Carl has been traveling the world teaching funtional movements, progressions, and techniques to CrossFitters and athletes alike, and he’s chosen our gym for his FINAL Muscle-Up Master Class.
You know muscle-ups are coming in 20.4 or 20.5, so learn some drills to get your first one OR to become more efficient!
WHEN • Saturday, November 9th — 10am-12noon
RSVP • Registration info at https://freestyleconnection.com/course/muscle-up-master-class-seattle-wa/
CrossFit WOD for Wednesday 10/30
EMOM for 40:00
a. 30 calories
b. 20 medicine ball cleans, 20/14/8lbs
c. 10 box jumps, 32/24/16″
d. 5 muscle-ups
Post attendance to whiteboard!
READ: Diabetes: What It Is and Why You Need to Know About It (Even If You Don’t Have It) – CrossFit
WATCH: Casein Protein and Sleep
CrossFit WOD for Tuesday 10/29
as many reps as possible in 9 minutes:
3-6-9-12-15-18-etc of
goblet squat, 32/20/12kg
burpees
rest 3:00 then
as many reps as possible in 6 minutes:
3-6-9-12-15-18-etc of
perfectly-vertical kettlebell swings, 32/20/12kg
burpees
Post scores to whiteboard!
HIIT at 12pm, 6:30pm
READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and Musculoskeletal Fitness – Education & Research Archive
WATCH: Why Your Upper Body Rotates When You Run
Here’s an easy way to check if you’ve got decent ANKLES:
- Take off your shoes
- Lunge down, putting your toe perpendicular to a wall
- Keeping your foot down, push your knee forward to make contact.
- THE TEST IS OVER IF YOUR HEEL LEAVES THE GROUND.
- Move your foot back and try again. Measure the distance of your most successful distance.
Make sure you measure both sides! Keep the data in your journal. Use the squatting quad stretch with the barbell or a kettlebell is one of the various ways to improve gradually.
CrossFit WOD for Monday 10/28
5 rounds for time:
400m run
18 dumbbell overhead squats, 50/35/20lbs
Post time to whiteboard!
READ: Unhealthy & Unprepared – Strong Nation
WATCH: 3 Ways to Beat the Handstand Pushup Standard – MisFit Athletics
